If you would like to help spare yourself an injury while doing any kind of sport, buy yourself and few different types of comfortable sneakers that coincide with the type of sport or training you are doing. Rotate your sneakers daily. Researchers of a 22-week study found that recreational runners who regularly rotated between pairs (most used completely different brands or models) were 39% less likely to suffer a running-related injury than those who run in the same shoes every time. Most of the participants who experienced leg or low-back pain that sidelined them from running for a at least a day ran in just one kind of shoe.
Training in the same shoe everyday will enhance any deficiets by working all the same muscles the same way, while rotating shoes allows for use of all the differently activated muscles.
I also like people to rotate on low-impact days to do some "barefoot" training to help improve balance and toe strength.
Dr. Kimberly Maziarz Carlucci, DC
86 Valley Rd, Montclair, NJ 07042
Yes, it is true, prolonged static stretching during your warm-up can decrease performance in your workout, decrease strength and perhaps leave you open to injury. Static stretching is the old, touch your toes stretch. Study's have found that active stretching and myofascial release is a more effective way to stretch.
A study from the Journal of Strength and Conditioning Research shows that myofascial release with a foam roller can dramatically increase your range of motion without any negative effects on strength. The study tested 11 well-trained men. Each man was tested for strength on something similar to a leg-extension machine. The men then foam rolled for two minutes on the quadriceps, seeking to put the entire body weight on the foam roller. After foam rolling, his strength was retested.
Researchers found that the foam rolling did not negatively impact strength. Some previous studies have shown that massage and prolonged stretching can reduce strength, so this was a surprise. Another surprise was how much extra range of motion resulted from the foam rolling. The average was 7-10 degrees of improved knee flexion, but some participants improved by up to 20 degrees.
Foam rolling smooths and lengthens your muscles, and breaks up adhesions and scar tissue. Another benefit is that it helps your muscles relax by activating the sensory receptors connecting your muscle fibers to your tendons. The net effect is better blood circulation, which in turn speeds workout recovery and boosts performance.
On our foam roller page is a video showing an example of how to use a foam roller. Please watch the video. If you hit a sore spot, hold it there for 15 to 30 seconds—you found a tight area that needs special attention. Yes, foam rolling can be painful, but you need only 5 to 10 minutes to reap the benefit. I prefer foam rolling post exercise, but you can roll both before and after for maximum benefit. This helps your muscles return to the proper length and recover even faster because it can prevent the buildup of scar tissue.
In my practice, I also like to use "The Stick" myofascial roller. This similarly helps to break of adhesions and create circulation in the muscles. The beauty of the stick is that you can stick it in your bag or suitcase and take it to work. The great thing about the foam roller is that you can add extra pressure by using your body weight. The combination of the two is the best!
We sell both products on our "shop our products" page. http://www.forwardmotion.net/shop-our-products.html
Yours in health, Dr. Kim Maziarz Carlucci
Body builders and fitness professionals have been using chiropractic in order to stay healthy and fit. Should you be getting adjusted....and why? In addition to serving athletes at the 2009 World Games in Taiwan, in 2010 Chiropractic was fully integrated in caring for athletes at the Olympic games. 77% of the NFL use chiropractic and have one on staff. Baseball pro 's like Mark Texiera use them all the time. Most professional teams employ chiropractors. Long term chiropractic advocate Arnold Schwarzenegger has used chiropractic long before it was in vogue. In the 1930's, Dr. Erle Painter, DC was Babe Ruth's chiropractor and worked on the NY Yankees.
Why is chiropractic so popular among athletes?
Chiropractic helps to improve and enhance athletic performance and Chiropractic helps keep athletes on the field and helps to prevent minor injuries from becoming major ones.
Fifty athletes were divided into two groups. One group received chiropractic care while the control group did not receive care while the control group did not receive care. They were tested for agility, balance, power, speed and hand reaction time. After 12 weeks, the chiropractic group's improvement was 16.7% including a more then 30% improvement in reaction time! Journal of Chiropractic Research and Clinical Investigations 1991;6(4):84-87
This is only one of many studies on chiropractic and sports enhancement.
Hey coach's, need a sports doctor for your team? Many doctors of chiropractic get involved with their local little league, neighborhood and school teams. Why not ask your chiropractor if he or she might be interested in providing chiropractic care to your athletes or sponsoring a team?
Yours in health,
Dr. Kimberly Maziarz Carlucci, DC
Suffering from poor circulation, constipation, depression, fatigue, thinning
bones, weight gain, or memory loss? These are just a few things that
exercise can improve. The newest research shows the surest way to build
brain power is by exercising. I know you are busy and you think that you
do not need to exercise because you are "running around all day", but the truth
is, that is not exercising. Exercise is putting aside time to focus only
on moving your body. If you do not know how, start to walk, then seek out
a friend who likes to exercise, and exercise with them. I always feel that
you cannot push yourself like a personal trainer can, so I am a huge advocate of
hiring a personal trainer. After a couple of sessions, you will start to
see the changes in your body, your sleep, your anxiety levels and after a few
months you will see it on your blood work. It is important to note that learning to do a new movement is extremely important in training the brain.
Your joints are achy, you want to work out but do not want to take pain medications. What can you do?
Typically you want to hit achy joints from three angles.
First and Foremost: You must check the alignment of the joints in the extremities and in the spine. If the alignment is off, it places undo stress on different areas of your body creating wear and tear that can lead to degeneration and arthritis of the joint.
Secondly: You must reduce pro-inflammatory foods and chemicals in your body. Arthritis, injury and food intolerance are common culprits. Reduce inflammation causing foods like alcohol, sugars, trans-fats, margarine, canola, soy, corn, safflower, sunflower and peanut oils and foods like flours; while increasing anti-inflammatory foods such as starchy vegetables, dark leafy greens, berries and cold-water fish. Grass-fed beef is actually comparable to fish, while commodity beef is highly inflammatory. This relates to milk and butter as well, so grass-fed is always best. Stay with oils such as fish, coconut, egg yolks, avocados and nuts.
Thirdly: You must look for muscle knots, trigger points and facial blocks around the joints in question. Look for highly-irritable spots in the muscles. To release apply moderate pressure to the spot with your fingers, or massage the area for 10-30 seconds to release the muscles. Most patients I work with experience immediate reduction in join pain after easing the trigger points
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