How to Avoid Running Injuries During Marathon Season

Imagine this: You've spent countless hours training, sweat dripping down your face, your heart pounding in your chest. The marathon is just weeks away, and you're feeling stronger than ever. But then, out of nowhere, a twinge in your knee or a sharp pain in your calf strikes. Your dreams of crossing the finish line are shattered.

Running injuries are a common occurrence, especially during marathon season. But with a little prevention, you can significantly reduce your risk and enjoy a healthy, injury-free race.

According to a study published in the Journal of Strength and Conditioning Research, approximately 78% of runners experience at least one injury per year. And marathon runners are particularly susceptible, with injury rates as high as 80%.

Common Running Injuries

Some of the most common running injuries include:

• Stress fractures: These are tiny cracks in bones, often caused by overuse.

• Tendinitis: Inflammation of a tendon, which is a tissue that connects muscle to bone.

• Shin splints: Pain along the shinbone, usually caused by overuse or poor footwear.

• Bursitis: Inflammation of a bursa, which is a fluid-filled sac that cushions joints.

Preventing Running Injuries

While it's impossible to eliminate the risk of injury, there are several steps you can take to reduce your chances:

1. Gradual Progression: Don't increase your mileage too quickly. Gradually build up your distance over time to give your body a chance to adapt.

2. Proper Footwear: Invest in good running shoes that provide adequate support and cushioning.

3. Cross-Training: Incorporate other forms of exercise, such as swimming or cycling, into your routine to help prevent overuse injuries.

4. Strength Training: Build strength in your legs and core to improve running efficiency and reduce stress on your joints.

5. Listen to Your Body: If you experience pain, don't ignore it. Take a break and let your injury heal before returning to your training.

6. Proper Nutrition and Hydration: Fuel your body with a balanced diet and stay hydrated to optimize performance and recovery. Pro Tip: supplementation with vitamins can aid in recovery and optimization.

7. Rest and Recovery: Ensure you're getting enough sleep and taking rest days to allow your body to recover.

Chiropractic and Physical Therapy can be invaluable tools in preventing running injuries. Both disciplines offer unique approaches that can address potential imbalances, strengthen key muscles, and improve overall running form.

Chiropractors can:

• Adjust the Spine: By adjusting the spine, chiropractors can help ensure proper alignment and function of the nervous system, which can reduce stress on the musculoskeletal system.

• Address Biomechanical Issues: Chiropractors can identify and address biomechanical imbalances that may be contributing to injuries.

• Improve Range of Motion: Chiropractic adjustments can help improve the range of motion in the joints, reducing the risk of overuse injuries.

• Reduce Pain: Chiropractic care can help alleviate pain associated with running injuries.

Physical therapists can:

• Strengthen Key Muscles: Physical therapists can prescribe exercises to strengthen the muscles that support your running, such as the quadriceps, hamstrings, calves, and core.

• Improve Flexibility: Stretching exercises can help improve flexibility and reduce the risk of muscle strains and tears.

• Teach Proper Running Form: A physical therapist can guide proper running form to minimize stress on the joints.

• Provide Therapeutic Modalities: Techniques like ultrasound, electrical stimulation, and massage can help reduce pain and inflammation.

In many cases, a combination of these therapies can provide the most effective results. For example, a runner might benefit from physical therapy to strengthen key muscles, and chiropractic care to improve spinal alignment and to reduce muscle tension and pain.

Don't Let an Injury Ruin Your Marathon

The key to preventing running injuries is to listen to your body, seek professional guidance, and make necessary adjustments to your training routine. By incorporating physical therapy and chiropractic care into your injury prevention plan, you can significantly reduce your risk and enjoy a healthy and fulfilling running experience. Schedule Your Appointment Today!

Sitting Pretty: How to Optimize Your Workspace for Health

Imagine this: You wake up with a stiff neck, a sore back, and a headache. It's Monday morning, and the last thing you want to do is sit at your desk for eight hours. Sound familiar? Unfortunately, this is a common experience for many people. With the rise of remote work and increased screen time, musculoskeletal disorders (MSDs) like carpal tunnel syndrome, neck pain, and back pain have become alarmingly prevalent.

According to the Bureau of Labor Statistics, MSDs account for a significant portion of workplace injuries and illnesses. These conditions not only cause physical discomfort but also impact productivity, job satisfaction, and overall well-being [1].

Ergonomics: Your Body's Best Friend

The solution to this problem lies in ergonomics, the science of designing equipment and workspaces to fit the people using them. By creating a workspace that supports your body's natural alignment, you can reduce strain, prevent injuries, and improve your overall comfort.

The Numbers Don't Lie

• A study published in the Journal of Occupational and Environmental Medicine found that employees who used ergonomic workstations reported a 20% reduction in musculoskeletal pain compared to those with traditional setups [2].

• The Occupational Safety and Health Administration (OSHA) estimates that implementing ergonomic principles can save employers billions of dollars annually in workers' compensation costs [3].

Creating Your Ergonomic Oasis

Here are some essential tips for creating a healthy workspace:

• Chair: Your chair should provide adequate lumbar support and adjustable height. Your feet should be flat on the floor or supported by a footrest.

• Desk: Your desk height should allow you to keep your forearms parallel to the ground while typing.

• Monitor: Position your monitor at eye level to reduce neck strain.

• Keyboard and Mouse: Keep your keyboard and mouse close to your body to avoid reaching and twisting.

• Take Breaks: Get up and move around every 30 minutes to reduce muscle tension.

• Standing Desk: This allows you to alternate between sitting and standing, reducing strain on your back and legs.

Together, these ergonomic essentials promote proper posture, increase energy levels, and enhance overall comfort, helping you work smarter and feel better. Your body will thank you!

Schedule a Chiropractic Consultation

A healthy workspace is the foundation for a productive and fulfilling day. Schedule a chiropractic consultation if you're experiencing discomfort or want to prevent future problems. Our chiropractors can assess your posture, identify any musculoskeletal imbalances, and develop a personalized treatment plan to help you achieve optimal spinal health.

Don't let pain dictate your life. Take control of your workspace and invest in your health. Schedule a chiropractic consultation today and start feeling better tomorrow.

Move with Freedom: Natural Strategies for Healthy Joints

Remember that time you went a little overboard on that weekend hike, and by Monday morning, your knees felt like they belonged to your grandparents? Yeah, me too.

The Centers for Disease Control and Prevention (CDC) reports over 54 million adults in the US have been diagnosed with arthritis. That's a staggering 23% of the population! [1] While there's no one-size-fits-all solution, there are ways to support your joints and keep them moving smoothly.

• Nutrient-rich foods that nourish your joints

• Low-impact exercises that strengthen and protect

• Lifestyle habits that promote joint health

Fueling Your Joints: A Nutritional Powerhouse

Our bodies are incredible machines, and just like any machine, they need the right fuel to function optimally. When it comes to joint health, certain nutrients play a starring role. Here are some key dietary heroes to add to your plate:

• Omega-3 Fatty Acids: These superstars fight inflammation, which can be a major contributor to joint pain. Fatty fish like salmon, mackerel, and sardines are excellent sources [2]. Flax seeds, walnuts, and chia seeds are plant-based options [2].

• Calcium and Vitamin D: This dynamic duo is essential for strong bones, which provide a strong foundation for your joints. Dairy products, leafy greens, and fortified foods are good sources of calcium, while sunlight and fatty fish are your best bets for vitamin D [3].

• Vitamin C: This antioxidant powerhouse helps protect your joints from damage and may even slow the progression of osteoarthritis [4]. Think citrus fruits, bell peppers, and broccoli!

• Lean Protein: Protein is the building block of healthy muscles, which support and stabilize your joints. Lean meats, poultry, fish, beans, and lentils are all excellent choices [5].

Moving with Ease: Low-Impact Exercises for Happy Joints

Exercise is crucial for overall health, but high-impact activities can put stress on your joints. The good news? There are plenty of low-impact exercises that strengthen your muscles and improve joint flexibility without the high-impact. Here are some fantastic options:

• Walking: It's simple, effective, and free! Aim for at least 30 minutes of brisk walking most days of the week [6].

• Pilates: is a gentle workout that strengthens your core and improves flexibility. It's kind on your joints, making it perfect for beginners or those recovering from injuries.

• Yoga: This mind-body practice improves flexibility, strength, and balance, all contributing to healthy joints [7].

• Low-impact weight lifting: This involves exercises where one foot always stays in contact with the ground. Examples include squats, lunges, and dumbbell rows. These exercises put less stress on your joints.

Remember, it's important to listen to your body. Start slowly, gradually increase intensity, and don't hesitate to modify exercises if you feel any pain.

Habits for Healthy Joints: Beyond the Plate and the Gym

Our daily habits play a significant role in joint health. Here are some lifestyle tweaks that can make a big difference:

• Maintaining a Healthy Weight: Excess weight stresses your joints, particularly your knees and hips. Aiming for a healthy weight can significantly reduce joint pain [8].

• Managing Stress: Chronic stress can worsen inflammation and contribute to joint pain. Relaxation techniques like deep breathing, meditation, and yoga can be helpful [9].

• Getting Enough Sleep: When you're well-rested, your body has a chance to repair and rebuild tissues, including those in your joints [10]. Aim for 7-8 hours of sleep each night.

• Maintaining Good Posture: Proper posture keeps your joints aligned and reduces stress on them. Focus on sitting up straight, keeping your shoulders back, and engaging your core muscles.

Conclusion: Your Journey to Happy Joints Starts Now!

Taking care of your joints doesn't have to be complicated. By incorporating these natural strategies into your life, you can keep your joints healthy, mobile, and ready for all your adventures. Remember, consistency is key! Make these practices a part of your routine, and you'll be well on your way to enjoying pain-free movement for years to come. Ready to take the first step towards healthier joints? Schedule with our team of experts at Strive Total Wellness today! We'll help you develop a personalized plan to keep you moving with ease!

Disclaimer: This blog post provides general information and shouldn't be taken as medical advice. Always consult with your doctor before starting any new exercise program or making significant changes to your diet.

Travel Well This Summer: Tips to Stay Healthy on the Go

Imagine this: you've booked your dream vacation, a perfect escape to exotic beaches or a thrilling adventure through ancient ruins. You pack your bags, daydream about turquoise waters or cobblestone streets, but a nagging worry creeps in - what if you get sick and miss out on all the fun?

Fear not, fellow traveler! A study by the Centers for Disease Control and Prevention (CDC) found that 1 in 5 travelers get sick abroad [1]. But with a little planning and some smart practices, you can significantly reduce your risk of getting sick and ensure your summer is filled with unforgettable memories, not missed adventures due to illness.

This guide will equip you with the knowledge and tools to stay healthy on your summer travels, from hydration hacks to smart sun protection strategies. So, let's dive into the world of healthy travel and ensure your summer escape is everything you dreamed of!

Hydration Hero:

Staying hydrated is crucial for overall health, but even more so when traveling. Different climates, increased activity levels, and airplane travel can all contribute to dehydration. A study published in the Journal of Wilderness Medicine found that dehydration can significantly impair cognitive function and physical performance [2].

Tips:

• Pack a reusable water bottle: This allows you to refill easily and avoid single-use plastic waste. Aim to drink throughout the day, not just when you feel thirsty.

• Download a hydration app: These apps can help you track your water intake and set reminders to drink.

• Embrace local fruits and vegetables: Many fruits and vegetables have high water content, making them a delicious and hydrating way to stay cool and replenish electrolytes.

• Utilize electrolytes: Electrolytes are minerals that help your body absorb and retain fluids. They help draw water into your cells, which is essential for proper hydration.

Food Fighter:

Airplane meals and unfamiliar cuisine can tempt you to stray from your healthy habits. However, a balanced diet is key to maintaining your immune system and avoiding travel-related tummy troubles.

Tips:

• Research your destination's food safety guidelines: The CDC website offers excellent resources on food safety for travelers [3].

• Pack healthy travel snacks: Nuts and fresh produce can provide quick and nutritious options when you're on the go.

• Be mindful of street food: While it can be a delicious way to experience local culture, use caution when it comes to street vendors. Opt for well-cooked options and avoid anything that seems unhygienic.

Sun Smart:

Sunburns are not just uncomfortable; they can also weaken your immune system, making you more susceptible to illness.

Tips:

• Apply sunscreen liberally and reapply often: Opt for a broad-spectrum sunscreen with SPF 30 or higher, and reapply every two hours, or more frequently if swimming or sweating.

• Seek shade during peak sun hours: Between 10 am and 4 pm, the sun's rays are the strongest. Plan your activities around these times and take advantage of shade whenever possible.

• Cover up: Wear lightweight, long-sleeved clothing and a wide-brimmed hat for added protection.

Sleep Savior:

Travel can disrupt your sleep schedule, leaving you feeling groggy and vulnerable to illness. Aim for consistent sleep patterns as much as possible.

Tips:

• Adjust your sleep schedule gradually: If you're traveling across time zones, start adjusting your sleep schedule a few days before your departure.

• Create a relaxing bedtime routine: Pack familiar items like your favorite pillow or a calming sleep app to help you unwind before bed.

• Minimize screen time before bed: The blue light emitted from electronic devices can interfere with sleep quality.

Travel Well, Worry Less:

Following these tips and staying informed about your specific destination's health recommendations can significantly reduce your risk of getting sick and ensure your summer travels are filled with health, happiness, and unforgettable memories.

However, consider scheduling a consultation with our team at Strive Total Wellness for optimal well-being before, during, and after your trip. We can offer personalized travel health advice, discuss any pre-existing conditions, and ensure you're in peak shape to conquer your travel goals!

Don't wait until the last minute - contact Strive Total Wellness today and let's get you ready for a healthy and adventurous summer!

Unlocking Mobility: The Graston Technique Explained

Remember that time you pushed yourself a little too hard at the gym, and the next day you woke up feeling like a rusty tin man? Maybe it was a lingering pain from an old injury that just wouldn't seem to go away. Graston Technique may be right for you — let's dive deeper into the science behind this technique and how it might benefit you.

What is the Graston Technique?

Developed by David Graston, a former athlete himself, the Graston Technique is a form of instrument-assisted soft tissue mobilization (IASTM) that utilizes stainless steel instruments to identify and address abnormalities in soft tissue. By applying friction with these tools, therapists aim to break down adhesions and scar tissue, increase blood flow to the area, and promote healing. [1]

This is where the science comes in. The Graston Technique is a form of Instrument Assisted Soft Tissue Mobilization (IASTM) that uses specifically designed tools to target scar tissue, muscle adhesions, and other soft tissue restrictions. Studies have shown that it can be up to 90% effective in improving pain and function for a variety of conditions [1].

Benefits Backed by Science

While more research is always needed, several studies have found promising results for the Graston Technique. A 2015 literature review published in the Journal of Strength and Conditioning Research looked at 22 studies on IASTM, including Graston Technique. The analysis concluded that IASTM was likely effective for reducing pain and improving function in people with various musculoskeletal conditions. [2]

Another study, investigated the use of Graston Technique for chronic low back pain. The researchers found that patients who received Graston Technique along with exercise therapy experienced significantly greater pain reduction and functional improvement compared to those who only received exercise therapy. [3]

Faster Recovery, Reduced Pain, and More: Potential Advantages of Graston Technique

So, what exactly can you expect from Graston Technique? Here are some of the potential benefits:

• Faster recovery times: A key advantage of Graston Technique is the potential to accelerate healing. Studies suggest it can help you get back to your activities quicker by promoting tissue repair and reducing inflammation.

• Reduced pain: By breaking down scar tissue and promoting blood flow, Graston Technique can help alleviate pain and improve your range of motion.

• Less reliance on medication: The pain-relieving effects of Graston Technique may allow you to reduce your dependence on pain medication.

• Improved flexibility and range of motion: By addressing restrictions in soft tissue, Graston Technique can help you move more freely and with less discomfort.

Important Considerations

While Graston Technique offers a range of potential benefits, it's not a magic bullet. The treatment may cause some bruising or discomfort, and it's important to find a certified Graston Technique practitioner to ensure proper application. It's also important to note that Graston Technique is often used in conjunction with other treatment modalities, such as exercise therapy, for optimal results.

Conclusion

The Graston Technique is a promising approach for those seeking to recover from injuries and improve their overall musculoskeletal health. With its focus on promoting tissue healing and reducing pain, it can be a valuable tool in your rehabilitation journey. If you're struggling with chronic pain or limited mobility, it might be worth exploring this innovative approach to soft tissue treatment — contact us today to schedule!

Shedding Pounds or Building Muscle? How InBody Can Help You See Beyond the Scale!

Imagine this: You've been diligently following a workout plan and a healthy diet for a few months now. Stepping on the scale this morning, you see a number you weren't expecting. Disappointment washes over you. Have all your efforts been in vain?

This is a common scenario for many people focused solely on weight loss. The truth is, the number on the scale doesn't tell the whole story. What if you've actually been gaining muscle while shedding fat? That would be a win, wouldn't it?

This is where InBody composition analysis comes in. InBody devices use bioelectrical impedance analysis (BIA) technology to provide a more comprehensive picture of your body composition. Let's dive deeper and explore how InBody can help you track your fitness journey beyond the limitations of the scale.

Body Composition: Beyond Just Weight

Our bodies are intricately composed of various elements: muscle, fat, water, and bone minerals. While weight tells you the total pounds you carry, body composition analysis breaks down this weight into its components. This is crucial because muscle tissue weighs more than fat tissue, even though they occupy the same space. According to the National Institutes of Health [1], a healthy body composition includes a higher percentage of muscle mass and lower percentage of body fat. Muscle burns more calories at rest than fat, meaning a more muscular individual will have a higher metabolism and burn calories more efficiently [2].

What Can You Learn from an InBody Analysis?

An InBody analysis provides a wealth of data points that can be incredibly helpful for anyone focused on fitness and health goals. InBody devices use BIA technology to send a small, safe electrical current through your body.

Here are some key metrics:

• Skeletal Muscle Mass (SMM): This metric reveals the amount of muscle tissue in your body. Building muscle mass is crucial for boosting metabolism, improving strength, and achieving a toned physique [3].

• Body Fat Percentage (BFP): BFP refers to the percentage of your body weight that is fat. While some fat is essential for bodily functions, keeping BFP within a healthy range is important for overall health [4].

• Segmental Lean and Fat Analysis: InBody devices can analyze body composition in different segments of your body, like arms, legs, and torso. This helps identify areas where you might need to focus your training efforts.

How InBody Data Can Help You Achieve Your Goals

Understanding your body composition allows you to set more specific and achievable fitness goals. Here's how:

• Track Progress: By monitoring changes in SMM, BFP, and other metrics over time, you can gauge the effectiveness of your workout and diet plan.

• Identify Areas for Improvement: If your InBody analysis reveals a muscle imbalance or higher fat percentage in a specific area, you can adjust your exercise routine to target those areas.

• Stay Motivated: Seeing your muscle mass increase and body fat percentage decrease can be a powerful motivator to stay on track with your fitness journey.

In Conclusion

InBody analysis offers a valuable tool for anyone taking control of their health and achieving their fitness goals. By looking beyond the scale and understanding your body composition, you can make data-driven decisions and celebrate progress that might otherwise be missed. Schedule today to check your body composition with the InBody!