Educate - Empower - Excel

Dr. Todd utilizes his extensive background experience of manual and movement therapy to educate and empower others.

Education

Education

Spending the time to educate and provide resources to my clients is one of the most empowering part of my practice. I have been told I have a gift of breaking down complex subjects of movement and rehab and make them simple and easy to understand.

Manual Therapy

Manual Therapy

Blending several disciplines of manual therapy utilizing my hands, tools and technology. Dr. Plutchok provides a catalog of soft tissue treatments with multiple certifications, tools, and technolgies.

Movement Therapy

Movement Therapy

Assessing movement by addressing biomechanics, neuromuscular test, and using the renowned Selective Functional Movement Assessment. Movement is critical to assessment and a necessity for rehabilitation and optimization.

What clients are saying

Over 100 ⭐️⭐️⭐️⭐️⭐️-Yelp Reviews. Reviews and Referrals are the highest forms of compliments. Here are just a few things clients are saying.

Learning Center

Latest blog, videos, education, and upcoming events.

The prescription and the dose most doctors aren’t prescribing correctly!

What if your Doctor prescribed you a therapy that would decrease your chance of dying by 70% and your chance of cardiovascular disease by 60%, would you be interested?

Studies have claimed that between 75-85 percent of death and disease can be related to lifestyle. You do not need a doctorate to understand that proper exercise, healthy diet, and mindfulness are they key ingredients to allow your genetics to present the best “you” that you can. There was a great study that tackled part of the equation above in terms of how much exercise in the form of running (one of our more organic and natural forms) is beneficial for health purposes.

woman runner

Here is the summary and take-aways from the study, attached is the link below for a full copy of the study.
“what’s the proper dose of running?”
-Maximal benefits of running occur at low levels, around 40 minutes or less.
Optimal frequency of jogging was 2-3 time per week, a combined 1 to 2.4 hours per week.

“What does running help protect you against?”
-People who ran at the dose listed above had a 68% reduction in mortality (less chance in dying)
-Runners had a reduction in all-cause and Cardiovascular disease mortality of 30% and 45% compared to non-runners
-People who ran a combined 1-2.4 hours per week was associated with the lowest mortality (71% reduction in death)
-Running and walking, but not other exercise, produces and equal “reduction” in Osteoarthritis and hip replacement risk
running heart

“Is it better to walk or run?”
Running vs. Walking: You have to walk 3 to 4 times as much as running for the same health benefit. 5 min running = 15 min walking, 25 minutes of running = 105 minutes of walking

For references and the full Proceedings from the Mayo Clinic, click here for the journal

“If I wanted to start running, what should I do to avoid injury?”

In my opinion, there are 5 components of running injuries and several training components that help minimize your risk for injury

1) Biomechanics, most running injuries stem from restricted range of motion in the feet or hips/pelvis. Professionally we help with treatment of the feet with our Functional Hallux Rehabilitation work, and chiropractic approach to the pelvis. Self care, you can work on mobility protocols for ankles and pelvis

2) Soft Tissue – Asymmetry (one side stronger than the other), trauma, and overuse can cause a thickening of the fascia, causing a restriction of the muscle, and friction between muscles, tendons, and joints. Professionally we use cutting edge techniques to restore and normalize tissue like Fascial Distortion Model, Active Release Technique, and Rapid Release Technology. Self care, you should employ mysofascial release tools like the foam roller, mobility bands, and tools like lacrosse balls and tigertails/sticks to keep the fasical system free

3) Neuromuscular Balance – Tight hamstrings and shortened hip flexors is a great example. Activities such as sitting or driving may alter our neuromuscular system which can affect performance. Chronic tight hamstrings, weak and sore lower back, sore shins may be a result of movement patterns of the muscles, not necessarily the muscles or joints. We employ neuro activation with several tools and approaches, self care is best done through cross training and body weight movements to address the imbalances

4) Footwear- There are many opinions and a lot of marketing in footwear. Find a good running shoe store and get fit correctly. If you go the minimalist route (barefoot) please slowly scale your distance and intensity. If you go the stability shoe and orthotic route, please don’t neglect to strengthen your feet with exercises and sensory input so you don’t become dependent on the support as much.

5) Running Form and Training-
Most beginners just run, and never consider there form. Although their is not one ideal form, there are techniques that can help minimize the impact on your body, and make you more efficient. Here are some tips and links below to help with form.

-Don’t run consecutive days, give your body a chance to rebuild and repair. maximum 4 days a week, with days in between.

-Don’t Increase your mileage or time too fast, experts say between 10-20% per week increase.

-Running speed and running down hills increases the pounding on your body

-Read the books or watch the videos on Chi-Running or Pose Method, great resource on posture and running.

-Attend a running clinic or get a running coach. We have some gems in San Diego, one of my favorites is a wizard of running, Ozzie Gontang…checkout his clinic on Sundays at mission bay, I’ve sent over 50+ runners and they have all had amazing results.

-Experienced runners should find a good coach locally, and even get online or phone training schedules. Below are a few friends and clients I’d highly recommend:

Bernie Sydney- Both One on One Running, triathlon, and pilates. Online and phone programs. Click for contact

Sheri Mathews- One on One running Sessions, Spin, womens group run, and training programs. -Sheri Mathews Fitness Wellness Health” target=”_blank”>Click for Contact

Speed Training Coaching by James Sheremeta- Great coach for new and experienced runners. contact here

Get out there and move, have fun and stay healthy

Dr. Todd’s Top 5 Health App’s

Technology is growing at a faster rate and programs and applications that used to cost thousands of dollars in the healthcare field are now easily accessible, accurate, and inexpensive (sometimes even free). Now you have free access to formerly fancy expensive exercise and nutrition software & programs that were only accessible by Nutritionist and Exercise Scientist. Simple programs now replace high priced GPS watches would calculate your pace, and fancy timers and stop watches would assist your workouts. Below are my favorite applications (mostly iphone/ipod users….I’m an apple guy, but some can be found online and for android apps too).

So be smart with your smart phone, be more healthy!

My FitnessPal Calorie Counter
-Awesome application that allows you to count and track calories. Studies showed that people that kept a food journal lost more weight and kept it off. This tool is great, and its free. My favorite features is the bar-code scanner, saving meals, and tracking exercises. You can also connect with friends to help hold each other accountable.

Nike+Running Application
Turn your phone into a gps watch. Track your pace, distance, and workouts on this great app. Very cool interactive website that goes with it. Also plays music to help with pace.

Fooducate App
This application track calories, but offers a more education tool to help you make smart healthy decisions shopping and ordering.

Map My Run GPS
-This is a great application to not only track your runs or hikes, but to discover others. If you are traveling and wanted to find a 4 miler run near your location, search for routes that other users have submitted and published and learn their routes, terrain, distance, etc. Fun to track, log, and share.

Tabata Timer
-High Intensity Interval Training (HIIT) is a great way to get in shape, get more bang for your buck with cardiovascular training. Make a 12 minute cardio session feel and act like a 60 minute. The Tabata method has clinical studies showing the benefit of this specific interval training of cycles of 20 seconds of intense exercise followed by 10 seconds of rest. Turn boring eliptical or recumbent bicycle sessions into intense heart pounding intervals. Can be used with burpees, pushups, running in place, stairs, jogging, and all of the cardio equipment. I prefer spin bikes.

Contact Us: phone: 1-858-452-8888,   email: info@doctortoddp.com