Archives October 2015

Mobility and Foam Roller Workshops and Food Drive: Mob-Vember!

This November I will be putting on a series of Mobility and Foam Roller Workshops in conjunction with canned food drives. Most Doctors preach prevention from within their office, I’m going outside to teach it!

Come learn how to treat and prevent aches and pains from the bottoms of your feet, you legs, lower back, and all the way up to the neck with myofascial tools like foam rollers, mobility wraps, and various tools (golf balls, lacrosse balls, myofascial sticks). Foam rollers and mobility is to your muscles and joints like a toothbrush is to your teeth and gums.
MobilityClass1

These workshops are always well attended and get tremendous positive feedback. So, here is a list of the dates and locations. More Classes should be added soon, call to signup and reserve a roller or bring your own!

These workshops are free, we just ask for a canned or packaged food donation that will be passed to the San Diego Food Bank, thank you!

November 7th Saturday, 10:00-10:45 am
Mobility and Foam Roller – Full Body Tune-Up
Lift Life Results

2710 Garnet Ave, Ste 206
San Diego, California
(619) 408-6351

November 11th Wednesday 6:30-7:15 pm
Golf Mobility- Mobility for Golf Swing
GolfTec Golden Triangle

8935 Towne Centre Dr, San Diego, CA 92122
Phone:(858) 228-5228

November 21st Saturday 11:00-11:45 am
Mobility and Foam Roller -Full Body Tune-Up
Versatile Fitness

4340 Genesee Ave, #107
San Diego CA
(845) 558-1667

November 21st Saturday, 1:00-1:45 pm
Mobility and Foam Roller – Full body with Upper Body focus
The Boxing Club -UTC Costa Verde Center

8650 Genesse Ave
Ste 206
San Diego, CA 92122
(858) 622-1903

If you are one of my clients, or belong to a gym or group you feel would like to host a workshop and food drive, I would be happy to discuss getting more people healthy and generating a laregr donation to the San Diego Food Bank, please email me Chiroplu@gmail.com.

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