Fix My Pain Naturally, Ask Dr. Heather: Recent Episodes
Dr. Heather
Welcome to Fix My Pain Naturally Podcast where Dr. Heather discusses some of the most common aliments we as athletes & non-athletes face and how to achieve optimal performance by learning how to fix your pain naturally. Dr. Heather is a neuromusculoskeletal practitioner specializing in proper spinal/articular alignment, muscle imbalances and soft tissue injuries. As a Doctor of Chiropractic with over 20 plus years of experience, Heather has concentrated on athletic training/ sports medicine. Licensed in Connecticut, Heather has measurably expanded her family-oriented practice, and become an even more active consultant and speaker in the Tri-State area over the last several years in addition to her continuing local volunteer work with schools and nonprofits.ย Thanks to the rise of the Pandemic, Dr. Heather has also been able to provide continuous care for many patients via her online platform. Dr. Heather constructed a 3 week Sports Chiropractic Program which has been able to help thousands of people globally in becoming pain free. By using various digital platforms patients are able to use her treatment protocols which are customized to each individual.A note from Dr. Heather:I was in eighth grade. It was during one of my softball games. I will ever forget that day because of the intense pain I left with from the field. Radiating pain down both my legs. I could barely walk. I thought I would never play again the pain was so bad. I didn't want to go to the hospital. I didn't want to have to take drugs or medications for the rest of my life. I wanted someone to help me. I wanted the help fast.Then something happened that would change everything...My mom brought me to see the chiropractor she had been going to. This was my very first experience with a chiropractor. I mean I had watched my mom get treated several times but never once was I the patient until now. He explained to me that he incorporated Kinesiology into his diagnostic skills to help him figure out what muscles and nerves were being the most affected. It was the way he explained the body. The muscles. The nerves. How it was all connected. I was amazed.Now I'm a sports chiropractor helping people feel better and returning them to activity without hesitation or fear that their injury will come back. Having that experience at such an early age had a profound effect on me. It made me take my passion for art, sport and science and bring them together. I wanted to do what he did for me, for others.I'm doing this because I am passionate about helping people. I am a firm believer that our bodies can heal themselves. Now don't get me wrong there is a time and place for traditional medicine, science and intervention. But a majority of our pain symptoms can be fixed naturally. If we can understand how our bodies work, the physiology and then we can begin to understand how to heal our bodies.
Thoracic Outlet Syndrome, or TOS, is a term that is tossed around often but can feel difficult to diagnose and treat. Often defined by compression of nerves and vascular structures that originate in the cervical region and the upper extremity, compression of these structures can result in numbness and tingling, general discomfort in the upper extremity and chest, and even result in feelings of fatigue and heaviness in the arm and hand. These nerves and vascular structures typically become compressed in the area just above the first rib and behind the clavicle after they originate from the cervical region.
Pillow recommendation ๐ช https://customsleeptech.com/drheather/
Get access to Dr. Heather's Myofascial Release Online Course ๐ชhttps://go.askdoctorheather.com/cart-page-page-1012-7832-4452
Support the showSubscribe to Dr. Heather's YouTube Channel for more great videos:
https://www.youtube.com/@askdoctorheather
Connect with Dr. Heather on Social Media:
๐ https://www.facebook.com/heathergansel12
๐ https://www.facebook.com/groups/fixmypainnaturally
๐ https://www.linkedin.com/in/heathergansel
๐ https://www.instagram.com/drheathergansel
Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.
All Subscribers get a FREE Video Consult click the link below:
๐https://www.askdoctorheather.com/
So many runners are told to STOP running when they get diagnosed with Osteoarthritis. Dr. Heather is going to tell you that you can run again which is why she is going to give you 5 tips to help you get back to your favorite past time. Pay attention to all of them especially #4 as this is a secret tip which has helped many of her runners succeed when they thought they would never run again.
Want to read the full article Dr. Heather mentions in the video on the Synvisc shot ๐ https://www.synvisconehcp.com/synvisc-studies
Interested in purchasing a TENS unit for home? This is the unit Dr. Heather recommends to her patients ๐ https://amzn.to/3XLJeHl
Click here to view the entire 8 part Myofascial Release series ๐https://www.youtube.com/playlistlist=PLurtKimPYqT3Y5dQGVF9Ct4aDUyiPrHlP
Want a FREE copy of the 27 Tips & Tricks for Runners on Injury Prevention?
Click the link here ๐ https://go.askdoctorheather.com/27tipsoptin
Support the showSubscribe to Dr. Heather's YouTube Channel for more great videos:
https://www.youtube.com/@askdoctorheather
Connect with Dr. Heather on Social Media:
๐ https://www.facebook.com/heathergansel12
๐ https://www.facebook.com/groups/fixmypainnaturally
๐ https://www.linkedin.com/in/heathergansel
๐ https://www.instagram.com/drheathergansel
Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.
All Subscribers get a FREE Video Consult click the link below:
๐https://www.askdoctorheather.com/
Why would a majority of influencers like @athleanx , @drkristieennis , @BobandBrad , @LeeWeiland and @calimove (probably even more) say to STOP DOING PLANKS? It got me thinking are they wrong or right about whether planks were indeed a poor exercise to do. So I decided to sit down, watch their videos, read through their comments, dig deeper into what health professionals are saying about planks in order to really come to conclusion on this topic.
โญโญ Let's get a discussion going on this topic โญโญ
Grab my FREE Ebook here ๐ https://go.askdoctorheather.com/optin
Want to challenge your core more? Check out my online course here ๐ https://go.askdoctorheather.com/cart-page-page
Support the showSubscribe to Dr. Heather's YouTube Channel for more great videos:
https://www.youtube.com/@askdoctorheather
Connect with Dr. Heather on Social Media:
๐ https://www.facebook.com/heathergansel12
๐ https://www.facebook.com/groups/fixmypainnaturally
๐ https://www.linkedin.com/in/heathergansel
๐ https://www.instagram.com/drheathergansel
Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.
All Subscribers get a FREE Video Consult click the link below:
๐https://www.askdoctorheather.com/
Had such a fun time discussing health and wellness with my very good friend Ella Ray.ย Ella's podcast and YouTube channel focuses on these topics: mindset, personal branding, marketing, sales, automation, AI, communication, parenting, relationships, finance, leadership, as well as health and fitness.ย It was such an honor to be featured on her show as we talked in depth on "understanding why you hurt and how to heal". ย
I highly encourage everyone to check it out today!
We also discussed my new book which will be released in September (pre-sale August) so stay tuned for more details.
Check out her new book "Learning Through Pain":
https://www.askdoctorheather.com/learning-through-pain-anthology
Support the show
Chiropractic adjustments - getting adjusted helps in preventing injuries because an adjustment is considered a โsuperโ stretch. What happens when an adjustment to the spine, pelvis, or extremity is made, a neurological signal is sent into the belly of the muscle which tells the muscle to relax allowing for more flexibility/mobility to happen at that specific joint area.
Want to grab the complete guide?
Click here ๐ https://www.askdoctorheather.com/pl/2147575861
Connect with Dr. Heather on Social Media:
๐ https://www.facebook.com/heathergansel12
๐ https://www.facebook.com/groups/fixmypainnaturally
๐ https://www.linkedin.com/in/heathergansel
๐ https://www.instagram.com/fixmypainnaturally/
Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.
All Subscribers get a FREE Video Consult click the link below:
๐https://www.askdoctorheather.com/
Graston - involves using curved metal tools to apply pressure and friction across the injured muscle, fascia, or tendon. Graston Technique works by stretching the outer layer of the "onion" and breaking it into several pieces. The Graston instruments use shear force to pull the top fascial layer across the bottom fascial layer. This pulling motion breaks up the scar tissue between the layers. The broken scar tissue triggers healing mechanisms to migrate into the tissue and properly repair the muscles and soft tissues. Now this may seem very tortuous but it is extremely effective at breaking down the tissue.
Want to grab the complete guide?
Click here ๐ https://www.askdoctorheather.com/pl/2147575861
Connect with Dr. Heather on Social Media:
๐ https://www.facebook.com/heathergansel12
๐ https://www.facebook.com/groups/fixmypainnaturally
๐ https://www.linkedin.com/in/heathergansel
๐ https://www.instagram.com/fixmypainnaturally/
Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.
All Subscribers get a FREE Video Consult click the link below:
๐https://www.askdoctorheather.com/
Active Release technique - involves the practitioner using his or her hands to apply pressure to the muscles surrounding the injured area, while flexing and extending the joints they are connected to. Using ART as a part of your regular training regimen can keep you on track with your training schedule! Many successful athletes stay fit by preventing injury and staying injury free. Itโs not unusual for a runner to not even realize that a problem is developing until there is a symptom. Oftentimes, a runner wonโt even realize that they are headed toward an overuse injury until itโs too late. This is where Active Release Technique can be the most beneficial โ warding off potential time lost to injury.
Want to grab the complete guide?
Click here ๐ https://www.askdoctorheather.com/pl/2147575861
Connect with Dr. Heather on Social Media:
๐ https://www.facebook.com/heathergansel12
๐ https://www.facebook.com/groups/fixmypainnaturally
๐ https://www.linkedin.com/in/heathergansel
๐ https://www.instagram.com/fixmypainnaturally/
Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.
All Subscribers get a FREE Video Consult click the link below:
๐https://www.askdoctorheather.com/
Corrective exercises - if you have been following me on social media or seen any of my videos on the YouTube Channel then you would know how much I emphasize the use of corrective exercises to help heal an injured area as well as preventing a new injury from setting in. Understanding your biomechanics and your muscle imbalances (weakness) helps in figuring out which corrective exercises are appropriate for you. Granted a lot of the correctives you would do to help prevent injuries from occurring would be core base strength exercises.
Want to grab the complete guide?
Click here ๐ https://www.askdoctorheather.com/pl/2147575861
Connect with Dr. Heather on Social Media:
๐ https://www.facebook.com/heathergansel12
๐ https://www.facebook.com/groups/fixmypainnaturally
๐ https://www.linkedin.com/in/heathergansel
๐ https://www.instagram.com/fixmypainnaturally/
Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.
All Subscribers get a FREE Video Consult click the link below:
๐https://www.askdoctorheather.com/
Acupuncture helps release tight muscles so that the bodyโs structure can return to normal. It does so by needling the tight muscle directly and getting it to release and return to a more normal state. When muscles get tight and pull on the bones they attach to it creates pain. An injury like runnerโs knee is often caused by tight quad muscles because those muscles attach to the knee and more specifically to the patellar tendon that runs into the knee. When the quads are tight they pull on the knee and can move the tracking of the patella out of place which results in pain. Releasing a tight quad muscle will restore the muscle back to itโs normal length and help the patella move back into place which will reduce the pain due to the patella being slightly out of place. Acupuncture can also help prevent running injuries by keeping muscles loose and identifying any possible areas of weakness or imbalance.
Click here to grab the 27 Tips & Tricks on Injury Prevention for Runners ๐ https://www.askdoctorheather.com/InjuryPrevention
Connect with Dr. Heather on Social Media:
๐ https://www.facebook.com/heathergansel12
๐ https://www.facebook.com/groups/fixmypainnaturally
๐ https://www.linkedin.com/in/heathergansel
๐ https://www.instagram.com/fixmypainnaturally/
Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.
All Subscribers get a FREE Video Consult click the link below:
๐ https://www.askdoctorheather.com/
Proper training plans - Finding a good training plan or run plan or even joining a run club will help in reducing your chances of experiencing an injury. The reason being it keeps you from over training or over doing it too soon or too quickly. Having a plan and sticking with it helps us achieve our goals!
Grab the complete guide by clicking here
๐ https://www.askdoctorheather.com/pl/2147575861
Connect with Dr. Heather on Social Media:
๐ https://www.facebook.com/heathergansel12
๐ https://www.facebook.com/groups/fixmypainnaturally
๐ https://www.linkedin.com/in/heathergansel
๐ https://www.instagram.com/fixmypainnaturally/
Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.
All Subscribers get a FREE Video Consult click the link below:
๐https://www.askdoctorheather.com/
Itโs important that we add in strength exercises to help decrease the chances of an overuse injury from setting in. Remember doing one activity like running can put additional stress/strain on our muscles, joints and ligaments so itโs important to design a training schedule that is balanced. The other piece of the puzzle is to make sure the strength exercises you choose to include in your training compliments your muscle imbalances/weakness.
Click here to read the study ๐ https://pubmed.ncbi.nlm.nih.gov/31642726/
Click here to book your FREE FMS Today ๐. https://www.askdoctorheather.com/FMS
Click here to grab the 27 Tips & Tricks Injury Prevention for Runners ๐ https://www.askdoctorheather.com/InjuryPrevention
Connect with Dr. Heather on Social Media:
๐ https://www.facebook.com/heathergansel12
๐ https://www.facebook.com/groups/fixmypainnaturally
๐ https://www.linkedin.com/in/heathergansel
๐ https://www.instagram.com/fixmypainnaturally/
Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.
All Subscribers get a FREE Video Consult click the link below:
๐https://www.askdoctorheather.com/
Dry needling utilizes acupuncture needles as treatment tools, but is not acupuncture. Dry needling activates the bodyโs natural healing potential by specifically targeting and balancing the sympathetic and parasympathetic nervous systems to facilitate healing on a cellular level (at the site of the needle insertion or the injured body area). Dry needling treatment utilizing the Integrated Neuromuscular Acupoint System is painless 80% of the time. While some practitioners โmanipulateโ the needle upon insertion, pain-free insertion of the needle alone begins the self-healing process without unnecessary pain to the patient. This process has proven to be very effective.
Click here to grab the complete guide ๐ https://www.askdoctorheather.com/InjuryPrevention
Connect with Dr. Heather on Social Media:
๐ https://www.facebook.com/heathergansel12
๐ https://www.facebook.com/groups/fixmypainnaturally
๐ https://www.linkedin.com/in/heathergansel
๐ https://www.instagram.com/fixmypainnaturally/
Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.
All Subscribers get a FREE Video Consult click the link below:
๐https://www.askdoctorheather.com/
Dr. Heather tells you how to make an ice cup which can be used to help treat tendonitis symptoms around the elbow, knee, ankle and even shoulder.
Materials needed to make an ice cup are - a dixie cup, paper cup like the short cup Dr. Heather picked up at Starbucks or a styrofoam cup.
Fill the cup up almost to the top.
Freeze it overnight so the ice becomes really solid.
Tear away the top part of the cup so the ice is exposed then start massaging the ice on the inflamed area.
As the ice melts, tear more of the cup to expose more ice.
Make sure to place a towel underneath you so you do not get wet.
Remember, if you are someone who reacts to ice please do not use this technique as the ice goes directly on the skin here.
You will massage the area for about 5mins and you should notice the different stages of ice being felt. The four stages are: cold, burning, aching and then numb.
After you use the ice cup massage over the injured area, you could do a little cross friction massage to the area as well to help promote a quicker recovery time.
Connect with Dr. Heather on Social Media:
๐ https://www.facebook.com/heathergansel12
๐ https://www.facebook.com/groups/fixmypainnaturally
๐ https://www.linkedin.com/in/heathergansel
๐ https://www.instagram.com/fixmypainnaturally/
Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.
All Subscribers get a FREE Video Consult click the link below:
๐https://www.askdoctorheather.com/
Did you know that swimming can actually make you faster? There's a secret little known fact that if you include swimming into your training, you will actually become a faster runner. And you might be wondering how? So there are five main key points that we need to address in why swimming will help you become a faster runner.
Ankle strength and ankle mobility:
So a lot of my runners are really surprised at when I give them a specific kicking program that is designed around really focusing on ankle strength and ankle mobility. And how do you do that? By adding resistance in the water by the use of some flippers, You can allow for the foot and ankle to have greater range of motion and allow for the calves, the Solus and the Tibialis Anterior to become a lot stronger than what does that mean for you?That means that your landing and push off are gonna be a lot better for your run.
Core Strength:
Now, the second thing is, swimming helps increase your core strength and you might be going okay. Well, how does that really happen? Well, if you think about it, swimming is one of those activities that requires you to have really good strength, surrounded by your core. That's how you're gonna actually make that movement happen a lot faster in the water. So if you understand how to connect the dots between increasing your lower body strength and your upper body strength at the same time, you're gonna notice that the power is gonna be really generated from the core. Now, when we run, we wanna actually have that same thing. We don't want our legs doing all the work. We wanna essentially harness that power from stimulating our core by allowing ourselves to have a better postural stance while running. So that's something that swimming's gonna help you really achieve.
Arm Swing:
Now, the third thing we wanna look at is the fact that when we run, we wanna have a good arm swing. It all comes down to the fact that we need to really make sure that our subscapularis muscle is working. Huh? Yeah, our subscapularis muscle. That is the muscle that sits underneath our shoulder blade. So when we are bringing that arm in front and we're drawing it through the water. The action really isnโt coming from the Glenohumeral joint, but it's actually from our shoulder girdle. Mainly the entire shoulder complex - the glenohumeral joint plus the scapula. That's really allowing for that pull to happen in the water. A lot of that's being done from our subscapularis muscle, which is one of the four rotator cuff muscles. But then again, it's allowing for our lats, they're hugely important for our arm swing as well to focus on. You know, depressing the shoulder blades down and back and allowing for better mobility of the arm.
Diaphragmatic Breathing:
The other thing is to focus on the fact that swimming requires more of diaphragmatic breathing. Now, if you are somebody who is one of those runners, who's always like, okay, I feel like every time I try to run faster, I'm struggling with my breathing. Swimming will allow for you to kind of go ahead and start practicing diaphragmatic breathing, which also means too, you're gonna notice that your neck isn't gonna tense up as much. You're not gonna feel this intense kind of pressure within the chest. You're gonna feel much more ease when running, because your chest wall is gonna be open a lot more allowing for more oxygen to kind of come in as you start kicking up that pace and allowing for that heart rate to stay nice and low.
Cold Water Therapy:
Now the very last thing that swimming really does have a great benefit is the fact that it helps with recovery just simply because a lot of times the water that we're swimming in is a lot cooler. So it allows for our muscles to have a greater recovery time. Now, this is really key as well, because we know that the more that we train, the more that we are gonna create some micro tears. And we wanna really keep those injuries down because guess what? We're all about injury prevention while accelerating and achieving our optimal performance.
๐ Click here to grab your free Swim To Run Faster download NOW! https://www.askdoctorheather.com/RunFaster
Amazon Affilate Links:
๐ช Recommended kick board - https://amzn.to/3RkVPxc
๐ช Recommended flippers - https://amzn.to/3QomdF6 (use their size chart to determine which color flipper is right for you)
Connect with Dr. Heather on Social Media:
๐ Follow Dr. Heather on Facebook
๐ Join Our Private Facebook Community
๐ Subscribe Dr. Heather's YouTube Channel
๐ Check Out Dr. Heather's Reels On Instagram
Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.
DISCLAIMER: This content (the video/podcast, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Donโt use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Heather, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Heather, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. Amazon Services LLC Associates Program As an Amazon Associate, I earn from qualifying purchases. The Company is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com or endless.com, MYHABIT.com, SmallParts.com, or AmazonWireless.com. Pages on this Service may include affiliate links to Amazon and its affiliate sites on which the owner of this Service, Ask Doctor Heather, LLC 75 Oxford St Hartford, CT 06105, will make a referral commission.
If you want to grab the complete guide click here
๐ 27 Injury Prevention Tips & Tricks Guide For Runners
Proper footwear - many runners jump right to changing their sneakers when an injury sets in but itโs actually the last step you want to take. Sneakers are seen as the ergonomics to running. With so many sneakers out there along with insoles, inserts and orthotics it may be difficult to figure out which shoe is truly right for you. This is why us, as professionals, always recommend going to a running store to get fitted.
Check out the video Dr. Heather and Michael, owner of GoodFeet out here in Connecticut did on proper foot wear & biomechanics.
Connect with Dr. Heather on Social Media:
๐ Follow Dr. Heather on Facebook
๐ Join Our Private Facebook Community
๐ Subscribe Dr. Heather's YouTube Channel
๐ Check Out Dr. Heather's Reels On Instagram
Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.
DISCLAIMER: This content (the video/podcast, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Donโt use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Heather, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Heather, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. Amazon Services LLC Associates Program As an Amazon Associate, I earn from qualifying purchases. The Company is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com or endless.com, MYHABIT.com, SmallParts.com, or AmazonWireless.com. Pages on this Service may include affiliate links to Amazon and its affiliate sites on which the owner of this Service, Ask Doctor Heather, LLC 75 Oxford St Hartford, CT 06105, will make a referral commission.
If you want to grab the complete guide click here
๐ 27 Injury Prevention Tips & Tricks Guide For Runners
Gait analysis - this is an assessment tool designed to look at how an individual runs. By breaking down the run gait, how the entire leg moves as the knee comes up to the chest, the foot strikes the ground and how the heel comes towards the glute, helps in understanding what potential injuries may arise.
Interested in receiving a FREE Gait Analysis click here
Connect with Dr. Heather on Social Media:
๐ Follow Dr. Heather on Facebook
๐ Join Our Private Facebook Community
๐ Subscribe Dr. Heather's YouTube Channel
๐ Check Out Dr. Heather's Reels On Instagram
Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.
DISCLAIMER: This content (the video/podcast, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Donโt use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Heather, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Heather, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. Amazon Services LLC Associates Program As an Amazon Associate, I earn from qualifying purchases. The Company is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com or endless.com, MYHABIT.com, SmallParts.com, or AmazonWireless.com. Pages on this Service may include affiliate links to Amazon and its affiliate sites on which the owner of this Service, Ask Doctor Heather, LLC 75 Oxford St Hartford, CT 06105, will make a referral commission.
Do you know what a TRX is? Maybe you have seen them at the gym. But did you know they can be used to do resistance stretching?
Iโm Dr. Heather, your virtual sports chiropractor. Over the course of the next 27 weeks youโll be able to catch all 27 tips and tricks right here on the channel. This entire series is brought to you by my signature course, the 3 week sports chiropractic program where I look at getting you pain free in under 3 weeks so you can get back to the activity you love most.
๐ Grab the complete guide here
Now these tips are in no specific order. So letโs get started with tip #5 - Resistance stretching.
Many may not be familiar with resistance stretching which is also known as power band stretching. What happens here is the muscle is stretched while under tension in an elongated position which allows to further enhance your flexibility. A great example of resistance stretching is the TRX. The TRX allows for our core to be 100% engaged while moving our bodies through various ranges of motion where we can work on increasing our flexibility as well as our mobility. Here is a short video where I go through some resistance stretches using a TRX.
Many chronic as well as acute soft tissue pains are the direct result of muscle shortness. Increase the length of your muscles and watch your back, knee, elbow, etc. pain disappear forever. Increases in flexibility and strength also help to prevent future injuries. Like I said, try out the TRX the next time you are at the gym. You will be surprised, I promise.
Bottom line - Flexibility relieves pain, prevents injuries, and increases comfort.
Donโt forget to listen to all 27 tips and tricks to prevent injuries in runners right here on the podcast.
Connect with Dr. Heather on Social Media:
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Dr. Heather runs a 3 Week Sports Chiropractic Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.
Who here has watched live sports? We all have. Have you seen the trainer on the sidelines stretching out the athlete on the field and wondered what form of stretching that was.
Iโm Dr. Heather, your virtual sports chiropractor. Over the course of the next 27 weeks youโll be able to catch all 27 tips and tricks right here on the podcast. This entire series is brought to you by my signature course, the 3 week sports chiropractic program where I look at getting you pain free in under 3 weeks so you can get back to the activity you love most.
If you want to grab the complete guide click here ๐ Free Guide!!!
Now these tips/tricks are in no specific order. So letโs get started with tip #4 - passive stretching.
Passive stretching is a form of static stretching where an external force (usually provided by another individual) is exerted upon a limb to help increase the range of motion of that particular limb. Now if you donโt have a partner to stretch you, you could use a band or prop to assist you in achieving the appropriate stretch.
Itโs very important to understand that doing passive stretching prior to an activity, especially running, can increase your chance of injury which is why it is always recommended to do post runs. Why? It undermines your warm up. Traditional stretches, like when people bend over to touch their toes or stretch their legs on a fence, often cause the muscles to tighten rather than relaxโexactly the opposite of what is needed for physical activity. Your risk of overstretching at this time is greater, and this tightness can undermine your speed and range of motion when you start exercising.
Doing passive stretching after activity allows the body to cool down and allows the heart rate to return to normal. The body produces lactic acid which is a by-product produced by the muscles that can lead to soreness. Stretching helps in reducing the muscle soreness as well as helps in maintaining joint mobility. Here is a short video where I go through some passive stretches.
Donโt forget to listen to all 27 tips and tricks to prevent injuries in runners right here on the podcast.
Connect with Dr. Heather on Social Media:
๐ Follow her on Facebook
๐ Join Our Private Facebook Group
๐ Subscribe to Dr. Heather's YouTube Channel
๐ Check out our Reels on Instagram
Dr. Heather runs a 3 Week Sports Chiropractic Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.
Interested in working with Dr. Heather, book a FREE consultation here
Active stretching is something you may see your fellow runners doing at the beginning of a race and wonder, should I do what they are doing?
Iโm Dr. Heather, your virtual sports chiropractor. Over the course of the next 27 weeks youโll be able to catch all 27 tips and tricks right here on the channel. This entire series is brought to you by my signature course, the 3 week sports chiropractic program where I look at getting you pain free in under 3 weeks so you can get back to the activity you love most. If you want to grab the complete guide click here ๐ Free Guide!!!
Now these tips/tricks are in no specific order. So letโs get started with tip #3 - active stretching.
Active stretching is also known as dynamic stretching which is designed to prepare the muscles for activity by increasing the blood flow to those muscles. This is key in making sure an injury doesnโt set in while running. Active stretching doesnโt require a lot of time. It shouldnโt require a lot of energy either. Active stretching is meant to be quick so the heart rate increases drawing more blood to the large muscle groups of the body. Itโs why you see runners doing high knees, butt kicks, jumping jacks and even a few quick sprints.
Here is a short video where I go through some dynamic stretches which you can test out at your next run event. Like I mentioned, active stretching is a great way to help prevent an injury from occurring.
Donโt forget to watch all 27 tips and tricks to prevent injuries in runners right here on the podcast.
Want your own copy of the 27 Injury Prevention Tips & Tricks for Runners, grab it here!
Connect with Dr. Heather on Social Media:
๐ Follow her on Facebook
๐ Join Our Private Facebook Group
๐ Subscribe to Dr. Heather's YouTube Channel
๐ Check out our Reels on Instagram
Dr. Heather runs a 3 Week Sports Chiropractic Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.
Interested in working with Dr. Heather, book a FREE consultation here
Foam rolling and/massage ball - learning how to effectively use a foam roller and a massage ball will be a game changer for most runners. The concept behind foam rolling and using a massage ball on specific areas of the body is to break down the tissue to allow for increased flexibility & mobility to occur. Some runners like doing a little rolling prior to their runs regardless of mileage but the real benefit comes in post runs.
Want your own copy of the 27 Injury Prevention Tips & Tricks for Runners, grab it here!
Connect with Dr. Heather on Social Media:
๐ Follow her on Facebook
๐ Join Our Private Facebook Group
๐ Subscribe to Dr. Heather's YouTube Channel
๐ Check out our Reels on Instagram
Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.
Interested in working with Dr. Heather, book a FREE consultation here
Soft tissue work ie. massage therapist (deep massage, sports specific or cupping) - with the Pandemic pretty much over and many restrictions lifted throughout the world, getting a massage by a licensed massage therapist is a strong option to help prevent running injuries. Look for a massage therapist who has experience working with athletes (specifically runners) as they will more than likely know how to do a psoas release since the hip flexors tend to cause the most problems for runners especially when they increase mileage & intensity.
Want your own copy of the 27 Injury Prevention Tips & Tricks for Runners, grab it here!
Connect with Dr. Heather on Social Media:
๐ Follow her on Facebook
๐ Join Our Private Facebook Group
๐ Subscribe to Dr. Heather's YouTube Channel
๐ Check out our Reels on Instagram
Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.
Interested in working with Dr. Heather, book a FREE consultation here
I have seen several posts regarding knee pain so I thought maybe you would all appreciate a little free medical advice. The two most common knee pain/discomfort are IT band and patellofemoral tracking issues.
IT band pain is very common among runners and the pain is found on the outside of the knee. The iliotibial band is a thick band of fascia on the lateral aspect of the knee, extending from the outside of the pelvis, over the hip and knee, and inserting just below the knee. The band is crucial to stabilizing the knee during running, as it moves from behind the femur to the front of the femur during activity. The continual rubbing of the band over the lateral femoral epicondyle, combined with the repeated flexion and extension of the knee during running may cause the area to become inflamed. Pain is usually felt when the foot strikes the ground. Pain can pain be felt during or can intensify after activity or a few days after. For runners specifically, neuromuscular/gait training may be needed for success in muscular training interventions to ensure that those trained muscles are used properly in the mechanics of running. Strength training alone will not result in decrease in pain due to ITBS, however, gait training, on its own can result in running form modification that reduces the prevalence of risk factors.
Patellofemoral tracking aka runners' knees results from problems with the kneecap and femur. Pain may worsen with sitting, excessive use, or climbing and going down the stairs. The most common symptom is diffuse vague pain around the kneecap and localized pain focused behind the kneecap. The pain is usually achy and sometimes sharp. And you could experience the feeling of โgiving way of the kneeโ with this condition as well. When looking at treatment other than rest and ice, we look at strengthening the quad muscle because in many cases it is weak. Specifically the vastus medialis muscles also known as your VMO. Thereโs an imbalance here between the four muscles that make up the quad which is why a majority of time strengthening the VMO will make the most difference. Other muscles that may aid in correcting the problem are - hip abductor, extensor and external rotator muscles. The final piece to assisting individuals who do suffer with this condition is looking at the biomechanics when running. A majority of individuals who have patellofemoral tracking issues are overpronators. This is where getting fitted properly for sneakers is so important and having customized insoles to help maintain proper balance between the foot/ankle & knee.
I hope everyone finds this information helpful and educational as thatโs its purpose. Happy running everyone!
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Connect with Dr. Heather on Social Media:
๐ Follow her on Facebook
๐ Join Our Private Facebook Group
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๐ Check out our Reels on Instagram
Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.
How many are guilty of running through pain? Like real pain?
We have all been there. We start out, maybe we have some initial stiffness, tightness, even mild discomfort but we think โah, it will die down as my body warms upโ. And then, while we are on our run pain sets in. We think โI can tough this outโ. Once we get home maybe the pain dies down even more and we think โok, guess it was nothingโ.
So this is what I want to address with everyone as we map out our race/event year...do not ignore the pain. Pay attention to it. Why? Because if we donโt it will lead to an injury that could wind up setting you back even further than you may realize.
Letโs look at all the races (virtual of course) that you did last year. Think of how many of those races did you have pain or discomfort somewhere in your body. Are you with me? This is the time to address those imbalances. Those weaknesses that lead to the injuries you sustained last year.
I have created 5 tips for runners to help keep everyone injury free so you can continue to do what you love without hesitation or worry. These were also designed for every type of runner - beginner or seasoned and regardless of age.
Tip #1 - Myofascial Release (aka. Foam Rolling or Massage Ball) Last week I wrote about the importance of myofascial work because it is actually the key in making sure you stay injury free. Many of you expressed having multiple areas of either tightness, pain and/or discomfort in response to the post. Now if you were to use a foam rolling or a massage ball AFTER (thatโs very important to know) then you will see a decrease in those problematic areas
Tip #2 - Understanding the muscles involved in running Last year I wrote a post where I broke down the muscles involved in running. Everything from the low back/hip all the way down to the foot/ankle. Now you do not have to be an expert on anatomy or the physiology involved. But it is important to understand which muscle or muscle groups should be engaging and why. There is a science behind running. Once you know which muscles are not working correctly you can focus on correcting those muscle imbalances through various strength training exercises.
Tip #3 - Rest/Recovery In another post I wrote about the importance of rest and recovery days factored into your training schedule. Now there is a lot of debate over the topic. Recovery days are seen as days where you might choose a different activity like a yoga workout or a hike or itโs more a core workout or itโs your day to focus more on flexibility/mobility work. An actual rest day is a day of no activity other than daily life activities. If you are new to running you may benefit more from an actual rest day. And if you are a seasoned runner you may benefit more from a recovery day or a combination of the two depending on what type of event you are training for.
Tip #4 - Proper shoe fitting and gait analysis. Probably about 6 months ago I wrote about what a gait analysis is and how proper footwear is extremely important to help prevent injuries from setting in. Understanding how our foot and ankle work with each other is extremely helpful when figuring out the proper footwear. For those that are beginner runners this is something I would highly recommend you look into. This will help decrease your chances of shin splints and possibly even tight calves from hindering your running journey.
Tip #5 - Nutrition This is another important factor that I addressed last year when a lot of people were actually using running as a way to lose weight thanks to all the gyms, rec centers, other facilities being shut down due to the Pandemic. Now I am not talking about using a specific diet or nutritional plan here. It is important to know how what you eat affects your body in terms of inflammation build up. By eating a clean, healthy diet your body is less likely to have an inflammatory build up inside. If you are experiencing a pain symptom or having discomfort there are certain minerals like Magnesium which can help in reducing the inflammation in the body.
As always I hope you found these tips helpful and there are so many more we could address but like I said these would be my top 5. Wishing everyone a wonderful weekend filled with running!
Running Through Pain Video Link
Connect with Dr. Heather on Social Media:
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Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.
I think so many of us are scared when we start running again. We suddenly think - that if we increase my mileage too much too soon, will my knees, hips and even my back start to show signs of pain/discomfort especially if we are overweight or older or returning from an injury.
As someone who does work with a host of runners, including novice and beginners as well as those returning from an injury here is what I would recommendโฆ.
1) Pace yourself. Start slow and combine your run with a few minutes of walking. Example run the flats, walk the hills and run downs and repeat. This is also great in helping you focus more on your breathing which will help in keeping your heart rate at a nice even pace.
2) Know your limitations. When you first start back check in with yourself like I know knees can act up after the knee so I need to be mindful that once I get home I do a little self care like stretching, foam rolling and maybe an epsom salt bath
3)Donโt run everyday. Make sure you are getting in proper recovery days to allow your body a chance to heal
4) Look at your nutrition. Understanding the importance of decreasing foods that naturally increase inflammation in our bodies will also help with muscle recovery along with proper hydration.
5) Include some flexibility and mobility exercises into your weekly routine to help decrease the chance of too much soreness or a potential injury from stepping in. So many of us have a foam roller at home, get to know how to use it properly. A foam roller is great at breaking up the soft tissue to help increase our flexibility and mobility. Then look at following a solid stretching routine. I encourage my runners to incorporate yoga into their weekly routines as well.
6) Make sure to train your muscle imbalances. Now if you have seen some of my posts I do mention this as it is an important training tool. Understanding which of our muscles are over engaging vs the weaker ones helps in making our overall run experience an enjoyable one. Adding swimming into the mix is also another powerful training tool as it helps with making the ankles stronger and allows for the glutes/hamstrings/quads to really fire versus our hip flexors.
I am sure I could add a few more to the list but those would be my top 6 for you. If you have any specific questions book a call with me
PS... Don't Forget to Grab Your 7 Day All Access Pass to my Myofascial Release Course
In 2020 I helped 45 people become Pain Free
In 2021 I helped 150 people become Pain Free
This year (2022) I plan to help 300 people become Pain Free
You might be asking yourself HOW was I able to help all those people finally become PAIN FREE and get back to the activity they LOVED to do. I will let you in on a little secret
What I discovered after serving people in person for over 20 years in private practice was that it wasnโt the actual physical adjustment that made people better. It was the soft tissue work, corrective exercise and sports specific strengthening exercises that allowed people to recover in under a 3 week period of time.
Let me share with you some amazing stories from real people all who had met me on social media and where hands down skipictial that a program like this could indeed work.
Bee met me 7 days prior to an ultra run (100K) and was having extreme hip pain. In 7 days I was able to get her running pain free so she could attend her event that very same weekend and complete 80miles of that race. The best part, her recovery was super fast thanks to everything we had done over those 7 days.
Jeanne had bought, I kid you not, over 100 pairs of sneakers and still was suffering with plantar fasciitis. After 5mins on a video chat with me, she knew she could trust me. She was back to running in less than 2 wks and has gone on to complete several ยฝ & full marathons including Chicago.
Sam met me 1 month shy of embarking upon an amazing run journey which was to run 230km across Australia when his knee pain set in. Not knowing what to expect, he was overjoyed when knee pain stopped in under 3 weeks of working together. He has not had a problem since.
The list of people I could mention would take up way too much space here. But all of them had a common themeโฆ.they wanted to continue to do the activity they loved most but were worried about causing further damage or pain to the injured area. They needed help. And thatโs how they found me.
What I provide them:
๐ Key insight into WHY they were experiencing the pain
๐ WHERE the pain was stemming from (the root cause)
๐ HOW we would fix the pain by designing a customized plan
Why they choose me:
๐ Over 20 years of experience as a sports chiropractor
๐ A background in sports medicine/athletic training
๐ An influencer in the health & fitness world
๐ A proven track record when working with others just like them
If you are someone who is constantly searching through the internet or YouTube for answers; if you are scrolling through various Facebook groups wondering if someone else has experienced the same pain symptoms as you; if you just want to finally become PAIN FREE then book that call with me. What do you have to lose ๐ค
Book your FREE consult today
I may have talked about tennis elbow before but lately I have seen a few posts expressing pain/discomfort when lifting in the elbow. So I figured I would address it again and give everyone some helpful suggestions on some things you could do to help rid yourself of this pain.
What is tennis elbow?
Tennis elbow which is known as lateral epicondylitis is a painful condition that occurs when tendons in your elbow are overloaded and inflamed, usually by repetitive motions of the wrist and arm. Tennis elbow is felt mainly outside of the elbow (the lateral epicondyle) where the tendons of the forearm meet.
How do I know if I have tennis elbow?
Clear sign that you may be experiencing tennis elbow is the location of the pain which will be pinpointed to the outside of the elbow (not the inside) and you are noticing pain when gripping an object like a bar or dumbbell.
Some things you can do to help rid yourself of this pain -
If itโs a acute then yes you need to decrease the inflammation by using ice, rest and if needed take an anti-inflammatory (please make sure to check with your physician as well)
If itโs beyond the 72 hour mark meaning itโs no longer in the acute phase you use this protocol to help you
1) Ice cup massage - take a small dixie cup, fill it with water and let it freeze overnight; then take the frozen cup of ice and rub it directly on your extensors. You could add some pressure as you rub the ice on the area. Do this for about 5mins or until the area gets cold
2) Take biofreeze or icy hot or any topical muscle rub and massage it into the extensors. This might be easier to have a friend or loved one do. Make sure to add some pressure as you do this. Massage out the area for about 5mins
Repeat step one
Repeat step two
3) Stretch out the forearms - stretch out the extensors by fully extending your arm out in front with palm down then flex the wrist and add a little bit of pressure from the opposite hand. Repeat 5 times and hold for 5 secs
Minimize any other actions that may be contributing to the tennis elbow like typing, chopping vegetables, writing with a pencil, texting, ie.
Once the inflammation has gone down and the pain has decreased itโs time to start strengthening the grip strength. The simplest way to do this is to squeeze a tennis ball repeatedly in your hand for at least 5mins a day.
The last thing you could do is strengthen your grip by using a rice bucket - simply fill a 5 gallon container with about 20 pounds of white rice (do not eat the rice afterwards) and do various wrist strengthening exercises with the hand inside the bucket. What happens here is the forearm now hows to work against resistance while strengthening the wrist at the same time
I am hoping this helps my fellow female lifters and if you have any additional questions drop some comments below.
PS....Don't forget to grab your FREE Pass
If you are like me youโve seen this word thrown around in various running groups and may have wondered what it is. VO2Max stands for maximal oxygen uptake and it's a training tool used by a fitness professional to determine an athleteโs capacity to sustain exercise.
Now you might be thinking but I just started running so why would I want to know this information. Well if you have dreams of running a half or full marathon or maybe even one day doing an ultra run or even a triathlon then knowing your VO2Max will help you when it comes to designing your training program. What we are looking at is your aerobic endurance capacity here. How much oxygen can an individual utilize during intense exercise.
In order to find out your VO2Max you would have to do one of these things:
You would go to a facility that specifically tests for VO2MAx by connecting you to a computer along with an apparatus that measures the amount of air you exhale. More than likely you will either be on a treadmill where the intensity will be increased until you can not go any further. The computer will measure the volume of carbon dioxide and oxygen of the air you expired during the test.
An indirect way to figure out your VO2Max would be to walk as fast as you can for 1 mile. Note the amount of time it takes to complete the mile and then take the heart rate. Next is to use this calculation VO2 = (HR x SV) x a-vO2 โฆ. HR = Heart Rate and SV = Stroke Volume and a-vO2 represents the oxygen in the muscle cells & the the volume of oxygen that is released.
As you continue to train/run your VO2Max will naturally increase. You will notice this when you look back and say to yourself โwow I am not out of breath after a mile or twoโ. The muscles in your body will respond accordingly meaning you wonโt feel exhausted after the run. These are signs that you are increasing your aerobic capacity which ultimately means your VO2Max has increased as well.
If you want some more tips on training/preparing for your next up and coming race drop some comments below
PS.... Don't forget you are invited to check out my Myofascial Release Online Course for FREE 7 Day All Access Pass
Now that ski season is in full swing and we are gearing up to hit some of those all time favorite spots. Letโs make sure your bodies are truly ready to handle the conditions of the mountain. I have written some posts on ankle strength/mobility, the importance of balance training, understanding the need to have strong hamstrings in addition to your quads and having upper body strength as an important need especially in case you were to encounter a fall. But if we were to put this all together we begin to understand why proprioception work is so important for a skier.
What is proprioception?
Proprioception, sometimes also called kinesthesia, is the bodyโs ability to sense its location, movements, and actions. Itโs basically a continuous loop of feedback between sensory receptors throughout your body and your nervous system. Proprioception is the bodyโs ability to receive input through receptors in the skin, muscles and joints, and transfer the information to the brain through the nervous system so that the body can sense itself.
Something I should point out as it relates to skiers and snowboarders more hereโฆ.Kinesthetic awareness is the conscious effort to react to the situation, whereas proprioception is an unconscious or subconscious brain process.
Take an example of a skier moving through different types of terrain; the skierโs body acts subconsciously to stay upright while their mind processes the upcoming terrain of bumps, trees, and steeps and makes the appropriate adjustments. The light bulb should have gone off in your head because now it would make sense why balance, single leg and plyometric exercises would become an important addition to your pre/post-season training program.
When dealing with injuries or injury prevention, we need to focus on the whole chain, the whole kinematic chain. How the foot/ankle move affects the forces at the knee which then affects the rotation patterns at the hip which then affects the relationship between the pelvis, sacrum and lumbar spine.
Several studies have shown that athletes with better proprioception are less likely to sustain ankle sprain injuries. Which again is why this is an important style of training that should be added into everyoneโs training programs. Balance training programs are known to be effective, apparently through enhancing neural processing of sensory signals. Another strategy is to enhance those sensory signals. Athleteโs footwear (ie. sneakers or ski boots) substantially impact their performance through sensory feedback. Hence the reason why you might want more Ankle Flex in a ski boot (see my prior post on Ankle Flex).
So you might be thinking what are some good exercises to help me train my proprioception better? I have attached a video for everyone which goes through some exercises designed around enhancing your proprioception. Some of the exercises are designed for the beginner while others are more advanced. Please leave a comment below if you are wondering which exercises are appropriate for you. (Disclosure - if you have an injury or recovering from an injury these exercises should not be performed until cleared by your doctor.)
Video on Proprioception Exercises
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By now you may have read one of my weekly posts or multiple of them where I talk, educate or discuss some of the common injuries that beginner or novice runners may experience. Recently I went live 3 days in a row where I discussed one of the most common injuries a majority of people are complaining about or suffering with, Shin Splints. On the second and third day I talked about how working the entire kinematic chain will be your key in helping you resolve this problem.
Let me break it down for you.
Running is a single leg sport which means each leg needs to be able to work independently throughout the entire gait cycle. The gait cycle starts when one foot makes contact with the ground and ends when that same foot contacts the ground again. Once you understand the term gait cycle then you can begin to have a better understanding of how to resolve the problem.
This is something I addressed which is to have a gait analysis done or have a professional like a running coach or physical therapist or sports medicine doctor who works with runners review video of you running from the back and the side. Knowing if you pronate, supinate, have high arches, flat feet, if you hinge forward in your run, how the heel strikes the ground or which part of your foot strikes the ground first will give you answers on how to make the necessary changes to prevent an injury from setting in. This will also provide you with better insight as to which running sneaker will be best for you.
Finding your muscle imbalances, compensation patterns or weaknesses before strength training. This is another key component. Reason being if we start strengthening muscle groups before addressing the imbalances then we are going to create more compensation patterns which could lead to more injuries down the road.
So this means looking at the muscles that surround our core, our hips, our thighs and our lower leg. The importance of flexibility and mobility work prior to strengthening the muscles. This piece of the puzzle I think gets overlooked. Knowing when to stretch, the type of stretching to do (passive, active or resistance) helps improve our run. Which then can aid with mobility of the entire kinematic chain along with the use of some soft tissue work. This helps with increasing speed, pace, stride length and overall enjoyability of the run itself.
If you have any specific questions about how working your entire kinematic chain will benefit your run performance, drop a comment below ๐
Check out this video on Ankle Strengthening Exercises
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Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.
To visit the Ask Doctor Heather website, click the link below:
๐ Ask Doctor Heather, LLC
DISCLAIMER: The information contained on the Service is for general information purposes only. The Company assumes no responsibility for errors or omissions in the contents of the Service. In no event shall the Company be liable for any special, direct, indirect, consequential, or incidental damages or any damages whatsoever, whether in an action of contract, negligence or other tort, arising out of or in connection with the use of the Service or the contents of the Service. The Company reserves the right to make additions, deletions, or modifications to the contents on the Service at any time without prior notice. The Company does not warrant that the Service is free of viruses or other harmful components.
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The disclosure that follows is intended to fully comply with the Federal Trade Commission's policy of the United States that requires to be transparent about any and all affiliate relations the Company may have on the Service. You should assume that some of the links are "affiliate links", a link with a special tracking code. This means that if You click on an affiliate link and purchase the item, the Company may receive an affiliate commission. This is a legitimate way to monetize and pay for the operation of the Service and the Company gladly reveal its affiliate relationships to You. The price of the item is the same whether it is an affiliate link or not. Regardless, the Company only recommends products or services the Company believes will add value to users. Affiliate advertising programs that the Service uses are: Amazon Services LLC Associates Program As an Amazon Associate, I earn from qualifying purchases. The Company is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com or endless.com, MYHABIT.com, SmallParts.com, or AmazonWireless.com. Pages on this Service may include affiliate links to Amazon and its affiliate sites on which the owner of this Service, Ask Doctor Heather LLC 75 Oxford St Apt B3 Hartford, CT 06105, will make a referral commission.
Have you ever suffered with shin splints? โ
Throughout the whole Pandemic and even now, Shin Splints seems to be the #1 problem people are asking about. Their question is โhow to fix themโ. For some the answer is simple because the initial course of action is to rest, ice, compress and massage out the area. But for others these little muscles come back with vengeance making one believe that their shin splints will never go away.
Not sure if you caught what I said above but I did say โmusclesโ. There are two muscles that can cause shin splints which is why it is important to determine first if itโs an anterior shin splint or a posterior shin splint. Even though the initial course of action may be the same regardless of an anterior or posterior shin splint, itโs the course of action you take after that initial phase. This will also play apart in your running gait.
So what do I mean by that ๐
Having a gait analysis done at your local running shoe store will add great value, insight to what is happening when the foot strikes the ground. This is why it becomes important to know if we pronate, supinate, have reduced dorsiflexion of the foot or if we are a heavy heel striker. Now here is where the gait analysis plays an even greater role in understanding how to rid yourself of shin splints. By watching someone run, we donโt just look at the feet, we look at the pelvis, the hips, how the upper leg and lower leg are moving throughout the entire run cycle. This helps us in figuring out why the shin splint is recurring.
Understand that shin splints are an overuse injury because many times we do increase our intensity, our mileage too quickly but it doesnโt mean nor should it mean that you canโt continue to run. If you have specific questions about your shin splints, leave a comment below ๐
Shin Splints Part 1
โญโญ Leaving a Question or Comment? โญโญ Hit the ๐ด SUBSCRIBE ๐ด button above first (if you havenโt already), and make sure you mention youโve subscribed because I like to respond to my subscribers if I can!
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Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.
To visit the Ask Doctor Heather website, click the link below:
๐Ask Doctor Heather LLC
DISCLAIMER: The information contained on the Service is for general information purposes only. The Company assumes no responsibility for errors or omissions in the contents of the Service. In no event shall the Company be liable for any special, direct, indirect, consequential, or incidental damages or any damages whatsoever, whether in an action of contract, negligence or other tort, arising out of or in connection with the use of the Service or the contents of the Service. The Company reserves the right to make additions, deletions, or modifications to the contents on the Service at any time without prior notice. The Company does not warrant that the Service is free of viruses or other harmful components.
FTC Affiliate Disclaimer
The disclosure that follows is intended to fully comply with the Federal Trade Commission's policy of the United States that requires to be transparent about any and all affiliate relations the Company may have on the Service. You should assume that some of the links are "affiliate links", a link with a special tracking code. This means that if You click on an affiliate link and purchase the item, the Company may receive an affiliate commission. This is a legitimate way to monetize and pay for the operation of the Service and the Company gladly reveal its affiliate relationships to You. The price of the item is the same whether it is an affiliate link or not. Regardless, the Company only recommends products or services the Company believes will add value to users. Affiliate advertising programs that the Service uses are: Amazon Services LLC Associates Program As an Amazon Associate, I earn from qualifying purchases. The Company is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com or endless.com, MYHABIT.com, SmallParts.com, or AmazonWireless.com. Pages on this Service may include affiliate links to Amazon and its affiliate sites on which the owner of this Service, Ask Doctor Heather LLC 75 Oxford St Apt B3 Hartford, CT 06105, will make a referral commission.
So this is an interesting question and many of you may be wondering WHY wouldnโt I want to stretch my hamstring. Over the past couple of weeks I have seen a couple of posts from people (runners) indicating that they have tight hamstring but all the stretching in the world is not helping. There is a simple answer to this question but requires us to have a little understanding about anatomy.
First what I want you to do is look in the mirror and tell me does your butt stick out or does it kind of disappear (tuck under a bit). This will help us figure out if you have an anterior tilt or a posterior tilt to your pelvis.
Butt sticks out: This means you have an anterior tilt to your pelvis and your hip flexors are the source of the problem. Your hamstring muscles are being pulled into a lengthened position making them tight. So it wonโt matter how much you stretch the hamstrings here you need to address the psoas and iliopsoas to help take tension off the hamstrings.
Butt tucks under: This means you have a posterior tilt to your pelvis and once you address the hamstrings through stretch or soft tissue massage you should feel the relief of that muscle group relaxing.
Why is this important? Once you have figured this part out then you can either stretch your hamstring or address your hip flexors. Then the next part is to strengthen the hamstrings. In this video I show you three simple, basic hamstring exercises you can do from the comfort of your home.
Check them out ๐
To Stretch or Not Stretch Your Hamstring
โญโญ Leaving a Question or Comment? โญโญ Hit the ๐ด SUBSCRIBE ๐ด button above first (if you havenโt already), and make sure you mention youโve subscribed because I like to respond to my subscribers if I can!
Connect with Dr. Heather on Social Media:
๐ YouTube
๐ Facebook
๐ Join Our Private Facebook Group
๐ LinkedIn
๐ Instagram
Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.
To visit the Ask Doctor Heather website, click the link below:
๐ Ask Doctor Heather LLC
DISCLAIMER: The information contained on the Service is for general information purposes only. The Company assumes no responsibility for errors or omissions in the contents of the Service. In no event shall the Company be liable for any special, direct, indirect, consequential, or incidental damages or any damages whatsoever, whether in an action of contract, negligence or other tort, arising out of or in connection with the use of the Service or the contents of the Service. The Company reserves the right to make additions, deletions, or modifications to the contents on the Service at any time without prior notice. The Company does not warrant that the Service is free of viruses or other harmful components.
FTC Affiliate Disclaimer
The disclosure that follows is intended to fully comply with the Federal Trade Commission's policy of the United States that requires to be transparent about any and all affiliate relations the Company may have on the Service. You should assume that some of the links are "affiliate links", a link with a special tracking code. This means that if You click on an affiliate link and purchase the item, the Company may receive an affiliate commission. This is a legitimate way to monetize and pay for the operation of the Service and the Company gladly reveal its affiliate relationships to You. The price of the item is the same whether it is an affiliate link or not. Regardless, the Company only recommends products or services the Company believes will add value to users. Affiliate advertising programs that the Service uses are: Amazon Services LLC Associates Program As an Amazon Associate, I earn from qualifying purchases. The Company is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com or endless.com, MYHABIT.com, SmallParts.com, or AmazonWireless.com. Pages on this Service may include affiliate links to Amazon and its affiliate sites on which the owner of this Service, Ask Doctor Heather LLC 75 Oxford St Apt B3 Hartford, CT 06105, will make a referral commission.
Hi Iโm Dr. Heather and welcome to the Fix Your Naturally Podcast. I am the founder & owner of Ask Doctor Heather which is a digital platform designed around helping you, the athlete & non-athlete achieve your optimal performance by teaching you how to fix your pain naturally. For years I operated a private practice in Connecticut but when the Pandemic hit I saw a need for people like you, who had various questions about their pain symptoms, to finally get the answers they needed. Thatโs when I created the Ask Doctor Heather brand. What I found was an overwhelmingly positive response to my online courses, video content and virtual coaching services. It has now become my mission to help serve over 1,000 people worldwide who finally want to learn how to fix their pain naturally and return to activity without hesitation or worry.
Now letโs get started
โญโญ Leaving a Question or Comment? โญโญ Hit the ๐ด SUBSCRIBE ๐ด button above first (if you havenโt already), and make sure you mention youโve subscribed because I like to respond to my subscribers if I can!
Connect with Dr. Heather on Social Media:
๐ YouTube
๐ Facebook
๐ Join Our Private Facebook Group
๐ LinkedIn
๐ Instagram
Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.
To visit the Ask Doctor Heather website, click the link below:
๐ Ask Doctor Heather LLC
DISCLAIMER: The information contained on the Service is for general information purposes only. The Company assumes no responsibility for errors or omissions in the contents of the Service. In no event shall the Company be liable for any special, direct, indirect, consequential, or incidental damages or any damages whatsoever, whether in an action of contract, negligence or other tort, arising out of or in connection with the use of the Service or the contents of the Service. The Company reserves the right to make additions, deletions, or modifications to the contents on the Service at any time without prior notice. The Company does not warrant that the Service is free of viruses or other harmful components. FTC Affiliate Disclaimer The disclosure that follows is intended to fully comply with the Federal Trade Commission's policy of the United States that requires to be transparent about any and all affiliate relations the Company may have on the Service. You should assume that some of the links are "affiliate links", a link with a special tracking code. This means that if You click on an affiliate link and purchase the item, the Company may receive an affiliate commission. This is a legitimate way to monetize and pay for the operation of the Service and the Company gladly reveal its affiliate relationships to You. The price of the item is the same whether it is an affiliate link or not. Regardless, the Company only recommends products or services the Company believes will add value to users. Affiliate advertising programs that the Service uses are: Amazon Services LLC Associates Program As an Amazon Associate, I earn from qualifying purchases. The Company is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com or endless.com, MYHABIT.com, SmallParts.com, or AmazonWireless.com. Pages on this Service may include affiliate links to Amazon and its affiliate sites on which the owner of this Service, Ask Doctor Heather LLC 75 Oxford St Apt B3 Hartford, CT 06105, will make a referral commission.