Your Choice For Active Release, Sports Injury, and Chiropractic Care

Schedule an Appointment, Call : 856-228-3100

Locations : Laurel Springs, Haddonfield, Mt Laurel, Somers Point, and Washington Township, NJ

All posts by Craig Evans

Plantar Fasciitis – Heel Spurs – HokaOneOne Bondi’s and so much more.

If you hang around the office a bit, you will note that we work on a lot of feet and ankles.  While most people think of us purely as “back docs”, Active Release Technique providers work on the extremities (arms and legs) just as much as we work on the back if the condition/case warrants it!  While some chiropractors are not that comfortable diagnosing and working away from the spine, Active Release Techniques and Instrument Assisted Soft Tissue Mobilization combined with home based Corrective Exercises gives us some great tools to go after problems like plantar fasciitis, heel spurs, sprained ankles, sore shoulders, rotator cuff dysfunction, strained biceps, overworked forearms and much more!

This past weekend, I knew that my father was coming into town and I wanted to get him fitted for a pair of Hoka shoes to help him get around a bit easier and to hopefully allow for him to walk more for his health!  In my fathers case, the reason he doesn’t walk as much as he once did it is due to heel spurs on both feet, visible on xray.  At the same time, I have another family member who also suffers badly from plantar fasciitis, heel spurs and some weight issues on top of that.  The biggest problem in her case is that she does not live within 50 miles of an Active Release Technique provider that I can find in South Carolina, so that limits her ability to have that work done.

So, as my next best fall back, I picked up a set of Hoka Bondi 4’s for her to wear and had them shipped down to her.  While I DO NOT ADVOCATE shooting from the hip like this, being that she does not have somewhat easy access to an Active Release provider, it was one of my few options left.  If you are wondering how I knew the diagnosis was at least somewhat accurate, after seeing her family doctor, he referred her to a podiatrist who made her custom orthotics, and told her she had to loose some weight to help with the plantar fasciitis and heel spur issues.  This is where the real problem starts to spin out of control in her case and why I think the Hoka’s will help her.  While she has only had them a week, she has been able to walk a good bit more with greatly decreased heel pain thanks to her new Hoka’s as well as her orthotics made by her podiatrist.  Up until this point she was barely able to stay on the elliptical for anything more than 30 minutes.  While she did her best to do the elliptical at the gym, it didn’t always work to her advantage and often left her with very sore feet.  So far, she has been able to walk outside more than she has in years with the addition of the Hoka Bondi to her routine and hopefully she sticks to a regimen of walking several days each week.  Here are few pictures of the shoes that I picked up at the Moorestown Running Co and sent down south!

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I choose the Bondi’s for her because she wore a mild support style shoe to have her orthotics fitted and was currently wearing that style of shoe.  While I am not the biggest fan of “aggressive support shoes”, I did not want to “rock the boat” in this case and the Bondi models have bit more rubber on the bottom in comparison to the Clifton models by Hoka.  I hope to report good results from this in a few months and will update once she has fully broke in the shoe and stuck to the plan of walking at least five days a week.

Are you or someone you know suffering from heel spurs and plantar fasciitis?  If you would like to have us try and help the situation along, please give our office a call!  856-228-3100  We find that a lot of people don’t come to us until a friend recommends them because they think they have already done all that they can do by seeing a podiatrist, having cortisone shots or even having orthotics built!  We support all those previous treatments by using Active Release and Soft Tissue Manipulation and can usually help decrease pain and gain range of motion in the lower extremities!

If you are looking to give a new pair of shoes a spin, the only two places we shop in South Jersey are:

Running Co of Haddonfield, Moorestown, Mullica Hill, and Medford

Website:  http://www.runningco.com/

Facebook:  https://www.facebook.com/Running-Co-of-Haddonfield-Moorestown-Mullica-Hill-113718775305658/

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The Sneaker Shop of Ocean City New Jersey

Website:  https://thesneakershop.com/

Facebook:  https://www.facebook.com/thesneakershop.ocnj/

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Ragnar – Pennsylvania – Do you even Ragnar? Stauffer Park Lancaster to Mount Pocono

Have you ever heard of a Ragnar race?  Ragnar races are team events that you and your friends run between two fairly distant locations!  While the race is often a race, it’s more of a fun time for friends to bond as your team completes around two hundred miles of running.  You get to explore and enjoy yourself as you wind down the road in a few vans.

Looking for more info on a Ragnar? Check out the following article:

Active.com: Ragnar Relay: The Good, Bad and Ugly

Now back to the Ragnar Pennnsylvania!

Race Location: Stauffer Park Lancaster to Mount Pocono

Dates: June 2-3, 2017

Reebok Ragnar Pennsylvania begins in the history-rich city of Lancaster, with its preserved architecture and old city charm. Teams will navigate rural roads and gentle rolling hills during this 200-ish mile overnight relay. As you chase the sun, you may start to wonder if you have traveled back in time as you pass horse-drawn buggies and hard working Amish folk tending their fields and creating homemade treasures. Runners will breathe in the clean, crisp country air as they run along a sea of corn and wheat fields in Pennsylvania’s Dutch country and farm communities. As the sun sinks below the horizon, stars will inspire a sense of wonder and help each runner find their inner wild. Runners will push north to the finish line in the Poconos Mountain resort area where the route weaves back and forth over the Schuylkill River and through the quaint town of Jim Thorpe. Don’t miss the chance to round up a team of 12 (or 6), and run across Eastern Pennsylvania’s most beautiful countryside.

Need to know more info about the Ragnar Pennsylvania?  Check out the direct link at:

https://www.runragnar.com/event-detail/relay/pa?utm_source=facebook&utm_medium=social&utm_campaign=pa#.V6ElDAq7Vz4.facebook

And if you have made it this far, you should probably not be afraid to read the 10 unspoken rules of Ragnar…

https://www.runragnar.com/ragnar-road-blog/2014/09/10-unspoken-rules-ragnar/

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MyFitnessPal Blog – Is Just Walking Enough to Lose Weight and Get in Shape?

Are you using the MyFitnessPal app, if you aren’t, you should CHECK IT OUT!  It tracks what you eat, your exercise routines and so much more!  The app has come a long way as well now that it is sponsored by Under Armour.  But enough of all that, lets discuss the very interesting article which appeared on the MyFitnessPal blog back in the middle of summer.

Title:  Is Just Walking Enough to Lose Weight and Get in Shape?

Link: http://blog.myfitnesspal.com/just-walking-enough-lose-weight-get-shape/

Author:  Jessica Smith

The article below highlights some of the ideas that even if you hit the gym a few times a week, mixing in vigorous walks can greatly help your overall health.  It also talks about the very best reason to walk, it’s free and relatively easy on the joints!

Give this article a once over and let us know if you feel like you are having a problem we can help with!

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Happy Halloween! Runners will survive the Zombie Apocalypse! #BrooksRunning

Happy Halloween!  Just remember (or thank Brooks Running for the reminder) that RUNNERS WILL SURVIVE THE ZOMBIE APOCALYPSE!  #BrooksRunning #Halloween2016

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Now lets discuss some safety tips for Halloween 2016!

HALLOWEEN SAFETY TIPS

  • Walk Safely
  • Cross the street at corners, using traffic signals and crosswalks.
  • Look left, right and left again when crossing and keep looking as you cross.
  • Put electronic devices down and keep heads up and walk, don’t run, across the street.
  • Teach children to make eye contact with drivers before crossing in front of them.
  • Always walk on sidewalks or paths. If there are no sidewalks, walk facing traffic as far to the left as possible.
  • Children should walk on direct routes with the fewest street crossings.
  • Watch for cars that are turning or backing up. Teach children to never dart out into the street or cross between parked cars.
  • Trick or Treat With an Adult

Children under the ages of 12-14 should not be alone at night without adult supervision. If kids are mature enough to be out without supervision, they should stick to familiar areas that are well lit and trick-or-treat in groups.

  • Keep Costumes Both Creative and Safe
  • Decorate costumes and bags with reflective tape or stickers and, if possible, choose light colors.
  • Choose face paint and makeup whenever possible instead of masks, which can obstruct a child’s vision.
  • Have kids carry glow sticks or flashlights to help them see and be seen by drivers.
  • When selecting a costume, make sure it is the right size to prevent trips and falls.

Drive Extra Safely on Halloween

  • Slow down and be especially alert in residential neighborhoods. Children are excited on Halloween and may move in unpredictable ways.
  • Take extra time to look for kids at intersections, on medians and on curbs.
  • Enter and exit driveways and alleys slowly and carefully.
  • Eliminate any distractions inside your car so you can concentrate on the road and your surroundings.
  • Drive slowly, anticipate heavy pedestrian traffic and turn your headlights on earlier in the day to spot children from greater distances.
  • Popular trick-or-treating hours are 5:30 p.m. to 9:30 p.m. so be especially alert for kids during those hours.

From all of us at Dr. Mark Kemenosh and Associates, be safe tonight while out trick or treating and try not to eat too much candy!  

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Our favorite daily vitamin pack – Anabolic Laboratories – Essential Nutrition Pack

We get a lot of questions here at the office that somewhat sound like “what do you take doc?” and for the most part, this is about it for the docs that work at our office outside of something being wrong, but for the most part, we keep good diets, some average to excellent exercise habits, and don’t need much other than the product below.

Each Essential Nutrition Pack contains 30 individual packets which contain a disintegration-tested multi vitamin (1 tablet), concentrated EPA/DHA omega-3 fish oil (2 softgels), vitamin D3 – cholecalciferol (2 softgels) & magnesium from organic chelate sources (2 capsules).  The Essential Nutrition Pack is a 1-month supply of supplements which provide a solid nutritional foundation for those of us living that busy lifestyle and our meals aren’t exactly super healthy!

Research continually supports the need to bolster most diets with nutritional supplements to promote health and prevent disease. The supplement combination contained in the Anabolic Labs Essential Nutrition Pack helps support the key biochemical mechanisms of an improved diet and nutritional status; inflammation reduction, antioxidant protection and cellular energy production. The best part about these packs are that they are easy to take, and individually packaged.  Anabolic Labs dietary supplements are also of the highest quality.  You can’t compare anything sold at a grocery store or big box retailer to the quality in these packs at a very affordable price.

The most important part of the Anabolic Labs Nutrition Pack is that they have 4 essential supplements, which most multi-vitamins DO NOT, or do not contain nearly enough of.

Multivitamin and Minerals – The modern diet is known to be deficient in numerous micronutrients. Supplementation with a multivitamin/mineral can help address many of these deficiencies. Low micronutrient intake may accelerate the aging process and promote the diseases of aging and other chronic diseases. Use of a multivitamin is thought by many authorities to be a wise preventive strategy in addition to a healthy diet. Iron should be taken only by those who have an iron deficiency.1

Vitamin D3 – We derive virtually no vitamin D from the diet, as we are supposed to convert vitamin D from the sun. Most Americans are chronically deficient in vitamin D. Sunscreen with an SPF of 8 reduces vitamin D production by 95%. Deficiency in this essential vitamin promotes a chronic inflammatory state and has been associated with many negative issues related to bone, cardiovascular, mental and immune system health. Vitamin D deficiency is also strongly related to the expression of pain.2

EPA/DHA from Fish Oil – Supplementing with omega-3 fatty acids (EPA/DHA) addresses the deficiency of omega-3’s in the modern diet and helps balance our ratio of omega-6 to omega-3 fatty acids. Adequate omega-3 intake helps to balance inflammatory activity and promote health. Adequate levels of omega-3 fatty acids help to promote joint and bone health, mental/emotional health, heart health, proper blood sugar regulation, nervous system health, and skin and eye health.3

Magnesium – Magnesium is chronically deficient in the modern diet, which promotes a chronic inflammatory state. Magnesium plays a role in over 300 bodily enzymatic reactions, which is why magnesium deficiencies are associated with very diverse clinical manifestations, even sudden death. Magnesium is critical for cardiovascular health, cellular energy production (ATP), neurological health, glucose metabolism, calcium transport, nerve signal conduction, and the maintenance of joint and bone health.4,5

If you have any questions or feel that possibly your levels of inflammation could be reduced and your diet improved, please schedule an appointment with Dr. Mark Kemenosh, Dr. Andrew Gross, Dr. Craig Evans, or Dr. Time Legath today.

 

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References:

 

  1. Ames BN. Low micronutrient intake may accelerate the degenerative diseases of aging through allocation of scarce micronutrients by triage. Proc Natl Acad Sci. 2006; 103(47):17589-94.
  1. Cannell JJ, Hollis BW. Use of vitamin D in clinical practice. Alt Med Rev. 2008;13(1): 6-20.
  2. Simopoulos AT. The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Exp Biol Med. 2008; 233:674-88.
  1. Ford ES, Mokdad AH. Dietary magnesium intake in a national sample of US adults. J Nutr. 2003; 133(9):2879-82.
  2. Bar-Dayan Y, Shoenfield Y. Magnesium fortification of water. A possible step forward in preventive medicine?Ann Med Interne (Paris). 1997; 148(6):440-4.
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Team Michael – JDRF – Juvenile Diabetes Research Foundation Walk

This past weekend, Kelly and her son Michael walked to benefit JDRF, the Juvenile Diabetes Research Foundation which held a walk for South Jersey at Camden County Community College.  This is a yearly walk for Kelly and her family and friends and Dr. Mark commonly covers the t-shirts you see in the pictures below.

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JDRF’s plan will create a future where:

– Your blood glucose levels can be controlled automatically

– You can sleep, eat, exercise, and live as if T1D is not in your life

– Type 1 Diabetes can be cured and is no longer present in your body

– Type 1 Diabetes can be prevented and never threaten anyone again

For more information on JDRF, please visit:  http://diabetesfoundation.jdrf.com/info/jdrf/?gclid=Cj0KEQjw4rbABRD_gfPA2-uQqroBEiQA58MNdA8OuMEEXJt5LfH0mYnf8mSQnWJ0Fu14NVrAWnCfC_YaAiHn8P8HAQ

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The Pros and (Mostly) Cons of Specialization in Sports at a young age!

This weekend I was reading up on some pros and cons of sports specializations and saw this fantastic article on MedScape.  MedScape is a fairly well balanced, well written, medically sound website (unlike some information on the web).  You usually need to log in to look at the content, but an account is free.  The information presented on the website is not always easy to understand, but many of the articles are written towards healthcare professionals.  This article was particularly well rounded and discusses the points that we often are associated with…  specialization in sports at a young age.

Direct Link: http://www.medscape.com/viewarticle/869878?src=medscapeapp-ipad&ref=email

Taken directly from the article:

Medscape: For young kids who are just entering sports, as well as their families, what are the key messages that they should hear from the pediatric care provider?

Dr Brenner: We definitely want to encourage them to have their kids participate in sports and physical activity, but it doesn’t necessarily have to be organized sports. We often forget about deliberate play. Deliberate play means that it is voluntary, informal interaction in sports. It is participation for the main purpose of enjoyment. It’s what we used to do when I was younger; we would go out and play, whether it was basketball or pickup football—just a bunch of kids without adult involvement. We made up our own rules and our own teams. We played for fun. We don’t see that as much anymore.

 We recommend that kids do more deliberate play, but also just that they participate in other physical activities, such as paddle-boarding, kayaking, yoga, or Pilates. We should emphasize that diversifying and playing multiple sports is actually beneficial, mentally and physically. Doing this uses different muscles and different bones, and it allows kids to explore. Furthermore, making sure that kids take some time off from one particular sport is very important both physically and mentally.

Last, we should try to find out the goals of the young athlete. That’s key. It must be the goals of the young athlete, not the goals of the parent or the coach. This should be about the young person.

Give the article a look when you have time!  If you have a student athlete struggling with an injury, give us a call!

 

 

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SJAC presents the Grace Race 5K and Pancake Breakfast – Benefits Grace Church Haddonfield

Listen Up Runners,

On Saturday Oct. 22, 2016 at 8:00am SJAC will conduct our final race of 2016, the Grace Race 5K and Pancake Breakfast!

This event supports Grace Church in Haddonfield and its many outreach ministries.  Grace Church graciously allows us to use their parish hall for our club meetings from September through May so this race is a way we thank them for that.

Join us for a flat & fast 5K course or the One Mile Walk through scenic Newton Lake Park and then for pancakes afterwards back in the Grace Church Parish hall!

Online race registration is $20 and closes Friday Oct. 21, 2016 at 5:00PM.  Race day registration is $25.

More information is on the Grace Race page of the SJAC web site and you can also share the Grace Race Event page on Facebook!

If you don’t want to run, you can always help out as a volunteer at the race!  The “Online race registration” link can also be used to sign up to volunteer.

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Cross Country Race right down the street from our office in Laurel Springs, Gloucester Township!

Dr. Mark was VERY excited this past Friday to attend the Cross Country race hosted at the course he helped to create a few years back with the help of the local coaches.  The course is located behind the dog park at the intersection of Taylor Ave. and Chews Landing Road.

He didn’t get us enough pictures, but he tried to at least get a few before “getting excited and forgetting his phone”.

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What my slowest marathon ever taught me about myself and why I still like running.

Most of our patients know that I hope to run the Bank of America Chicago Marathon until I can no longer safely complete the run, and I hope that a date like that is 20 – 30 years at this point. With the addition of my second daughter this summer, my training for the marathon went downhill rapidly. Simply put, would you rather take a nap on the couch with your 10 week old or gut out 18 miles dodging traffic. If you tell me the run, awesome, but if you want to know where my brain was at, let me show you the face I would rather cat nip with on my days off.

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This year I did more on the treadmill than I have ever before and while that was OK, my brain soon grew tired of endless ESPN and bad day time TV while running at the Planet Fitness in Blackwood, NJ and Mount Laurel, NJ. Probably not the best choice, but running outside and picking a route with a few hills seems to be far more productive for me as a runner! I’m sure this is all mental and without the ease of access to the treadmill and the air conditioning, I would have chosen to run outside, but simply put, this summer in South Jersey was HOT!

So, last weekend gets here and I run the Chicago Marathon on limited training and with a fair amount to much of socializing in the city that I lived in for four years, what did I learn.

1. If I keep my pace very under control, I can complete a 26.2 mile race, but while the finish line is very satisfying, this time around my finisher time was far from satisfying.

2. I had 25 or so “South Jersey / Philly” people yell at me, hug me, high five me during or after the race. It was truly uplifting to hear around Mile 15, “Hey I’m from Deptford, just saw your Run856” shirt. Later at the postrace party I got a completely random high five from a tall man who shouted “Nice shirt, I grew up in Cherry Hill!” Later that evening in an elevator at a hotel, two young men look at me and said “South Jersey Athletic Club, where are you from?” and I stated Mount Laurel, and they both busted out laughing, one was from Moorestown, NJ and the other was visiting from Cherry Hill, NJ and they both were wearing Kutztown University shirts. I must say that I did not grow up in the South Jersey area, but I have definitely noticed that people from New Jersey seem to seek each other out when in a town like Chicago and that is very uplifting.

3. I attended the National University of Health Sciences in Chicago for Chiropractic school and got to see not only my cousin while visiting (a fellow NUHS Grad) but several of my friends that I have not visited with since graduating a little over two years ago now.

4. I went into this race with the mental attitude of just do the best you can, sand bag the first 18 or so miles and then try to finish strong and that really worked well for me.

5. I didn’t hurt any parts of my body and finished, so for the most part that is an all-around win.

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