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

Congratulations to one of our newest IRONMAN patients, Michael Wilson!

Hey everyone, just wanted to post a quick shout out to one of our newest IRONMAN patients, Michael Wilson.  Michael is a great guy, practically a Hoka running shoe ambassador to the south jersey running community, and nothing made us more happy to see this yesterday!  Michael started running and never looked back.  After running a few 50 milers (yes, longer than a marathon) he decided it was time to step up and crush an IronMan.

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Michael is the third guy back in this picture with both arms straight up.  He’s an inspiration to several local running groups, like, but not limited to the following:

Facebook:  Positive Runners of Philadelphia and SNJ

Facebook:  Run856

Facebook:  PINELAND STRIDERS RUNNING CLUB

Enjoy your victory Michael and enjoy a few days to let yourself heal up, for once, we all know you really earned it this time!  Great job, good work.

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Kai Lenny talks about stand up paddle boarding downwind hydro foiling

Ok, so anyone familiar with our office knows that Dr. Mark Kemenosh loves being out and about on the waves, on a bay, or combining just about anything that involves being on the water.  If you wake up early in the OCNJ / Somers Point areas you will most likely find him out stand up paddle boarding.  A few months ago, Dr. Craig had the opportunity to show him a video about “hydro foiling” and he’s been intrigued ever since.  We are somewhat leaning on him in and around the office to pick up a foil, but there have been no confirmed purchases so far that he has alerted us to.

Wondering what I am talking about?  Are you intrigued to know more?  Check out the video featuring Kai Lenny on a stand up paddle board with a very unique modification called a hydro foil.  Just take the next minute and a half to have your mind blown just like we have been!

How cool is that?  Need some more hype?  Check out this video from Go Foil with Starboard.

Balls in your court Dr. Kemenosh, but I have a feeling you might have one on preorder.  #JustSayin…  You and Jack would look pretty cool on one!

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Hoka this and Hoka that, lots of Hoka stuff on the inside of this post.

So last year we were hot and heavy on the HokaOneOne running shoe revolution taking place around our offices here in South Jersey.  It all started a few years ago when Dave Welsh, the owner of the Haddonfied Running Co, made Dr. Mark start wearing a pair and told him these might be the shoes that permit him to at least run occasionally on surfaces harder than the OCNJ Boardwalk.  While Dr. Mark tried to drag his feet as best he could, he quickly found himself running a bit more and more in the Hoka Bondi’s and now has a few different pairs and models from Hoka.  Dr. Mark gravitated towards running in Hoka running shoes because they left him feeling not quite as sore and tender as had become accustomed to after longer runs.

Late 2014 hit and Dr. Craig’s wife had been struggling with sesamoiditis right in the area of the ball of her foot after running a few marathons in Chicago.  Dr. Mark somewhat circumnavigated my feelings on the Hoka’s and gave my wife a pair as a gift to see how she made out and over time her pain and discomfort levels on long runs decreased in the areas around the ball of her foot.

Throughout 2015, several of our patients with some older, mileage related, over use like injuries started to make the switch to Hoka and it is fairly safe to estimate that around 80% of our patients that at least use them on long runs have been doing better overall with tolerating running.  Not everyone loves them and you must try them on before you buy them!  Occasionally we notice that some people just can’t get over how marshmallowy padded these shoes are and don’t feel right no matter what they do or try.  So again I state, you must try these shoes on before you purchase!  In my case, I have run almost exclusively now in the Adidas Boost ESM for several years and simply put, that shoe is not for everyone either!

Leading us up to the present day and time of 2016, where I, Dr. Craig finally broke down and got my first pair of Hoka running shoes (which I will show off in another blog post), and while I have not broken mine in yet cruising around the office, a few of my family members have also picked them up for use as walking shoes.  After my wife had some success with the shoes for use on long runs, my mom was fitted for a pair of the Hoka Bondi’s last summer.  The reason I wanted to see my mom get a pair was because she was an avid walker who greatly had to lower her distances due to heal pain.  She was referred to a podiatrist who ordered x-rays and showed her that she had developed bilateral heel spurs and the one side had become fairly sizable.  The next step was foot orthotics and while those helped, she still felt moderate pain with almost every step.  Enter the Hoka Bondi’s for that over the top cushioning and slightly rockered heel to toe motion, and she is back to walking 3 – 5 miles a day, 5 to 6 days a week dependent on her schedule.

So now in 2016, we had both my older sister and father fitted for Hoka’s this past weekend at the Running Co’s of Haddonfield and Moorestown.  I can’t thank Dave, Shawn, and the rest of their staff at the Running Co’s enough for all the help and time to get these shoes right!  Neither of them have been able to get past the break in stage, but I will report back soon with how they are holding up.  They will use them mostly for walking and not running.  Most of the family feels strongly that my “marathoning exploits” are “bad for my knees, bad for your back, and your going to get arthritis in your joints” but we will tackle those issues another day.

So without further wait, here are some shots of the comparison try on session we had at the Running Co with Shawn from the Running Co, myself and my father.

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The poor guy walked in with Croc’s and walked out in Hoka’s!

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The line up of Men’s HokaOneOne running shoes at the Running Co of South Jersey.

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Testing out various Hoka running shoes for static fit. You can see the Hoka Clifton 3, Hoka Bondi 4, and Hoka Infinite in this photo.

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The winner! The HokaOneOne Infinite is shoe Dr. Craig’s father choose after about a 20 minute fitment and walking around the store session.

Are you looking to try on a pair for Hoka shoes for walking or running?  We can’t stress enough that you must give them a little test drive in the store, but more often than not, they help!  We only buy shoes from two shops in South Jersey!  Service, quality and good people are what these shops are all about!

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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Dr Craig broke down and picked up a pair of Clifton 3’s from HokaOneOne

I am not the biggest HokaOneOne fan for myself, but after two years of urging from Dr. Mark as well as the owner of the Haddonfield Running Company, I broke down and picked up a pair this past weekend.  Dave Welsh of the Haddonfield Running Co knows I like dark colored running shoes and nicknamed my last pair of Adidas Boosts my “Vaders” because they were black on black with just a slight amount of dark charcoal gray.  So when a pair of black on black Hoka Clifton 3’s came in, he let me know immediately.

Being honest, I have not attempted to run in these yet and have been steadily picking up the mileage as I train and look forward to my yearly marathon in Chicago this coming October!  I have cruised around the office in them and worn them a few times walking around the neighborhood in an attempt to break them in a bit.  I’m very gun shy about switching shoes because the last time I was asked to run in the Asics Meta’s which came out last year at Thanksgiving as well as the Asics Gel Cumulus 17’s this past winter, and nothing what so ever against the shoes, but after a few runs in each I knew why I stick to my steadfast rule of not switching shoes very much once I find something that works for me.

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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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The Effect of Strength Training on Performance Indicators in Distance Runners

Check out this tweet and study when you have a moment!

The Effect of Strength Training on Performance Indicators in Distance Runners @Inst_of_Sporthttps://t.co/gjxPbAtXRXpic.twitter.com/Kb3rVFzuuT

— Kris Beattie (@krisbeattie86) May 3, 2016

Article Title:  The Effect of Strength Training on Performance Indicators in Distance Runners

Published by:  Journal of Strength & Conditioning Research

This study demonstrates that forty weeks of strength training can significantly improve maximal- and reactive-strength qualities, RE and VO2max, without concomitant hypertrophy, in competitive distance runners.

Please note all information and findings belong to the authors, Beattie, Kris; Carson, Brian P.; Lyons, Mark; Rossiter, Antonia; Kenny, Ian C.

Study Link Direct:  https://www.ncbi.nlm.nih.gov/pubmed/27135468

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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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