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

An interesting question popped up on – How much more Vitamin D should I take?

So one vitamin in chronic pain that has been greatly looked at more and more in recent years has been Vitamin D and both Dr’s Andrew and Craig here at the office somewhat keep up on the research around Vitamin D for several reasons, but most of all relating well with some of our patients and athletes.

On, the question appeared, “How much more Vitamin D should I take?” and myself, Dr. Craig Evans, could not help myself from throwing my hat in the ring for an answer.  One of the first things that popped up as peculiar to me is that the patient states they are taking Vitamin D2, this is not a good sign to start things off.  Vitamin D2 is not the optimized form for human consumption, Vitamin D3 is far more “similar” to what your body produces when you stand in the sun and this is important.

So we know a few things here at this point. To find out if your are low in Vitamin D, you want to have your blood tested by your doctor. We know that you get Vitamin D by either exposing your bare skin to sunlight or you need to take some form of supplementation to get Vitamin D. Most nutrition minded people agree that it is VERY difficult to get the amount of Vitmain D your body needs simply from food alone, so it’s best to get some from the sun and some from your diet or supplementation.

Vitamin D is very important in bone production and often times packaged with Calcium. If you are not calcium deficient, you need to speak with your doctor about what type of supplement you need to be taking because simply taking calcium and Vitamin D together for bone health are not always the best idea, you may need one and not the other.

Ok, getting back on track here, when you get your Vitamin D from the sun, it basically depends on where in the world you live (the closer you are to the equator, the closer to the sun you are, so the stronger your exposure should be in theory). In most cases, a good rule is that you need at least 30 – 60 minutes of sun a day to get a healthy dose of Vitamin D produced and you can do this in invtervals of as little as 10-15 minutes.

Now, if you know you are lacking on your sunlight exposure, you will want to support with at least some Vitamin D3, you want to take a supplement or a vitamin with the form D3 because it is more easily converted and absorbed.  In a nutshell, avoid Vitamin D2 and take Vitamin D3 unless a specialist looks at your blood work and tells you differently.

How much Vitamin D should I take?

That is a terribly tough question to answer. In the case of someone who frequently runs outside, works outside versus someone who never lets the sun touch their skin will most likely need different levels of supplementation. You also have to think about where someone lives when you try to answer this question because simply put, most people in Florida or Southern California usually get more sun than the inhabitants of Minnesota and Wisconsin. To further complicate things, different medical organizations will recommend slightly different amounts of Vitamin D to take. I really like the levels discussed on the link at The Vitamin D Council Organization and find them generally good for most.

How do I get the vitamin D my body needs?

*** NOTE *** Most people can take vitamin D supplements with no problems or adverse side effects. However, if you have certain health problems or take certain medicines, you may need to take extra care. *** NOTE ***

To be sure, you need to speak with a medical professional about testing and recommended dosages before taking any form of Vitamin D!

A great website to learn some awesome facts about Vitamin D is at:

*** PLEASE NOTE:  You need to speak with a medical professional before starting or stopping any forms of vitamin or mineral supplementation and this post is simply a learning and discussion tool.

Now with all that said, get outside and get your Vitamin D!


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Good Day Philadelphia – Playing childhood games linked to weight loss – What is up with Pokemon GO?

Good Day Philadelphia | WTXF – Fox29 Philly –

I truly loved this piece this morning that I caught on Good Day Philadelphia which greatly shed light on the fact that our young kids don’t remember, or were never taught, simple childhood and playground games which have been recently highlighted by a few studies as being more effective than running!  Games like skipping, hopscotch, four square, jumping rope, and so many others.

A few things that are fun and closely related to staying active and fit are as simple as having fun while you are doing it.  We are currently seeing the huge rise in kids playing Pokemon GO, chasing Pokemon characters all over town and being rewarded for walking, running, and riding their bikes to get them.  While there are some SERIOUS safety issues with having your face down in your phone when walking around neighborhoods and streets, there has been a positive effect happening in the areas of our home base office, Laurel Springs, NJ.  Right down the street from our headquarters there is a baseball field that is often times completely empty when there is not a baseball game being played.  Over the past 8 – 10 days, the turn out at that field and around the areas of the Gloucester Township Police Department headquarters has been strong and steady with young teens playing the popular game and meeting new people also playing.

So, if you are driving around the area near our home base office (corner of Chews Landing Road and Jefferson Drive) right between the Somerdale Fire Department and the Gloucester Township Police and Court buildings, be sure to watch out for young teens walking around with their heads down in Pokemon Go!  I know it’s not ideal, but they are out walking, talking, and no one has told them yet, EXERCISING!  


Oh, and just in case you need us because looking down at your Pokemon GO app has caused you some neck or upper back pain, we have you covered for that as well!  Just call us first when those shoulders, neck and back seem to feel tighter and tighter!  Be sure to have a great day!

Oh and one last parting note!  If you are looking for a good place to hunt Pokemon’s, one of our younger office helpers tells us that the areas in around our office on Chews Landing Road is a bit of a hot spot due to all the user activity converging on the area.  We will be sure to sweep the office soon, but as of right now, no one other than Julia has jumped into downloading the app.  Truth be told, I’m not even completely sure what a Pokemon is!

Author:  Craig Evans, DC, ART

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Are you reading this blog and needing another reason to GET OUTSIDE? We have your answer inside!

As chiropractors, our primary concern is your health and well-being.  Our practice in general is a very musculo-skeletal based practice that primarily utilizes a few different tools to help relieve pain and tightness from areas of dysfunction and we have grown over time to pretty good at it.  Outside of this however, we often utilize this blog as a way of helping to keep our patients, friends, and family healthy and on the up and up!

We have known for quite a long time that long term exposure to artificial light (lights inside a building not generated by the sun) will often times disrupt our internal clock and some hormonal systems.  So when the following article, “Constant exposure to artificial lights could be affecting our health” popped up on my Medical New Today online feed, I couldn’t help but to click on it.

The article over at Medical News Today wonderfully highlights that a study published in Cell Press Journal, Current Biology, that when mice are only exposed to artificial lighting for over five months, they start to exhibit many side effects as well as a DECLINE in the quality of their health. The article explains that exposure to natural sun light as well as a somewhat regular sleeping schedule both keep your internal clock (circadian clock) synced up with night and day cycles.

One of the researchers in the study stated that:

“Our study shows that the environmental light-dark cycle is important for health. We showed that the absence of environmental rhythms leads to severe disruption of a wide variety of health parameters.”

Johanna Meijer, Leiden University Medical Center in the Netherlands

Head on over to the Medical News Today website for more info and you can find ths article at

As for our advice in your daily life, get OUTSIDE and enjoy the sun and the moon (on occasion at least) because they are more important than you think in regulating a healthy lifestyle!  Please start walking, check out a couch to 5k program, sign up for the gym, and if you must, give Pokemon GO a chance (just please be careful!).  Please also to remember to make the very best out of your today and always look forward tomorrow as best you can!


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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.


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


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!

dr-mark-kemenosh-stand-up-paddle-board-with-dog-ocnj dr-mark-kemenosh-stand-up-paddle-board-with-jack-russel-terrier

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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.


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


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


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.


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




The Sneaker Shop of Ocean City New Jersey




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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.

dr-craig-evans-hoka-clifton-3-chiro-south-jersey-runner haddonfield-running-co-dr-craig-evans-south-jersey-chiro dr-craig-evans-hoka-clifton-3-pic-3 dr-craig-evans-hoka-clifton-3-pic-4 dr-craig-evans-hoka-clifton-3-pic-2 dr-craig-evans-hoka-clifton-3-pic-5 dr-craig-evans-hoka-clifton-3-pic-1

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





The Sneaker Shop of Ocean City New Jersey




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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_Sport

— 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:


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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!

dr-craig-evans-hokaoneone-bondi-heel-spurs-6 dr-craig-evans-hokaoneone-bondi-heel-spurs-5 dr-craig-evans-hokaoneone-bondi-heel-spurs-4 dr-craig-evans-hokaoneone-bondi-heel-spurs-3 dr-craig-evans-hokaoneone-bondi-heel-spurs-2 dr-craig-evans-hokaoneone-bondi-heel-spurs-1 haddonfield-running-co-dr-craig-evans-south-jersey-chiro

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




The Sneaker Shop of Ocean City New Jersey




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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: 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:

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


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