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Schedule an Appointment, Call : 856-228-3100

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

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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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2016 Cherokee Challenge Update – 2016 Cross Country is UNDERWAY!

If you follow a few of our friends and colleagues on Facebook and Instagram, you will notice that a lot of them talk about all the hard work you runners have put in so far and now is the time to fly! This is our favorite time of the year at the office. Fall sports are something that seem to really need our services and that makes for a lot of fun! Cross Country, Football, Field Hockey, and Soccer are all sports that we commonly help athletes to recover from, but this post is going to focus on our biggest niche, Cross Country!

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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.

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