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 in Category: Dr Mark Kemenosh and Associates

Lower Back Injury and what you can do!

Every year thousands of people suffer some type of lower back injury. This often requires a visit to their chiropractor as a result of gardening or doing some other type of yard work. This happens a lot in the spring when people are anxious to get outside and tend to their yards after months of being penned indoors by the winter season.

It is relatively easy to injure your back, especially if you are moving heavy objects around the yard. While good chiropractic care is always one of the first things you should do after receiving such an injury, you also want to consider the fact that chiropractic care, which occurs on a fairly regular basis, may help to curb some of these injuries in the first place as does following some common safety precautions when you are working in your yard. Our team can help you improve your readiness for the spring season using Active Release Technique, Chiropractic Manipulation, home exercise strategies, and improving your stretching at home as well!

There are a number of tips that can help you when it comes to preventing back injuries while you are working in your yard. Perhaps one of the most important things to remember is that in most cases, the more fit you are the less likely you are to suffer an injury of this type. Fitness is a good idea in any case and this is especially true when you are performing any type of rigorous physical activity. Good muscle tone and flexibility will go a long way toward helping you stay healthy and free from back injuries that can be very painful.

In addition, you always want to lift properly. Always lift with your knees and keep your feet in front of you approximately a shoulder length apart or even slightly wider. Whatever you do, always avoid lifting with your back. This is one of the primary reasons that people receive back injuries in the first place. Another thing you can do to reduce your chances of injuring your back is to use tools that work well for you. If you are an individual with a smaller build, you need to use smaller tools and try not to move things that are too heavy without help.

Of course, if you do feel tightness in your back, or you have had an especially hard day, you can typically relieve much of the tension by icing the muscles appropriately. If you prefer, you may want to alternate ice and heat in order to reduce inflammation and then relax the muscles. Ensure that you do not apply ice directly to the skin and that you use caution when applying heat as well.

It is always a good idea to visit your chiropractor on a regular basis even if you are not currently experiencing any problems. Professional golfers in particular have recently shown that they stay in top shape with semi regular visits to the chiropractor. This can prevent you from suffering a back injury or some other type of injury while you are working in your yard.

In the event that you do suffer an injury our team would be more than happy to help and can be an integral part of the recovery process. Working in your yard and getting ready for spring is something that most people enjoy, but it is also something that you should do carefully in order to ensure that you do not injure yourself. Be safe and contact us with any questions you may have.

If you have questions, please use our CONTACT US page at the following link!

https://drmarkkemenoshandassociates.com/contact/

Read More

Haddonfield Adrenaline 5K Race and Post Active Release Party 2019

The Haddonfield Adrenaline 5K Race went off with a bang this year, just like it has every year in the past and will continue to do so in the future! Dr’s Trisha Sileo and Craig Evans both ran the race and held their own in different respective ways. Dr. Trisha held a solid race long pace of about 30 seconds faster than she normally trains at during cardio races and Dr. Craig nearly pushed his daughters in the double stroller to a sub 30 minute total race which may likely be one of his best to date in the double stroller.

Across the board times were very fast for the event and several men and women finished in sub 20 minutes which is a very good sign for the quality of field that a race like the Adrenaline Run brings out each year. The race quality is thankful for the concerted efforts of the Haddonfield Running Co and the best shoe sponsor around, Brooks Running! Dave and TJ always make the day great and outside support from running clubs like the SJAC (South Jersey Athletic Club), Pine Land Striders, Run856, Run215, Break Neck Running Club and the Bryn Mawr Running Clubs are always great to see. Various high school and college aged runners from various organizations are almost always present as well including Haddonfield High School, Haddon Township High School, Haddon Heights School, Cherry Hill East, Cherry Hill West, Cherokee, Lenape, Shawnee, Bishop Eustace and Camden Catholic were all represented to at least some extent!

For us, some of the most fun comes after the race when we set up a few chiropractic tables in the basement of the Haddonfield Running Company and get to work using Active Release, IASTM, and our Chiropractic skills on most any runner who is or has been a patient. Talking running and working with runners to solve “runner probs” is more or less when of the best parts about this job! Thank you ten times over to the Haddonfield Running Co for hosting such an AWESOME race and letting us be a part of it now for 7 or 8 years straight!

Here are some pictures of the post race Active Release being done in the basement of the Running Co, it’s sweaty, a lot of bad jokes are told and a lot of running injuries are discussed! Click on the thumbnails below for some priceless expressions.

Need help with a running injury, back pain, or some other sports injury in South Jersey? Use the contact us page to get in touch or call our office today, 856.228.3100
https://drmarkkemenoshandassociates.com/contact/

Read More

ELDOA Intro Class – Wednesday Nights – Mount Laurel, NJ

Hello everyone! As most of you all know, Dr. Kemenosh and his daughter have been taking more seminars in the areas of ELDOA, a restorative deep myofasical stretching technique with many health benefits. Often times, ELDOA is best practiced as group fitness and we are currently holding Wednesday Evening classes at our Mount Laurel location at the corner of NJ Route 38 and Larchmont Blvd! Here is link below to our Facebook page which has a group event that you can RSVP to if you plan to attend.  The cost for the class is $30.

https://www.facebook.com/events/1817636101865446/

Location: Framework Pilates Mount Laurel

Time: 6 – 7 PM

Date: Wednesday Evenings

Instructors: Mark Kemenosh and Jill Kemenosh

Check out our Facebook events post for more info and check out the thumbnail images below for more information on this fantastic course!

Facebook Event Link:  https://www.facebook.com/events/1817636101865446/

ELDOA METHOD Classes

The ELDOA exercises and Myofascial Stretches are specific techniques created by world renowned osteopath, Guy VOYER DO. ELDOA METHOD Classes are semi private group classes organized by certified ELDOA/MFS Instructor, Stephanie McCusker, who uses a combination of these techniques as well as other Somatraining techniques to deliver the most beneficial sessions possible. The ELDOA METHOD classes were founded in Los Angeles, CA and are now being offered here in Auckland, NZ. These Classes are not based on a formula. Every class is designed to respect the proper progressions and order of the techniques as taught by Dr. Voyer to ensure quality. These classes will vary depending on the needs of those participating. There will be an intentional goal set for each designated class and will be ever changing to continually challenge each individual while encouraging their overall improvements.

BENEFITS OF ELDOA METHOD Classes

ELDOAs and Myofascial Stretches are very specific and complex techniques that require strong attention to form and correct progressions. Everyone will benefit from the effects of ELDOAs and MFS but each person is different and without proper instruction and help from a Certified ELDOA/MFS Instructor, these techniques will not be as effective. By attending the classes, you not only receive instruction from a certified instructor but the full hour dedicated to stretching enhances the many benefits including:

  • Normalize Disc Bulges
  • Reduced Degrees of Scoliosis
  • Increased Flexibility
  • Improved Muscle Performance and Tone
  • Normalization of Visceral Function
  • Reduced Stress
  • Injury Recovery and Prevention
  • Reduced Joint Inflammation and Arthrosis
  • Delayed Disc Degeneration
  • Increased Disc Hydration
  • Increased Blood Flow
  • Improved Posture
  • Relief of Chronic and Acute Back Pain
  • Relief of Neck and Shoulder Tension
  • Improved Awareness and Overall Wellbeing
  • Improved Recovery Time for Sports and Training
  • Reduced Forward Head Posture

**DISCLAIMER**

The ELDOA METHOD classes and website are not meant to diagnose or offer medical advice.  Do not rely on the information provided as an alternative to medical advise from your doctor or other registered health care providers. If you have specific questions about any medical matter, please consult your physician or professional health care provider. All those with a chronic/acute injury or medical condition who wish to attend the ELDOA METHOD Classes must first receive clearance from their doctor or registered health professional prior to participation.

Read More

Ice or Heat for Injuries – Is the medical standard changing

A very interesting article appeared over at Spartan.com posing the question “Is RICE all wrong?”, and jumps to the question of Ice or Heat for injuries and it caught the eye of Dr. Andrew Gross and Dr. Josh Sand at out office because when we were in Chiropractic around five years ago, the automatic correct test answer in a lot of cases for injuries was ICE, there were rumblings that possibly RICE was going to be changed to something different.

For the most part RICE isn’t totally wrong, we just don’t feel it is as correct as it once was for all major injuries. Simply put icing most injuries is not a bad idea and safe. The idea of RICE comes from Dr. Gabe Mirkin MD who published a book about sportsmedicine (The Sportsmedicine Book) and ever since then the standard has been RICE which stands for Rest, Ice, Compression and Elevation. For around forty years now, Dr. Mirkin has been thought of as the authority on immediately icing an injury (along with compression and elevation.

We thought for a long time that icing the injury stopped, or at least limited the flow of inflammation to the injured region but we now understand that it only delays the processes. The newest ideas that numbing the injury only dulls the pain and sometimes does not permit you to feel the warning signs of pain being caused by injured tissue. The article linked below showed that 22 seperate studies found that “ice is commonly used after acute muscle strains, but there are no clinical studies of its effectiveness.” A report in the Journal of Strength and Conditioning Research was even more alarming. Not only does icing fail to help injuries heal, the authors found, it may well delay recovery from injury. In 2017 The Journal of Athletic Medicine Research recently showed that icing actually kills muscle cells when they are iced for too long of a period post injury most likely from the direct effects of the inflammatory response of the injury being “held” directly on the injured tissue and not being pumped around due to the ice holding it there.

Taken directly from the article on Spartan.com —

“You might think that Dr. Mirkin would bristle at this blow to his erstwhile recommendations. Not so—he now openly rejects at least half of the RICE advice that helped make him famous. “I do not believe in cooling anymore,” he explained via email. Nor does he believe in the “R” component of his famous prescription either.
In a foreword to the second edition of Iced!, Dr. Mirkin says most athletes are far more concerned with long-term healing than transient pain relief. “And research,” he writes, “now shows that both ice and prolonged rest actually delay recovery.”

Check out the article for yourself at https://life.spartan.com/post/is-r-i-c-e-all-wrong

 

 

Read More

Adrenaline Run Post Race Party Recovery Room – Haddonfield Adrenaline 5k

The Haddonfield Adrenaline 5k almost  always signals that we are at least getting somewhat close to spring in South Jersey.Just like last year we had the honor of setting up in the basement of the Haddonfield Running Co after the Haddonfield Adrenaline Run 5k. Per the norm we had the Physical Therapy team from The Training Room of Cherry Hill and The Training Room of Haddonfield along with us and they even brought there newest form of therapy, a cold laser. Runners, runner injuries, runner issues, and triathletes make up a very big part of our patient population and while some doctors offices don’t enjoy runners, we look forward to the challenge of getting someone feeling better with a goal in mind like a big race or a triathlon.

You can see the from the photos that follow that we had a full docket of our runners, friends and family looking forward to some Active Release Therapy after the race.

Questions about the big race?

The 13th Annual Haddonfield Adrenaline 5K Run will be held Saturday, March 17, 2018.  The 5k starts at 9am in front of Haddonfield High School and is followed by a kids 1/4 mile and 100 meter races on the Haddonfield High School track. The 5K race is USATF certified, and serves as the MidAtlantic 5K Championship. This event is sponsored by the RunningCo. of Haddonfield. Kick off the 2018 running season with an adrenaline pumping race!

This race sells out year in and year out! If you want to joint us next year to get your adrenaline pumping for the spring running season, be ready to sign up in late winter!

https://runsignup.com/Race/NJ/Haddonfield/HaddonfieldAdrenaline5K

Read More

Washington Township / Sewell NJ office now located within South Jersey Sports Medicine!

While it’s been a few months now, we are still getting calls about moving out of the Hollydell Ice Arena and in with our good friends at South Jersey Sports Medicine. Our location is now permenant and we are very happy being surrounded by a bunch of orthopedics. Yes a chiropractic office inside of an orthopedic office. Never thought you would see that did you? We promise for Dr. Josh’s sanity we will not be moving again for any reason.

Address:

556 Egg Harbor Rd Ste A
Sewell, New Jersey 08080

Phone Number:

856.228.3100

Have a question or need to know if we can help with your issue? Send us an email on our Contact Us Page at the link below!

Contact

Read More

Running Works – Day Of Distance 2018 – Date Announced – Friday, March 16, 2018 at 8 AM – 4 PM

We know it’s early but we are charged up about keeping running alive and well in our region of South Jersey! All too often we hear running community members say if they would have only known about the Day Of Distance earlier they would have signed up! Well it’s on and the date is Friday, March 16, 2018 8 AM to 4 PM.  While we don’t have all the details just yet, we can tell you that the Running Works team has started to circulate a Facebook Event Page confirming the date, time, and the location, which is always, Villanova University.

Day Of Distance Facebook Invite Page – https://www.facebook.com/events/1905653229751357/

So far the keynote speakers for 2018 will be Craig Virgin and Chris Fox.  We will post more info when we know about it!

Here are some pictures from the 2017 Running Works Day Of Distance –

Here are a few pictures of Dr. Mark Kemenosh speaking at the break out sessions of the 2016 Day of Distance on the benefits for Active Release when applied to cross country and track and field athletes!

Read More

Atrophy of gluteus maximus among women with a history of chronic low back pain

Saw a nice article recently post from our neighbors over at Department of Physical Therapy, Thomas Jefferson University, Philadelphia, Pennsylvania, 2 School of Health and Rehabilitation Sciences, The Ohio State University, Columbus, Ohio, 3 Department of Biomedical Education and Anatomy, The Ohio State University, Columbus, Ohio.

Article Title: Atrophy of gluteus maximus among women with a history of chronic low back pain

Methods:  For this case-control study, we analyzed medical history and pelvic computed tomography (CT) scans for 36 female patients with a history of chronic LBP, and 32 female patients without a history of LBP. Muscle cross-sectional area of gluteus maximus was measured from axial CT scans using OsiriX MD software, then was normalized to patient height, and used to compare the two groups. The number of back pain-related medical visits was also correlated with gluteus maximus cross-sectional area.

Conclusions: This research demonstrated a previously only minimally explored relationship between gluteus maximus cross-sectional area and LBP in women. Further research is indicated in individuals with varying age, sex, and LBP diagnoses.

Direct Link: http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0177008

Take away ideas from this study in a nut shell:  

This research confirmed Thomas Jefferson’s Physical Therapy Researchers hypothesis that Glute Max atrophy would be greater in individuals with chronic LBP. Further research is indicated on Glute Max CSA in individuals with varying age, sex, and LBP diagnoses. Research on the potential impact of exercise interventions targeting GM in individuals with chronic LBP is also indicated.

If you are struggling with low back pain, we can almost always help! We combine chiropractic, active release, home exercise programs and much more to the treatment of all types of back pain. Give us a call at 856.228.3100 for more information or send us an email a the link below!

Contact

Read More

Injured Redskins turn to chiropractor to recover quickly – Richmond Times

Earlier this month a great article went up on the Richmond Times about how Washington Redskins players were turning to Chiropractic Medicine to return to the field quicker. We love great information about Chiropractic, Active Release Technique, and Instrument Assisted Soft Tissue work! The best part of the story is that the Chiropractor helped him with his Achilles injuries, just like we do at our office here in South Jersey. We do a lot more than just low back pain and neck pain, check out the article below for more info.

Link: http://webcache.googleusercontent.com/search?q=cache:1RIqXi4TG5cJ:www.richmond.com/redskins-xtra/injured-redskins-turn-to-chiropractor-to-recover-quickly/article_a72268f8-3bac-598e-94b3-dda2761f5310.html&num=1&hl=en&gl=us&strip=0&vwsrc=0

From the article:

Running back Mack Brown watched Josh Doctson’s college film this offseason, seeing clips of his teammate toe tapping in the end zone, high pointing passes and running crisp routes rolled into five-minute YouTube videos.

Doctson tried TheraBands to fix his Achilles injury, he tried stretching it and none of it helped reclaim his health. Brown knew what Doctson could do for the Redskins’ offense this season, so he recommended Doctson see Dr. Craig, a chiropractor in the Ashburn area who Brown visits for body maintenance.

“I knew he really was in pain. I was like, ‘You really need to go to this doctor to get your body worked on,’” Brown said. “You get Doctson at 100 percent, he’s a problem for the league, one of the best receivers in the league. We need to get him back healthy.”

Read More

The New York Times – Bring On the Exercise, Hold the Painkillers

Over the weekend a fantastic article that speaks to a team of chiropractors like we have at the office appeared on my social feeds! On The New York Times Running Newsletter the following article was published about exercise and why some forms of NSAID’s and Painkillers and endurance athletes like runners, swimmers, and cyclists should think first before just dismissing the issue and reaching for ibuprofen or naproxen in most cases.

Taken directly from the article by Gretchen Reynolds:

Taking ibuprofen and related over-the-counter painkillers could have unintended and worrisome consequences for people who vigorously exercise. These popular medicines, known as nonsteroidal anti-inflammatory drugs, or NSAIDs, work by suppressing inflammation. But according to two new studies, in the process they potentially may also overtax the kidneys during prolonged exercise and reduce muscles’ ability to recover afterward.

Direct Link: https://www.nytimes.com/2017/07/05/well/move/bring-on-the-exercise-hold-the-painkillers.html?em_pos=small&emc=edit_ru_20170707&nl=running&nl_art=1&nlid=80378830&ref=headline&te=1&_r=0

NSAID use is especially widespread among athletes in strenuous endurance sports like marathon and ultramarathon running. By some estimates, as many as 75 percent of long-distance runners take ibuprofen or other NSAIDs before, during or after training and races.

Being a marathoner myself I cannot refute the fact that on occasion I do take the label dosage of ibuprofen but understand that in most cases this is a poor choice for dealing with a running issue.  While most outsiders think of our office as “just another chiropractic office” we also offer Active Release Technique, commonly referred to as “ART” and in sports like running, cycling, and swimming, we usually offer a huge amount of upside with treatment to all sorts of issues commonly encountered.  I have even broken myself to some extent to not use ibuprofen (advil) or naproxen (aleve), which at times is tough with very small injuries that often times only slow me down, but do not keep me from running and going to the gym.

Some other valuable links about “pills” and runners / endurance athletes to check out are the following!

The Pill Problem – The right drug can relieve pain and discomfort—or put you in a world of hurt.

Direct Link: http://www.runnersworld.com/injury-treatment/what-runners-should-know-about-pain-medications

From the article written by Christie Ashwanden:

After winning a 24-hour track run in record time, Stephanie Ehret should have been celebrating. Instead, she was in a Phoenix emergency room, vomiting up a strange substance, which a doctor informed her was part of her digestive-tract lining. Feverish and nauseous, Ehret could barely move. “I’d never felt so bad,” she says. “I was pretty sure I was dying.”

A few hours later, doctors diagnosed the problem—rhabdomyolysis, a potentially fatal precursor to kidney failure. Though dehydration and overexertion contributed to Ehret’s condition, doctors told her that the 12 ibuprofen pills she’d taken during the 24-hour race had pushed her kidneys into the danger zone.

When used properly, over-the-counter pain medications can be a godsend. Acetaminophen (Tylenol) can tame many pains. And non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, aspirin, and naproxen can reduce pain and swelling in the first few days following an acute injury like an ankle sprain. The trouble comes, doctors say, when people, like Ehret, misuse these drugs. “A couple of ibuprofens really helped, so I figured more was better,” Ehret says. Indeed, many runners treat anti-inflammatory drugs like “vitamin I,” says pharmacologist Joe Graedon, coauthor of The People’s Pharmacy book series. “They think, I’m putting my body through a lot, so I’ll just dose up on ibuprofen, without appreciating how potentially dangerous this drug can be.”

The Dangers Of Mixing Meds While Running

Direct Link:  https://houseofrunning.com/the-dangers-of-mixing-meds-and-running/

From the article written by Laurie Villarreal for House of Running –

I was at the start of the CPC half marathon last weekend when a runner said to me that she had just taken some ibuprofen for a headache. I immediately thought, “oh no, bad idea.” While ibuprofen might help with a headache or with post-race inflammation, it can be too risky to take before a running event. This is something that I never do. Before mixing medication with running, it’s quite important for you to know the risks as well.

Ibuprofen is an NSAID (non-steroidal anti-inflammatory drug), which can be particularly risky for runners. NSAIDs also include the common drugs aspirin and naproxen, as well as many others. When taken before or during a run, it can cause harm to your kidneys, increase your blood pressure to risky levels, and put you at greater risk for hyponatremia. No matter the reason for taking an NSAID, it is not often worth the risk.

The best part about being a chiropractor who specializes in Active Release Technique here in South Jersey is that more than likely we can correct most running issues using hands on Myofascial Manipulation coupled with treatments like Instrument Assisted Soft Tissue Manipulation and some NATURAL anti-inflammatories to keep you running, biking, swimming, cross fitting, ninjaing and more at a very high level!

Questions?  Give our front desk a call at 856-228-3100 or use the contact us link below!

Contact

Find Us On Facebook

Find Us On Facebook!

Read More