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: The Training Room of Haddonfield

Tri856 Kick Off Party – Spring 2019 – Aistriu Marlton

Very excited to be invited back once again for the Tri856 Kick Off Party held this year at Aistriu in Marlton, NJ! We practically broke the seams of the Haddonfield Running Co last year, so in order to grow had to move over to Aistriu! We are always thankful to our friends at the Running Co of Haddonfield for ALWAYS BEING THE BEST, but this club is growing by leaps and bounds in 2019!

Triathletes, Triathlon coaches, Road Bikes, Mountain Bikes, Chiropractors and Physical Therapists all combined under one roof for more than a few reasons to chat all kinds of issues surrounding the sport of triathlon! If you were worried that we didn’t have any fun, just see the pictures below!

Thank you SO VERY MUCH to Aistriu for hosting our event, not kicking us out for being corny and in general just being FANTASTIC HOSTS!

Thank you SO VERY MUCH to Tri856 for making sure we were invited and had plenty of space to show off and demo Active Release Techniques!

Thank you very much for placing us perfectly between two great physical therapy groups! We kept them from turning the opportunity to turn this into a physical therapist cage match (just kidding).

The Training Room PT – Offices in Cherry Hill, Haddonfield, Washington Township and Garnet Valley PA

Reclaim Physical Therapy – Office right beside Aistriu in Marlton!

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The ELDOA Method has hit the Jersey Shore, coming soon to Haddonfield and Mount Laurel!

This past weekend, Jill Kemenosh, Dr. Mark Kemenosh, and CK Pilates hosted an introduction to The ELDOA Method to help combat typical areas of pain and tenderness with a new type of deep myofascial stretching.  ELDOA, which translates to LOADS (longitudinal osteoarticular decoaptation system) was developed by world renowned Osteopath, Guy Voyer, initially to provide rehabilitation for people suffering from scoliosis. Each posture was developed with surgeon-like precision, working on decompressing individual spinal segments. This precision bring an added diagnostic benefit to the training: it exposes specific weaknesses and give the practitioner the information needed to tackle their individual issues even after one class.  The most commonly treated issues with ELDOA are low back pain and neck pain.

The intro class was structured to include ELDOA for each segment of the spine – lumbar, thoracic, cervical – and the exercises are beneficial to anyone and everyone taking the class. This training alone was successful in slowing down and even reversing the effects of scoliosis. It is now used by a variety of people (professional athletes, children, seniors, exercise enthusiasts) for countless benefits including; pain relief, postural alignment and awareness, spinal decompression, better neurological and endocrine function and full body fitness.

Here are some photos of the event hosted at CK Pilates in Marmora, NJ!  (Click on them for the full view)

CK Pilates Website


The next events will hopefully be hosted at Haddonfield Fitness in Haddonfield, New Jersey as well as our new location opening this summer in Mount Laurel, New Jersey!

Haddonfield Fitness Website

Jill Kemenosh can be reached at her website –

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The Training Room – The Big 3 Workshop : Squat, Bench and Deadlift Thursday June 8 at 6:30 PM – 8 PM

Whether you want to pack on muscle, burn fat or look great for the summer, there is no better way than the Big 3 Lifts. The Squat, Deadlift, and Bench Press are the core of any proper weight lifting program. Being able to perform them properly is often a struggle. Sacrificing form can not only limit what you gain from these lifts, but can also put you at risk for injury. What’s the point of lifting if you aren’t going to reap the benefits or you’re setting yourself up for injury?

If you are interested in learning proper technique in the squat, deadlift and bench, then come learn from TTR Performance’s Coach, Marc Lang. He will be leading this interactive workshop to help athletes gain a better understanding of the proper form for these lifts.

Attendance is limited to 25 people. If you would like to attend, be sure to register now…Call 856-874-9700 or email


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Dr Craig’s favorite prehabilitation exercise – Monster Walk with Theraband

I teach this exact exercise several times a day as well as a few variations almost on the daily since the basis of most of our patients are runners.  This exercise can never be done slowly enough, anyone can do this movement quickly but slow down and act like you have a hot cup of coffee in your hands.  Almost everyone does these exercises quickly and while there is nothing wrong with that, slower is almost always better.  Check out all the following videos on how to practice this excellent prehab movement for most runners struggling with “typical runner stuff”.

If you are a South Jersey runner struggling with pain and tenderness as we lead up to the big part of summer running season which is just ahead (Broad Street Run, Philly Rock N Roll Half, Chicago Marathon, Philly Half and Philly Marathon are all on the horizon) give us a call at 856.228.3100.

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Yoga for improving health-related quality of life, mental health and cancer-related symptoms in women diagnosed with breast cancer.

So Cochrane reviews are very high standards of research and we found it very interesting recently that such a rigorous review supported yoga for improving the outcomes of women diagnosed with breast cancer.  Yoga has many pallative aspects of its practice as shown here in the following Cochrane review which looked at 24 studies and found a fair amount of compelling evidence that yoga is helpful post treatments for breast cancer.


Authors Conclusions from the studies reviewed:

Moderate-quality evidence supports the recommendation of yoga as a supportive intervention for improving health-related quality of life and reducing fatigue and sleep disturbances when compared with no therapy, as well as for reducing depression, anxiety and fatigue, when compared with psychosocial/educational interventions. Very low-quality evidence suggests that yoga might be as effective as other exercise interventions and might be used as an alternative to other exercise programs.


Here at the office, we are all fans of yoga when practiced in a safe and supportive manner.  If you are dealing with issues of discomfort, tenderness, or pain, feel free to give our office a call at 856.228.3100 to see if we can help you.

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Haddonfield Adrenaline 5k – Quickly approaching SELL OUT!

Date:  Saturday, March 18th, 2017

Adult’s Race Type:  5k Run

Children’s Race Type:  Kids 1/4 Mile Run and 100 Meter Run

Description: The 12th Annual Haddonfield Adrenaline 5K Run will be held Saturday, March 18, 2017. 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 2017 running season with an adrenaline pumping race!!!


Team Challenges:

Note: No Race Day Team Registration.

Corporate Team Registration allows an organization to pay for their employees and families. Click on Corporate Team and Create New Team.

Competitive teams will still be the same:

3 to a team to score, no maximum. Awards to top 2 teams in each of the following categories:

– High School Club Team (Male and Female)

– Family Team

– Corporate Team

Packet Pickup:

March 15-17 from 10AM – 7PM at Haddonfield Running Company, 121 Kings Highway East, Haddonfield, NJ 08033.

Race Day Packet Pickup at Haddonfield High School starting at 7AM.


The race almost always sells out before Sunday, March 12th however so do not wait.  

Directions: From the Ben Franklin Bridge, take Rt. 30 East. Follow signs for “Cherry Hill”. After ramp, take Route 70 East about 3 miles to Route 41 exit to Haddonfield, continue straight. After the second traffic light, Park Ave., Haddonfield High School is on your right. Follow signs for parking.

From Rt. 295, take Exit 32 – Haddonfield/Gibbsboro. At the end of the exit ramp, turn onto Route 561 West (Haddonfield/Berlin Road) towards Haddonfield. Travel straight on Route 561 for about 3 or 4 miles, make a right onto Kings Highway, Haddonfield High School is on your left. Follow signs for parking.

Cash Prizes:  

Top 5 Overall Male and Female Runners:

1st – $400
2nd – $250
3rd – $150
4th – $100
5th – $50

Top 3 Overall Masters Male and Female

1st – $100
2nd – $75
3rd – $50

Finishers medals for all runners. Wait til you see the 12 year design!!!

Awards to Top 3 Male and Females in the following Age Groups: Under 14, 15-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70+.

Check out the video for more info!


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The Dan Patrick Show – Dan Patrick brings a Chiropractor to the studio for low back pain with sciatica!

You should probably know know who Dan Patrick is, but if you don’t, he has his own sports talk show that is nationally syndicated across the country and currently hosts NFL Sunday Night pre-game and post-games shows on NBC.  Before that however, we worked several years as one of the ESPN anchors who more or less built the mother ship.  Just recently another Chiro shared this video because someone called into The Dan Patrick show asking about chiropractors and sports teams and they actually shot this behind the scenes video for YouTube!  The first video below is very short and sweet and the second video is about three times as long and shows you some more.  Being that Dan Patrick is a big star on both radio and television, he was lucky enough that Dr. Lee Rumley came to his studio in Connecticut to treat him!

Video:  Behind the scenes (DP’s Chiropractic visit)

Video:  Dr. Lee Rumley treats Dan’s sciatica in the Man Cave

While what is shown in this videos is good, I believe they played up some of this to an extent for TV.  If you suffer with low back pain, sciatica, or any other form of issue, you should probably think over giving us a call!  We can do everything you saw in this video and so much more.  These videos showed very little soft tissue work being done to help correct low back pain and sciatica long term.  We would also follow up after a few visits with recommendations for physical therapy or home based corrective exercise.

Need to speak with us?  Give us a call at 856-228-3100

Feel better sending us an email?


Would you like the original link to The Dan Patrick Show for the video?

Trying to fix Dan’s back during the show

If you are familiar with The DP Show, you should probably note how The Dannette’s huddle around the entire time, it’s pretty cute when you watch it from that view point.

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Kind words over at Green Jean Gardens –

Please note the following is taken from the newsletter at

…good morning in the garden…

It’s ART…

A body in motion is art, whether in the lyric expression of a ballerina, the speed of an Olympic runner, or the swing of a golf master. Or….the motion of a gardener? Not so much. At least we don’t think of it this way as we are after an end result not a glamorous process. Gardeners are like the crew of a stage production, the sometimes unsung heroes, yet our work is what makes the show go on. Yet from dancer to gardener, motion is great until something goes wrong to affect performance. Like injuries. Then it’s art needing A.R.T. And maybe a few other things.

I’m guessing many of you might have made resolutions for better health for the New Year, to take better care of yourselves, maybe in part so you can work more comfortably in the garden, to move in general with more ease and range. Every once in awhile I like to give a shout-out to some great folks who are doing great things to help us get and stay well.

First: The doctors at Dr. Mark Kemenosh and Associates–a first-class group of healers who practice a form of chiropractic care called “Active Release Technique.” I had a rough going with some carpal tunnel syndrome that started in March of last year; it bothered me in the garden and at the design table. Very uncomfortable and certainly limited my ability to stay to task. I’d says at this point it’s gone, due mostly to the A.R.T.. In addition to the treatments, I learned how to change my weeding technique: changing hands as much as possible; I also bought a tool with two ends–one like a v-shaped fork and one like a short spade. This loosens the weed in the soil so there isn’t so much pulling and twisting on the weed itself, taking strain off my right wrist. Made a huge difference. All the docs there–a total of five–have a unique understanding of the body in motion. They listen extremely well and flat-out have the most positive attitudes, the most enthusiasm of any group of medical professionals I have ever known. I would say its a professionalism and work ethic that could be a model for any other practice. Your body will appreciate a treatment. They have several offices in our area so care is very convenient.

Second: Yoga practice. I enjoy a Hatha practice called Hot Yoga. I’ve practiced this for over  sixteen years and it has been a life-changing experience for me. Yoga can improve your flexibility, increase muscle tone and strength, improve circulation, sleep better, increase energy levels, reduce injuries, detoxify organs, improve posture, improve anxiety and depression, release endorphins to improve mood. (From Sounds great, right? The Hot Yoga method uses a series of 26 postures done in the same pattern each time. The asterisk: you have to like it H-O-T. A 105 degree hot. And humid. Like an August day in Southern New Jersey. I like hot and it feels especially good in the winter. The benefit in the heat–for me–is that it helps me tolerate the heat of the summer when I’m outdoors for a long period of time. This yoga practice is a moving mediation; it is challenging enough to keep your mind still so you can focus and then feel the benefits of calm long after the practice is over. Even though I have arthritis, consistent practice helps me enjoy a high quality of life, as pain free as it’s possible to be, without medication, and to continue to be able to do the physical work of the garden. I practice at Kathleen and Patrick Van Haute’s Hot Yoga Maple Shade studio. All the instructors are wonderful and especially patient with beginners. If you go on a Tuesday night, you will have a class with the first yogi I ever practiced with, Joel Pier, nearly seventeen years ago. Try it–more than once.

This is to wish you the healthiest 2017. Growing beautiful is growing strong and in wellness.

Classes, Events and Workshops!

Mark your calendars! The 2017 Version of the “Let’s Grow” online garden class set for late February. This is a great gift for the new homeowner or “budding” gardener. Watch for details. 

Calling all gardeners! And I know you are one!

Do you have a favorite garden photo you would like to share? I’d love to see! It may be one of your own garden or a part of it, or one you have seen or visited. Please email it to me with a brief description. I’ll pick from the selections and post them into the newsletter as a feature. And thanks to everyone who has been submitting! I’ve received a bunch of really nice photos and will be working to match them up seasonally.

Thank you for reading– and please share the newsletter with a friend!  

Please note the following is taken from the newsletter at

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Great Articles on STOP Sports Injuries – New Treatment for ACL Repair – Stress Fractures in Basketball – PRP Injections – Rowing Injuries and MORE!

Our good friends at STOP Sports Injuries produce a monthly newsletter with some really solid information almost always based around common sports injuries!

New Treatment for ACL Repair?
By Kayleigh Sullivan, BS, and Brett D. Owens, MD

Stress Fractures in Basketball
by Grant Jones, MD

Keep Rowing Injuries at Bay
by Jonathan F. Dickens, MD and Evan Lambert, BS

Are PRP Injections a Magic Wand for Fixing Athletes?
by Lee Diehl, MD


The development of STOP (Sports Trauma and Overuse Prevention) Sports Injuries was initiated by the American Orthopaedic Society for Sports Medicine (AOSSM) in early 2007. Members of the Society’s Board of Directors, including STOP Sports Injuries co-campaign chair and renowned orthopaedic surgeon, James R. Andrews, MD, decided that the issue of overuse injuries in young athletes was becoming a critical issue for its members to address. The Board established a steering committee to investigate what types of activities and materials needed to be developed and in late 2009, the planning and fundraising efforts began in earnest with our renowned organizational partners, including the American Academy of Orthopaedic Surgeons, the American Academy of Pediatrics, the National Athletic Trainers’ Association, the American Medical Society for Sports Medicine, SAFE Kids USA, the Pediatric Orthopaedic Society of North America, and the Sports Physical Therapy Section. These organizations shared AOSSM’s concern about the increase in youth sports injuries and came together under the common goal to STOP Sports Injuries.

The comprehensive public outreach program focuses on the importance of sports safety-specifically relating to overuse and trauma injuries. The initiative not only raises awareness and provides education on injury reduction, but also highlights how playing safe and smart can enhance and extend a child’s athletic career, improve teamwork, reduce obesity rates and create a lifelong love of exercise and healthy activity. Our message underscores the problems of overuse and trauma and emphasizes the expertise of our coalition of experts.

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Medical News Today – Acid Reflux – Diet Diet Tips for GERD: Foods to Eat and Avoid

Great review article popped up on my Twitter feed a few days ago with some great diet recommendations for dealing with GERD.  GERD is commonly agreed upon to be problematic in about 20 percent of the North American population.  Gastroesophageal reflux disease (GERD), also known as acid reflux, is a long term condition where stomach contents come back up into the esophagus resulting in either symptoms or complications.  Symptoms include the taste of acid in the back of the mouth, heartburn, bad breath, chest pain, vomiting, breathing problems, and wearing away of the teeth.

When the symptoms of GERD occur more than twice a week for a period of more than 3 weeks, it is considered to be a chronic disorder.

Check out the following tips over at Medical News Today:

When foods that trigger GERD are avoided, it greatly helps to improve our patients quality of life, usually by helping them sleep with less acid reflux / GERD symptoms.

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