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

All Posts Tagged: RUN215

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!  http://www.stopsportsinjuries.org/

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

http://aossm.informz.net/admin31/content/template.asp?sid=52347&ptid=1514&brandid=4196&uid=1058329468&mi=6162649&ps=52347

Stress Fractures in Basketball
by Grant Jones, MD

http://aossm.informz.net/admin31/content/template.asp?sid=52348&ptid=1514&brandid=4196&uid=1058329468&mi=6162649&ps=52348

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

http://aossm.informz.net/admin31/content/template.asp?sid=52353&ptid=1514&brandid=4196&uid=1058329468&mi=6162649&ps=52353

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

http://aossm.informz.net/admin31/content/template.asp?sid=52352&ptid=1514&brandid=4196&uid=1058329468&mi=6162649&ps=52352

 

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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CNN Article – Here’s why you exercise so much and still can’t lose weight

We see a lot of runners in our office, as in A LOT OF RUNNERS, and we very proud of that niche!  We are the ones that occasionally have to tell them to stop running for a bit (which is always great fun… … …).  This article resurfaces every so often and is very important read for runners.  The article touches on the fact that often times even if you ramp up your mileage in training, you won’t necessarily loose more weight due to running.

Please note all credit for this article is given to Carina Storrs, a CNN.com author.  The full link to her article is below.

Some key points from the article state:  

The study is in step with a growing body of research suggesting that burning a bunch of calories is a less realistic weight loss strategy than we might have thought, or hoped. “We can’t push the calories out [value] around too much,” Pontzer said. “Our bodies work very hard to keep it the same.”

It might be time to shift that standard public health message: To lose weight, simply exercise more. “We would say that ‘If you want to lose weight, you probably ought to focus on changing your diet and watching how much you eat.’ Exercise can help and it’s really important [for health in general], but they are two different tools,” Pontzer said.

The challenge of trying to lose weight just by exercising more is no secret to some clinicians. “This study actually explains a phenomenon that I see quite commonly,” said Dr. Holly F. Lofton, director of the Medical Weight Management Program at NYU Langone Medical Center.

“I see patients training for a marathon and they ask me, ‘Why am I not losing weight?’ ” even though they are exercising more and eating the same number of calories, Lofton said.

“If you run all the time, try biking or swimming, and if you bike, try running or swimming, because using different muscles can increase your energy expenditure again,” Lofton said. “It may also be possible to decrease and then increase your activity again and get an increase [in calorie burning],” she said.

And if you think you can necessarily rely on your Fitbit or other device to tell you how many calories you burned, think again: We probably burn proportionally fewer calories as we exercise above a certain level of intensity.

I highly feel that you should read the entire article on CNN.com at the following link:

http://www.cnn.com/2016/01/28/health/weight-loss-exercise-plateau/?iid=ob_homepage_NewsAndBuzz_pool&iref=obnetwork

The overall point of this article is just this, if you are runner who is putting in a reasonable amount of miles weekly and still struggling with weight loss or injuries from too much running, you need to re-evaluate your plan from the top down.  Runners can almost always benefit from swimming, hiking, cycling, strength training, core stability and a HEALTHIER DIET.  There I said it, it had to be said and I said it.  As a runner myself, I once thought that running a good deal (usually around 25 miles per week or more depending on the training cycle) would allow me to eat and drink whatever I wanted.  Simply put, after many years of struggling with my diet, chiropractic somewhat put me on the track to greatly improving my diet as well as figuring out how to make meals healthier.  If you need help with running injuries, diet recommendations, and some cross training recommendations, give our office a call, 856-228-3100.

 

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Pre-Season Conditioning Helps Prevent Hamstring Injuries – StopSportsInjuries.org

When I was cruising through some pages that we like to frequent here at Glen Oaks Health and Spine, I couldn’t help but notice a short article over at http://www.stopsportsinjuries.org/ entitled “Pre-Season Conditioning Helps Prevent Hamstring Injuries” which can be found at:

http://www.stopsportsinjuries.org/LinkClick.aspx?fileticket=A_-4yLDJn2M%3d&tabid=263 (PDF Format)

The author of the article is David Geier, MD and I feel greatly that he has written a very to the point article that did NOT focus on stretching of the hamstrings.  The article caught my eye because they flavor of the week here with Dr. Kemenosh and Dr. Gross has been hamstring pain, weakness, and low level tears which are mostly attributed to our runners competing in the recent area races, like the regional Cross Country Races, The Rothman 8K, and the Gore-Tex Philadelphia ½ and Full Marathon.  One of the best statements that Dr. Geier makes in this article is as quoted:

“By far, the biggest risk factor for a hamstring strain is a history of prior injury.  A soccer player who previously suffered a hamstring strain is more than twice as likely to suffer another injury.  Inadequate recover and rehabilitation from the original injury and return to play too quickly could play a role.  It is believed that even with a comprehensive rehabilitation program, an athlete’s chance of recurrent injury is still high.”

The article has other great points and goes on to talk about that the best prevention for a hamstring injury is identifying imbalances in athletes BEFORE issues arise and furthermore, correcting muscle imbalances in athletes who have had previous hamstring injuries.  Dr. Geier states in his article that performing agility and trunk stability rehabilitation will also help athletes avoid future hamstring issues, however this needs to be done BEFORE a season starts and that you cannot wait until preseason to start trying to improve your core, trunk, and hamstring strength.  The article also does not mention stretching of the hamstring and looks more towards sports specific conditioning PRIOR to preseason practices.  Dr. Geier also states that inside of sports specific conditioning should include sprinting, interval running, acceleration drills, and eccentric hamstring strengthening are better for hamstring injury prevention, and while he does not say against what other methods, it’s fairly certain he is not advocating for hamstring stretching or concentric hamstring movements as many common machines at the gym encourage.  Here at our office, we also like to include eccentric loading of the glutes to strengthening the posterior kinematic chain.  Exercises that we commonly use to help strengthen the posterior chain include Box Squats, Goblet Squats, Nordic Hamstring Curls, and an exercise we call the Bird Dog which focuses on keeping a neutral spine during the movements.

Commonly we see issues related to the low back, hamstrings, and the gluteal muscle groups as they are all closely tied together and if one set is weak, after getting the patient out of a painful stated, we aim to correct movements and strengthening the supporting cast of muscles around the area.  If you feel that are you having issues with your low back, hamstrings or gluteal muscles, we really enjoy working these areas and would like a chance to see you.

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Tired of dealing with hamstring injuries? Get in contact with us!  We may be able to help!  856-228-3100

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Research Roundup – Habitual running ‘may protect against knee osteoarthritis, not cause it’ states new study.

Well would you look at that!  Times are a changing in the old medical world and this time we are getting it right.  We feel pretty strongly here at the office that often times, bones are not thought of as living  objects and that most people feel that bones are just hard, solid pieces of calcium that are ridged and dead.  This is not true, bones adapt to stress by actually becoming denser and this is why keeping active as you get older is very important.  Julius Wolff postulated in the late 1800’s that bones in a health person or animal will adapt to the loads under which it is placed.  This is now known as Wolff’s Law, and is very important in those concerned with keeping bone density increased as we grow into our twilight years.  We also know that when bones and joints are stressed, they actually remodel themselves in some cases to help cope with the stress placed on them.

For better than 50 years, a lot of old, dogmatic ideas have clung to the running world that “running is probably bad for your knees” and even worse yet, “squatting is probably bad for your knees”.  Please understand that both of these activities are contraindicated in someone who already has osteoarthritis, however someone without issues related to arthritis should not avoid running or squatting.  When the website, MedicalNewsToday.com posted the article “Habitual running ‘may protect against knee osteoarthritis, not cause it’ “ we were VERY excited that someone had taken on the stigma that running is probably NOT bad for your knees! 

Running article related to Arthritis:  http://www.medicalnewstoday.com/articles/285491.php

The article jumps right into the thick of it with an opening statement of “Contrary to previous research, a new study suggests that engaging in running on a regular basis does not raise the risk of developing osteoarthritis of the knee.  In fact, it may even help protect against the condition”.  As a company that primarily works on runners, we already knew that this article was getting to get right after it!

In the study, 2,683 participants were analyzed with a mean age of 64.5 years of age.  The participants were part of a study named the Osteoarthritis Initiative.  The patients in the study were assessed at baseline for symptoms of osteoarthritis and had x-rays of the knee taken.  The patients also took a standardized survey.  Knee x-rays were then taken two years later and were assessed for signs of radiographic knee osteoarthritis.  ROA – Radiographic Knee Osteoarthritis is a term used for when the patient has findings on x-ray to support the findings of arthritis, but pain is not present.  If the patients had regular pain in the knee as well radiographic findings of osteoarthritis, they were considered to have symptomatic osteoarthritis, which is what we think of as arthritis in the everyday sense.  Any participants who had undergone a complete knee replacement were categorized as having frequent knee pain, and SOA (symptomatic osteoarthritis).

So, after all this is said and done, the study had found some decent evidence that habitual running at any point in life “is not harmful to the knee joint”.  This is a pretty big win for those of us in the running crowd because for years we have been subjected to the idea that “running is bad for your knees”.  When I told my own father I was shooting to train for my first marathon, the first thing he responded with was “isn’t that much running going to be hard on your knees?”.  I looked at him and smiled and said well, there is only one way to find out.

The team in this study agreed to present the results of the study at the American College of Rheumatology’s Annual Meeting in Boston, MA.  The team also agreed that this study showed us two things.  Runners with a lower BMI (Body Mass Index) were more likely to engage in running and that results suggest that regular running does not raise the risk of knee arthritis among the general population and that it may actually protect against the disease.  The team was also adamant that this study does NOT prove that where regular running may cause harm to individuals who already have knee arthritis.  The lead researcher stated this, “However, in people who do not have knee osteoarthritis, there is no reason to restrict participation in habitual running at any time in life from the prospective that it does not appear to be harmful to the knee joint.”.

The article and study are great news for those of us in the running community.  The article online at MedicalNewsToday.com was written by Honor Whiteman.

The study referenced is as below:

American College of Rheumatology news release, accessed 14 November 2014.

Additional source: Centers for Disease Control and Prevention, osteoarthritis, accessed 14 November 2014.
The reference to Honor Whitemans article is found at:

Whiteman, H. (2014, November 16). “Habitual running ‘may protect against knee osteoarthritis, not cause it’.” Medical News Today. Retrieved from
http://www.medicalnewstoday.com/articles/285491.php.

If you have questions about running, running related injuries, osteoarthritis, or Sports Medicine, Dr. Kemenosh and Dr. Gross have both treated everything from the occasional weekend warrior to the professional athlete.  Give us a call at our office so we can see if our methods are right for you.  We keep regular hours in Laurel Springs (Clementon), Haddonfield, Washington Township (Sewell) and Somers Point New Jersey!

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Runners Butt (aka Weak Glutes): Don’t worry, it can be fixed

Great article on Competitor.com discussing a common running related problem that we always try to sure up in our running community.  The tag line for the article was “Don’t get left behind—strengthen your glutes!”  This is a very fitting statement because weak glutes causes other muscles in the system to fatigue over time which can lead to a repetitive stress injury.  The glutes may not be the most important muscle when running (and walking and climbing stairs for that matter), when compared to something like the heart, but they are very instrumental in how you move.  The article at Competitor.com can be found at:

http://running.competitor.com/2013/08/training/the-most-important-running-muscle_20101

The article is authored by Matt Fitzgerald who can be followed at:

http://running.competitor.com/author/mattfitz71/page/24?lc=int_mb_1001

Matt has written some other great pieces linked to the page above.

Now diving into these glutes, we have to understand that when we say the glutes, we are actually talking about three muscles, not just one, with fibers that run different directions.  The gluteal muscles help connect the low back to the pelvis and to the lower extremities.  A strong glute complex is very important to hip stability.  The big part of your butt that you can easily reach back and poke is the Gluteus Maximus, this muscle runs from the back side of the pelvis and attaches on the femur.  The Glut Max has to work in close proximity to the iliotibial band which is another issue runners commonly experience. To add complication to this system, the posterior portion of the Gluteus Medius is covered by the Gluteus Maximus.  The Glut Med as we like to call it is a prime stabilizer of the hip that when it becomes weak, allows the hip to drop opposite from the stance leg.  Back in the day, before vehicles were super accessible, well actually before vehicles even, oh yeah, we are taking it way back here.  So lets say previous to the 20th centry, people had to use their gluteal muscles more.  People walked long distances commonly, lifted and carried heavy things and since elevators did not exist, we humans climbed a lot of steps which really keeps those glutes strong.  When the glutes become weakened, they allow for over pressure and overwork to start happening on the smaller muscles of the pelvis.  When this happens, muscles that are commonly not supposed to be major players in our gross movement patterns start to be overworked, muscles like the piriformis, the TFL (Tensor Fascia Late which controls the ITBand), the quadratis femoris, as well as other small muscles.  In runners, we often hear “if only I could get my piriformis to stretch…” and in all likelihood, the piriformis needs a stronger glute complex to help it control the motion of the femurs and pelvis.  If issues related to the pelvis are commonly left go for too long, the dysfunctions will then start to transfer into the lumbar spine (low back area) or possible translate into the knees.

Runners Butt 101 – Gluteus Maximus vs. Gluteus Medius

If you have noticed on news channels and social media alike, the current themes are things like “SITTING IS THE NEW CANCER”, “SITTING IS THE NEW SMOKING”, “IS SITTING TOO MUCH KILLING YOU SLOWLY”.  While this certainly is a problem, sitting too much can cause atrophy of the gluteal regions, the good news is that we can strengthen the glutes and get you back together quicker than potentially someone who has smoked for a long time.

The take home story in all of this is we need to keep moving, sit on our butts less, and always try to include an exercise that helps strengthen the glutes and its supporting cast into our workout plans.  If you feel issues like this are possibly contributing to your problems while running, low back pain, butt pain, or leg related problems, you should come and see us for an appointment sooner than later!  If you wondering what the answer is, it involves all kinds of fine exercises like Squats, Squats, and possibly more Squats!  We also have some other sneaky corrective exercises that help get our runners back into peak form, but you will have to wait for another article to get all of that or you can come see us!

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Did you see who is flat out #SJFast again? Erin Donohue blasts a 4:29 Mile at the Armory!

THIS POST WAS ORIGINALLY POSTED ON FEBRUARY 17th 2016

The title of 5th fastest mile run by a female this year currently sits in the hands of local Olympian, Erin Donohue who blasted her way to a 4:29 mile two weekends ago.  That is flat out #SJFast!  Dave Welsh, the owner and training partner of Erin broke the great news to us.  Are you wondering how fast that is?  Here’s a look at the current top five fastest miles this year by an American.  The Haddonfield Alum doesn’t look to bad off on the following list.

4:26.01 … Shannon Rowbury (USA)
4:27.88 … Kim Conley (USA)
4:28.30 … Kate Grace (USA)
4:28.47 … Stephanie Garcia (USA)
4:29.67 … Erin Donohue (USA)

For more info, you can’t beat SJTrackBlog.com who does great work over at the following link!

https://sjtrackblog.com/2016/02/11/omg-shes-back-erin-donohue-blasts-429-mile-at-the-armory/

 

THIS POST WAS ORIGINALLY POSTED ON FEBRUARY 17th 2016

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Hey South Jersey Trail Runners – Google Maps is Mapping Hiking Trails with a 50 Pound Backpack

Remember the Google Cars that drove around just about every major highway and roadway in the United States and Canada.  Well now they have taken it to another level and are hikiing major trails in the USA and Canada with backpackers wearing a 50 pound pack that takes several pictures as they and tags them with GPS coordinates at the same time.

google-maps-hiking-trail-back-pack-appalachain-trail google-trail-hike-back-pack-guy google-street-view-hiker-back-pack-mapping-trails google-trail-hike-back-pack-guy-at-grand-canyon google-maps-hiking-skiing-mapping-ski-lifts-backpack google-mapper-marantz-new-york-city-north-jersey-goog-maps

Google Maps – Hiking Trail Pack System

Need to know more, about this awesome setup?  Check out the following article at http://appalachiantrail.com

Original Story:  http://appalachiantrail.com/20160331/google-maps-is-now-mapping-hiking-trails/

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South Jersey and Philly Races – Holiday Edition – Fall Edition

Looking for a fun race this fall?  A turkey trot for the family?  One last trip to the shore before we all settle in for the winter?  Here you go!  Big shout out to our friends at D&Q in Cherry Hill for emailing this list out!
Check out D&Q at https://www.dandq.com/
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Through spectacular Holiday Light Display
Nov. 18, 2016 (Friday Evening)  – 7:00 pm
Yardley, PA
(online registration closes 11/16)
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Complimentary glass of wine to participants over 21
Nov.  19, 2016 – 10:00 am
Renault Winery, Egg Harbor City, NJ
(online registration closes 11/17)
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North Wales, PA
(online registration closes 11/22)
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Nov. 24, 2016 – 8:30 am
Ocean City, NJ
(online registration closes 11/21)
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Nov. 26, 2016 – 8:00 am
Doylestown, PA
(online registration closes 11/24)
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Nov. 26, 2016 – 9:00 am
Westmont, NJ
(online registration closes 11/23)
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Didn’t really ask for permission to post these, but was not told I could not. ASIC’s MetaRun Shoes Inside.

So, if you know anything about Dr. Kemenosh, he’s a bit of a sneaker geek.  The best part for myself, Dr. Craig Evans, is that our sneaker geek powers have combined to the point of occasionally bursting into arguments primarily centered around running shoes.  Getting down to business, CHRISTMAS came EARLY this year thanks to Dave and his team at the Running Co of Haddonfield, Moorestown, Mullica Hill and Medford.

The ASICS’ MetaRun shoe is just kind of a crazy concept that the engineers in Japan were permitted to go crazy with.  ASICS’ makes no bones about it that this is a “concept shoe” and costs were rarely spared in it’s engineering and use of materials.  One of the coolest new enhancements is the midsole is made primarily from FlyteFoam, which ASICS’ claims is 50 percent lighter than most other EVA foams used in running shoes.  The middle of the shoe also uses a real carbon fiber insert for support and stability along the midsole with the latest version of their AdaptTruss.  This new version is supposed to adapt to your foot to reduce pressure and all for the foots arch to drop slightly during long distance runs.

Dr. Kemenosh has already logged a few miles in these bad boys and I will be out in them very soon, hopefully as soon as this foot and toe heals up from the “Great Soup Can Disaster of 2015”.  If they feel broke in enough and my stitches are removed in time, I may even still attempt the Philly Half Marathon, this weekend coming, also the weekend before Thanksgiving!

But really, you just want to see what a $285.00 running shoe looks like in pictures, so get a look at these gold trimmed “Darth Vaders”!  You know I love a TRULY BLACKED OUT shoe:

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The Running Summit 2016 – Review and Round Up! Experts, coaches, runners from all walks under one roof.

If you missed The Running Summit held earlier this month in Cherry Hill, NJ at STACK Velocity Sports, you better read up about what all you missed!  The event has finally gotten big enough that The Training Room of Cherry Hill, NJ had to let the event spill over into other areas of the VSP building in Cherry Hill.

First up was Dr. Michael Ross who is a sports medicine physician and director of the Rothman Institute’s Performance Lab.  Dr. Ross talked about a few zones of training, as well as what you read on the internet for training versus what we know and have scientifically tested.  He greatly simplified the topic of training and made some awesome points.

dr-ross-rothman-sports-medicine-the-running-summit-cherry-hill

Next up on the docket for the event was Dr. Ellen Casey who is a sports medicine physician and research director with the Women’s Sports Program at the University of Penn.  Dr. Casey talked about kinematic chain interactions, their importance with training, as well as common things she see’s specifically in runners.

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After our two keynote speakers had said their piece, we moved onto smaller break out sessions which included a chance for our staff of Chiropractors, Dr. Craig Evans, Dr. Andrew Gross, Dr. Tim Legath and Dr. Mark Kemenosh to demonstrate Active Release Technique to a few lucky individuals with some some common running injuries.

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In the picture above, you can see Dr. Craig Evans setting up to perform ART on Marc Pelerin’s left gastroc and soleus  complex which he injured running the mile a few nights before this picture was taken.  The patient was still able to run after the injury, just not well.  The admitted fault of this injury is that Marc had put track spikes back on for the first time in years to try and give a fast mile a go.  Marc was very happy with his time, 4:33, which is good enough in his eyes at this time, but after the race noted a high level of discomfort in his gastrocnemius and soleus muscles.  The best part about being a running / track coach is knowing the right people to meet up with, even on a Saturday!

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The overall BEST part about our yearly running summit is that both we, and Mandy Huggard, the owner of The Training Room, bring out running aware medical professionals who want to meet you and answer your questions.  We worked on everything from runners knee, to sore ITBands, to what shoes might be good for different types of runners!  Make time next year if we didn’t see you this year!

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