Archive for the Conditions Category

6 Tips for Endurance Runners: Before, During, and After Your Run

If you’re gearing up for the a Marathon, Half Marathon, an Ironman, triathlon, road race, or relay, consider these six tips for runners using nutrition and specific exercises for before, during, and after your run to help ensure your peak performance and fast recovery. 1. Focus on warm-ups over stretching. Stretching before a run was once believed to be the best way to improve performance and prevent injury. However, we now know that it can lead to stretch-induced strength loss. “What is important,” says William O. Roberts, M.D. in “Should I Stretch Before My Runs?“, “Is to have the functional range of motion needed to perform an activity.” Therefore, functional warm-up routines, like high knees, backwards running, grapevines, side planks, and front planks, can increase and improve your performance, as well as decrease injury. For more on the benefits of warming up over stretching, see this research article from the Journal of Strength and Conditioning Research: “Effects of Dynamic Stretching on Energy Cost in Running Endurance Performance in Trained Male Runners.” 2. Carb up pre-run. “The best pre-run breakfast consists mainly of carbohydrates, since they are digested most rapidly and are your body’s preferred fuel source… (and) small amounts of protein will help stave off hunger during the later miles” (Penny Wilson, PhD in “Perfecting Your Pre-Race Food Strategy” by Monique Ryan). Research shows that consuming 1.5-1.8 grams of carbohydrates per pound of body weight is ideal for improving performance (Ryan). She advises to begin consuming these carbs four hours before your race or training run. 3. Refuel along the way. “Start taking in fuel within 30 minutes of hitting the pavement,” says Pamela Nisevich Bede in “How to Eat During Long Runs.” For longer runs, bring sustenance with you and try consuming small amounts every 15 minutes. As a rule of thumb, you’ll need to add 30-60 grams of carbohydrates for each hour that you run over 75 minutes (Nisevich Bede). 4. Recover with protein and carbohydrates. Within 30 minutes of finishing, consume about 20 grams of protein and 40 grams of carbohydrates in the form of a workout shake or whole food, depending on your preference and dietary restrictions. Consuming fats immediately is not ideal because these slow down the digestion of the proteins and sugars, so keep it to just protein and carbs. 5. Use dynamic stretching. There isn’t one right answer for what to do post-run as far as movement. But from a functional perspective, dynamic stretching after a workout can help prevent injuries. Dynamic, or triplanar stretching, moves your muscles in all directions. See the following example of tri-planar stretching. 6. Drink water to your thirst. Evidence is diverse on how much water to drink and when before, during, and after your run. According to Dr. Maharam in “Revisionist Drinking,” “We’re used to hearing that thirst falls behind what you really need, but that doesn’t hold true scientifically” (Runner’s World Blog). Therefore, a good rule of thumb is to drink according to your thirst. And if you sweat more, you’ll want […]

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Posture and Back Pain: 5 Tips for Surviving Your Desk

If you’re like many people, you may spend hours every day sitting at a desk – or sitting in a car, or on a couch, or at a kitchen table. And as we sit – even though it looks like we’re doing very little – through our inactivity and posture, we can actually be causing ourselves harm. Consequences of sitting for long periods of time can include headaches, neck pain, low back pain, and rounded shoulders which can lead to upper back pain. Over time, one could even develop forward head posture, a condition in which the head drifts from atop the neck to in front of the body like a lamppost over a street, which can cause further neck and upper back pain. All of these dysfunctions can lead to a predictable set of imbalances in which some muscles become too tight and others become inhibited, neurologically weak and unstable. Life should be about productivity, not pain. The good news is you can do something about it: 1. Move often – Try to get up at least once an hour. 2. Stretch – Especially if you are seated and looking at a computer or TV, stretch by standing up and placing your hands on your lower back. Then lean backwards. 3. Drink water – Besides keeping you hydrated, if you drink water often enough, you will naturally get up from your desk to use the restroom. 4. Set alarms – Use your computer or cell phone to set alarms to remind you to take a break from sitting. Take a stroll, take a stretch, visit your coworker. 5. Consult a specialist – Chiropractors, physical therapists and other functional-minded practitioners can help assess your joint and muscle function or dysfunction to see if any treatment should be performed. She or he could also prescribe therapeutic exercises you could do throughout the day to work in a pain-free way.

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Stiff Sore Muscles

Stiff Sore Muscles Are you suffering from stiff sore muscles? Have conventional drugs and other treatments not helped to relieve your pain? If you are tired of dealing with constant stiffness and soreness, it’s time that you come to see me. I am Dr. Matt Shepard, and I specialize in active release technique, I am a sports chiropractors in Bloomington, IL, with the training and experience to help patients manage a variety of different aches and pains, including stiff sore muscles. There are many causes for sore, achy muscles. Often, patients come to see me in my office at 2309 E. Empire St. #400 , 61704 because they find that they are sore following an injury. Others are in pain just because they happened to move the wrong way. Do You Really Want to Rely on Medication? Often, when people experience muscle pain and stiffness, they tend to rely on over-the-counter and prescription medications, such as painkillers and muscle relaxants. Unfortunately, these can not only become addictive, but the more they are used, the less effective they become. Instead of relying on medications to deal with pain for the rest of your life, why not make an appointment at my Bloomington office, and see me for a consultation. I have the experience and training to help you manage your pain and deal with the root of your pain, with the goal of eliminating it altogether. Stiffness and soreness in the muscles is something that millions of people deal with, unnecessarily, each and every day. If you are living in the Bloomington area and are dealing with pain and stiffness in your muscles, come and see me, Dr. Matt Shepard, for a consultation. My office is located at 2309 E. Empire St. #400 , 61704. You can also phone my office at (309) 585-0382 . Take action now, contact me for a consultation.

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Shepard Pain and Performance Care
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Dr. Shepard provides on-site active release treatments for Bloomington IL and surrounding area companies. If you are a manager or owner of a company looking to decrease your recordable number of workers compensation claims. Contact Dr. Shepard today!

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