Archive for May 2013

Fueling for a GOOD Start and Finish

This is not the typical topic for my blog articles. Typically I write about a specific exercise or condition, but as I continue to get more into running I’ve found that WHAT and HOW MUCH I should eat and drink for my prerace breakfast is important. Like more runners before a longer run or race I spend most of my calories eating good carbohydrate laiden foods. But one will be better spent eating foods that help restock liver glycogen, which was depleted the prior night. Jackie Berning, Ph.D., R.D., a sports nutrition and metabolism professor at the University of Colorado at Colorado Springs, states that “liver glycogen keeps your blood-sugar level steady during exercise.” Your morning meal provides fuel for your brain, helping to sustain motivation and concentration during longer runs. But the questions still lies in what should you eat before the longer runs? The best prerace food according of Penny Wilson, Ph.D., a Houston-based dietitian who works with endurance athletes, states that a prerace breakfast consists mainly of carbohydrates, since they are digested the fastest. Well I am sure that there was no surprise there. But some foods that you should avoid are fat and fiber. Fiber takes the longest to digest. Small amounts of protein is also necessary to curve hunger. Mrs. Wilson recommends foods such as, “a bagel with peanut butter, oatmeal with milk and dried fruit, or yogurt and toast.” Additional options include a banana and high carb. energy bar, waffle with syrup and strawberries, or vene a bowl of rice. Research shows that consuming 1.5 to 1.8 grams of carbohydrates per pound of body weight as the ideal for improving performance. That means for a 150-pound runner will need 225-270 grams of carbohydrate (about 1,000 calories). Now this may sound like just as much effort as running itself. Inorder to accomplish, the key is to get an early meal, three to four hours prerace exactly; according to the American College of Sports Medicine. The timeframe gives one enough time to digest so your stomach will fairly empty allowing your muscles and liver to be completely fueled.

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“He who treats the sight of pain is lost…” Karel Lewit

Since I began my studies at both professional school and through my own interests, this quote has never rung so true. I have had the great opportunity to study under several  Active Release Technique and Dynamic Nueromuscular Stabilization (DNS) teachers, who utilize this clinical treating mentality. As a professional who treats muscular skeletal pain syndromes, I am very open minded when it comes to the pain management topic. And no I don’t mean popping pills as a method of treating such pain patterns ; I see the benefit in acupuncture, Active Release Technique, physical rehabilitation, DNs, training proper motor patterns, as well as complementary therapies such as yoga and mediation. Of the many reasons people seek out medical (allopathic or alternative) care, the #1 reason is usually for some sort of pain, be it from an acute injury or some type of chronic or cumulative injury cylce condition.  According to the Centers for Disease Control (, the number one prescribed class of drugs is analgesics, which are painkillers. However, since chiropractors are doctors without a license to prescribe drugs, my focus in this article is on non-pharmaceutical approaches to dealing with pain. Specifically, I am going to be dealing with athletic-type of painful conditions that are quite common in an active and athletic population and even in sedentary populations as well (although for different reasons). Let’s start this article by discussing many of the common reasons people suffer pain (other than the obvious ones like acute, traumatic injury). Then, we’ll discuss how many of the common approaches to treating painful conditions, including limiting treatment to primarily the site of pain, are less than optimal and even counter-productive! Development of Pain in the Myofascial Tissues One of the most common sources of many aches and pains in the body are local areas of dysfunction in the musculo-tendonous tissues called myofascial trigger points. This term was originally coined by the late Dr. Janet Travel M.D., who pioneered the entire field of myofascial pain and dysfunction and really spearheaded the entire field of treatment for trigger points. In the second edition of the landmark text by Travell and her esteemed colleague Dr. David Simons M.D., a precise definition was given that we will use for explaining what a trigger point (TrP) actually is: A hyperirritable spot in skeletal muscle that is associated with a hypersensitive palpable nodule in a taut band. The spot is painful upon compression and can give rise to characteristic referred pain, referred tenderness, motor dysfunction, and autonomic phenomenon. Since so many fitness/health professionals throw theTrP term around so loosely we thought it was important to make sure we are being accurate with our current scientific understanding of the whole trigger point phenomenon. It must be remembered that much of the following information in only theoretical, the best scientific understanding we have at the current moment. Some of this information is tentative and must not be taken as “gospel.” We only highlight these concepts to stimulate a little deeper thinking on the […]

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