What Shoes Should I Be Wearing?

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What Shoes Should I Be Wearing?

Navigating the shoe market can be daunting. Do you need extra arch support? Or maybe the minimalist shoes, which claim to be more functional, are best for you? Which do you choose?

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3 Tremendously Helpful Tools For Tennis Elbow

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3 Tremendously Helpful Tools For Tennis Elbow

Tennis elbow is the most frustrating injury I have ever dealt with. What began as a twinge outside of my right elbow quickly became a sharp ache that haunted me day and night. Not only were workouts painful—even picking up a glass of water hurt. But, after months of trial and error, I discovered tools and strategies that helped me recover.

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Home Gym Essentials

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Home Gym Essentials

Below you’ll find links to our recommendations for building your home gym. Each product is one that we use and believe in. Retail stores charge too much for our liking, which is why we searched hard to find options that are both high quality and affordable so that you don’t over pay or settle for low quality equipment.

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Welcome to ChiroStrength Hunter!

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Welcome to ChiroStrength Hunter!

I began thinking of ways to blend traditional fitness and rehab/prehab together with the goal of creating exercise programs that allow someone to pursue their fitness goals while becoming more injury resistant at the same time. Now I’ve come back to ChiroStrength to do just that.

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Top 5 Hip Mobility Drills

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Top 5 Hip Mobility Drills

Locked up hips will wreck the low back and lead to significant injury to the lower lumbar spine especially.  Also, when the hips are blocked, the body will respond by gaining more mobility below by requiring more lateral shift and rotation at the knee.

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Knee Pain: Is It Really A Knee Problem

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Knee Pain: Is It Really A Knee Problem

The first line of defense for most knee pain is injections, medication, or surgery.  All of these options are viable options, but should be a last resort.  This blog will explain how you should really approach knee pain first.

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Traveler's Guide to Fitness and Being Pain Free

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Traveler's Guide to Fitness and Being Pain Free

However, there are some tools you can travel with, which can be packed into any suitcase, which allow you to turn any hotel room into a movement and rehab mecca.  Maybe over stating that a bit, but these 5 things will allow you to workout and perform body maintenance while on the go!

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Does Your Squat Hurt Your Back?

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Does Your Squat Hurt Your Back?

If ANYONE (yes, this includes doctors) has ever told you to stop squatting for good, they are making whatever problem you had worse.  To be fair, maybe you should stop squatting the way you squat, especially if you see one of these 3 major movement faults: butt wink, side shift, or forward fold.

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The Posture Myth

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The Posture Myth

Our brain will always default to the most familiar position when we aren’t consciously thinking about alignment, so in the course of an 8hr day, we need a different approach to offset the over stressed tissues other than saying, "Sit up straight".

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Shoulder Prehab/Rehab Tips

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Shoulder Prehab/Rehab Tips

The reason for this disruption is often not a “shoulder issue”, but a problem of the surrounding structures which the shoulder’s function depends on.  Therefore, when looking for tips to recover from, or prevent shoulder pain/injury, look beyond the shoulder for complete resolution.

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Foundations Of Recovery Post Pregnancy

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Foundations Of Recovery Post Pregnancy

However, until the body is ready for this more advanced work, adopting these drills will set you up for faster recovery and less risk of pain/injury in those important first few months of your baby’s precious life!

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Active Care: Why ChiroStrength Is Different

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Active Care: Why ChiroStrength Is Different

Pain is like an onion; layered with compromised tissues that have failed to withstand the stress of your daily routine.  Treat the pain, and you remove only one layer, but it will come back.  But if we treat the pain, THEN remove each of these layers with a consistent, mindful, movement practice, you won’t be so dang easy to hurt!

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A System For Running Pain Free

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A System For Running Pain Free

Running Pain Free

Tips Beyond The Shoes and Miles

Running seems easy enough, right?  After all, it’s just a slightly faster version of the walking we’ve done since we were toddlers!  So, if you want to be better at running, all you need to do is run a lot and get mentally tough...

dwight.jpg

The reality is, running is very complex and requires the coordination of every muscle group in our body.  Therefore, training all of these systems to work together in an efficient manner is a must in order to reduce the risk of over use injuries.

Here are 5 tips to include in your routine to ensure you can run for longer periods of time without hurting yourself.

1)      Strength Training

This is a HUGE gap in the training for most runners.  You may not think you need to squat and deadlift to run properly, but the body needs lots of strength to maintain proper hip and spinal alignment, especially when fatigue sets in.  The more strength you can develop in the hips, back, and core, the more stable you will be throughout your run.  

*Because running is essentially one set of several thousand reps, it’s a good idea to stay away from higher reps in your strength training.  1 -2 days a week and 5 sets of 5 reps is a good start.

              Suggested Drills: Squats, Deadlifts, Reverse Lunges

2)      Balance

When I’m assessing a runner and I hear, “I have terrible balance”, I make sure they realize that running just one long session of balance. You can easily spend 80% of a run on 1 foot; if you can’t balance on 1 foot for 10 seconds at rest, you are a ticking time bomb for injury.  Not only do you need good balance, but you need strength on one leg.  My favorite drill for improving your hip strength, balance, and coordination is the single leg dead lift.  Here is Video explaining this in detail.

              Other Suggested Drills: Single Leg Dead Lifts, Box Step Ups, Shrimp Squats

 

3)      Core Isometrics

Contrary to popular belief, isometrics like planks are best used as breathing coordination drills. This means you must be able to contract the core while not holding your breath.  Breath holding and shallow breathing will drain your energy while running, and a loose core will put your back and knees at risk.  Therefore, to knock out two birds with one stone, practice these core Isometrics while maintaining good breathing patterns.

In the context of your running routine, perform these drills 2-3 times a week at least.  Doing prior to your run after your stretching is ideal. *Yes, my hair was terrible...

4)      Warm up properly

Simply stretching your calves for 2 minutes is not a sufficient warm up for something as complex as running.  Stretching should be part of the warm up, but you should also warm up the core and pelvic stability muscles.  Here is a good example of a 5 min warm up routine

              2 min of active stretch for the hip flexors (1 min each side)

              30 seconds of active stretch for each calf

              1 min of core/ glute activation with drills like the deadbug and glute bridge (*focus on proper breathing!)

               10 rear elevated split squats each leg. *Move slow and focus on your balance and hip power

5)      Active recovery

“Rest days” should NOT equal “do nothing days”.  On days you don’t run, you need be helping the tissues heal by foam rolling, cold showers, sauna sessions, massage therapy, etc.  You should also be allowing the nervous system to rest by sleeping properly and staying away from cardio as a whole.  These active recovery sessions are great days to practice balance and core coordination drills like chops and lifts and other core drills like shown in this video.

Active recovery is essential to decreasing risk of injury. Aside from tips to accelerate healing (foam rolling, cold/heat exposure, massage, ect), active recovery days are good days to include drills to focus on commonly neglected areas.

As you can see, there is much more to running than "right foot, left foot, right foot" 10,000 times in a row. Saying, "I don't have time for all this extra stuff" is an injury sentence, period.  You will not meet a single top level competitor that has a narrow training regiment, becasue if they did, they would've been hurt long before they were able to achieve success. 

Injury Risk can never be completely eliminated with any sport, but when it comes to running, following these tips will allow you to enjoy a long, successful running career and all the wonderful health benefits that comes with it with a much lower risk of those nagging injuries!

For more information on treatment or online coaching for sustainable exercise and pain relief, visit www.ChiroStrength.com or call the office 931-321-1414 to schedule your FREE consultation with Dr. Dunaway.

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