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graston technique

All Systems Go!

All Systems Go!

Running a marathon is not just about your muscles and your legs. As I reflected back on the process it dawned on me that it took every system on my body to complete the Marathon. So here it is, a review of all the systems it took to get to the finish line!

Run, Eat, Work, Sleep, Repeat

Run, Eat, Work, Sleep, Repeat

If this schedule sounds familiar, you’re most likely training for an upcoming race. Whether it’s a 10K or full marathon, your running schedule is probably dictating your life. Some weeks go smoothly and others can be a challenge. Between work, your social life, training, and getting enough food and sleep, how do we find the balance? Everyone maintains their life balance in different ways. If you’re anything like me, you rely on lists, meal prep, and a training schedule to guide you through each week. And while every week definitely hasn’t been perfect (I’m always learning), here’s how I’ve been balancing it all out.

IS MOBILITY BAD OR GOOD?

IS MOBILITY BAD OR GOOD?

Hypermobility vs Flexibility? Is Mobility a Bad Thing?

What is hypermobility?

When talking about fitness, many people use flexibility and mobility interchangeably, but the two concepts are actually very different! Mobility refers to the range of motion in a joint. Mobility is influenced by both the joint structures (where one bone meets another) and the soft tissue that surrounds that joint. Flexibility refers only to the soft tissue itself.

Compartment Syndrome Update

Compartment Syndrome Update

Chronic exertional compartment syndrome (CECS)—can be a completely sidelining injury. It’s a condition most commonly seen in the lower leg among athletes, especially endurance runners. Symptoms typically develop as a tolerable pain, but as the runner continues running the pain worsens until it becomes unbearable and the runner has to stop.

WTF is the TFL?

WTF is the TFL?

If you've ever had a hip or knee injury as a runner, you most likely have heard of the TFL. But what exactly is it and what role does it play in daily movement? The TFL (tensor fascia latae) is a muscle responsible for flexing, abducting (bringing out to the side), and internally rotating your hip. The TFL originates at the top of your pelvis and narrows into an attachment to your iliotibial band. Tightness in this muscle pulls the ball of your hip too far forward in the socket and makes it difficult for your hip to maintain its neutral position when walking and running.

Why Fresh Legs!??!?!

Why Fresh Legs!??!?!

On November 1, 2015, several sweaty, joyful, exhausted runners trickled through our doors after crossing the finish line of the TCS NYC Marathon. Sore and victorious, they told their heroic tales of their mornings that had begun before sunrise on Staten Island and involved self-transformation through the boroughs of New York City, all the way to the finish in Central Park. 

Jump on the Hydration Train!

Jump on the Hydration Train!

Here is a story that we are hearing weekly these days.

Patient: I ran over the weekend and I didn’t realize it was so humid.  My run went really well but my achilles tendon has been on fire ever since.

Therapist:  How much water did you drink this weekend

Patient: 2 cups of coffee and 1 bottle of beer

Gutsy Performance

Gutsy Performance

“Should I go before the warm up or after…or maybe before and after?”  If you have ever run a road race, you know one of the most daunting tasks on race day is standing in line for the porta-potty.  It’s in every runner’s pre-race routine though because running on an upset stomach is no fun!  Sometimes despite your best effort however, the stomach bug will find you during an intense workout or race.  An email questionnaire was sent to over 2,000 runners following a marathon event in the Netherlands.  Of the 1,281 runners who responded, 45% complained of at least one GI symptom during the event. Why is that?

Mind Over Matter

Mind Over Matter

Training is beginning to pick up as marathon season fast approaches!  Runners are physically preparing to run farther than ever before or conquer personal bests from years past.  An absurd amount of time is being spent replenishing nutrients lost in sweat during the summer heat.  Foam rollers are being worn out from the constant need to loosen tight muscles or even the dreaded IT Band. But at some point on race day, your mind is going to question your physical limits.  No matter the miles run, fluids consumed, or muscles foam rolled, you will have to be ready mentally.  So what are you doing to prepare mentally? 

Stressed out Kidneys!

Stressed out Kidneys!

Not many people realize that running actually involves all of your organs, not just your muscles!

For one organ to function correctly, it needs the other organs to work correctly.Kidneys are responsible for filtering waste out of your blood.

Advil and Ultras

Advil and Ultras

We've all been there. You ran a little too far, ran on tired legs, wore heels for too long after a long run. Nothing a few Advil can't fix, right? It's becoming more and more common to reach for the Advil when something hurts, especially during marathon training. But for those of us running long distances, what are we doing to our body’s ability to recover?