Get back to running sooner with these tips and exercises — This feels good. My passes are strong, feet are moving quickly, and my shots are on. Flashbacks of high school and college basketball run through my mind. I’m trying old moves and running familiar plays. I haven’t played basketball in a couple of months and for the first 30 minutes…

Shivering can affect your energy, stress, and body composition — Close your eyes and relax. Deep breath in, deep breath out. I coach myself, mentally preparing for this. I open my eyes, take a final breath out, and step in. The cold water hits me like a wave, shocking my body. I try to keep calm and remember why I’m…

Avoid pain with this simple change — “Well, it looks like you have a stress fracture in your tibia,” he said, somehow making this news sound matter-of-fact. I stared at my doctor with a face of confusion and frustration reflecting on the race. Of course, there was pain, but I chalked that up to the fact I…

Addressing migraines, tension, and neck issues — It’s time to focus and be productive. You organize your desk, write a to-do list, and are full of motivation. The only thing in your way is the pounding in your head. Headaches can be painful and distracting. Most people experience at least one headache in their life. …

You’re only hurting your gains — Since the days of Arnold Schwarzenegger, gym bros everywhere have been talking about “the pump”, the sensation your muscles get when they’re full of blood and feel like they are going to explode. I get it, it’s motivating to look in the mirror and see your arms looking way bigger…

Enough with the shin-anigans, reduce your pain — You’re in the zone. Your pace is good, breathing is in check, and your favorite song is playing through your headphones. The only distraction is the pain in your shins. Shin splints, medically known as Medial Tibial Stress Syndrome, is a common running injury. It got the name “shin splints”…

Put an end to your knee pain — Patellofemoral pain, often called runner’s knee, is one of the most common injuries I see in the office. It accounts for over 25% of all injuries seen in a sports clinic yearly.¹ Currently, the best evidence for treating this condition is through exercise. …

It’s time to change how I view the past — “You change your valley into a peak when you find and use the good that is hidden in the bad time.” — Peaks and Valleys by Spencer Johnson This year has been tough for everyone. Going into 2021, all people talk about is how 2020 was the worst year. Everyone…

Defining Achilles tendinopathy and providing evidence-based treatment — Roughly 7–9% of runners and up to 18.5% of ultramarathons runners have Achilles tendinopathy¹ What is Achilles tendinopathy? Achilles’ tendon The Achilles tendon is also known as the heel cord and is the tendon at the bottom of the calf. This tendon connects your calf muscles to the heel bone (calcaneus) with the primary job of…