Hydration For Runners

Posted 9 August 2018 by prehab

water photo      1. Start Your Day With H2O 

Do you drink a big glass of filtered water every morning to start your system? If not, make that part of your morning routine. Try squeezing some fresh lemon in it to stimulate the liver and keep detoxification pathways going strong.

      2. Filter Your Water

Invest in a high quality water filter (and not the kind that just sits in your fridge). Even if the tap water in your area doesn’t make you sick, there are always many extra particles in tap water. Whether it’s residue from your piping or other bits of inevitable pollution, you don’t want to ingest it.

      3. Use A Glass Bottle

Get yourself a glass water bottle. Yes, glass. There are many glass bottles out there with rubber cases (so they don’t break). Many studies show that when we drink from plastic water bottles, especially if they’ve been in the heat, we are ingesting estrogen-mimicking components that throw off our hormonal balance.  Thiscan cause a laundry list of health complications that none of us want to face. So, to give your body a well-deserved break, drink from a glass bottle whenever you can. If you’re going on a run with a water bottle, look for metal bottles that are touted as being safe from dangerous metals. Glass is better for everyday use but, of course, can be heavy.

        4) Add In Electrolytes

Ok, now think about adding electrolytes to your water.  Sports drinks tend to be super high in sugar, so we recommend staying away. However, there are other electrolyte supplements out there! We recommend electrolyte drops that you can add to water. Also, adding some Himalayan Pink salt to a glass or two of your water each day will actually help your body retain hydration throughout the day.

         5) Listen To Your Body

The best way to determine if you are drinking enough water is to listen to your body’s natural signs.  Isyour mouth dry? Are you light-headed? Have you been sweating today? Do you have headaches? Are you having regular bowel movements? If you’re fighting some sort of infection you will also need to up your water intake.  There are lots of signs our body needs more water and we often ignorethem. If you’re training for a marathon, or upping your running routine, be aware of how much you’re sweating. If all of a sudden, you notice you’re sweating less, you could actually be dehydrated.

For more information about Hydration, specifically for runners, check out this great article by Holly Martin at:  https://draxe.com/hydration-tips-for-runners-including-race-day-prep/

By Caitlin Goldie, Certified Holistic Health Coach

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High Stress? Here’s How to Exercise

Posted 30 July 2018 by prehab

exercise-jog-jogging-1199590In this day and age, many of us experience a high level of stress. Short-term stress can help us achieve goals and stay motivated. However, our society is seeing a large increase in chronic stress levels, which play a negative role in our personal health.  When we experience chronic stress, our sympathetic nervous system is consistently activated and we go into “fight or flight” mode. Cortisol pumps through our bodies in order to better prepare us to run. Our nutrient absorption is compromised, as blood flow goes from our digestive organs to our muscles, literally preparing us to run from danger.  Of course this is not our brain’s intent, but our bodies don’t know the difference between active, physical danger and mental and emotional stress.

Cortisol abundance is actually one of the biggest challenges for people who are trying to lose weight. Do you exercise regularly and still have “stubborn” belly fat?  Oftentimes, we see patients who are active, love doing cardio multiple times a week, have high-stress jobs, eat healthily, and still have weight to lose around the middle. These same people often have some level of inflammation throughout their bodies.  For these patients, a fast-paced life often feels right–it is how they feel they are wired and they are often reaching amazing goals in their lives. However, we must all remember that constant stimulation (both physical and mental) increases cortisol surges which play a key role in weight and inflammation.  Phew! How do we balance out without compromising our obligations and achievements?

The answer is multifaceted. However, changing your exercise routine is a wonderful place to start. We like this article from The Poliquin Group, highlighting possibilities for some weight bearing and light cardio, plus the addition of yoga, acupuncture, meditation, or other practices that slow down the sympathetic nervous system.  If you are struggling with stress management and weight issues, feel free to reach out to us too. We have a full team of wellness practitioners at Prehab who specialize in creating health and lifestyle plans that meet you where you are, to elevate you to the optimal health we know you can achieve.

 

By Caitlin Goldie, Certified Holistic Health Coach

 

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Foam Rolling

Posted 2 July 2018 by prehab

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If you’ve been to our wellness clinic on the Upper East Side, you’ve probably seen our foam rollers—(you know, those long cylindrical pieces of foam that somewhat resemble rolling-pins for baking). Well, they actually serve a similar function for our bodies….ok, hear me out: when you put your weight on them and roll them along your muscles, they serve a variety of purposes, including a sort of self-massage that can be highly relaxing. So what exactly is this foam rolling-pin doing to our bodies? A big component is myofascial release. Fascia is a system of collagen fibers that surround our muscles, nerves, and organs. When we exercise or if we have old injuries, the fascia can become sore and restricted, causing discomfort and increasing our risk for injury. Foam rolling over tight areas can help release the fascia and helps allow it to repair. Think swifter recovery and heightened detoxification abilities. Be careful not to push it too hard, as foam rolling can be painful depending on how tight you are. Test the waters a bit and don’t dwell for too long on painful spots. You may need to work your way up to certain areas that are too tight. If you have an injury, ask your physical therapist if foam rolling is right for you. Feel free to ask us any questions you may have regarding foam rolling. We’d love to help clear up any confusion and demonstrate proper technique!

Here are some other great benefits of foam rolling:

  • Reduction of cellulite
  • Stimulation of lymphatic system/better immune system
  • Stimulation of circulation
  • Stress reduction/lower cortisol levels
  • Increased flexibility and range of motion
  • Faster recovery from exercise
  • Injury prevention

Check out this article from Dr. Axe to read more in-depth about the benefits and techniques of foam rolling:  https://draxe.com/foam-roller-exercises/

Posted in Everyday Prevention,Healing,Lifestyle | Leave a reply

Meditation? Yes, It’s Good For Almost Everything!

Posted 11 June 2018 by prehab

What do you think of when you hear the word: “meditation?”blog post

Until recently, I thought of meditation as sitting, legs crossed on a pillow on the ground and staring calmly at a wall for 30 minutes or more. My image of meditation was boring and frankly, seemed impossible to get into. However, with all the recent hype about meditation within the wellness community, I decided to give it a try. I now use an app on my phone called “Headspace”…. and I love it. You can download this or other apps (there are so many!) and test it out free of charge. The apps provide what is called a “guided meditation,” meaning a calm voice explains the principles of meditation and reminds you to pay attention to your breath. You can select the level of meditation you are comfortable with from Beginner to Advanced. Rest assured that you will not be overwhelmed as a beginner—it’s easy to start for a handful of minutes! What I’m learning is that the key to meditation is not necessarily the amount of time you spend, rather it’s your consistency with it. I started with a daily 3-minute session and gradually worked my way up to 5 minutes a day. Personally, I change the time of day based on my schedule, but some people find a consistent meditation schedule to be helpful in holding them accountable. I promise you, you can carve out 3 minutes a day to help your body and mind. And with all the AMAZING, scientifically-proven benefits listed in the article from “Live and Dare” below, why not give it a try? Check this article out!

https://liveanddare.com/benefits-of-meditation/

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ACL Prehab Program Decreases Injury Rates and Improves Hip/Knee Biomechanics

Posted 24 May 2018 by prehab

The anterior cruciate ligament, or ACL is a ligament in the knee joint, which supports the knee during jumping, landing and cutting tasks that are common in most sports. It is estimated that 100,000-250,000 ACL injuries occur each year in the United States frequently leading to reconstructive surgeries and 6 months to 1 year of rehabilitation to get back to sport.

So, why rehab when you can Prehab?

Research in the field of preventative programs has demonstrated a reduction of ACL injuries in female athletes by 74%. Female athletes are 2-10 times more likely to sustain an ACL injury as opposed to their male counterparts. This statistic is most evident in the 2017-2018 Notre Dame Female Basketball Team, which has lost four athletes to ACL injuries this season.

A recent 2017 study by Pollard et al in The Orthopaedic Journal of Sports Medicine demonstrated an improvement of Hip and Knee mechanics of female soccer players with participation in the Prevent Injury and Enhance Performance (PEP) Program, which was developed by the Santa Monica Orthopaedic and Sports Medicine Research Foundation. This study demonstrated improved use of hip musculature during landing tasks, which protects the ACL instead of relying on ligamentous support and quadriceps extensor moments, which have been associated with ACL injury. Enhancing athlete performance and decreasing ACL injuries can be the difference between a mediocre season and a championship run. Coaches and trainers at all levels of sports across the country are now incorporating Prehab programs for their athletes.

Could your athletes gain a competitive edge this season with a comprehensive performance enhancement and injury prevention program?

Stay tuned for more information about our ACL Prehab and Perform Program, which incorporates evidence-based PEP Program with the standardized Selective Functional Movement Assessment (SFMA) for a customized approach to athlete performance enhancement and ACL injury prevention.athlete-ball-fight-2209

For a free Prehab report of 7 secrets to stop knee pain follow the link below:

Knee Pain

Check out the links below for more details about the study and statistics mentioned in this post:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5593213/
https://www.functionalmovement.com/system/sfma
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5505503/
https://www.swishappeal.com/2018/1/2/16841802/lili-thompson-notre-dame-injures-knee-acc-ncaaw

By Dr. Arsen Virobyan, DPT

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Resveratrol: Justifying your favorite treats

Posted 9 May 2018 by prehab

200786-425x283-red-wineOur red wine fans out there: rejoice! In moderation, red wine is a powerful source of one of the best antioxidants out there—Resveratrol.  With such a wide variety of benefits such as reducing risk of cancer, dementia, reducing high LDL (the bad cholesterol), reducing inflammation in all areas of the body, and more, there is no reason not to include Resveratrol in your everyday diet. However, as a health coach, I don’t recommend over-doing the red wine.  While Resveratrol is an anti-inflammatory agent, alcohol itself is inflammatory so drink moderately and really enjoy every sip…there is medicine in the enjoyment, you know! So where exactly does this Resveratrol in wine come from? You can find it in the skins of deep colored fruits (mostly berries), including grapes. There are actually low levels of Resveratrol in white wine as well but since it spends less time in contact with the skin, red wine is much more powerful in terms of antioxidant content.  I encourage you to include organic blueberries, cranberries, mulberries, or other dark colored berries, pistachios, and raw cocoa (not high in sugar, please) in your regular diet because these are also excellent sources of our beloved Resveratrol. A little dark chocolate with a glass of red wine? Enjoy! Rest assured that you are ingesting some powerful anti-aging and anti-inflammatory elements. Still curious? Read a fabulous article by Dr. Axe below:

https://draxe.com/all-about-resveratrol/

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L-Theanine: One of the Best Reasons To Drink Green Tea

Posted 19 April 2018 by prehab

We’ve all heard that drinking Green Tea is good for us. Probably, we’ve heard that it is a good source of anti-oxidants and has a low-caffeine level that still gives us energy. However, did you know about the highly valuable, calming amino acid, L-theanine that green tea holds? L-theanine promotes alpha-wave brain production, causing us to have a similar brain activity to that which we experience after a meditation session. Basically, L-theanine changes our brain waves enough to improve cognitive function and create a sense of open-minded calm. Preliminary studies show promise that L-theanine can help prevent and treat Alzheimer’s disease, anxiety, schizophrenia, sleep troubles, and more.  Get your L-theanine from green tea or matcha tea. Read more in this fascinating article by Klara Mudge:

https://www.mindbodygreen.com/articles/l-theanine-everything-you-need-to-know-about-this-plant-based-powerhouse

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K-Laser: FAST & EFFECTIVE

Posted 21 March 2018 by prehab

pic-boostA Class IV Therapy Laser Used to Maximize The Primary Effects of Laser Therapy

At Prehab we are into the latest and most progressive technology to promote healing at the fastest rate. Lasers were theorized by Albert Einstein in 1916 and created by Theodore Maiman in 1960 and today have been adopted by top tier health care providers to “produce impressive clinical results”. Approved by the FDA in 2002, the Class IV laser has been proven to help with relief of muscle and joint aches, pain and stiffness, reduce muscle spasms, and relief of pain and stiffness associated with arthritis. HOW? The simple explanation is that the light promotes physiological changes at the cellular level that stimulates the healing process. The Class IV laser is painless and involves nothing but relaxation. Generally, we recommend about 6 treatments in order to stimulate the body’s natural ability to heal. Read more about benefits of the Class IV K-Laser by visiting the link below..

http://www.k-laser.com/docs/default-source/downloads-med-professional/K-Laser_Scientific_Report_For_Medical_Professionals.pdf?sfvrsn=6

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How to avoid Exertional Heat Illness during Training and Competition

Posted 23 February 2013 by prehab

Hot environments under athletic competition can present an athlete severe challenges. Heat exhaustion may be complex and difficult to fully comprehend because athletes are variably affected during high-intensity exercise in hot humid environments. Avoidance is the best cure; however adhering to known measures will limit approaching dangerous overheating levels. Current knowledge depends on the judicious field documentation of athletes who push beyond normal physiological limits. For example, EHS, the most severe form of heat illness, cannot be studied in the laboratory because the risks of severe hyperthermia are ethically unacceptable for human research. The survival of athletes reaching such limits depends on the early recognition and effective cooling therapy as highlighted by Prehab USA by clicking here.

 Her is attached also a position stand on Exertional heat Illness from the American College of Sports medicine. 

There are a few reviews of the available literature on Precooling and its application published in Sports Medicine.

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Lack of physical activity causes nearly 10% of all premature deaths in the world

Posted 16 January 2013 by prehab

 A new study published in The Lancet found that lack of physical activity causes nearly 10% of all premature deaths in the world, primarily due to cardiovascular disease, type 2 diabetes, and breast and colon cancers. Physical inactivity is responsible for an estimated 5.3 million of the 57 million deaths that occurred worldwide in 2008 and is comparable to the impact of well-known chronic disease risk factors such as smoking and obesity. In contrast, more than 1.3 million deaths worldwide could be prevented if more people got the recommended dose of this powerful drug that is 150 minutes a week of moderate-intensity physical activity, such as brisk walking for 30 minutes, 5 days a week. Furthermore, if we could eliminate physical inactivity, the life expectancy of the world’s population would increase by 0.68 years. See details of the study published in Lancet

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