Posted 13 March 2019 by prehab
At Prehab, our passion is working with runners and athletes to help them achieve their goals and stay injury-free doing it. Today, we’re shining our spotlight on a runner who has been exciting and inspiring us as she busts through impressive PR’s and sets her sights on competing in the IAAF World Championships.
Ce’Aira Brown first came to Prehab last month and underwent a full Running Analysis with Dr. Arsen Virobyan. Through a detailed gait analysis and evaluation of whole-body strength, flexibility, and range of motion, we helped her gain more information about her strengths, weaknesses, and what to do to increase her already powerful athletic performance. Ce’Aira recently ran her fastest mile in a mind-blowing 4:28:12 in Boston (that’s less than a minute away from the current world record of 3:43:13!).
Ce’Aira slowed down long enough to be featured in the first of our Prehab Athlete Spotlight Series. We’re excited to see more of her in our clinic and on the tracks!
Annie: Where are you from, and how did you wind up in New York City?
Ce’Aira: I’m from Philadelphia, PA! I came to New York to train with Frank Gagliano and the NJNY Track club.
Annie: Did you always want to be an athlete?
Ce’Aira: Growing up in west Philadelphia, we would always race kids down the street in the neighborhood. I would race my brother’s friends and would always win, and from there I knew I wanted to be an athlete.
Annie: What’s the next big goal you’re chasing in your sport?
Ce’Aira: The next big goal I am chasing in my sport is making the world team in July.
Annie: Who are your inspirations and role models?
Ce’Aira: My inspirations and role models are my family, my father, Coach Gags and my former coach Krystle Hemby.
Annie: What are the biggest obstacles you’ve had to overcome on your journey to peak performance?
Ce’Aira: My biggest obstacle I’ve had to overcome was getting used to Coach Gag’s strength workouts!
Annie: What does an average week of training look like for you?
Ce’Aira: I average about 55-60 miles a week + speed on Fridays.
Annie: Where is your favorite place to run?
Ce’Aira: My favorite place to run is the Aqueduct trail in Tarrytown, NY
Annie: What are your most important off-the-track habits, and have you added any new ones since working with Prehab?
Ce’Aira: My most important off-the-track habits are strengthening my hamstrings. Since I’ve been working with Prehab I been working on single leg balance!
Annie: What is the most helpful tip or insight you’ve learned by working with Prehab?
Ce’Aira: The most helpful tip I’ve learned while working with Prehab is to work on the consistency of my stride, especially for last 100m of my race!
Annie: How would you describe the Prehab team?
Ce’Aira: I would describe the Prehab team as driven, motivated, caring and hardworking!
Annie: What are your favorite pre and post race meals?
Ce’Aira: My favorite pre and post race meal is pasta! I’m a big pasta lover.
Annie: What’s your favorite movie?
Ce’Aira: My Favorite movie is Step Brothers
Annie: Who is singer or band?
Ce’Aira: My Favorite singer is Summer Walker
Annie: What’s your favorite sports team?
Ce’Aira: My favorite sports team is the Philadelphia EAGLES!
Posted 9 October 2018 by prehab
In our practice, we do see trends in injuries or “trouble areas” in our patients. One trend we notice is hip tightness in physically active females, especially runners. Hip tightness is more than just uncomfortable—it can sometimes alter your stride. In fact, a lot of runners have slight imbalances in their gait, stemming from the hips. We see females with one hip slightly higher than the other, or tightness that causes more strain on one side of the body than the other. What may seem like a minor imbal
ance right now can escalate to injury over time, and it’s very important for active females to be aware of any hip imbalances they have. We see these conditions not only in runners, but also in women who take high intensity interval classes or have other regular exercise routines. There are a plethora of awesome classes out there that provide full body workouts and these classes can be super good for you. However, if you are unaware of your own personal imbalances, especially in your stabilizing joints like the hips, you may easily injure yourself, trying out new, high intensity moves. At Prehab, we help women (and men!) identify their imbalances through Photoelectric Gait Analysis, which takes incredibly accurate data to pinpoint the part of the body these imbalances originate from. After that, we take it one step further, designing a training program to teach you to strengthen the muscles that will support you. For example, women working on hip tightness may need to strengthen their glutes and core for extra support. We also teach people how to stretch properly, as over-stretching can be an issue in the hips for some people as well.
The bottom line is that hip imbalances and tightness can lead to major injuries. It’s important, especially for active individuals to be aware of their bodies and to learn how to strengthen for injury prevention. There are many fun and interesting ways to be active and we don’t want you to miss out!
For more information on female hip pain, check out this fantastic article by Amanda McCracken from Runner’s World Magazine Online: Here
By: Caitlin Goldie, Holistic Health Coach
Posted 10 September 2018 by prehab
Chances are, you are familiar with Turmeric, that vibrant yellow spice that is now having a big moment in the wellness world. The benefits of Turmeric are long-celebrated but it is just now making its way into mainstream wellness products. The active ingredient in Turmeric, called Curcumin, gives the spice it’s yellow hue and its powerful anti-inflammatory properties. Inflammation plays a key role in chronic diseases, as well as physical injuries and brain health, so upping your turmeric intake has potential to help treat and prevent a large number of different conditions! Dr. Gometz recommends Curcumin for our concussion patients as well, to reduce inflammation of the brain. Additionally, studies show the spice has powerful potential to protect against different forms of neurodegeneration. We highly recommend cooking with turmeric (add some black pepper to help absorption) or taking a Curcumin supplement. In fact, one of our patients came in recently just to tell us that taking a Curcumin supplement greatly reduced her inflammation better than the over the counter anti-inflammatories she had been trying! What a wonderful, natural supplement to add to your diet! For more information on the benefits of Turmeric/Curcumin, check out this wonderful article from MindBodyGreen
By Caitlin Goldie, Holistic Health Coach
Posted 30 July 2018 by prehab
In 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
Posted 2 July 2018 by prehab
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 11 June 2018 by prehab
What do you think of when you hear the word: “meditation?”
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!
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.
For a free Prehab report of 7 secrets to stop knee pain follow the link below:
Check out the links below for more details about the study and statistics mentioned in this post:
By Dr. Arsen Virobyan, DPT
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:
Posted 21 March 2018 by prehab
A 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..