Category: Everyday Prevention
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 25 January 2019 by prehab
Rest should be accounted for in any training program.
Sleep: A Necessary Reset
On its face, sleep should be the easiest way to recover. One study found that lack of sleep can lead to muscle degradation. 1 But many find it difficult to get the ideal seven-to-nine hours per night.
Sleep improves other facets of health that tangentially affect muscle recovery; the central nervous system (CNS) also recuperates during sleep, which is important for muscles, because the CNS triggers muscle contractions and reaction time. Hormones like cortisol and testosterone, which produce protein synthesis, are also working while we sleep.
-To help optimize sleep, it’s important to set a routine.
Our screens can negatively impact sleep, 2 so 60 – 90 minutes of screenless time before bed can do wonders. The blue light emitted from our devices tricks the brain into thinking it’s daytime and we need to be awake, decreasing our natural melatonin.
It’s also important to create an optimal environment for sleep. Things like blackout curtains, a cooler temperature setting in the bedroom, or a quality mattress can all encourage better, more restful sleep.
Rest Days: Muscles Don’t Take Breaks, But You Should
On a much smaller scale, what’s happening during sleep is also happening on rest days. Work rest days into your training program because they give the body time to repair tissues that have been broken down. 3
Depleted muscle energy stores, micro-tears, fluid loss–all the things that happen during a workout need time to recuperate and grow stronger.
Recovery time depends on your specific routine. Runners can have an especially difficult time doing this. For highly active runners who log miles six days per week, they should also incorporate recovery runs. About half of these runs should be at recovery pace, a slower less-strenuous pace that allows the body to recycle lactate as it’s produced. By increasing blood flow, recovery runs may actually accelerate the recovery process.
Also try to avoid intense workouts or hard runs on back-to-back days. Complete rest days vary by person, but a good goal is one or two rest days every week or ten days. Injury-prone athletes may increase the number of complete rest days during this period.
This article was originally published at HVMN.
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 9 August 2018 by prehab
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
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 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.
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