…and every page. Use your own web browser search to find a key word in the comments. For example, for Firefox, you can simply start typing a word and it will search for that word. So if you want to find out more about stretching for swimming then type “swimming” while you’re on the article about stretching and if it’s discussed in that article or in the comments then you’ll find it right away. A couple more Sock Doc useful tips: Please check out t…
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…Sock Doc” page with any concerns. Children’s Online Privacy Protection Act Compliance We are in compliance with the requirements of COPPA (Children’s Online Privacy Protection Act); we do not collect any information from anyone under 13 years of age. Our website, products and services are all directed to people who are at least 13 years old or older. We have no way of distinguishing the age of individuals who address our website, and so we carry o…
Are You On Drugs?
…for these drugs, unless they have a TUE. But the exemptions aren’t easy to come by hence the complaining, “I have a medical condition” begins. I say too bad. Caffeine is probably the most common drug used today, though perhaps you could argue sugar is a close second here, although not a true “drug.” But back to the definition of a drug – a food can have a drug-like effect in certain amounts, or in certain people. Many people use caffeine and sugar…
Surgical Intervention: Think Twice Before You Get Knifed Part I: Making an Informed, Educated Decision
…the report or diagnostic study finding. Look at the Other Side It’s not uncommon for someone to have a complaint and the area of concern shows something rather remarkable just by pure coincidence. In other words, how do you know if what was discovered during a diagnostic study wasn’t already there before you had pain or loss of motion? Maybe that’s just how you were made and now it’s being cited as the reason for your ailment or inability to heal…
A Case For Orthotics?
…s simply masking the symptoms and not addressing the problem. Say you have plantar fasciitis, for example. The fascia running along the bottom of your foot is too tight, torn, or even degenerated, and it’s causing pain. Your foot is not moving correctly and most often this is from a problem (weakness) in the tibialis posterior muscle. The main arch of the foot is not supported correctly, proper pronation and supination of the foot is not occurring…
Sock Doc’s MovNat Guest Post
…neurological concepts that are part of each and every one of us. Take, for example, a quadrapedal motion (QM), also known as the bear crawl. This cross-crawl pattern is something we’ve all done, but most likely not for a long time, so when you try to do it as an adult, you’ve got to think about it. Perform the movement going backwards and you really have to concentrate until your nervous system picks up the pattern and takes over. Who hasn’t looke…
Athletes, Sun Exposure, and Vitamin D
…containing hydrogenated oils and even aluminum, as safe. So I wouild not recommend that you simply use products that they rate as healthy. Stick with natural products and use the site’s search feature to check suspect ingredients. Remember: Get a tan if you can Don’t burn Check your sunscreen’s ingredients Eat healthy fats such as nuts, seeds, eggs, avocados, fish and flax oil as well as foods high in antioxidants – organic fruits, veges, and herb…
MovNat Podcast: Move Effectively & Efficiently
…In this podcast I discuss many aspects of health, fitness, and natural movement principles with MovNat founder Erwan LeCorre. Learn more about MovNat here! http://www.movnat.com/wp-content/uploads/powerpress/Episode0005.mp3 You can also Listen to the podcast in a new window or download (Right click to save), or listen to the podcast at MovNat.com….
Sock Doc Podcast #3 At Trail Runner Nation: Strength Training For Endurance Athletes
…ck Doc Training Principles: strength training for endurance athletes, Crossfit (the good and the bad aspects), MovNat, and how to recover and rest efficiently. Check it out! http://www.trailrunnernation.com/wp-content/uploads/podcasts/sockdoc-3.mp3 You can also Listen to the podcast in a new window or download (Right click to save), or listen to the podcast at Trail Runner Nation….
Sock Doc Podcast #4 At Trail Runner Nation: Inury Prevention – Ice, NSAIDs, Hormones, and More!
…uch as cortisol are altered with training. The Sock Doc “First Aid For Injuries” series is discussed as well as other topics related to health and fitness. It’s 89 minutes long and packed full of information! http://www.trailrunnernation.com/wp-content/uploads/podcasts/Gangemi-NSAID.mp3 You can also Listen to the podcast in a new window or download (Right click to save), or listen to the podcast at Trail Runner Nation…
Grinding Away: Bruxism
…urself. The stress these individuals are under, especially if they’re in a combat situation, is one which few can comprehend unless they have been in such a situation. Though the teeth may be the last thing a solider may be concerned about, there is a huge bruxism problem in the military. Those in the armed forces are often under high physical and mental stress and are provided with inadequate nutrition. Adding to this stress is a huge amount of c…
Truly BAREFOOT
…ts of wearing less without even knowing it because fewer and fewer people will be talking about it. Minimalist shoes are only getting thicker and softer, much like the average human being. The Paleo lifestyle is the complete package. It’s a way of life. It’s not eating gluten-free while you sit at a desk all day and walk in thick shoes. Lose your shoes entirely and take yourself to an entirely new level of well-being….
This Is Why You’re Still Injured
…d Sunday; some people even race twice in one day – it can get a bit crazy. Plan your schedule and plan your races. You can’t race effectively and remain healthy if you’re racing hard all year-long. Likewise, you need times when you chill out on the long distance and stay away from the high intensity anaerobic workouts. Don’t get stuck in a rut by doing the same type of training over and over all year-long, only to wonder how the hell you suddenly…
Make Up Your Mind: Will Running Make You Stronger or Kill You?
…I bring this up? Because it’s important to realize that most of the “new research” and current recommendations either aren’t really new, aren’t valid, or don’t even apply to you – the (hopefully) healthy and fit human being. Another “Less is More” Study – Nothing New Earlier this month (June 2012) the New York Times once again wrote about some “new” research that basically says running over 20 miles per week may be more disadvantageous to your hea…
Stress: “Make You, Break You”
…diet. Need I suggest a type of diet to get you started? I hope not. Daily commitments and time management are another way to help lower your overall stress. It’s hard to find someone today who is working just 40 hours a week. Today, the normal seems to be 50-60 hours and that often doesn’t include commute times. Find ways to be more efficient at what you do and learn to say ‘no’ when you’re already over-extended. Adjust your schedule if possible…
High Fructose Corn Syrup – Steer Clear For Your Health & Performance
…tly is in their food and where it comes from. They even launched a website www.sweetsurprise.com to help that “uninformed” consumer become more “informed.” Well, aren’t we so lucky to have them looking out for our best interests. Of course, they’re only going to discuss basic principles in hopes that you’ll still give their nutritional-devoid, highly refined food product a second chance. Let’s look at a few “Realities” as they call them from their…
Plantar Fasciitis: The Pain You’ve Got That Doesn’t Even Really Exist
…eping well, training well, etc. Just spend a few hours or days on sock-doc.com or drgangemi.com! (Not to increase your stress, but to understand how to live a more healthy life – just want to be clear there.) To help prevent PF and other foot problems you’ve got to of course look towards the feet to some degree too. Strong, supple, healthy feet! The easiest way to begin to improve foot health is to be barefoot as much as you comfortably and safely…
Easy on the Carbs – Get Lean, Get Fast
…le from you diet. So keep to aerobic activity during the TWT. DAY 15: TEST COMPLETED, TIME TO ASSESS THE SITUATION: Re-evaluate your list of complaints. What symptoms are better? What symptoms are gone? How is your energy level? Your sleep? Your mood? If you felt better, start adding small amounts of carbohydrates back into your diet. Start very small, such as a piece of fruit for breakfast, some yogurt at lunch, or some rice with dinner – not all…
Anti-inflammatory Diet (1/2) On FLOW
…flammation that you have in your body or will have in your body when you become injured, if you become injured, as well as how quickly you’ll heal up. Now you’ve probably heard about things like omega-6 fats and especially omega-3 fats, commonly known as fish oils. Fish oil is a very easily obtained food supplement today. High levels of omega-3’s, fish in general obviously, as well as flax oils and some walnuts, too, these foods contain a lot of o…
Sock Doc Podcast #2 At Trail Runner Nation
…ur 79 minutes. Download and listen to on your way to work or during your next run. We discuss Principles I and II of the Sock Doc Training Principles, and a whole lot more. Enjoy! http://trailrunnernation.com/podpress_trac/web/6177/0/soc-doc-anaerobic.mp3 You can also Listen to the podcast in a new window or download (Right click to save), or listen to the podcast at Trail Runner Nation…
Tissue and Joint Repair – Enough to Make You “GAG”
…school and college years as I was always injured. Skin burns are also very common using DMSO especially if it’s mixed with a NSAID and then applied directly to the injured area, as many athletes do. So if you are having joint pain or a connective tissue problem, especially the common cartilage degeneration, what do you do? Do you take glucosamine sulfate for joint repair? Chondroitin sulfate? MSM? DMSO? Cysteine or glutamine? Taking all the nutrie…
Breathe Better: Understanding Exercise-Induced Asthma
…ions known as a leukotriene modifiers (Accolate, Singulair,Zyflo) are also common. They’re used to combat inflammatory conditions that are much stronger than those resulting from an immune-histamine reaction. They also come with psychological side effects such as aggression and depression. Fighting this type of inflammation as well as most inflammation in your body involves balancing fatty acid metabolism (Omega 3 & 6 fats), dealing with insulin r…
Dietary Danger: Partially Hydrogenated “Trans” Fats
…for the common frying-type vegetable oils – corn & soy. With so many food companies scurrying to make their product “trans fat free” to gain market share of the quickly spreading trans fat awareness craze, many are using deceptive tactics to trick even the informed consumer. Perhaps you’ve seen those labels flashing “Zero Trans Fats!” on bags of potato chips, crackers and other snack foods. While that sounds like an honest attempt of the food ind…
Consistency: Smart Training
…tation Marathons, half-marathons, mud runs, and ultra distance races are becoming more and more popular over the years and many enter these races as their first running event feeling as though they have something to prove to themselves or others and the shorter races just won’t do. Even the Tri-Geeks don’t let you in their special club unless you do an Ironman. I see a lot of people train for a marathon or other long distance event by running just…
Aging Athletes: Your Excuse Is Getting Old
…ate energy for a prolonged period of time. With the scary misinterpreted research coming out over the past several years saying that “chronic cardio” is a killer or at best a waste of your time while high intensity interval training (HIIT) is the way to go, many people now neglect the fact that a strong aerobic system is a huge component of health and fitness. Your aerobic system provides a solid foundation for good health. It is the system that p…
Sock Doc Training Regimen
…e beautiful things about HR training and building your aerobic base, you become very efficient. I hear patients complain all the time that they can no longer run but have to walk because their heart rate is too high. Unfortunately, most don’t stick with the program. But when you do, you’ll eventually have to work at it to stay aerobic. So now when I go out for a run and I’m going along I often look at my watch and see I’m in the upper 130s or lowe…
The Ultra Dilemma
…rather than pushing their bodies hard for prolonged periods. Now sure I’ll entertain the idea that there were some stellar human athletes back then, (probably more than there are today), and they could perhaps comfortably cover ten miles of harsh terrain in an hour or so. But just like the small handful of elites today, they are just that – the minority. Humans aren’t evolving in the same linear fashion to run these longer distances faster and mor…
Aerobic or Anaerobic? – The Right Way At The Right Time
…lored to your specific need/activity and modified throughout your training plan. Ready to do some anaerobic endurance? Think short and fast and warm-up aerobically at least 15 minutes first. Here’s a few anaerobic workout examples: Sprint 20-30 seconds with 60-90 second recoveries for 4-5 repeats Run hills – find a steep hill that takes your HR into Zone 5 for 60 seconds. Recover on the way down. 4-5 repeats After the warm-up, stay in Zone 4 for 4…
Everything in Moderation?
…indulge on foods that are truly damaging to your health. Moderation soon becomes a habit, the habit becomes poor health, and the poor health becomes a disease. A diet of unhealthy moderation will leave you more susceptible to the flu, winter depression, weight gain, and a slew of other health problems including perhaps the start of a major disease. So the point here is this: moderation has its place in every aspect of health – diet, exercise, slee…
Sock Doc Podcast #1 At Trail Runner Nation
…d Faith. It was a lot of fun and those guys have a great site so check them out. (And yeah, I can’t believe how many times I say “ya know” in the podcast. I’m such an amateur.) http://trailrunnernation.com/podpress_trac/web/5062/0/da-soc-doc.mp3 You can also Listen to the podcast in a new window or download (Right click to save), or listen to the podcast at Trail Runner Nation…
Sock Doc Podcast #7 At Trail Runner Nation: Sock Doc Prescribes More Sex!
…rease performance. It’s a good one! You can read the article which we discuss here on Sock Doc. Check out another informative, entertaining, and all around awesome podcast at TRN! http://trailrunnernation.com/wp-content/uploads/podcasts/sexwithSocDoc.mp3 You can also Listen to the podcast in a new window or download (Right click to save), or listen to the podcast at Trail Runner Nation…
Sock Doc Podcast #5 At Trail Runner Nation: Is Running Bad For Your Health?
…h. The article, “Enough of the Aerobic and Endurance Bashing Fostered by ‘New Research’ and Personal Agendas“, set the stage for my discussion with Don, Scott, and Faith. Enjoy! http://trailrunnernation.com/wp-content/uploads/podcasts/socdoccult.mp3 You can also Listen to the podcast in a new window or download (Right click to save), or listen to the podcast at Trail Runner Nation…
Sock Doc Podcast #6 At Trail Runner Nation: Running Fast, Smart, and Healthy in 2013
…h, some important health and fitness issues we learned in 2012 and want to emphasize in 2013. Check out another informative, entertaining, and all around awesome podcast at TRN! http://trailrunnernation.com/wp-content/uploads/podcasts/docandcuc.mp3 You can also Listen to the podcast in a new window or download (Right click to save), or listen to the podcast at Trail Runner Nation…
First Aid For Injuries Part I – Sports Injury Causes: Understanding WHY You’re Injured
…r recovery, improper diet, improper footwear, past injuries still creating compensatory patterns in your body, or too much emotional stress in your life. Eventually the muscle imbalances reveal themselves as pain, inflammation, and an injury. Additionally, most of these same stressors result in both antioxidant depletion and corticosteroid depletion – both major predisposing factors when it comes to an injury. (Corticosteroids are adrenal hormones…
Sock Doc: Treatment & Prevention of Shin Splints
…shin bone, again your tibia and this is the one that I talked about in the plantar fasciitis video. It comes all the way down from the back of your leg here, I’ll show you more in a minute, all the way down to the arch of your foot. So you’ve got an imbalance between these two muscles and that’s why the pain persists. Now what will either happen is one of two scenarios. Either the muscle in the front, the tibialis anterior will spasm because of th…
VIVOBAREFOOT Gobi Review: Get Around In Style
…Giving you natural motion control by allowing your Great Toe to engage rapidly with the earth as well as independent rear and fore-foot movement. The Gobi is built with your foot in mind; the toe box is nice and wide giving your toes the space they need. The ultra-thin sole is completely flat from heel to toe so your arch can function completely naturally. Brain meet feet. The super thin 3mm puncture-resistant sole let’s the feet receive all the…
Sock Doc: Sports Injury Consultant
…e found on the link just above (cost/payment/terms). Dr. Gangemi “Sock Doc” Recommended blood work: CBC with differential Lipid panel General chem panel HbA1c Vitamin D (25OH D) CRP *Hormonal issues? – Full thyroid panel (TSH, free T3, free T4, TPO antibody, TG antibody) *Men – testosterone and PSA (For testosterone you want: Free and total testosterone by LC/MS (Liquid chromatography/ Mass spectrometry) which is LabCorp #070038 if you use that l…
Running the Spartathlon Ultramarathon in a Pair of Sandals
…need to be tailored to each individual. But many runners break down and become injured and sick because they log in huge mileage days over many weeks for too long of a cycle. Claus’ style of running “shorter” distances day after day until he felt like he wasn’t recovering is both smart and effective. There’s a lot to learn from Claus and his race story. Check out Claus’ blog flatfoot.guru and his race review here: http://flatfoot.guru/spartathlon…
Coach & Athlete’s Testimonials
…urn to full activity for some athletes has happened at an accelerated rate compared to traditional treatment options. Dr. Gangemi not only analyses the existing injury but finds the cause of it, which may be triggered by pre existing symptoms in other parts of the body. I have first hand experienced the healing power of his treatment methods and I highly recommend him to anyone.” – Elmar Bolowich; UNC Head Men’ s Soccer Coach 1989-2011, 2000 & 201…
Injury-Free Running Booklet
…pleased to have contributed to the Natural Running Center’s booklet Injury-Free Running: Become a More Efficient and Faster Runner. This short but very sweet 72-page booklet discusses the basics of natural running and how it can help anybody and everybody not just run more efficiently, but develop their overall health and fitness. You’ll learn how to choose a proper shoe so it doesn’t alter your gait and result in an injury. How to transition from…
Is Your Recovery Drink or Nutrition Bar Toxic?
…ium Glutamate, Hydrolyzed Vegetable Protein, Vegetable Protein, Hydrolyzed Plant Protein, Plant Protein Extract, Sodium Caseinate, Calcium Caseinate, Yeast Extract, Textured Protein, Autolyzed Protein, Autolyzed Yeast, and Hydrolyzed Oat Flour. ** Hydrolyzed Whey Protein and Hydrolyzed Soy Protein are often found in energy bars and drinks that so many triathletes, runners, and cyclists consume. Some say even whey protein isolates and soy protein i…
Gluten Allergies
…ey’re not. A lot of people are just following the fad because being gluten-free today is the way to go. Companies are marketing this so well. They even plug gluten-free on the back of apples or gluten-free on some heavy cream. Products that are clearly not going to be keep be containing gluten which is wheat, rye, barleys, and sometimes oats if they’ve been cross contaminated. So how do you know if you have a true gluten allergy? Well first, under…
Stretching as a Warm-Up and Injury Prevention
…it imbalances, and other factors that affect the nervous system, it’s very common for a compensatory pattern to develop that is now hindering the area of injury and keeping it from healing. Much like an injury, you may feel tight and the need to stretch one area of your body because another area is too tight. A common situation arises when a person has poor shoulder mobility and this affects their hips. Stretch your hips all you want, but you won’…
Health Concerns for Students
…o the food, it slows down the experience, and can help the family dinner become more of an opportunity to connect and communicate. Plus let’s not forget that learning how to cook is a great lifelong skill and there’s a lot of science and math involved! If you are fortunate, you may live in an area with a farm to school type program. These programs get locally grown food into the school cafeteria. Often the students get to meet farmers and chefs an…
This Is Zero-Drop: A Shoeless (and Sockless) Sock Doc
…Minimus Life. I am using the Nike Free 3.0 for yardwork. I really like the NB and I don’t perceive the Minimus Life to be a walking/recovery shoe as they’ve designed it. It’s only a 4mm (10mm-6mm) drop and fits like a slipper. I plan on wearing their newer version of a zero-drop model when that comes out, and hopefully running more and more barefoot everyday. For trails I wear the New Balance Minimus Trail. This article originally was written for…
SOCK DOC: DEVELOPING A STRONGER, INJURY-FREE ATHLETE WORKSHOPS
…ry functional and fun exercises. I did great, felt great. I would highly recommend attending. This combination can’t be found anywhere! ~ Brett. M., DC * Sock-doc rules. What more can I say? Having had the life changing experience of being treated by him, coupled with awesome MovNat training – as the single female in the group, I have to say I am still smiling. Not only did the MovNat skills teach me how to better use my body, it convinced me to c…
Your Running Shoes Are Only Part of the Injury-Free Prescription
…g out too much either. If you’re stressed out at work, stuck in front of a computer, have a long work commute, and have family stresses on top of that your body will perceive that as if you’re training hard all day long. Cortisol levels will elevate, beneficial sex hormones like testosterone and progesterone will plummet, and muscular imbalances will occur just as they do with overtraining and dietary and nutritional imbalances. The end result is…
Sock Doc: Natural Treatment & Prevention of Shoulder Pain, Rotator Cuff Problems, & Frozen Shoulder
…own, and then this supraspinatus coming out, okay? Now another muscle that comes up and comes down in your ribs here on the side, let’s turn a little bit again, are these like finger-like muscles called your serratus that come over the ribs. And they’re actually going to go up and help stabilize your scapula with that subscapularis muscle. So your serratus muscle is any type of holding and supporting like that as well as pushing. It’s a really imp…
Sock Doc: Natural Treatment & Prevention of Tennis Elbow, Golfer’s Elbow, & Other Elbow Problems
…e same thing, people who wake up with numb hands when they sleep, that’s a common, common problem too, from dysglycemia, in that case, nocturnally, night dysglycemia, and there is some stuff on the website about that, sleep problems. So again, elbows, think about the triceps, think about the biceps, think about the different motions that we talked about, pronation, supination, and even wrist flexion and extension, sometimes with elbows, but that’s…
Out of the Gait: A Sock Doc Review of Running Gait
…nning or walking with the affected leg swinging out to the side, trying to compensate for the injury through a shift in weight. Many runners are chronic compensators even though they might not even realize it. The athlete goes from one injury to the next, never really completely healing the previous injury, only altering their individual style and gait, (body mechanics), until the pain is subdued or eliminated. Soon, that old injury is no longer f…
Plantar Fasciitis: Healing Up Your Heel Pain
…you can do with respect to plantar fasciitis natural treatments. See the accompanying plantar fasciitis article here! Video Transcript Hey, this is Dr. Gangemi, and I’ve got a new Sock Doc video for you here. It’s been several years, almost three, since my last Sock Doc video, and seven years since the original Sock Doc site started as well as my first video on plantar fasciitis. And this video is on that topic, plantar fasciitis. A lot of peopl…
Athlete Motivation Part I: It’s In Both of Your Brains
…NT imbalances and depletion, but to accentuate your brain messengers to become a healthier and fitter individual – drug free. You Think What You Eat Yes, your food does affect your mood, just look at some athlete who is bonking during a race and they’re pissed off at everybody since there’s inadequate sugar going to their brain. But it goes much deeper than that. Serotonin and dopamine have a major impact on the gut and that gut function comes ba…
Lose Your Shoes
…and Barefoot-Style Shoe Suggestions As of Spring 2013, these are the most common recommendations I give to patients for footwear, and where I see the most success. “Transitional Shoes” New Balance Minimus Trail MT10 (not the Trail MT00). This is a 4mm drop (15-11). Great for the road and most trails. This is the most common shoe I recommend even if you never go on a trail. Nike Free 3.0 v4. More cushion than the NB Min Trail. Same drop but more s…
Enough of the Aerobic and Endurance Bashing Fostered by “New Research” and Personal Agendas
…eight, blood pressure, cholesterol, and so on.” I, like Alex, am all for research, but research that is unbiased, statistically accurate and complete, and the findings are consistent within a reported population. In other words, don’t include non-runners or overweight alcoholic smokers in an endurance study. Alex also makes reference of another study published in the Lancet in Oct 2011 which, via a questionnaire to over 416,000 participants, concl…
Stay Healthy and Fit This Vitamin D Winter
…make vitamin D3, also known as cholecalciferol. This further goes on to become 25-Hydroxycholecaliferol, (25(OH)D, also known as calcidiol), in the liver, which happens with adequate niacinamide (vitamin B3) and magnesium levels. The 25(OH)D level is the one that is the best indicator of vitamin D status. Then with some more niacinamide and iron it becomes 1,25-dihydroxycholecaliferol (calcitriol) in the kidneys. This is the most hormonally activ…
Healthy People = Barefoot People
…ving elbow pain every time you played tennis because you wore a brace, for example. Just because you don’t have pain, weakness, or discomfort doesn’t mean a problem is not there. Ask yourself WHY you can’t be without your supportive shoes or supportive foot braces. This doesn’t mean you go barefoot right away, but you should enter the realm of minimalism just to get an idea of where you’re at. Stronger feet and lower legs and more body awareness a…
Carbohydrates: Evil or Essential?
…sugar (-genesis) and most often it is doing so from amino acids, which are coming from protein, which is often coming from breaking down valuable muscle tissue. No, that’s not a good thing. Even if you’re burning mostly fat during training, after some time you will be pulling protein for fuel. Many say this occurs around three hours in a well conditioned athlete, and therefore for those not so well conditioned, it will occur much sooner. Aside fro…
Train Hard, Race Fast: Carbohydrates for Training and Recovery
…train as long as possible without any sugar; this will help your body to become accustomed to burning fat. During a race it’s often fine to consume the carbohydrates you need to perform your best – after all, it’s a race and you will most likely (hopefully) be pushing yourself harder. But this doesn’t mean you go from eating no food during training to carb-crazy in a race. The amount and type of carb you eat during the race is based upon what you…
Food That Heal On FLOW: Protein Performance
…get and is not very expensive, and that’s eggs. Eggs are a great source of complete protein. It’s something that is eventually going to be made into an organism, whether it’s a chick, or a duck, or an ostrich. These tend to be the cheapest sources and the most complete sources of protein you can consume along with great fats in there, healthy cholesterol levels that won’t raise your bad cholesterol levels. They contain a lot of important vitamins…
About Sock Doc
…way” opinions that you will find on most sites. Although I find a lot of research interesting, my research lab is my treatment room. This is where, on a daily basis, I get to see how individuals are functioning or dysfunctioning, and determine how to correct and improve their health and fitness faster than most can comprehend. It’s 100% holistic. It’s mental and physical work. I’m not behind a desk recommending exercises or dietary changes based o…
Vegan Athletes
…n come and go when they please too – I’ve never known a slave to have that freedom. Again, I understand that commercial farming of bees is a huge problem. A Final Vegan Note Here’s the point – follow a diet that works for you and don’t assume that you’re on the ideal diet for your genetics, chemistry, lifestyle and activity level based solely upon what you read or what someone else is doing. You need to figure out and fine tune your own individual…
Your Best Training Partner – The Heart Rate Monitor
…art rate display, and day/date calendar. Some monitors are even capable of downloading your workout information into your personal computer with the use of an interface adapter. Polar and Garmin are two companies that make great monitors. Heart rate monitors work the best when a runner, cyclist, or triathlete knows how to properly use them. Putting the monitor on to see your heart rate can be interesting and fun, but it will be most valuable to yo…
Lick the Salt to Kick the Competition
…uring a race, or all day long for that matter. How do aldosterone levels become diminished? The answer to that is excessive stress. Under stress, especially chronic stress, the adrenal hormones become depleted and no longer function as optimally as they should. Although this is not a pathological response, and therefore not medically recognized, excessive and high stress levels directly fatigue the endocrine glands where our stress hormones, such…
Nutrition & Energy Bars – Know What You’re Eating
…they are called energy bars, snack bars, health bars, or sport bars, these compact foods can boost enough content comparable to an average meal, though that doesn’t mean the meal is actually healthy. Nothing can compare to actually eating whole foods, though some of the whole food type bars come close, and they’re convenient. The vast majority of bars can be divided into four categories – high protein bars, carbohydrate bars, 40-30-30 bars, and na…
The Sock Doc Training Principles: Become a Strong, Fast, Efficient, Injury-Free Athlete
…us levels. I hope you enjoy them and learn a thing or two. Please post any comments or questions here on this post, or the individual articles. Sock Doc Training Part I: Aerobic Activity Is the Foundation to Your Health AND Fitness What exactly is “cardio” exercise? Aerobic activity will benefit everybody – it is NOT “chronic cardio” Understand the difference between aerobic and anaerobic and their importance for health and fitness Sock Doc Traini…
Sock Doc Apparel
…n the US (includes shipping). ** Please pay via Paypal to thesockdoc@gmail.com and please note the SIZE you are ordering. (For womens or youth – email first as remaining sizes are limited.) Feel free to email with any questions. Unisex 100% American Apparel Organic Fine Jersey cotton construction Durable rib neckband *All “Unisex” products are sized for men; women may prefer to order one size smaller. Sizes: S, M, L, XL, 2XL, 3XL Click here to see…
Sock Doc “Shod Chimp” T-Shirt!
…n the US (includes shipping). ** Please pay via Paypal to thesockdoc@gmail.com and please note the SIZE you are ordering (and if unisex or womens or kids – see available sizes below). Feel free to email with any questions. Toss in an “Only Bozos Stretch” shirt for only $10 more when ordering together. Thank you. SHOD CHIMP SHIRT STYLES & SIZES: Unisex 100% Organic Fine Jersey cotton construction Durable rib neckband Cinder Color *All “Unisex” prod…
Sock Doc Runners Connect Podcast: Could Eating More Butter Help You Run Faster?
…Check out this podcast I recently did with Tina at Runners Connect. We discuss many aspects of running, health, fitness, performance, minimalism, natural movement, and yes, even butter! This podcast covers a lot of material I haven’t discussed in any other podcast. It’s worth your hour! https://s3-us-west-2.amazonaws.com/rc-podcats/Sock+Doc+Steve+Gangemi.mp3…
That Paleo Show: Aussie Podcast
…nd well-being. Tune in for an awesome insight into how we are designed to move and how you can apply it within your modern world. http://thewellnesscouch.com/wp-content/uploads/podcasts/tps/tps-123-barefoot-fitness-with-the-sock-doc.mp3…
The Athlete’s Adrenal Glands
…ins, and even become chronically injured. Over at my other site, drgangemi.com, I wrote a four-part series where you can learn about how important, yet undervalued, the adrenal glands are. You’ll learn common signs and symptoms of adrenal gland problems, their interaction with other systems of the body, and how to recover from any adrenal gland dysfunction to restore your overall health and fitness and ultimately become a better athlete! Start her…
Real Food Reel Podcast
…Another Australian podcast this time with Steph at the Real Food Reel. We discuss endurance training, carbs, fats, healthy eating, and a whole lot more. http://thewellnesscouch.com/wp-content/uploads/podcasts/rfr/rfr-33-holistic-thoughts-for-athletes-with-the-sock-doc-steve-gangemi.mp3…
Fitness Video Library
…d many videos for the FLOW channel on YouTube. Sock Doc Videos On Sock-Doc.com Injury Treatment, Prevention and Health videos from the Sock Doc YouTube channel embedded here on the site. The videos are accompanied by an overview of the video and highlights. Lower Body Videos Knee Pain & Injuries – Natural Treatment & Prevention Natural Treatment & Prevention of Piriformis Syndrome, Low Back Pain, & Sciatica Treatment & Prevention of Achilles Tendo…
Branca Barefoot Shoe Review
…to give the Brancas a good test over the last month. The Brancas are very comfortable and easy to slip on and off. Unlike some other huarache sandals I’ve worn, the heal strap is very comfortable and keeps the foot secure as do the thick laces (which are a bit long and you’ll most likely want to cut). The pair I am wearing has a rubber heel strap, but you can get a leather heel strap (brown or black) as an option, making it a bit more rigid, the…
First Aid For Injuries Part III – Inflammation: Embrace It and Control It
…c articles, I’m a big proponent of Group 2 fats – pasture raised red meat, free range eggs, and organic dairy (heavy cream and butter – yum!). Confused? I hope not – read on! Arachidonic Acid Has Its Nice Side Arachidonic acid (AA), that “more” pro-inflammatory fatty acid, is vital for good health especially when it comes to the nervous system. AA is perhaps the most important fatty acid in respect to a developing human being. Along with DHA from…
Why the Minimalist Footwear Trend Won’t Last
…minimalist shoe is one with <10mm stack height, zero-drop, a firm, motion-free and cushion-free midsole, and enough room to allow your toes to not be mashed together. But regardless of what I think, the idea here, (well one of them anyway), is that less is usually better. If you can’t get away with less then you need to ask yourself why. More Footwear Just Delays the Inevitable Everyone is going to break down at a certain point. Muscle imbalances…
Valentine’s Day – Another Reason For Athletes to Eat Chocolate
…problem. Essentially, a Fair Trade farm supports and encourages a healthy community! So, it comes down to this: Eat Certified Organic Fair Trade chocolate that is at least 80% cocoa and not processed with alkali. And don’t go crazy on it. If you’re craving 80%+chocolate, you’re probably craving the stimulants in there (caffeine or theobromine), or the PEA, and you should look into why you need that stimulation – you’re probably under more stress…
Are Orthotics Really Ever Necessary?
…d chiropractors at a conference, but I can’t think of any exceptions. Feel free to kindly comment if you have an exception, (I’ve received some nasty ones from a couple docs whose livelihood is based off prescribing orthotics). But even in my one patient with post-polio syndrome, we both fully realize that we are supporting her dysfunction with the orthotic. For most all patients though, dysfunction can be restored, even if they have tremendous fo…
Athletic Diet and Nutrition
…lop your fitness and adapt to whatever sports you’re dealing with and to become a faster, stronger, more efficient athlete. Now gluten-free diets, Paleo diets, vegan diets, high carbohydrate, low fat, ketogenic diets, all these different types of diets, but in this video I want to talk primarily about how to fuel your body based on the type of activity that you’re doing. We need to base off how much we move during the day. We need to basically adj…
Vivobarefoot Winter Boots Review – Women’s Tabi Hi and Men’s Scott
…f – you guessed it – outside. The Scotts are a great looking boot and very comfortable overall. I really like them. I need to change the lacing though as the way they come the laces are looped from the outside and that makes it a bit slow to slip on and off. They fit very much like the Vivobarefoot Gobi, still one of my favorite Vivo shoes, but the Scott is definitely one to own if you need some city/light hiking winter boots. On sale now at $130…
Do Not Wear Orthotics! 10 Reasons Not to Wear Orthotics
…he cost of orthotics despite their inability to ever allow you to run pain-free. How can you pass up these savings? Along with stretching, you have read that the best way to stay injury-free is to have a running shoe with additional internal support so that your feet are well-protected. You stand on a concrete or wood floor all day long and some unenlightened foot doctor or television infomercial convinced you that hard flat surfaces will wreck yo…
Soft Star DASH RunAmoc Shoe Review
…re your pajamas and night cap are when you’re out shopping for your gluten-free snacks in the late evening. The shoes are made with formaldehyde-free leather and you can wear them without socks. I often can’t wear shoes without socks as I get some skin irritation where they rub my foot/ankle. But no problem with the Soft Star RunAmocs and I’ve worn them a lot over the past two weeks. As you may know with most Sock Doc shoe reviews – I really don’t…
Endurance Orientated MovNat Training
…ance conditioning due to the long duration and constant, non-stop movement patterns used throughout the combo. With most endurance activity, as the duration increases, the difficulty increases, and the body will shift from more aerobic energy pathways to pathways that are more anaerobic, depending on how intensely you perform the skills and your current fitness level. About the time where you notice poor technique is where you can be assured you’r…
Sorting Out the Confusion of Nutritional Supplements
…; it’s not something just to guess at. Then, we’ve got all the other stuff companies put in supplements. Since March 23, 1999, dietary supplement companies have had to adhere to stricter guidelines regarding their labels. This lets the consumer know what is in their supplement, including any binders, lubricants, coatings, colorings, and fillings. Unfortunately, they do not have to tell you exactly what is in the supplement unless the substance was…
VIVOBAREFOOT Shoe Reviews
…eview: A moccasin inspired mid-top shoe VIVOBAREFOOT AQUA II review: Super comfortable wear-all-the-time shoe! VIVOBAREFOOT PORTO review: Kick-Ass Minimalist Boot VIVOBAREFOOT MOTUS review: Super sweet all around urban shoe. VIVOBAREFOOT TRAIL FREAK review: Awesome trail shoes! VIVOBAREFOOT MATA review: Casual comfort shoe VIVOBAREFOOT GOBI review: Their desert boot and my favorite (well along with the Aqua II) shoe VIVOBAREFOOT EVO review: and a…
First Aid For Injuries Part IV – NSAIDS: Friend or Foe?
…f which is good. So don’t go crazy on fish oil supplements – I typically recommend the healthy athlete take one tsp or a couple capsules a few times a week. 7) Sesame seed oil contains a compound called sesamin, which is great at blocking LA from being converted into AA, especially in the presence of high insulin levels. I use unrefined sesame seed oil a lot with patients with this problem, but I also make sure that they correct the problem b…
Vivobarefoot Primus Shoe Review
…of Vivo’s best yet! I don’t get paid any money from Vivobarefoot for my shoe reviews, nor am I an affiliate. I just think they’ve got great shoes. (I do, however, receive the Primus shoes for free.) If you’re interested in injury prevention and optimum health and fitness as I am, then Vivobarefoot will fit your lifestyle. Less shoe is always more!…
Warning Signs & Symptoms of Overtraining
…ll the stress Persistent sore throat – low antioxidant level from too much free radical damage from training too hard General aches and pain, relieved by exercising – you’re getting a cortisol rush, that’s not good over time Eyes sensitive to light – those pupils are constricting rather than dilating because your nervous system is all jacked-up Irritability – you’re a pain in the ass because your blood sugar is a mess Lack of desire to exercise –…
Surgical Intervention: Think Twice Before You Get Knifed Part II: Going Under the Knife
…ne generally good recommendation is this – move as often as you safely and comfortably can. The days of recommending immobility (think hard casts) are mostly over, yet many are still wearing boots, braces, and other devices to restrict motion. No, you don’t want to be in pain and of course you don’t want to hinder healing, but typically the more you move the better. Active recovery is a key component in healing. Problem Corrected. Problem Still Th…
Vivobarefoot Tracker Shoe Review
…on as a work boot as many of you have been looking for. I’m always getting comments and questions from Sock Doc readers inquiring about something more substantial to protect their feet while they’re either on some rough terrain, or they need to protect their feet at work (such as at a construction site, for example). So finally, yeah finally, there is a shoe out there and one that will not screw up your foot function or gait. The Vivobarefoot Trac…
VIVOBAREFOOT Motus: Super Sweet All-Around Shoe
…g you wish you didn’t. It also has this velcro strap that in my opinion is completely useless. Vivo says it’s there for medial and lateral hold but it doesn’t matter how much you pull it over, it’s not going to snug you up any. Plus, isn’t the whole point (or one major point) of a minimalist shoe is to allow your foot to move freely? You don’t want to lock yourself in. But really, it’s just kind of a silly feature that I don’t see the point of. Bu…
The Least of Your Concerns: Arch Height, Weight, and Length
…sociated with overpronation. FFF, or some loss of the arch of the foot, is common in athletes who have foot and lower leg injuries. However, if the complete or partial loss of the arch has been present for some time, the athlete may not be able to redevelop this arch. But that doesn’t mean that the injury can’t be fully healed. Regardless of the regaining of the arch, full function can be achieved. In 2009, Pediatrics published a study of 218 kids…
Asthma in Athletes
…ways see a lot of kids in my office with asthma-like symptoms. It’s really common today because their adrenal glands are run down and they have immune systems issues. Poor diet, too stressed out, and just not taking care of themselves. Sometimes they just get addicted to the drug and then it just runs them down more and more. Corticosteroids are going to run your immune system down. So, look at the whole picture of health and fitness when you’re d…
Amsterdam Workshop 2016
DEVELOPING A STRONGER, INJURY-FREE ATHLETE WORKSHOP: AMSTERDAM, NETHERLANDS Date: June 7/8 through the 12th, 2016 Cost: $1,625 USD Workshop training days will be held in Westland between Maassluis and Hoek van Holland. Exact location to follow. Workshop treatments will be held at Chiropractie Westland: Oranjeplein 37, 2676XP Maasdijk ~ T:0174 511 600 The Schedule for the Amsterdam Workshop: Tuesday OR Wednesday OR Thursday: Initial individual t…
Heart Damage: Five Ways to Prevent a Heart Injury and Reduce Your Chances of Dropping Dead
…eating lots of organic fruits, vegetables, and herbs which are loaded with free-radical fighting antioxidants. After all, it’s the oxidation of cholesterol that is more of the problem than the total amount you have. Lower Stress: We are always dealing with stress, it’s a necessary part of life, but you have to do what you can to keep it under control. Some stress can’t be changed – perhaps your current job or family situation – so you change whate…
It’s Not “Natural”, and Definitely Not Normal, to Die From Cardiac Arrest: The Death of Caballo Blanco
…t pumping of the heart and finally cardiac arrest. Normal? Definitely not. Common? Perhaps very much so. The examiner further states, “The manner of death is natural.” Sure this is officially classified as “natural” on the death report since he wasn’t shot or had a boulder fall on his head, but dying this way is far from natural. A heart doesn’t “naturally” fail in such a manner, especially at 58 years of age. Though the most common reason for car…
Become a Better Athlete: Sex and Athletic Performance
…ll Not Ready? Get in the Mood! Neurotransmitters are those chemicals which communicate information throughout our bodies and are responsible for how we think, feel, and act. They make up a lot of our personality and how we react to just about everything. When it comes to sex, the neurotransmitters serotonin and dopamine are vital. Serotonin is one of our neurotransmitters that affects mood, sleep, digestion, and a host of other functions. Many peo…
A Paleo Diet for Athletes for Superior Performance
…at (28–58% energy) 56–65% of food energy from animal foods and 36–45% from plant foods More than 70% of the total daily energy (calories) consumed by persons in the United States comes from dairy products, cereals, refined sugars, refined vegetable oils, and alcohol. Some sources advise eating only lean cuts of meat, free of food additives, preferably wild game meats and grass-fed beef since they contain higher levels of omega-3 fats compared with…
Ankle Injuries On FLOW
…the ligaments, tendons, and muscles of your lower leg. If you can do that comfortably or once you can do that comfortably then try to balance on just on one leg, or on one foot like I am right now. Basically nice and straight, strong as a tree trunk. There’s no wobble in my ankle. Wobble boards, however, are actually good for this, if you have a wobble board or a balance board where you can really try and catch up with the motion of the board and…
Start Here
…ching Parts I-IV Orthotics – Are They Really Ever Necessary? Joint & Tissue Repair For Athletes Healthy People = Barefoot People Trigger Point Therapy Your Running Shoes Are Only Part of the Injury-Free Prescription Overpronation Is Really Not Your Problem Educate Yourself to Recover From and Prevent Any Injury The Least of Your Concerns: Height, Weight, and Length…