…se materials or upon the termination of this license, you must destroy any downloaded materials in your possession whether in electronic or printed format. All original content on Sock-Doc.com is copyrighted by Dr. Stephen Gangemi, and can only be reproduced elsewhere with his permission. 3. Disclaimer Sock-Doc.com is a health and fitness website intended to educate individuals about injury treatment and prevention as well as other health related…
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Privacy Policy for Sock-Doc.com
…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…
Enough of the Aerobic and Endurance Bashing Fostered by “New Research” and Personal Agendas
…t mean we stop running any more than you should stop lifting a weight if a study comes out saying that those who lift weights are more susceptible to hip injuries and that causes more falls leading to death. None of these endurance focused studies ever discuss heart rate, which is a key factor when it comes to training intensity. This leaves the study participants or analysts to determine intensity by using words such as easy, moderate, vigorous,…
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…
Aerobic or Anaerobic? – The Right Way At The Right Time
…ed below Option 3: Find a lab (often at a university) to perform metabolic testing (gas analyzer and/or lactate testing). These usually cost around $150 and their accuracy is somewhat dependent upon the technician skill level. For some this may be the most accurate, though most inconvenient test. Option 1: THE MAFFETONE METHOD & THE MAXIMUM AEROBIC HR FORMULA This method, developed by Dr. Phil Maffetone, focuses on finding your aerobic training zo…
A Case For Orthotics?
…ducing painful knee or foot symptoms in runners with a pronated foot. This study was only one 60-minute test and it’s unclear what a “pronated” foot is. After all, pronation is normal. 3. Gross et al report great success with orthotics in several symptoms, and this study is often cited by orthotic proponents. However, the study was a questionnaire given to 500 runners (262 responded). That’s not really a study, and as mentioned, it is only as…
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…
Sock Doc Questions & Contact
…RCH bar in the top header on each 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 Do…
Easy on the Carbs – Get Lean, Get Fast
…ailable 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 – no…
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…
Do Not Wear Orthotics! 10 Reasons Not to Wear Orthotics
…, Are Orthotics Really Ever Necessary?, before you go nuts with some angry comments. Your HMO covers the 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 u…
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….
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…
Wildling Shoes โ Kids Minimalist Shoes
…g the production of the shoes. ๐ Seriously though, I couldn’t support this company more. Ran made some adjustments to the shoes based off Paxton’s advice (he really did), and they’re committed to making really awesome footwear. I get so many inquiries from people outside of the USA looking for kids minimalist shoes. Well, here you go – look no further. And for you Americans, I think you’ll also be super happy very Wildling shoes. Thanks Ran and Yo…
Heart Damage: Five Ways to Prevent a Heart Injury and Reduce Your Chances of Dropping Dead
…is a risk factor for cardiovascular episodes. In a recent Copenhagen Heart Study, researchers found that those who had three to four aging signs – receding hairline at the temples, baldness at the head’s crown, a crease in the earlobe (see photo), or fatty deposits around the eyelid – had a 57 percent increased risk for heart attack and a 39 percent increase risk for heart disease. Now to be fair here, the participants in the study were over the a…
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…
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…
Gluten Allergies
…s and fruits, meats, dairy and focus on these things that are unprocessed. [inaudible 00:03:41] wheat, rye, barley-free. Make sure your oats are gluten-free too if you are eating those sorts of things. So overall, look at the whole big picture of how you function when you eat gluten. Realize you can live a very healthy life without eating gluten and probably if you already . . . or if you’re truly not allergic to gluten, you’re probably going to b…
Why the Minimalist Footwear Trend Wonโt Last
…cushion is beneficial to your body then you could care less about what the latest and greatest research says. Remember too that the research is often funded by shoe companies and their study participants are coined “healthy” because they have no known disease and don’t smoke. They’re often considered fit because they exercise a few times a week and have no current injuries (daily aches and pains don’t count). Hopefully you don’t want to compare yo…
Are You On Drugs?
…duct – these companies police themselves. One lab I work with for hormonal testing used to test cosmetic products for such levels but stopped doing so after they estimated that over 80% of them showed positive for various amounts of synthetic hormones. So you may be on drugs and not even know it. From the Classroom to the Boardroom to the Bedroom It’s not just elite athletes who are using PEDs. Plenty of amateur athletes are as well and so are ple…
Plantar Fasciitis: The Pain Youโve Got That Doesnโt 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…
Sock Doc Training Part V: That Marathon May Kill You?
…orking out or racing. Inflammation of the body can be measured via a blood test to test for C-reactive protein. CRP levels increase dramatically in acute inflammation and remain high when there is chronic inflammation. Elevated CRP levels are associated with diabetes, hypertension, and cardiovascular diseases. Inflammation is often dramatically increased following a marathon. Although the inflammation may subside in many, if there are several othe…
Stretching for Flexibility, or Not
…to back up the claim. If you’re skeptical of the claim and I was to cite a study, it’s easy for you to find a reason to debunk that study and/or find another to support your position. These articles are written based upon my close to 20 years of clinical experience, personal experience, research, and involvement with great individuals in the areas of movement, manual therapies, and science. This, in my opinion, is much more important to pass along…
Stop Stretching!
…anne, “Have you ever seen a lion stretch before it attacks?” Animals don’t [static] stretch in nature, more on that here. I guess we can call their natural movements “dynamic stretching” but I prefer to call it natural movements. When you see an animal stretch, like a lion, really what he is doing is contracting muscles in a lengthening motion – not just stretching. Moving naturally via natural range on motion is perfectly fine, and encouraged. Ho…
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…
Kuru Footwear Gonna Help Your Plantar Fasciitis?
…ub them out, they’ll be sore. Kurus won’t cure plantar fasciitis. But the company does offer a money-back guarantee if you return them within 35 days. But please note, the shoes must be in “new” condition. So if you’re going to test them out, you probably won’t be able to do so in a real-world daily setting. How to Treat Plantar Fasciitis Rub out any muscle trigger points behind the shin bone all the way down to the Achilles tendon Strengthen yo…
Fitness Video Library
…n, Rotator Cuff Problems, & Frozen Shoulder Sock Doc Videos on YouTube Watch the Sock Doc videos on the Sock Doc YouTube channel. Health & Injury Prevention Series On FLOW This FLOW video series includes a comprehensive guide to staying healthy, active and maintaining it. Foods That Heal Series On FLOW This FLOW video series includes videos specifically discussing foods that help you heal….
Dietary Danger: Partially Hydrogenated “Trans” Fats
…zero. Under their regulations, “If the serving contains less than 0.5 gram [of trans fat], the content, when declared, shall be expressed as zero.” 0.5 grams per serving can quickly add up when you consider what a “serving” really is. Consider that an 11-ounce bag of potato chips contains 11 servings. It’s perfectly legal to declare “Zero Trans Fats!” even though entire bag has more than 5 grams of trans fat – which the Institute of Medicine has d…
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…
Sock Doc Podcast With Endurance Planet: Is Vitamin D Over-Hyped?
…lot of experts and studies say we need to “get our Vitamin D up,” is this valid? Discussing normal ranges and units used, ng/ml vs. nmol/L What about Vitamin A? (Great for immune wellness) Why Steve says he’s often more inclined to prescribe Vitamin A for a client than D Often fear associated with Vitamin A due to potential side effects, toxicity issues, and liver issues. Types of Vitamin A—check the labels on your supplements to see what you are…
Sock Doc Paleo-Plyometric Workout
…aerobic system is well developed first. This may take you many months to accomplish. Plyometric exercises are great exercises to do to help you develop power, strength, and balance. They will even improve your aerobic system to some degree. Check out the following photos for some I like to do right here at my house. No need to go to a gym and bench press, dead lift, or squat. I’m not training for a power-lifting competition and I’m not getting rea…
Vivobarefoot Tracker Shoe Review
…good one hour hike in a local creek bed, my feet, fully submerged, stayed completely dry. In the 70 degree warm autumn day here in North Carolina they were definitely very warm, even with the thermal 3.5mm insole removed. So I’m really looking forward to wearing these in the snow and cold temps this year! I was really impressed that no water leaked through, and you can see in the photo, my foot was deep in the water. From Vivo’s website: “Heat s…
Truly BAREFOOT
…trend. Many people are trending barefoot just as they are Paleo – it’s the latest fad. Yet, the minimalist/barefoot trend is already going backwards after just a few short years. If you follow this trend you will soon be wearing a thicker, softer shoe next year than you were last and you’ll miss the health and fitness benefits of wearing less without even knowing it because fewer and fewer people will be talking about it. Minimalist shoes are only…
Branca Barefoot Shoe Review
…twear is required, and therefore have been able 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)…
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…
Train Hard, Race Fast: Carbohydrates for Training and Recovery
Welcome to Part III, (of some unknown number), of the Sock Doc Essential Guide to Carbohydrates where I discuss carbohydrates for training and recovery (and racing too!). I discussed the chemistry behind how your body uses sugar and fat for fuel in Part I. Part II dealt with how to condition your body to run more efficiently by becoming a better fat burning machine. Here in Part III I’ll discuss more about carbohydrates and their place in trainin…
Become a Better Athlete: Sex and Athletic Performance
…your performance – both your endurance and strength. I actually found this study associating a woman’s gait to her orgasm. Pretty cool, plus there’s always someone out there who needs a study to believe anything. Sex helps with sleep, which many people know, (especially us guyzzz…..), and now you have perhaps made the link between parasympathetic-sympathetic-orgasm-falling asleep. So since proper training needs recovery, sex is a great activity to…
Luna Catamount Review
…sts $140. Yeah, they’re pricey, but I think well worth it. Luna is a great company that uses natural, sustainable materials that are easy to make by hand with simple tools. Their philosophy: “When we become more connected and in tune with our own bodies, as well as with each other, we can often regain a fundamental source of happiness, joy, and good health; our bodies are not broken by design and when we trust them, our instincts, and our desires,…
Soft Star Youth Swift Shoe Review
…se this kid not once, but twice. Well they’re super concerned as any great company would be and want to know what they can do to fix it. So I think they did something like send their Master Elves to some week-long Advanced Elf Training Camp in the North Pole just to try to get this issue straightened out. Luckily during their days there of mastering new algorithms of how shoes fit a picky 7-year old kid, he had to put the Youth Swifts on. Hey – th…
Sleep – The Other Half of That Training Equation
…e and only clock. And you should try to get to be around 10pm, 11pm at the latest. A person’s natural circadian rhythm is based off the rising and setting of the sun. Sleeping eight hours from 10pm to 6am is much healthier than 12am to 8am. Is it normal to have a limb jerk when I fall asleep? This is not normal, but a sign that your sympathetic nervous system is too revved-up. As you’re falling asleep, your arm, leg, or hand may twitch abruptly, o…
Condition Your Body to Burn Fat
…rk in progress, but that doesn’t mean you chase down what you think is the latest-and-greatest diet in the news this month. A diet lower in carbs and higher in fats fuels a healthy aerobic metabolism and keeps your glycogen in your muscles for when you want to train hard, train long duration, lift heavy, or do all three. This type of diet also keeps your brain functioning well as the brain runs off of glucose, (ketones too which will be discussed…
Sock Doc Podcast #1 At Trail Runner Nation
…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…
Sock Doc: Treatment & Prevention of Shin Splints
…t gets worse enough sometimes people are even diagnosed with what’s called compartment syndrome and sometimes surgery is recommended. Usually it’s not a very good thing to do and rarely necessary and doesn’t even address the problem anyway. So let’s get back to what we talked about before in some other videos is the most effective way to treat these is not the ice and not from stretching because remember stretching pulls muscle fibers away from on…
Applied Kinesiology
…diagnostic mechanism to evaluate a patient. Proper MMT involves a sensory component (input) and a motor component (output) often in addition to other physiological variables such as olfactory, gustatory, mechanoreceptor and other “challenges”. Manual biofeedback in the form of muscle testing provides for a real-time testing to properly monitor and evaluate the patient’s nervous system response and changes via the dynamics of the musculoskeletal s…
Ketogenic Diet for Athletes
…g precision or balance), then you’ll use less glucose. Personally, I can attest to how much my brain uses more energy when mentally challenged. When I’m treating patients in my office, often dealing with complex problems and biochemical pathways, I can’t go as long without eating some carbs than if I was outside training most of the day. Even though I’m using more energy exercising for perhaps six to eight hours, I feel more fatigued when using mo…
Shoulder Pain & Injuries (1/2) On FLOW
…y sore to be doing that right now. You might want to just use some general compression stabilization in the area. But again, you compress, you don’t constrict. And you try and do active recovery as much as you can, but not over-stabilize the joint so it starts to develop any scar tissue or anything like that. So your supraspinatus up here is what a lot of people…it’s underneath your traps. So you might have pain deep in the traps, but it’s really…
Sugar Coating Your Performance
…r fingers if you’re having sugar handling issues. It’s a great way to know you better get some carbs soon before the situation gets any worse especially if you’re racing. So now that you know some common (and pretty cool!) signs and symptoms of blood sugar handling problems you can address them and become a more efficient and healthy athlete. The more you know! ๐…
NSAIDs โ I Still Say Never
…ck it up with hopes that nobody will verify its relevance or accuracy. One study being pushed around by many well-respected coaches is this one that compares two medications, only one of which is an NSAID, over a placebo when treating an ankle sprain, and concludes that the drugs are relatively equal. I’m not sure how this justifies that taking an NSAID for an acute injury is beneficial in the first few days post-trauma as it’s often being cited,…
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…
Coach & Athlete’s Testimonials
…bout this as well as regular doctors, and none were able to offer a solution that worked. With the same method I removed short term injuries in my shoulders and am currently working on a 2 year old case of tendinitis. I bought all classic works on trigger point therapy and am fully engaged in studying them. The Sock Doc and his excellent site are and will be a great inspiration to me in the search for health and athleticism in myself and in helpin…
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…
Injury-Free Running Booklet
…x. If you don’t want to be on the email list then get the free book and unsubscribe; pretty simple. Kick your shoes off and enjoy! Feel free to post your questions and comments here….
Is Your Recovery Drink or Nutrition Bar Toxic?
…ody which increase free radical levels even more. More excitotoxins = more free radicals. More free radicals = faster aging. There are suspected links to Alzheimer’s and Parkinson’s as with other toxins, such as the heavy metals mercury and aluminum. Interesting though is the increase in free radical damage from too much glutamate allowing too much calcium into brain cells, so neurons fire too rapidly, and die. Normally this occurs in small amoun…
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 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…
Overpronation Is Really Not Your Problem
…roblems and then overpronation. Shin splints and plantar fasciitis are two common injuries that accompany this problem too. Another adrenal gland hormone, aldosterone, is necessary for sodium regulation and electrolyte balance in the body. You may have heard the term hyponatremia before – more can be read here. If you’re training too hard and anaerobic too much then you’ll end up with cortisol and aldosterone problems, and you will overpronate as…
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…
Aerobic Endurance Superiority
…ift is associated with electrolyte and glucose imbalances. Actually in one study the researchers were able to practically eliminate cardiac drift by giving the athletes a glucose and hydration drip. So the longer you exercise at a higher intensity, the more glucose and electrolytes you will deplete. That is not a reason to push your heart rate up – it’s a reason to keep it down. Slow Down to Speed Up As the line above here says – do just that. Slo…
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…
About Sock Doc
…esn’t matter if you’re a runner or not, because you were born to be on two [bare] feet, not in high heels or motion-control devices. I’ve promoted going barefoot for years. It’s one of the things I advise most patients to do whether their ailment is in the foot itself or elsewhere, such as in the knee, hip, lower back, or even neck or shoulder. Who can benefit from going barefoot? Everybody. And not just multi-sport athletes and runners. Who can b…
Sock Doc Training Part I: Aerobic Activity Is the Foundation to Your Health AND Fitness
…g to be oxidative stress and hormonal dysfunction. (As a side note in this study, the researchers noted the free radical damage could be protected with vitamin E.) But this doesn’t mean aerobic “cardio” is bad. Swimming intensely for three hours (gotta be a long time for a rat) is going to tax the anaerobic system pretty significantly. This is not “aerobic” – it’s chronic anaerobic “cardio.” When you’re constantly using your anaerobic system more…
Sock Doc Training Part II: Build Your Aerobic System โ (Move Your Ass Often, But Not Too Quickly)
…h condition. That’s fitness achieved by compromising health. It’s not just [all] about looking buff. You might not care to run a 10K in 40min but you should be able to run one in roughly one hour – and not all out anaerobic, which an unfit person wouldn’t be able to sustain anyway. To me, that’s a level of fitness. You’re not going to get there doing just speed work. Sock Doc Training Part III: Strength Training – Do It. But Make It Work For You…
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…
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…
Sock Doc’s “Weekly Tip” Archive
…to soon spend some time dealing with an injury. Use coconut milk and heavy [whipping] cream rather than skim milk or even whole milk. The saturated fats are necessary for tissue repair, hormone production, and a healthy nervous system. Plus they taste so damn good. Before you apply ice to that injury consider that you may be delaying a normal and natural inflammatory process occurring as your body is trying to heal your injury. Sunglasses are cool…
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…
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…
First Aid For Injuries Part I โ Sports Injury Causes: Understanding WHY Youโre Injured
…jury factors just discussed, is the other major aggravating factor when it comes to the inflammatory response. The more free radical damage you’re suffering the worse the inflammation and injury will be. Typically, the same factors that set someone up for the injury, (those stressors mentioned above), are the same ones that will rob your body of antioxidants, making you both more susceptible to an injury and dictating the severity of the injury. S…
Athlete Motivation Part I: Itโs 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…
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…
First Aid For Injuries Part III โ Inflammation: Embrace It and Control It
…ALA) can create. ALA is abundant in flax seed oil and walnuts while EPA is commonly found in the oil of fish and other sea creatures (algae). They are also a more anti-inflammatory eicosanoid. Group 2 eicosanoids are derived from what is known as arachidonic acid (AA), a pro-inflammatory eicosanoid. AA is obtained in the diet from red meat, dairy, shellfish, and eggs. The amount of AA is greatly dependent on the diet of the animal which produced t…
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…
This Is Zero-Drop: A Shoeless (and Sockless) Sock Doc
…ment), and the other half in New Balance 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….
Motivation Part II: Healing and Optimizing Your Two Brains
…ust not all the time. Push yourself too much and you increase inflammatory compounds, (one common one called Interleukin-6) and that can have a dramatic impairment on your immune system. Chronically high cortisol levels ends with a person fatigued and depressed. So if you’re training too hard and depleting your sex hormones, you can impact your brain chemicals too. Some athletes, especially endurance athletes, deplete themselves so much that they…
Male Estrogen Dominance
…e insulin resistant. This will increase the aromatase enzyme that converts testosterone to estrogen. Increasing testosterone and reducing estrogen are among the benefits of high fat, low carbohydrate diet. Also from the environment, xenoestrogens are widely used in plastics, such as BPA and phthalates – and these chemical compounds mimic estrogen and further disrupt hormones. Watch. Listen. Learn how to improve your testosterone levels naturally!…
Preventing and Healing Stress Fractures & Stress Reactions
…density scan showed a good result means they have healthy bones. But that test measures only quantity of bone in certain areas tested, not quality of bone or quality of health. How about specific nutrients to heal? There’s a lot more to bone than just calcium and vitamin D, though both are definitely important here as well as overall health. Probably the most important nutrient that is overlooked for bone health is the mineral manganese (Mn). You…
Varicose Veins โ Like a Pack of Worms Under the Skin
…ual failing as they get older, and I’m pretty sure we don’t have a genetic test for varicose veins. Actually, one of the most common types of varicose veins a person gets is a hemorrhoid, though we don’t tend to think of a hemorroid in such a way. Although a hemorrhoid can be due to constipation and/or excess weight gain, one of the most common reasons for hemorrhoids and all varicose veins is hormonal stress, particularly that of the adrenal glan…
Food That Heal On FLOW: Water Health Benefits
…ch people say if your urine is very clear and colorless and just basically comes out of your body the way it went in very water-like, then you’re very well hydrated. It’s a pretty good rule, but it’s not 100% accurate. If you have food can change the color of your urine, vitamins and minerals that you’re taking, again, we talked about caffeine in another video. If you’re using a lot of caffeine you’re going to be peeing more than you should. You’r…
Go Hard and Then Go Home
…fit – go to some other site to learn how to do more in less time and then come back here when you’re injured. Yet, eventually, if you’re doing everything right, then you have to train harder. You have to go above your comfort zone and put in some high intensity (interval) training (HIIT). You can’t do aerobic training forever if you want to be a better athlete. They question isn’t whether you’re ready to train harder (as most think they are), but…
Food That Heal On FLOW: Healthy Fats
…n your sixes and your threes. It’s hard to figure out unless you did a lab test, but you want to basically be including these foods in your diet throughout the day, as well as the mono and saturated fats from extra virgin olive oil and especially the beneficial type of saturated fats that come in a source of what’s called a medium chain triglyceride, that’s mostly found in coconut oil. Coconut is a great type of fat to be using for cooking. It’s g…
Aerobic Endurance & Dietary Fats
…m. So it’s a sensory indicator task feeding back as a motor response. Same test as before, maybe even a little bit longer. This would even fatigue him even more now that he’s done it so long. Put those down. Retest the muscles. Push hard as you can. How hard are we pushing? Very hard, yeah. And it basically fires up every muscle. Push hard. Before I would just push it with my arm. Now I have to actually push with my whole body and it stays strong….
Sock Doc Podcast With Endurance Planet: Shoulder Labrum Tears, Cortisone Shots, B12, Aspirin, and More!
…hlete should take? When looking to add supplements, should one get a blood test first to find out the current state of health as well as a hormone panel? “You can never supplement your way out of a bad diet.” Why would one take a daily baby Aspirin; is it a good idea for athletes? Aspirin risks: It can knock out sulfur and those taking it will also have higher magnesium requirements when taking a daily Aspirin. Athlete with a history of cancer and…
Sock Doc Podcast With Endurance Planet: Genetic Tests and The Pros and Cons To Discovering Your DNA
…ics? Or should you first identify if it’s a true leg length discrepancy or some other underlying issue that can be fixed? True leg length discrepancies are rare. http://hwcdn.libsyn.com/p/5/1/e/51e5a1b829a68b91/EndPlan-SockDoc-Jan2018.mp3?c_id=18349492&expiration=1515635457&hwt=e46767cdc76dd0147acb2e52b6f3f8d0…
Sock Doc: Natural Treatment & Prevention of Piriformis Syndrome, Low Back Pain, & Sciatica
…ack of your knee, which is called the popliteal region, and then forms two common nerves, your common peroneal and your tibialis nerve. Down here in the lower leg is where most of the people experience actually true sciatic type pain. This is where you might get some numbness, some tingling, some loss of feeling in your toes, your foot area, or your calf. A lot of people think that this area, just because the sciatic nerve comes down through here…
Athletic Diet and Nutrition
…arder intensity but longer at a lower heart rate. In other words, you’re becoming a more and more efficient athlete. That’s the benefit to developing your aerobic system. You can train longer and harder at a lower or the same heart rate than what you were able to do otherwise. And the way you fuel your aerobic system is by eating more fat. Maybe even 60-70% of your diet should be fat. I’m a big proponent of when someone wants to really develop the…
This Is Why You’re Still Injured
…don’t know how to identify them and the athlete no longer feels pain or discomfort in the previously injured area – so they go untreated. My best advice here is to make sure you find a good doc and/or therapist when you’re injured to make sure, to the best of their ability, that your injured area is fully functioning, (strength, range of motion) – not just pain-free. Of course if you’re having to wear orthotics or take NSAIDs because of your injur…
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…
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…
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…
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
…olic demands, and improved proprioception. A more efficient athlete! The accompanying video is a type of MovNat combo geared more towards endurance athletes as the skills performed will help enhance overall endurance 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 ene…