…terials (information or software) on the Sock-Doc website for personal, non-commercial transitory viewing only. This is the grant of a license, not a transfer of title, and under this license you may not: 1A. modify or copy the materials; 1B. use the materials for any commercial purpose, or for any public display (commercial or non-commercial); 1C. attempt to decompile or reverse engineer any software contained on Sock-Doc website; 1D. remove any…
Search Results for: Free PDF Quiz EMC - D-PDD-DY-23 - Professional Dell PowerProtect Data Domain Deploy 2023 Valid Exam Materials ⛑ Easily obtain ➥ D-PDD-DY-23 🡄 for free download through ▶ www.pdfvce.com ◀ 🖊Exam D-PDD-DY-23 Collection Pdf
Make Up Your Mind: Will Running Make You Stronger or Kill You?
…ave to stretch so they can run without tight hamstrings – all signs of less-than-optimum health. In Part V of the SD Training Principles I more specifically address why running long distances may be more harmful than beneficial. Yeah, a marathon may kill you. Hell, a 5K may kill you if you’re not fit or healthy for it. I believe that Micah True’s death was related to “overtraining” – his training was out of balance with a healthy lifestyle and fit…
Are You On Drugs?
…orm better while training or racing. Then they get home and alcohol is the common go-to drug to calm down at night. Then for some, a Viagra for arousal and then some Ambien or a similar drug to calm back down to sleep at night. People are on drugs all day long and they’re all for the most part legal and all enhancers. If your lady is impressed by your action after a Viagra are you a cheat? It is deceptive isn’t it? Oh yeah – you have a medical con…
Athletes, Sun Exposure, and Vitamin D
…henone Homosalate Octyl Methoxycinnamate 4 Methyl-benzylidene camphor Ocryl-dimethyl-PABA Parabens (commonly methyl and propyl) As with anything you put on your skin, (and therefore absorb into your body), it should be good enough for you to eat, and these are (but don’t eat it). I’ve found some Soleo at beach surf shops and sometimes see it at REI, and both you can buy on-line. If you want to learn more about vitamin D you can check out this info…
Privacy Policy for Sock-Doc.com
…ow. Stephen C. Gangemi, DC 10295 US 15-501 N Chapel Hill, NC 27517 USA thesockdoc@gmail.com Phone: 984.234.3313 https://sock-doc.com/ © Sock-Doc …
Surgical Intervention: Think Twice Before You Get Knifed Part I: Making an Informed, Educated Decision
…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. I’ve seen this numerous times and very recently by a student of mine’s son. Recently, his boy fell and hurt his foot so he took him into the orthopedic clinic and they did an X-ray and the doctor cam…
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….
Wildling Shoes – Kids Minimalist Shoes
…ddle name! Wildling Shoes are a very minimal style of footwear – a wide toe-box, zero-drop, and a super thin 2.5mm flexible sole. They’re made with natural organic materials such as cotton, hemp, flax, cork, and wool. They’re made in Portugal at a fair production facility and all their materials are sourced in Europe. Plus, they have a really unique design that I’ve never seen in any other footwear and kids really will/do love them. Yeah – Paxton…
Sock Doc Training Part V: That Marathon May Kill You?
…. Soccer, ice-hockey and basketball players, track and field jumpers, short-and middle-distance runners, and hurdlers also survived longer than the general population (4.0 years longer). Though the studies looked at elite athletes and not the average Joe running marathons or playing a hard weekend soccer game, it does provide merit that aerobic activity is very beneficial to the body – but it has to be true aerobic exercise. Anaerobic exercise com…
Grinding Away: Bruxism
…o) which act as central nervous system stimulants, providing a further “get-up-and-go”. The problem here is that those who use caffeine and such products typically abuse them to the point where they begin to have other health problems related to hormonal, neurochemical, sleep and memory issues – all of which can then result in bruxism. Grinding Teeth and the Military I have personally learned of the problems with bruxism in the military through se…
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!
…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…
About Sock Doc
…he talk and I walk the walk. How often do you get injured? I’ve been injury-free since my Ironman career began in 1996. Not too many people have trained and competed in 20 Ironman races and can say they haven’t had one injury to speak of. I’ve completed 16 of those IM races – I dropped out of four during the run portion for reasons such as dehydration, conditioning, and just having a really bad day. Have you ever been injured? Over 20 years ago wh…
High Fructose Corn Syrup – Steer Clear For Your Health & Performance
…renuous activity. Sports drinks and carbohydrate solutions containing a two-to-one ratio of glucose to fructose can increase performance and recovery in athletes. Unfortunately though, many people drink these throughout the day when they’re not even exercising rather than using pure water. Most bottled sports drinks on the American market are sweetened with HFCS, containing glucose and fructose in a closer one-to-one ratio. A 2:1 glucose:fructose…
Aging Athletes: Your Excuse Is Getting Old
…ou pop another NSAID or even if you’re nursing an injury while staying drug-free, consider your diet to be top priority if you want to play again and still be active well into your AARP years. Train Smart: Play Smart Stamina is of course a very good attribute to have in regards to moving well. Kids, at least the ones who are active, have a lot of stamina. I’m not talking about running at some intense effort for hours but rather keeping up some lev…
Aerobic or Anaerobic? – The Right Way At The Right Time
…of HR), and racing. Do not exceed 3 anaerobic workouts per week, never back-to-back, never more than 5 weeks in an “anaerobic block”, and never over 90% of your MAX HR (not aerobic max), other than during short (20 second) sprints. Anaerobic activity increases free radicals very quickly when done too much or too often, thereby diminishing health. Excess anaerobic activity can limit aerobic function so you’re burning more sugar and less fat. Check…
Soft Star Ballerine Flat Shoe Review
…y soft and comfortable minimalist shoe. I don’t find many shoes to be very comfortable anymore since I have become accustomed to going truly barefoot but these shoes are comfortable enough to wear all day long. They have a wide area for the toes and yet don’t make my narrow foot look lost in the shoe. The shoes are lightweight and easy to pack or toss in a bag so they’re there when I need to put something on quickly. I wear them casually to run er…
VIVOBAREFOOT Porto : Kick-Ass Minimalist Boot
…reat addition to your minimalist shoe collection. I’ll be swapping these in-and-out with my VIVOBAREFOOT Gobis. From Vivo’s site: The VIVOBAREFOOT Porto, like all other VIVOBAREFOOT shoes, is built with your foot in mind; the toe box is wide and allows your toes to load, splay the space they need. The 4mm thin sole is completely flat from heel to toe and lets your arch function completely naturally. Pure rubber with subtle double hexagon grip. The…
Sock Doc Podcast #2 At Trail Runner Nation
…y 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…
Do Not Wear Orthotics! 10 Reasons Not to Wear Orthotics
…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 unenlightened foot doctor or television infomercial convinced you that hard flat surfaces will wreck y…
Sock Doc Podcast With Endurance Planet: Genetic Tests and The Pros and Cons To Discovering Your DNA
…ength 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
…and hip pain is from muscular imbalances as well as inflammation in the body. This is a common terminology problem even in the medical arena. That deep, gnawing unrelenting pain is from sclerotomal distribution which arises from connective tissue above the knee. The type of sensation that is associated with nerve compression or nerve root compression is typically not pain, but rather decreased transmission resulting in decreased sensation resulti…
The Least of Your Concerns: Arch Height, Weight, and Length
…no need for us to be perfectly symmetrical to function optimally and be one-hundred-percent pain free. But again, I don’t want you to think a great asymmetry is necessarily okay; far from it. But there is too much focus put in the leg length discrepancy as well as the high or anterior rotated pelvis. Plus, it’s a very objective finding and can vary based simply upon how the patient is lying on the table or even differences in anatomical landmarks…
Stop Stretching!
…tress to the nervous system, either systemically, (throughout the entire body), or locally. For example, if you injure your hamstring this may inhibit the function of that muscle so it hurts. You may perceive the weakness as pain in the area or you may have pain and/or tightness on the opposite side, in the quadriceps, as it tries to compensate for the hamstring weakness. You inclination would then be to stretch the quads to “relax” them, but the…
Educate Yourself to Recover From and Prevent Any Injury
…sometimes normal and expected. Conventional therapies come with risks. The common “go-to” methods of stretching, bracing, icing, and drugs such as NSAIDs rarely, if ever help. But many (most) continue to use them despite the fact that they often cause more harm than benefit. Some will tell me they feel better stretching but that’s often because it’s providing mechanical stimulation to the area of pain and temporarily damping that pain. It’s not co…
Sock Doc’s “Weekly Tip” Archive
…l warm-up for ANY activity is a mixture of light aerobic activity (low HR) combined with dynamic, natural movements. Shoot for 10 minutes of walking/light running with some squats and body mobility drills mixed in – NOT stretching. It’s better to go into a race 10% undertrained than 1% overtrained. Chocolate, (80% or higher cocoa content), is a great snack that’s loaded with antioxidants and healthy fats. You can also buy cacao butter to put in yo…
Sock Doc Podcast With Endurance Planet: Is Vitamin D Over-Hyped?
…le told to supplement, usually was synthetic form, led to hormonal issues, common problem associated was hip pain, with less E supplementing improvements occured Now, these days Vitamin D is the big hype A 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 Vit…
Truly BAREFOOT
…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….
Stress: “Make You, Break You”
…not thrive and succeed as an individual. We’ve all learned about the fight-or-flight response, which is how our nervous system reacts to some stressful event in order to get us out of trouble and possibly save our life. In a Paleo Era, you would perhaps have been eaten by some ferocious animal if your nervous system failed to respond properly. In today’s world, if you are unable to react to stress appropriately, you just might get run over crossi…
Vivobarefoot Tracker Shoe Review
…“Heat sealed seams and / or hydrophobic inner bootie construction with non-absorbent materials, to keep the water out what ever the weather.” Warm and dry even fully submerged. The outsole of the Vivobarefoot Tracker is their PRO5 patented, ultra-thin, puncture resistant layer. This has five times more puncture resistance than a standard sole of the same thickness. I’m barefoot most of the time and I appreciated that I could still feel the earth…
First Aid For Injuries Part III – Inflammation: Embrace It and Control It
…ust understand a bit about something called an eicosanoid, (pronounced: eye-kah-sah-noid). An eicosanoid is a hormone-like substance made from two long chain essential fatty acids, alpha-linolenic acid (ALA, an omega-3 fatty acid) and linoleic acid (LA, an omega-6 fatty acid). The primary role of the eicosanoids is to regulate immunity and inflammation within the body. There are three groups of eicosanoids that are important when it comes to under…
Everything in Moderation?
…amino acid tryptophan in the turkey is really not the culprit for the post-dinner coma. All the high carbohydrate foods, especially the sugar (including alcohol) consumed during Thanksgiving stimulate the release of insulin which then carries most of the other amino acids from the blood into the muscles, except for tryptophan. Left hanging out in the blood, and now unopposed by other amino acids, tryptophan is allowed to cross the blood brain bar…
Luna Catamount Review
…ess, joy, and good health; our bodies are not broken by design and when we trust them, our instincts, and our desires, we often find a more genuine expression of who we are,” are one-in-the-same with the SockDoc philosophy. Now through November 15th you can get 10% off anything at LUNA with the discount code sockdoc10….
Soft Star Youth Swift Shoe Review
…’t go to school barefoot. (Well you can, but it’s kinda frowned upon.) What-do-ya-know but the Soft Star Youth Swift shoes magically, (and by magically I am referring back to the magic of elves), fit. I would love to tell you that he also rode a unicorn to school that day but that would be a stretch but I’m pretty sure there was a rainbow out that day – somewhere. So that was last week and he’s pretty much worn them every day since. The new Youth…
Sock Doc Podcast #1 At Trail Runner Nation
…e 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!
…formance. 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?
…ticle, “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
…mportant 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…
Are Orthotics Really Ever Necessary?
…sional people – CEOs, attorneys, medical doctors, accountants – and everybody in-between. These patients have injuries of all kinds – foot, hand, back, neck, etc. and ailments ranging from the common cold to infections such as Lyme disease, as well as hormonal problems, digestive disturbances, and sleep issues. Using foot orthotics is not natural, so it is not part of my practice to prescribe such devices; I’m more interested in correcting a prob…
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
…and then another for three to four. SD: I like that. Shorter distances back-to-back like that and being consistent in your training can really pay off without the harmful effects of training high mileage too often. SD: How about your nutrition – what can you tell me there? CR: I drank water diluted with Coke and some fruit/nut bars. I also consumed quite a few non-alcoholic beers. SD: Elaborate on “quite a few”. CR: Enough to fit in a Viking hand….
Sock Doc Training Part IV: The Sock Doc Training Formula
…but your entire body functioning without any problems – that means your body is free of aches and pains, has abundant energy, and your mind is sharp and clear. A healthy individual isn’t injured, constantly sick, or sleeping poorly. Your impression of this may be that nobody is healthy. The fact is that a lot of people aren’t very healthy, but they may be very fit. As you become more and more fit your health should also improve, and vice-versa. I…
Become a Better Athlete: Sex and Athletic Performance
…showing the lady loving her man who just popped his Viagra or other sexual-dysfunction medication. These meds, particularly Viagra, function by helping to promote blood flow to working muscles, including the main one you’re going to want working when it comes to sex. These meds are often prescribed to women too though there is absolutely no evidence that they increase blood flow to their sexual organs. Nitric oxide (NO) is a molecule that helps w…
Stretching as a Warm-Up and Injury Prevention
…p, Cool-down, Injury Treatment, and a Bozo Prevention Strategy Aerobic warm-up & cool-down Stretching should not be the sole activity performed during a warm-up before or cool-down after your movement (or exercise) program. Should it be a part of your routine at all? Most of us have heard to never stretch a cold muscle. The thought that we need to stretch to “warm-up” is still being taught by many coaches even today, despite all the information ou…
Sock Doc Training Part II: Build Your Aerobic System – (Move Your Ass Often, But Not Too Quickly)
…as well as frequent illness/infection or getting a cold that will not remedy easily. Interestingly, rest doesn’t correct this aerobic excess problem but rather some anaerobic activity does. So the prescription is often some hard intervals, hill repeats, and/or strength training to get the individual out of the aerobic excess syndrome. (For the therapists out there and others too, you can read my clinical research paper on evaluating the aerobic a…
Injury-Free Running Booklet
…e 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 the typical over-supportive shoe most people wear today into a more minimalism and barefoot-style shoe should be the goal of everyone looking to achieve optimal he…
Is Your Recovery Drink or Nutrition Bar Toxic?
…utamic acid (glutamate), necessary in small amounts, when present in high “free” amounts. Combine the glutamate amino acid with sodium and you have MSG (Mono Sodium Glutamate). This is a glutamate problem, not one from the sodium in the MSG. Rarely is this added to food anymore as actual MSG. Rather it is made thru food processing – common foods you are eating every day – (see the bottom of this article for those hidden words). These amino acids a…
Gluten Allergies
…ensitivity, you may be able to determine whether you need to adopt a gluten-free diet on your own. Watch – Listen – Learn! Video Transcript Hey, this is Dr. Gangemi and in this Sock Doc video, I want to talk about gluten allergies and gluten sensitivities. So a lot of people think that they may be allergic to gluten or sensitive to gluten and maybe they’re not. A lot of people are just following the fad because being gluten-free today is the way…
SOCK DOC: DEVELOPING A STRONGER, INJURY-FREE ATHLETE WORKSHOPS
…imbalances and worked through them. Three days of workouts produced a hurts-so-good feeling and were very challenging, while allowing new competencies to develop in a supportive environment. Treatments were comprehensive, educational and effective at keeping us all running smoothly through a fast paced workshop which provided as much information as we could handle. Sock Doc practices what he teaches, as evidenced by being able to teach to a group…
Condition Your Body to Burn Fat
…bolism relies on a low stress lifestyle as well as a diet that promotes fat-for-fuel. I won’t go into proper training here – that’s been done over at the Sock Doc Training Principles and other areas on this site. I could also talk in great lengths about how to lower stress so you’re not pumping out a lot of stress hormones (primarily cortisol) throughout the day and burning more glucose than what you should be, but I won’t – because it’s so indivi…
Trigger Point Therapy – A Powerful Tool to Treat & Prevent Injuries
…th direction. One method may provide a better result than another on a case-by-case basis. Apply pressure or rub out the trigger point for at least 10-15 seconds. If the pain is improving as you treat the point then continue until there is no further relief. Sometimes you can actually feel the trigger point “wash away” beneath your fingers and disappear. Some practitioners use modalities and tools such as wooden or metal spoon-shaped devices and o…
Sock Doc Training Regimen
…workout, or taking the day off. So if you choose to do some sprints on Mon-Wed-Fri, then perhaps Tues and Thrs and Sat are very easy low HR workouts for 30-40 minutes, with Wed and Sunday off. Again, the specifics are different for everybody, this is just an example. Also check out my Paleo-plyometic workouts used to develop speed, power, and balance. Okay, enough about you – back to me. Haha. As initially mentioned, I am mostly training in the 1…
Your Running Shoes Are Only Part of the Injury-Free Prescription
…minimalist type shoes and/or barefoot will not necessarily keep you injury-free. Proper footwear (or going barefoot) is only part of the injury-free prescription. Running in minimalist shoes and being barefoot clearly helps the entire body. Improvements in nervous system function, muscular function and balance, proprioception, and overall health can be seen in those who keep their feet close to the ground and out of motion-altering footwear. But…
Sock Doc: Natural Treatment & Prevention of Shoulder Pain, Rotator Cuff Problems, & Frozen Shoulder
…citotoxin type chemicals. I talk about those on both drgangemi.com and sock-doc.com. So you can read about them there. But also high insulin levels and high stress hormones will also cause supraspinatus problems. This is the most common rotator cuff that’s injured. Actually, people fall, say you were climbing on a ladder or you just fell off something and you landed there, a lot of times someone’s going to rupture, you’ll rupture the supraspinatus…
Plantar Fasciitis: The Pain You’ve Got That Doesn’t Even Really Exist
…, sleeping 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 s…
This Is Why You’re Still Injured
…ured 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 injury and that’s how you’re getting by then you haven’t corrected anything; you’re just some moments away from the next injury waiting to pop up. Wrong Footwear, Poor Economy, Your Form Sucks Some people like to say that the reason runners are so easily injured is that because running is suc…
Nutrition & Energy Bars – Know What You’re Eating
…l will create an insulin response in the body, even though they are calorie-free. Look for bars that contain whole organic fruits and nuts, and have organic brown rice syrup or honey to bind them together. Stay away from agave – it’s the natural health food craze that is mostly fructose and really no better for you than high fructose corn syrup. Currently I am using MacroBars as a good nutrition/snack bar. Some of their flavors still have agave in…
The Ultra Dilemma
…mation, and high levels of stress hormones (particularly cortisol), go hand-in-hand with racing hard (and for many training hard too). The more you train broken, and the longer you race broken, the more you run the risk of not just injury and illness but also other health problems, particularly immune system issues such as auto-immune diseases and yeah, even cancer. Plan For the Big One Yup, I threw out the Big C there in that last sentence becaus…
Sock Doc Training Part I: Aerobic Activity Is the Foundation to Your Health AND Fitness
…o 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 tha…
A Case For Orthotics?
…patients with patellofemoral pain syndrome, 76.5% improved and 2% were pain-free. 2% is not a huge success, and the 76.5% is left for interpretation as to what is “improved”. There were also other treatments used in this study and the age range was huge – 12 to 87 years old. 2. Shih et al found that a wedged insole was useful for preventing or reducing painful knee or foot symptoms in runners with a pronated foot. This study was only one 60-m…
Warning Signs & Symptoms of Overtraining
…falling asleep – like the sensitive eyes, your nervous system is all jacked-up PMS: cramping, back pain, over-emotional, breast tenderness, fatigue – I’m not going there (haha!) – More on PMS at my other site – click here. Eye lid spasms – “functional blepharospasm” – from mineral imbalances in your body, depleted from excess training Burning and/or blood shot eyes – from vitamin deficiencies, primarily B2 (riboflavin) from overtraining Ankles “ea…
Ankle Injuries On FLOW
…evels actually tend to…high cortisol levels from too much stress in your body, this is an hormone that your body makes, tends to weaken ligaments and cause, they causes like a ligament laxity over time where the ligaments aren’t responding properly to the normal amount of stress even if it’s just walking and of course, jumping and even more powerful type movements. And the foot can’t respond properly, so the ligaments don’t heal if you’re under a…
Ankle Sprains, Pains, Instability and Other Ligament Damage: Check Your Hormones
…rs and tissue repair. Understanding this will not only help keep you injury-free but will also take your fitness and athletic potential to the next level. There is a well-researched connection between the hormone estrogen and ligament injuries, specifically knee ACL injuries in women, more than other ligament injuries elsewhere in the body. Joints that are under a mechanical load in the presence of estrogen are known to incur a higher rate of liga…
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!
…Chest (inches) 26-28 28-30 30-32 32-34 36-38 40-42 44-46 Waist (inches) 20-22 23-24 25-26 27-28 30-32 33-35 36-38 Chest: Measure under arms around the fullest part of the bust. Be sure to keep tape level across back and comfortably loose. Waist: Measure around natural waist with a measuring tape. This sizing chart is approximate. American Apparel clothes are cut for a youthful shape. Most shirts will fit a little snug to flatter almost any body t…
VIVOBAREFOOT Gobi Review: Get Around In Style
…pple unlined leather. 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…
MovNat For Kids! Get Your Kids Active & Healthy – Outside!
…health or fitness level. This article was originally written for MovNat. See also Endurance Orientated MovNat Training and also my full run-down of my 5-day West Virginia workshop, 2011, here….
Coach & Athlete’s Testimonials
…tlantic Coast Conference history, overall and in the ACC Overall record 454-207-48; Won Duke’s first National Championship in any sport; Produced 6 National Players of the Year – most in college soccer history; Member – NC Soccer Hall of Fame; Inductee – National Soccer Coaches Hall of Fame – January 13, 2012 “Dr. Stephen Gangemi has treated several athletes on the UNC Men`s Soccer team with amazing results. Recovery and return to full activity fo…
First Aid For Injuries Part II – Ice, Heat, or RICE?
…’s not the best. Remember, you’re going to delay healing with ice and the R-C-E is a not ideal either. The ‘R’ for “rest” doesn’t necessarily mean you completely immobilize the joint. Depending on the injury sustained, active rest may be more beneficial and often is. Movement is good for an injury to a certain degree. Don’t try to push through the pain though; you’re more than likely only going to delay the healing and perhaps create injuries in o…
Let Your Kid Thrive Outside
…bject and carry it a distance. I think that’s ideal rehab for the entire body and complete nervous system. This isn’t to imply that you take your child’s rehab therapy into your own hands and completely disregard certain therapies. However, to accentuate that process, or perhaps prevent a problem before it starts, encouraging your child to move around freely outside can have profound effects on their overall well-being. It’s also important to redu…
Shoulder Pain & Injuries (2/2) On FLOW
…m going to really feel my serratus muscles move. So obviously these are big-time important if you’re climbing, if you’re pushing, even if its just a push up type motion. And, what else? Any striking, any combative issues, you’re going to be using your serratus muscles along with a lot of your rotator cuffs. And crawling exercises, and climbing. That’s where you’re really going to use a lot of serratus. So you can look for those trigger points up i…
Sock Doc Video: Wrist and Hand Pain – Natural Treatment & Prevention
…d and wrist problems, or even forearm problems, like they can’t open a jar comfortably, or their hands go numb, maybe after doing some type of repetitive exercise, or their hands are numb when they’re sleeping. Lots of interesting hand and wrist problems out there that maybe are diagnosed as carpal tunnel syndrome, or not. So, let’s talk about how to address common wrist ailments. One is, if you have pain with just bringing your wrist back like th…
Stress Signs: How to Know if You’re Stressed On FLOW
…ed about both these things, especially the inflammatory aspects or the anti-inflammatory aspects when it comes to an injury, in terms of preventing an injury, but also rehabilitating properly from an injury. So you don’t want too much cortisol or you’ll end up with problems with this hormone affecting other hormones, especially your sex hormones. Guys, that’s testosterone for you, for us, and women, estrogen and progesterone levels. So basically w…
Your Best Training Partner – The Heart Rate Monitor
…lap counter, back light illumination, target zone settings with audible out-of-zone alarm, time in training zone display, average heart 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 ho…
Think Twice Before You Ice On FLOW
…up as quickly as possible. But actually I’m here to tell you that that’s a completely wrong and invalid idea. Ice is definitely great to reduce pain and even block pain to a certain degree, and for the most part, it actually might be better than taking a painkiller or an anti-inflammatory in most circumstances. But you don’t want to be icing an area that you’ve just injured for the sole reason that inflammation is a natural and necessary step in t…
Aerobic Endurance Superiority
…elped a couple years ago with an injury. Amanda, well known in the running community and blog-world as Miss Zippy, had recently suffered through another crummy marathon. (She has given me permission to share her story here.) She bonked way early into the race, though her training, she thought, was fine. She had put in the work. We talked for some time on the phone and at one point she revealed to me that she wasn’t training with a heart rate monit…
Vegan Athletes
…gg, then you’re wasting food. It’s that simple. Now even if you have a cool-as-hell rooster around as I do, (we call him the Colonel), that hen then has to go broody to have that little chick hatch from the egg. That means she has to sit on it, and stay on it. Many hens never go broody – actually we’ve never had one go broody. So again, that perfectly laid source of protein egg containing vital nutrients for health will once again be wasted – not…
Sock Doc: Knee Pain & Injuries – Natural Treatment & Prevention
…he newest Sock Doc video. Today I’m going to be talking about the knee and common complaints and injuries, performance problems that people have with the knee. Who better to help out today than G. A. Long mid-fielder for UNC Soccer. They won the National Championship last year, ACC Championship and ACC Tourney. G.A. Long: Sure. Dr. Gangemi: Well done. The trifecta. Thanks for helping out. So, I’ve talked a little bit about the knee and one of my p…
Anti-inflammatory Diet (1/2) On FLOW
…d 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 omega-3s. It’s a really good anti-inflammatory type fat. And then there’s the omega-6 fats, which are mostly vegetable oils, nuts, and seeds. The balance between these two, omega-6s and omega-3s, is very importa…
Shin Splints Treatment, Prevention, and Video – Save the Frozen Veges for Dinner
…ten seen in athletes as they wear the wrong types of footwear, such as over-supportive and motion-control shoes that don’t allow their foot muscles to behave naturally. Orthotics can also be the cause of shin splints – or later prescribed for the problem only to further alter body mechanics and cause a gait dysfunction. The foot, ankle, and lower leg muscles, tendons, and ligaments fatigue and muscle compensation begins when orthotics and non-mini…
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…
Stretching for Flexibility, or Not
…rious cited works to satisfy the group who doesn’t interact personally and professionally with the human body day in and day out. What Exactly is Stretching? Stretching? More like resetting the nervous system. Let’s start by getting confused. Stretching is flexibility and flexibility is what most everyone equates to mobility, therefore, we should stretch to improve mobility, right? I mean, if you are flexible then you must be mobile. Subsequently,…
First Aid For Injuries Part I – Sports Injury Causes: Understanding WHY You’re Injured
…it will help make you a healthier, stronger, faster, efficient, and injury-free athlete. When you’re injured, (recent – acute injury), there’s a natural inflammatory response that occurs in your tissues as blood and other fluids enter the area that needs attention. Pain soon follows, letting your brain know that something is not right. This pain is a protective mechanism so you hopefully don’t cause any more unnecessary damage. The inflammatory r…
Dietary Danger: Partially Hydrogenated “Trans” Fats
…drogenated fat and it won’t be in the ingredients is when something is deep-fried. Deep-frying almost always contains partially hydrogenated fats. However, [non-hydrogenated] vegetable oils that are heated to such high temperatures are extremely unhealthy regardless of whether they are trans fat free. The chemical acrylamide is produced during the frying process (as well as by other means). This chemical has been identified as a neurotoxin and has…
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
…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…
Sock Doc Questions & Contact
…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…
Fitness Video Library
…filmed 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…
Branca Barefoot Shoe Review
…test them out and they performed well. There are only two things I would recommend to any new Branca Barefoot wearer. First is to be ready when you open the package. The adhesive they use to attach the leather to the rubber sole has a powerful smell. I left mine outside for two days to air them out and then they were fine. Second, when you follow the directions to cut your Brancas, I’d recommend walking in them a bit to see where your foot “falls”…
Easy on the Carbs – Get Lean, Get Fast
…rb brands” Most alcohol and soda, including diet drinks (and anything sugar-free *Nutrasweet, Splenda, Truvia, xylitol, sorbitol, etc..). Honey, molasses, maple syrup, stevia Processed meats and any processed and “fake” food Sweet wines, beer, liqueurs (Small amounts of dry wine and pure distilled spirits – vodka, gin, whiskey are okay.) EAT: Eat as much of the following foods during the TWT as you like, continuing to stay away from any food you m…
Why the Minimalist Footwear Trend Won’t Last
…. If five-toed shoes are hot then let’s all wear them as we grab our gluten-free bagels and soy latte coffee. It’s the cool thing to do. If you really understand how beneficial something is to your health then the fad doesn’t matter. You were hopefully eating eggs when your doctor told you it would result in high cholesterol. You were using salt while the media warned you that it would harden your arteries. And you were staying away from hydrogena…
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
…f you stayed off the heel. So back to my running cadence – even in my Nike Free 3.0 I ran at a 91-92 cadence. That means my right, or left, foot was striking the ground 91-92 times every minute. Not too bad. But going barefoot – for the first time on pavement – my cadence was at 98-99, and I checked it three separate times throughout the run. Wow. I wasn’t even running very hard, yet my feet were hitting the ground a total of 15 times more every m…
Athletic Diet and Nutrition
…g 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 adjust our diet, our carbohydrate, protein, and fat ratio depe…
Vivobarefoot Winter Boots Review – Women’s Tabi Hi and Men’s Scott
…s a great deal. Sorry Vegans – the Scott is made from African leather from free-roaming cows. Vivo says, “They have lived a little and made love under the sun,” and that’s something I think about every time I put these boots on. Now you will too. Enjoy. 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. (We did however, receive the Tabi Hi and Scott boots for free.) If you…
Health Concerns for Students
…ural meats (bacon, sausage), protein smoothies, fruits, grass-fed and sugar-free yogurt and granola (not sugar-laden granola) are excellent choices to consider. Make sure they are getting some quality protein and fats in the morning to keep them alert all day long. Without this, your child will most likely crash or underperform after lunch from too many carbohydrates. For lunch get your child interested in eating vegetables and high protein foods,…
Soft Star DASH RunAmoc Shoe Review
…ere 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’…