…uff companies put in supplements. Since March 23, 1999, dietary supplement companies have had to adhere to stricter guidelines regarding their labels. This lets the consumer know what is in their supplement, including any binders, lubricants, coatings, colorings, and fillings. Unfortunately, they do not have to tell you exactly what is in the supplement unless the substance was added in the final dosage form. In other words, since there is more th…
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VIVOBAREFOOT Shoe Reviews
…eview: A moccasin inspired mid-top shoe VIVOBAREFOOT AQUA II review: Super comfortable wear-all-the-time shoe! VIVOBAREFOOT PORTO review: Kick-Ass Minimalist Boot VIVOBAREFOOT MOTUS review: Super sweet all around urban shoe. VIVOBAREFOOT TRAIL FREAK review: Awesome trail shoes! VIVOBAREFOOT MATA review: Casual comfort shoe VIVOBAREFOOT GOBI review: Their desert boot and my favorite (well along with the Aqua II) shoe VIVOBAREFOOT EVO review: and a…
Consistency: Smart Training
…‘I’ for interval), to try to slap on some quick fitness gains. Hey – the research says that this is the way to train today. All we need is about ten minutes a few times a week and maybe even a thirty minute session every so often. It’s what all the cool people are doing – train less and become more fit. Unfortunately, these gains from such high-intensity training bouts will be short-lived at best, as those who only train in such a way are recipes…
First Aid For Injuries Part IV – NSAIDS: Friend or Foe?
…f which is good. So don’t go crazy on fish oil supplements – I typically recommend the healthy athlete take one tsp or a couple capsules a few times a week. 7) Sesame seed oil contains a compound called sesamin, which is great at blocking LA from being converted into AA, especially in the presence of high insulin levels. I use unrefined sesame seed oil a lot with patients with this problem, but I also make sure that they correct the problem b…
Vivobarefoot Primus Shoe Review
…of Vivo’s best yet! I don’t get paid any money from Vivobarefoot for my shoe reviews, nor am I an affiliate. I just think they’ve got great shoes. (I do, however, receive the Primus shoes for free.) If you’re interested in injury prevention and optimum health and fitness as I am, then Vivobarefoot will fit your lifestyle. Less shoe is always more!…
Carbohydrates: Evil or Essential?
…sugar (-genesis) and most often it is doing so from amino acids, which are coming from protein, which is often coming from breaking down valuable muscle tissue. No, that’s not a good thing. Even if you’re burning mostly fat during training, after some time you will be pulling protein for fuel. Many say this occurs around three hours in a well conditioned athlete, and therefore for those not so well conditioned, it will occur much sooner. Aside fro…
Lose Your Shoes
…and Barefoot-Style Shoe Suggestions As of Spring 2013, these are the most common recommendations I give to patients for footwear, and where I see the most success. “Transitional Shoes” New Balance Minimus Trail MT10 (not the Trail MT00). This is a 4mm drop (15-11). Great for the road and most trails. This is the most common shoe I recommend even if you never go on a trail. Nike Free 3.0 v4. More cushion than the NB Min Trail. Same drop but more s…
Warning Signs & Symptoms of Overtraining
…ll the stress Persistent sore throat – low antioxidant level from too much free radical damage from training too hard General aches and pain, relieved by exercising – you’re getting a cortisol rush, that’s not good over time Eyes sensitive to light – those pupils are constricting rather than dilating because your nervous system is all jacked-up Irritability – you’re a pain in the ass because your blood sugar is a mess Lack of desire to exercise –…
The Ultra Dilemma
…particularly your digestive, hormonal, and cardiovascular systems when it comes to racing. How do you know when you’re starting to break down? It’s happening way before you bonk and even before you start to feel fatigued. Little signs such as misjudging a rock and almost tripping is a good way to tell you’re starting to falter. A tight muscle that comes out of nowhere – say in your calf or maybe a side stitch – more signs of your body fading. A c…
Stay Healthy and Fit This Vitamin D Winter
…ay an important role in vitamin D absorption too, especially the fats we recommend in a Paleo Diet – pasture meats, wild fish, eggs, butter, and coconut. Blood Testing for Vitamin D The optimum serum level of 25(OH)D is thought to be between 50-80ng/mL although nobody is quite certain and it may very well be specific per individual. In other words, you may be fine if your 25(OH)D is 50ng/mL yet someone else may need 80ng/mL. If your level is much…
Surgical Intervention: Think Twice Before You Get Knifed Part II: Going Under the Knife
…ne generally good recommendation is this – move as often as you safely and comfortably can. The days of recommending immobility (think hard casts) are mostly over, yet many are still wearing boots, braces, and other devices to restrict motion. No, you don’t want to be in pain and of course you don’t want to hinder healing, but typically the more you move the better. Active recovery is a key component in healing. Problem Corrected. Problem Still Th…
VIVOBAREFOOT Motus: Super Sweet All-Around Shoe
…g you wish you didn’t. It also has this velcro strap that in my opinion is completely useless. Vivo says it’s there for medial and lateral hold but it doesn’t matter how much you pull it over, it’s not going to snug you up any. Plus, isn’t the whole point (or one major point) of a minimalist shoe is to allow your foot to move freely? You don’t want to lock yourself in. But really, it’s just kind of a silly feature that I don’t see the point of. Bu…
Asthma in Athletes
…aler like proventil, albuterol. These are a generic type beta-2 adrenergic [SP] type drugs that help to increase airflow to your lungs. They also have to do with your adrenal glands too, that I’m going to talk about it in a minute. We also have two other major class of drugs of those six that are very common. Histamines and another one called antihistamines and another one called a Leukotriene type drug which is a type of an anti-inflammatory type…
Amsterdam Workshop 2016
DEVELOPING A STRONGER, INJURY-FREE ATHLETE WORKSHOP: AMSTERDAM, NETHERLANDS Date: June 7/8 through the 12th, 2016 Cost: $1,625 USD Workshop training days will be held in Westland between Maassluis and Hoek van Holland. Exact location to follow. Workshop treatments will be held at Chiropractie Westland: Oranjeplein 37, 2676XP Maasdijk ~ T:0174 511 600 The Schedule for the Amsterdam Workshop: Tuesday OR Wednesday OR Thursday: Initial individual t…
It’s Not “Natural”, and Definitely Not Normal, to Die From Cardiac Arrest: The Death of Caballo Blanco
…lly” fail in such a manner, especially at 58 years of age. Though the most common reason for cardiomyopathies is ischemia (lack of oxygen supply to the heart), the medical examiner notes that there was no evidence of ischemia or inflammation of the heart. It’s all a bit strange. So since there was apparently no ischemia or other cause for True’s heart disease, this could very well leave one to speculate that his condition, and death, was one which…
A Paleo Diet for Athletes for Superior Performance
…able oils, and alcohol. Some sources advise eating only lean cuts of meat, free of food additives, preferably wild game meats and grass-fed beef since they contain higher levels of omega-3 fats compared with grain-produced domestic meats. Some Paleo proponents also allow canola oil as part of the diet, (even though this was not available during that era), due to its high level of monounsaturated fats comparable to olive oil. Many also say that sin…
Ankle Injuries On FLOW
…the ligaments, tendons, and muscles of your lower leg. If you can do that comfortably or once you can do that comfortably then try to balance on just on one leg, or on one foot like I am right now. Basically nice and straight, strong as a tree trunk. There’s no wobble in my ankle. Wobble boards, however, are actually good for this, if you have a wobble board or a balance board where you can really try and catch up with the motion of the board and…
Start Here
…ching Parts I-IV Orthotics – Are They Really Ever Necessary? Joint & Tissue Repair For Athletes Healthy People = Barefoot People Trigger Point Therapy Your Running Shoes Are Only Part of the Injury-Free Prescription Overpronation Is Really Not Your Problem Educate Yourself to Recover From and Prevent Any Injury The Least of Your Concerns: Height, Weight, and Length…
VIVOBAREFOOT Evo Review – Pretty Much the Best
…part of. Led by their expert running coach Lee Saxby and a whole lot of research (if you’re one of those “show me the research” types), VIVOBAREFOOT debuted in 2003 as “the first minimalist shoe with a patented, ultra thin puncture resistant sole that offers maximum sensory feedback and maximum protection.” Unlike most shoe companies that have jumped on the minimalist bandwagon, VIVOBAREFOOT doesn’t have any footwear with motion control devices,…
Common Running Injuries
…e to do. When your body doesn’t adapt properly, you maladapt. You start to compensate, and that’s how you end up becoming injured. You’re basically unable to recover. You push yourself too much, you break down, you get sick maybe, or you get injured. And then next thing you know, you’re running or you’re doing whatever activity, and you’ve got pain in your foot. You’ve got plantar fasciitis. You’ve got pain on the side of your knee. You’ve got ili…
Stretching as a Warm-Up and Injury Prevention
…it imbalances, and other factors that affect the nervous system, it’s very common for a compensatory pattern to develop that is now hindering the area of injury and keeping it from healing. Much like an injury, you may feel tight and the need to stretch one area of your body because another area is too tight. A common situation arises when a person has poor shoulder mobility and this affects their hips. Stretch your hips all you want, but you won’…
Sock Doc’s MovNat Guest Post
…n body’s potential, MovNat applications are limitless, whether you want to compete in an Ironman triathlon, a pushup contest, or just be able to walk unassisted when you’re 100 years old. Click on the photos below for descriptions. Lifting myself up into the tree-bar Swinging the leg to gain momentum …and up Press on the bar Balancing on the limb/bar Shouldering the log, balance, & squat (with someone cracking a joke) Readying for log lift Log sna…
Sock Doc: Foot Pain & Foot Injuries – Natural Treatment & Prevention
…em forever. So, that should about cover it. If you have any questions feel free to make a comment, thanks. In this video I discuss how to identify, treat, and prevent common foot ailments. Learn about various types of foot pain and injuries from “top of foot pain” to peroneal tendonitis as well as Morton’s Toe and Morton’s Neuroma. Normal pronation and supination is also discussed. Learn and enjoy! Other related Sock Doc videos: Plantar Fasciiti…
Do Not Stretch! 10 Reasons Not to Stretch
…ch will lead to natural flexibility. Yoga is not stretching. Stretching is not yoga. Enough of that claim. Make sure you stretch if you want to weaken muscles, promote injuries, decrease performance, delay tissue healing, and have absolutely way too much free time. Stretching reduces injuries and improves endurance performance just like certain shoes will make you run or jump faster. Neither claim is true. I enjoy watching runners stretch. They mu…
Ankle Sprains, Pains, Instability and Other Ligament Damage: Check Your Hormones
…ore and more men are developing hormonal problems since estrogen mimicking compounds are so common in the environment and present in various food sources (plastics, anything living in any water, canned foods, and all the processed soy products). Guys have estrogen receptors, (some estrogen is normal and necessary), yet too much stress can and will alter testosterone breakdown and shunt it off to estrogen, leading to ligament weakness and other low…
Sock Doc Training Part IV: The Sock Doc Training Formula
…t unresolved injuries, improper footwear, orthotics, and yes, even harmful [static] stretching habits) all impact the nervous system causing imbalances in the sympathetic and parasympathetic system which in turn results in patterns of muscle imbalances. It’s these muscle imbalances that cause injures, either locally or elsewhere in your body – especially if they affect how you move (your gait). So yes, you could be under conditioned to perform a c…
Stress: “Make You, Break You”
…ften more healthy individual. As humans living in a fast-paced world where competition is fierce and the next best diet and workout program is the one that you missed on your FaceBook feed, stress is everywhere and it’s often too much for most to handle. Some people are on the verge of breaking with just a little more added stress to their already maxed-out lives. Several weeks ago I was driving my pickup truck down a rather busy street when a wom…