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Sock Doc WorkshopsTen Very Simple Reasons Why You’re Always Injured, or Soon Will Be, Yet Again
1. You’re still drinking the “stretching is good for me” Kool-Aid. Spit it out.
2. You continue to wear orthotics.
3. Your lifestyle is just too stressful.
4. You train too hard – too much anaerobic.
5. You’re wearing the wrong type of shoes.
6. You aren’t getting proper sleep.
7. You’re eating too much sugar.
8. You’re eating too many bad fats, creating a lot of inflammation.
9. You’re not getting enough protein to recover properly: Shoot for 1.5-2.0 grams per kg/bodyweight
10. You aren’t listening to your body.
Dr. Stephen Gangemi "Sock Doc"
I'm a board-certified chiropractic physician and clinical nutritionist with a passion for true natural health care. I implement dietary & nutritional therapies, exercise & movement practices, and lifestyle changes along with manual therapy techniques to help the body heal and prevent illness and injuries.
cheryl says
I am not injured-but I DO wear orthotics-do dynamic stretching and yoga….and i ALWAYS listen to my body!
Sock Doc says
I’m happy for you, sincerely. But you’re not listening to your body because you can’t hear (feel) what it’s saying if you’re wearing orthotics. If you’re really not injured, why would you wear them?
Cheryl says
Because I am old-run on asphalt and have been running for 40 years. Things shift and change-and I am also a toe runner so the minimalist stuff gives me injuries. Have tried it. I don’t hear my body as it’s quiet and content and not saying a thing to me except “feed me” at times, and “thank you” for treating it to yoga, running, swimming, cycling and weights. No complaints from it- I am almost 59.
OH yeah-one more thing. Born with a scoliosis in lower vertebrae which throws off my pelvis and leads to muscular imbalance eventually. No amount of body work can “cure” this. I doubt if you would encourage those with scoliosis to run minimalist if their pelvis/leg length is off due to a structural abnormality at birth.
Sock Doc says
Not really sure what you’re asking here or trying to say. You sound stubborn, set in your ways, and even a bit angry. If I’m wrong on that, sorry. No need for me to tell you what I would advise for someone with scoliosis, you have your mind made up already.
Cheryl says
Angry? How do you get “angry” from a comment that states what has worked for me and may be somewhat dirfferent from your phiilospphy? I am a happy happy happy person as I get to RUN RUN RUN (and do other stuff too!) Alwayss open to new and improved ways of doing things-hence my try at minimalist shoes. Just didn’t work for ME -that’s all.
Richard F says
Hm, now this is a curious formula. I’d venture that #6 and #7 are the only ones I’m faltering on, although the only real sugar I get is either from the milk I put in my coffee in the morning or the one dark chocolate bar I may eat per week. And I’m still sort of injured, on/off pain in my hips, possibly linked to a tight piriformis.
I certainly know it’s not from shoes since I’m barefoot almost everyday during the week and run in some VFFs and weight train in my Merrell Trail Gloves. The only static stretching I end up doing is after squats and deadlifts, but almost none otherwise.
Sock Doc says
It’s not an exclusive list – there are definitely other reasons – sometimes you need some good bodywork treatments to resolve the old injuries, gait problems, muscle imbalances, etc…
Hayley says
Fist off let me say I love your website. Your information is brilliant and it has helped me change my view on so many things I was wasting my time with. One of them being static stretching. You mentioned dynamic stretching is still okay. Are there specific dynamic stretches you do for each muscle group? Should I dynamic stretch every day, just before a workout and/or after a workout…??? Thanks for your time and your help!
Sock Doc says
Thanks for your nice comments. I don’t really dynamic stretch “groups” – I move naturally – squat, jump, roll, etc… these are movements we should be doing often. In a way even a run is some form of dynamic stretching which is why I think the term is so silly (stretching, that is). Move slow (warm-up), move faster (training), move slower (cool-down). Rest and repeat!
Richard says
Still drinking the protein Kool-Aid? Spit it out!
Cheryl says
🙂 HA!
Andrew says
I have a question about protein intake. I am a endurance runner, who loves to spend time at the gym as well. I use your advice for aerobic base and add in anaerobic periodically. But is the 1.5-2.0 grams of protein per kg of body weight rule enough for full recovery for me? I do not want to gain weight, but is that amount sufficient enough for me to achieve proper recovery?
Best,
Andrew
Sock Doc says
I’d say it is the minimal (1.5g). After that it is very individualized. Some do better with even more than 2.0g per kg. I’ve never seen anyone overdose on protein – which is really only going to happen if you’re going crazy on protein shakes all day long. You just can’t eat enough meat and eggs to overdose (well okay, I’m sure someone out there can).
Richard F says
If you’re really working your muscles often between running and hitting the gym, there’s almost no way you’d gain weight from protein intake, even if you bumped it up to 2.4g a day, the max amount generally recommended by RDs/LNs for strength athletes. If you’re really active, you need to be taking in at least 1.7g-2.0g at minimum because your body is going to either take the protein from your foods or take it from other places in your body to repair your hypertrophied muscles, and that’s definitely not what you want.
Doug N says
I have what I believe to be shin splints on the inner part of my shin, the odd thing is that my lower calf muscle on my right leg (the on with shin splints) is a lot larger than my left. Could there be something deeper involved here? I’m thinking I have some sort of imbalance in my gait. Could that be? If so, how can I fix it?
Thanks,
Doug
Sock Doc says
Plenty of info here on the SD site about gait and there’s a video and post on shin splints. You can use the Search bar at the very top if you have trouble finding.
Basp uant says
I suffer from bursitis! Patella, it started ater running too much ( twice a day) i was so enthusiastic about minimalist running, it feels so much better…
What can i do? It ws fixed, but now seems to come back
How can i judge ifmy technique is correct, i live in the middle of nowhere, noone that would know can have a look at my technique?
I try to run by sound ( both minimalist and before with so called normal shoes) meaning if i make to much noise, i need to concentrate and adapt technique, because noise meas shock, wich means bad for the knee
Any suggestion… Idon t want to stop
Sock Doc says
Bursitis article is here: https://sock-doc.com/2011/08/tendonitis_bursitis/
Neal says
Hey Dr. Gangemi. I’ve been injured for about a year and a half now and had 4 shots in different areas of my feet by my podiatrist for different symptoms. The symptoms i am left with are, I have weakness flexing my second and third toe towards the ground (mostly my second toe). Its hard to pick up a towel with my feet unless I just use my big toe. I also have pain between my first and second metatarsal bones on top (pain on top of my foot) only when I apply pressure or massage that area. I’d rather walk for a long time than stand in one area because my foot feels weak. My podiatrist thinks i have tarsal tunnel syndrome after I told him I RARELY have pain and tingly sensations on my inner ankle. He did the “tinel’s sign” And I had electric sensations shooting to my toes. I was wondering what you think I may have or what video I should watch and possible treatments for these issues? Everything was normal as for MRI and EMG but the pain keeps coming back. I am a 24 year old man that’s active and not even close to being obese. I need your help please
Sock Doc says
Check out my Foot Pain Video. The tibialis posterior muscle is the most relevant with foot issues like you’re having including tarsal tunnel if you “have” that.
Mary says
Hi Sock Doc-
Thank you for everything you do!! I have learned so much from your website and have been implementing them in my life!! I have been dealing with a foot injury/plantar fibromatosis/sprain/strain for a year!! My favorite thing was kicking the orthotics and night boot to the curb!! Things are getting better for sure!! I have found a holistic chiropractor out in Phoenix, AZ area that practices the B.E.S.T system that is part of the Morter Health System. I have gone a couple times and a lot of seems to be in line with a lot of your principles, just wondering if you have heard of this and any thoughts you have on it??? Thank you!! Mary
Sock Doc says
I have heard of that system, I don’t personally use it but it helps some.