tag:blogger.com,1999:blog-51464080934928876952024-02-08T06:39:29.104-05:00DCTriDocThis blog will contain information about the chiropractic practice that I am part of, Capital Sports Injury Center, as well as information for endurance athletes. Topics will range from correct training techniques to injury prevention and treatment.DCTriDochttp://www.blogger.com/profile/15536933522272489075noreply@blogger.comBlogger15125tag:blogger.com,1999:blog-5146408093492887695.post-43581819706285034742010-05-24T18:20:00.003-04:002010-05-24T18:21:57.756-04:00DC Director for the NSCALast week I learned that I was elected the Washington DC Director for the National Strength and Conditioning Association. This position will hopefully allow me to influence people to train correctly to diminish injuries.DCTriDochttp://www.blogger.com/profile/15536933522272489075noreply@blogger.com0tag:blogger.com,1999:blog-5146408093492887695.post-28081576564997973962010-04-15T08:56:00.003-04:002010-04-15T08:58:53.398-04:00Multisport ClinicOn May 15th I will be taking part in the open water swim to bike transition practice at Sandy Point, MD. This is the final clinic that is being held by the Bike Rack and Georgetown Running Co. I will also be taking part in the open water swim practice through the DC Tri Club the same day.DCTriDochttp://www.blogger.com/profile/15536933522272489075noreply@blogger.com0tag:blogger.com,1999:blog-5146408093492887695.post-28529974924974491752010-04-01T09:24:00.002-04:002010-04-01T09:28:14.250-04:00Free Injury ScreeningsI will be offering a free 15 minute injury screening at both Georgetown Running Co. (Chevy Chase) and Pacers (Silver Spring) on April 17th 10AM-12PM and 24th 10AM-11:30AM respectively. If you are carrying any injuries or just have questions feel free to stop in.DCTriDochttp://www.blogger.com/profile/15536933522272489075noreply@blogger.com0tag:blogger.com,1999:blog-5146408093492887695.post-55238775392315222692010-04-01T09:21:00.003-04:002010-04-01T09:24:40.911-04:00DC Tri Club Multisport ClinicI will be speaking to the DC Tri Club at VIDA Fitness (1517 15th St. NW) Saturday April 3rd at 1PM. I will be discussing and showing how to do a proper warm-up before training and a correct cool down.DCTriDochttp://www.blogger.com/profile/15536933522272489075noreply@blogger.com0tag:blogger.com,1999:blog-5146408093492887695.post-19958736780280328762010-02-22T09:58:00.002-05:002010-02-22T10:02:59.335-05:00DC Tri Club Multisport ClinicOn Saturday March 6th I will be taking part in the DC Tri Club Multisport Clinic @ VIDA Fitness 1517 15th St. NW. I will be dicussing common injuries and injury prevention for triathletes. See the DC Tri Club website for more info. www.dctriclub.com.DCTriDochttp://www.blogger.com/profile/15536933522272489075noreply@blogger.com0tag:blogger.com,1999:blog-5146408093492887695.post-56715350418693712532010-02-17T10:49:00.002-05:002010-02-17T10:52:25.145-05:00Georgetown Running Co. Healthcare Provider ClinicOn Feb 27th from 11-1PM I will be taking part in the Georgetown Running Co. Healthcare Provider Clinic. It will be held at their Chevy Chase store at 4461 Willard Ave. I will be speaking about both Active Release Techniques and Graston Technique and how they can benefit runners.DCTriDochttp://www.blogger.com/profile/15536933522272489075noreply@blogger.com0tag:blogger.com,1999:blog-5146408093492887695.post-20644279325423378092010-02-13T11:18:00.002-05:002010-02-13T11:24:51.332-05:00Injury Prevention Talk @ Fleet Feet<strong>Runners and Triathletes</strong><br /><br />I will be giving a talk tomorrow at Fleet Feet in Adams Morgan from 9-10AM on injury prevention for runners and proper warm-up. Come and learn how to keep yourself going throughout the season without injuries.DCTriDochttp://www.blogger.com/profile/15536933522272489075noreply@blogger.com0tag:blogger.com,1999:blog-5146408093492887695.post-9128795432750923002010-01-29T10:39:00.002-05:002010-01-29T10:43:55.238-05:00National Marathon and DC Tri Club Multisport ClinicsI will be working as an Active Release Techniques provider at the National Marathon in Washington DC on March 20th again this year. If you are at the race feel free to stop for a treatment after your run.<br />I will also be taking part in the DC Tri Club Multisport Clinics on March 6th and April 3rd at VIDA Fitness (15th and P St) @ 1PM. I will be discussing injury prevention and how to perform a proper dynamic warm-up. Hope to see you there.DCTriDochttp://www.blogger.com/profile/15536933522272489075noreply@blogger.com0tag:blogger.com,1999:blog-5146408093492887695.post-87533260324132144152010-01-29T10:35:00.002-05:002010-01-29T10:39:45.818-05:00Washington DC TriI just wanted to let people know that I have decided to run this years Washington DC Tri on June 20th. This will be my first triathlon and more than likely not my last. I already know how to strength train correctly and am a very good cyclist. This will help me with giving out specific triathlon training recommendations. I will continue to update everyone on my training and how I think each aspect can be improved.DCTriDochttp://www.blogger.com/profile/15536933522272489075noreply@blogger.com0tag:blogger.com,1999:blog-5146408093492887695.post-26853441730691503802010-01-15T22:34:00.004-05:002010-01-20T11:09:37.702-05:00Time to seek treatmentI have had a few patients recently that have been dealing with injuries for long periods of time. Each person has told me that they have been meaning to get treated for a long time but never went anywhere for treatment. <br />Before I bad mouth anyone I will admit that I was just like this for most of my life. However, I now know the consequences of waiting to start treatment after an injury. When there is damage to soft tissue it takes only 24 hours for scar tissue to form. This is exactly what the injury needs to begin with. The problem is that scar tissue continues to develop and remodel. There is one major problem with this entire event. Scar tissue isn't completely put down in the same line of drive of muscles, tendons, or ligaments. It is haphazardly developed in the injured tissue. The reason this becomes a problem is the tissue no longer can stretch to its original length. Scar tissue doesn't have the elasticity that regular tissue has.<br />By waiting to seek treatment you are allowing the scar tissue to begin to bind to other soft tissue structures. Once this has occurred the amount of stretch in all tissues around the injured area decreases.<br />Your initial injury may have healed itself with rest but you now have to deal with what amounts to a large clump of inflexible, sticky scar tissue that prevents normal movement. Even if you begin to strengthen the injured tissue it will only be strengthen through a shorter range of motion. If you seek treatment, such as ART or Graston, early enough this event can be avoided. ART and Graston are two soft tissue treatments that are designed to break up scar tissue and allow free range of motion. With just a few treatments you can see a dramatic reduction in pain with increased range of motion. <br />The idea of resting an injury just doesn't make sense. It is better to get treatment quickly after an injury to help your body heal correctly and reduce the amount of scar tissue development in the long run.DCTriDochttp://www.blogger.com/profile/15536933522272489075noreply@blogger.com0tag:blogger.com,1999:blog-5146408093492887695.post-84710658568850508122009-12-30T09:38:00.002-05:002009-12-30T10:39:53.840-05:00Getting through the HolidaysThere can be many stresses on your body, as well as, mind during the Holidays. With rushing around to get last minute gifts, entertaining family and friends, not to mention over eating and drinking your body can take quite the beating. Here are some steps to get yourself back into a good healthy routine.<br />1) Always remember to put yourself first! If family is stressing you or plans are not going accordingly stop and take some time to take care of yourself. You have many choices of things to do to help yourself. Take an hour to hit the gym, do some yoga, get a massage or adjustment, take a walk. They all give you time to either relax or burn off stress.<br /><br />2) Step away from the desserts! Most people over eat during the Holidays and it usually is something "bad" for you. Try adding a dish you really like to a meal instead of dessert. Savory dishes with garlic, onions and spices can actually help burn more calories. Also anything that has a lot of fruits or vegetables can help burn calories and make you feel full quicker and longer.<br /><br />3) Use some of your down time planning for the coming year's athletic endeavours. Do you want to finish a Marathon or a Tri? Maybe you want to beat last years time. This is a good time to come up with a training plan. Not only will this help you focus on <br />what you need to work on but it will also get you psyched to start training.<br /><br />4) Work off that New Year's Eve hangover. Many people drink too much on NYE and then spend the whole next day on the couch. Before the football gets started get up and have an active morning. You may feel lousy but the exercise will help you get rid of the alcohol. Make sure to drink plenty of water. This will help with rehydrating.<br /><br />5) Finally, take care of those aches and pains. You may not have the time to go get treatment but you can always schedule for after the Holidays. That way you will know that you are going to finally get the treatment you need.<br /><br />If you need help with any of these suggestions feel free to contact me at painfree123@gmail.com. At Capital Sports Injury Center we focus on all of athletes issues.DCTriDochttp://www.blogger.com/profile/15536933522272489075noreply@blogger.com0tag:blogger.com,1999:blog-5146408093492887695.post-52006893507345524732009-12-28T17:11:00.003-05:002009-12-28T17:25:53.779-05:00How to cope with travelling long distances.I haven't blogged in awhile since I have been out of town and previous to that the DC area was hit with a blizzard. Both of those events have given me ideas for things to talk about. <br />Yesterday, I spent the better part of 15 hours travelling from the Pacific Northwest back to DC. In that time I sat on a bus, plane and train. This left me feeling less than ideal. Here are some of the things I did to "work out the kinks". <br />1) Get up as often as possible and walk around. This is the single easiest and most important thing to do while travelling.<br />2) When there is enough room stretch anything that is feeling tight. (ie, legs, back, neck) These stretches can be simply bending over and touching your toes or crossing one of your legs over the other and pulling your legs into your body.<br />3) Do some body weight squats to get your brain to engage your glutes again. Lunges and Good Mornings will help loosen your hips, legs, and low back as well. For your neck do range of motion activities like flexing, extending and rotating your head.<br />4) Drink plenty of water! Too often people don't drink enough while travelling. Not drinking enough water is asking for cramps.<br />5) Bring along the "Stick" or a soft ball to roll out extremely tight or painful areas. Don't be embaressed about rolling around on a ball. There is usually enough room in the back of planes to do so.<br />6) If you are travelling with children try turning all of these suggestions into a game. It will keep them engaged and offer you the opportunity to reduce your aches and pains.DCTriDochttp://www.blogger.com/profile/15536933522272489075noreply@blogger.com0tag:blogger.com,1999:blog-5146408093492887695.post-19146064076968080882009-12-16T14:07:00.002-05:002009-12-16T14:17:29.909-05:00Contact info and linksI wanted to add my contact info so that people can ask questions or refer people to me. If you have any questions, comments, or would like to schedule an appointment please feel free to contact me at painfree123@gmail.com. Also we have a very informative YouTube page that you can go to. It is http://www.youtube.com/user/MDSportsInjury. There are videos on everything from proper exercise technique to anatomy lessons and self treatment ideas.DCTriDochttp://www.blogger.com/profile/15536933522272489075noreply@blogger.com0tag:blogger.com,1999:blog-5146408093492887695.post-86731831610490192862009-12-15T09:27:00.002-05:002009-12-15T09:32:50.827-05:00Articles and InformationI will be periodically adding articles that I have written on specific injuries and treatment. In addition, I will be adding an article describing the treatment techniques that we use within our practice. Here is a link to an article on IT Band Syndrome http://www.marylandsportsinjurycenter.com/itbs.html.DCTriDochttp://www.blogger.com/profile/15536933522272489075noreply@blogger.com0tag:blogger.com,1999:blog-5146408093492887695.post-36635428160795347222009-12-14T13:54:00.000-05:002009-12-15T09:26:01.240-05:00Endurance Athlete Off Season Training<div>This past weekend I took part in a seminar, at CycleLife USA in Georgetown, that covered multiple topics for endurance athletes concerning their off season training. I covered common injuries, along with their symptoms and causes. Hopefully this will be the first of many seminars that our practice, Capital Sports Injury Center, will be involved in.</div><br /><div>Please feel free to learn more about our practice at <a href="http://www.dcsportsinjury.com/">www.DCSportsInjury.com</a> and our partners at CycleLife USA at <a href="http://www.cyclelifeusa.com/">www.cyclelifeusa.com</a>. </div>DCTriDochttp://www.blogger.com/profile/15536933522272489075noreply@blogger.com0