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Can A Chiropractor Help Your Running?

Marketing practices from chiropractors often target runners from the various social media ads.

If you’ve liked any pages or shown any interest in running online, then you’ve certainly notice the influx of ads.

It’s pretty common to see local chiropractic ads that are targeting not just runners but many other fitness trends.

The fact is running can take a toll on your joints and can increase muscle pain.

The question remains…

Can Runners can benefit from regularly seeing a chiropractor?

According to an article in Runners World, a regular visit to your local chiropractor can not only help to eliminate some of the strain but also can actually help your time.

Chiropractors can help realign your range of motion improving your functionality allowing you to run with proper mechanics while preventing overuse from your joints.

Expectations from your Sports Chiropractor

On your first visit, your chiropractor will discuss your pain points, while analyzing the range of motion you have when making certain movements while placing pressure on your joints.

Then will come up with a plan for regular treatments.

The one thing to remember is making one visit, isn’t going to cut it.

You’ll need to have a plan to continue therapy.

Here’s the benefits:

Can Improve Runner’s Knee
Helps to eliminate pain
Can relieve stress
Without Drugs that have harmful side effects
Helps with your breathing
Can improve your time by helping you get aligned properly

Are These Sessions Recommended Before A Marathon?

Runners benefit greatly, especially before a marathon.

It’s recommended to have an adjustment the week of the marathon.

This will help you relax while simultaneously helping your body get realigned just in time for the race.

So, next time you plan to participate in the Arizona Marathon, book yourself a chiropractic session the week of the race.

You Can’t Outrun An Injury

On your mark! Get set! Go!

Not so fast my running buddies.

Have you stretched and warmed up properly? The old adage, “An ounce of prevention is worth a pound of cure” certainly applies to this scenario. Here are a few tips on how to prepare so you’re not sidelined come race day.

Readying to run
Take time to warm up by taking a brisk walk or doing some dynamic stretches, which are low-intensity movements. Things like walking lunges, straight leg swings, high steps (knees up), or heels up toward your buttocks gradually warm up the muscles and improve your range of motion.

A great time to do static stretching is after your run. Remember your calf muscles, hamstrings, and quads; hold the stretch for about 10-30 seconds but never to the point of pain.

Overuse injuries
Doing too much of anything too quickly can be a bad thing.

All runners, especially beginners, should give their bodies enough time to heal between runs. Disregarding this advice can lead to a range of injuries, including stress fractures (tiny cracks in the bones of the feet, ankles and lower legs), shin splints (pain along the front of the lower leg), Achilles tendinitis (pain along the back of the leg near the heel) and plantar fasciitis (heel pain). If you regularly run on trails, ankle sprains are another concern.

Listen to your body and don’t buy into the “no pain, no gain” mentality. If you feel pain or stiffness, take a break and don’t push through it. Stretch it out and slow down. Talk to your doctor if the pain continues.

Well-rounded routine
Gradually increase your endurance and build overall muscle strength, both of which will help you in the long run. Add low-impact activities like bicycling, weight training, swimming and hiking to your routine. These activities can help prevent overuse injuries and boost your running performance.Until next time: warm-up, run, stretch and repeat.

Optimum Fuel For Early Morning Runs

With Arizona’s sweltering summers, many people training for race season opt for early-morning runs. If time is limited, these runners may skip fueling up for their workouts.

Running on “empty” leads to early fatigue as a result of muscle glycogen depletion. This may lead to slower times, which affects miles completed during the session.

I encourage runners to eat a good dinner the night before they run. By a good dinner, I mean a meal that contains lean protein, whole grains or healthy starches, vegetables and healthy fat. Use the plate method from ChooseMyPlate.gov as a guide for optimal nutrition for health and performance.

If you typically eat dinner before 6 p.m., I recommend eating a small healthy snack right before your bedtime. A healthy snack could be a fruit, a small handful of nuts, low-fat yogurt, or whole-grain toast with peanut butter. If your morning run is less than 30 minutes, you may not need the early morning fuel if you snacked the evening before.

But if you plan on a longer run, don’t leave the house without putting some fuel in the tank. Generally, before a workout you want to choose food that is low in fiber and fat, and moderate in protein, which can slow the rate of digestion and possibly cause gastrointestinal problems during the run.

Examples of some early-morning pre-workout mini-meals include: a small bowl of low-fiber cereal (ex. Rice Krispies, Corn Flakes or puffed cereals), 4-6 ounces of fruit juice, 8 ounces of non-sugar free sports drink, sports beans or gummies, ½ small bagel, 6 ounces low-fat yogurt, sports or energy bar, ½ large banana or slice of watermelon. Different foods work for different people, so you may need to experiment to find what works best for you.

Don’t forget to hydrate.

A lack of hydration before an early run can lead to early fatigue. Aim to drink 8-16 ounces of fluid, 30 minutes to an hour before your morning run. Sports drinks, milk and juices are included.

Once you develop a regular pre-workout eating plan, I’m confident you’ll feel better and much more energized during the run.