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When training for a run, you might focus on improving endurance, keeping your speed optimal, or preventing your leg muscles from cramping up. That is understandable; the completion of your race depends largely on these three things. You need to have the stamina, especially for long distances. You should be quick enough so that you can finish within the cutoff period. Finally, you must hydrate properly, eat a sufficient amount of carbohydrates, and stretch to prevent cramps.
Aside from these, though, you should not neglect taking care of your feet. Any runner with enough race experience has stories of blistered insteps, broken toes, ripped-off toenails and other distressing anecdotes from the road. These are all part of the experience, they would say. However, you can help reduce the risk of foot injuries by following a few easy tips.
Choose your footwear wisely
Choosing footwear is basic but often overlooked. Shoe fit contributes greatly to a runner’s success. If a shoe is too tight, it causes blisters and irritation to the pinched areas of the foot. It is not only distracting but also dangerous to run with constricting shoes.
You must also choose your socks for the race day. Too-thick ones will restrain blood circulation, while too-thin ones will cause blood blisters, especially on the pads of the toes. When you attempt to run through these, it proves counterproductive and might even cost you the race. Prevent all of these and choose your footwear beforehand.
Practice good running form
Your habits during training will contribute to your performance on the big day. Though there are no hard and fast rules about foot form, it is good to strike the ground with the ball of your foot. Hitting with your toes or heel first puts the strain on body parts that are not built for that impact. Your footfall also impacts your entire body, from the position of your hips all the way up to how you hold your head when moving.
Use the ball of your foot to push you forward. That keeps your weight more evenly distributed. If you run this way, it also helps you build momentum, which makes you a more efficient runner. Toward the end of your race, that will become important.
Incorporate foot exercises in training
Aside from limb exercises like lunges, core strengthening activities, and practice runs, you should include foot exercises in your training regimen. It is because targeted training helps make your foot muscles stronger.
Start with incremental movements like walking barefoot on grass, toe curls, and heel lifts. Barefoot walking and running help with stability and in stimulating blood flow to the feet. When you curl your toes, you exercise your intrinsic feet muscles. Heel lifting, meanwhile, strengthens your ankles. If you are prone to strains and sprains, you should definitely include it in your training program.
When you’ve spent a few days doing toe curls and heel lifts, start incorporating outer-to-inner edge exercises. While standing up, shift your weight from the instep to the outsides of your feet. It helps improve your balance, a necessity for rugged courses.
Preparing for a race needs hours of training and commitment. You cannot expect good results if you skip your training and exercises. When preparing for a race, it is good to include best practices in keeping your feet in top shape.
If you are looking for a sports chiropractor in New York City, consult with us today. We are a fitness-focused sports medicine practice. Our chiropractors and physical therapists provide athletes with comprehensive fitness and medical assessments to help them get to their best and most fit selves.
Scoliosis can cause pain, and individuals who have it can resort to some stretches and exercises to relieve the pain. By doing so, they can release tension in the muscles that surround the spine. Furthermore, exercises and stretches for scoliosis can help increase blood flow and lubrication in the joints.
Here are some of the best stretches and exercises for scoliosis that you can do:
A chest stretch is an easy stretch that you can do several times a day when you feel pain in your back. Stand with your feet shoulder-width apart and put your arms in front of your chest. Pull your arms backward, and press your shoulder blades together to stretch the chest.
One of the simplest scoliosis stretches that you can do is a back stretch. Stand and extend your arms in front of your chest. Lace your fingers together and push them away from your chest until you feel that stretch in your upper back. Hold this position for a couple of seconds. Do it as many times as you can until you feel relieved from your scoliosis pain.
A popular yoga stretch, the child’s pose doesn’t only relieve back pain, but it can also calm and relax you. What you need to do here is to kneel and push your hips back toward your heels. Reach your arms forward and lay your hands flat on the floor. Take several breaths into the stretch. Come up once you get that feeling of relief on your back.
Pelvic tilt can help stretch the tight muscles in your lower back and hips. To do this, lie on your back with feet flat on the floor and knees bent. Tighten the stomach muscles while your back is flat on the floor. Hold this position for five seconds while you breathe normally.
Arm and Leg Raises
Arm and leg raises can strengthen the lower back. Lie on your front with your forehead to the ground and extend your arms over your head. Keep your legs straight and raise one arm off of the ground. Hold it for a couple of seconds. Repeat the movement with each arm and leg.
Find a chair and sit on the edge with your feet wider than hip-width apart. Bend forward, grab your elbows with your opposite hands, until the crown of your head faces the floor. Breathe deeply and let the stretch expand slowly. This stretch will allow your spine to hang, which will give you instant relief in your back.
Scoliosis can be difficult. Fortunately, aside from going to a chiropractor in NYC, you can also do these stretches and exercises from the comforts of your own home. Pain from scoliosis can come in the most random times, which is why you need to know how to manage it when you’re at home or at the office.
Don’t let the pain of scoliosis hold you back from the things that you need to get done. When the pain is manageable, do these exercises and stretches to relieve the pain. Also, make sure to visit your chiropractor in NYC regularly to keep your spine health in check. If you’re looking for one of the best-rated chiropractor in NYC, get in touch with us today to see how we can help.
If you have scoliosis, then you’ve probably heard of the Schroth Method. The Schroth Method is a physical therapy approach that treats scoliosis. It is based on exercises customized to each patient’s spine curvature.
Scoliosis is the abnormal curvature of the spine to the side. The Schroth Method is a non-surgical option that manipulates the spine through specific exercises, bringing the spine in a more natural position. The goal of this scoliosis treatment is to elongate and stabilize the spine in a 3D plane.
History of the Schroth Method
The Schroth Method was developed by Katharina Schroth (1894-1985). Schroth had scoliosis when she was a teen and had to wear a steel brace, which encouraged her to spend hours to try various ways to correct her curve. Eventually, she discovered specific positions, movements, and breathing techniques that made her scoliosis less obvious.
She started her professional career as a teacher but later on decided to leave the field and train at a gymnast’s school to be able to treat patients herself.
In the 1920s, Schroth started sharing her techniques with patients, and eventually, she was able to build her clinic in Germany after World War II.
Three Generations of the Schroth Method
Schroth’s daughter, Christa, helped her develop the theory of the method, along with Katharina’s grandson, Dr. Hans-Rudolph Weiss, MS, who developed his unique program, the Scolio-Logic, in Germany.
Furthermore, they also wrote books and articles and educated others on non-surgical techniques to treat scoliosis. Today, the clinic that Katharina established in Germany no longer belongs to her family, but over a thousand patients still get treated in the clinic every year, with a long waiting list.
There is also a Schroth-based BSPTS center in Israel, while non-surgical treatments for scoliosis can be found in various parts of the world.
The Schroth Method Today
Today, Katharina’s original concept is still the right program to use to address large curvatures, especially the main thoracic curves. The basic principles of the Schroth Method are still widely used today, but they have been adapted to the latest scientific evidence to treat scoliosis.
Patients who undergo the Schroth Method today can expect visible improvement after five to 20 sessions. The length of the program varies, and each session could take several hours long. Furthermore, the programs are now less intense, with shorter sessions that spread over a more extended period.
Aside from curve correction, the program can improve posture, overall movement, core stability and strength. It also allows for easier breathing and better pelvis alignment.
The main goal of the Schroth Method is to prevent the progression of scoliosis. Bracing may also be part of the treatment, depending on an individual’s age, bone maturity, and the degree of curvature. Additionally, bracing may also be an option for patients who don’t want to undergo surgery. However, this needs a long-term commitment to the Schroth guidelines to ensure the treatment is a success.
There are a lot of treatment facilities that can perform the Schroth Method today, along with other non-surgical scoliosis treatment. If you’re looking for a Scolio-fit service, with a comprehensive spine rehabilitation program to treat scoliosis. Get in out with our chiropractors in New York City to learn more.
Out of the various ways to treat scoliosis, one of them is called the Schroth Method. If you’ve never heard of this before, it is a method in which exercises are utilized to help return a curved spine to its original position. For more severe cases of scoliosis, this treatment can also be paired with other therapies, such as bracing.
That said, here’s what you need to know about the Schroth Method:
The Schroth Method explained
If you’re wondering what type of scoliosis patient will be eligible for the Schroth Method, know that nearly anyone can benefit from it. That’s because the method can be correctly tweaked depending on what the individual is facing. While the technique itself is quite useful, it takes quite a commitment by the patient because the patient will have to carry on the exercises at home, despite having sessions with the therapist.
The Schroth Method is a non-surgical method to treat scoliosis and was developed almost a hundred years ago in Germany. The technique aims at correcting the spine in three dimensions, which are the transverse, sagittal, and frontal planes. At the same time, the patient also learns exercises that will help train the muscles around the spine to be stronger and stable enough to maintain a naturally positioned spine to help improve overall health.
The Length of the Treatment
How long a patient will require the Schroth Method will depend on the type of condition they are dealing with. People experiencing a smaller case of scoliosis can expect to be done within three weeks. Those with more severe cases, however, will have to participate in the treatment for up to two months or even more.
While the treatment itself won’t last forever, the patient will have to continue exercises at home as instructed by the therapist. This is to ensure that any progress made from the therapy isn’t lost after every session.
Benefits of the Treatment
The main advantage for anyone undergoing the Schroth Method is to reduce pain and improve the functionality of the individual’s body. Know that there are many other benefits to be offered by the treatment.
For some, that includes better breathing ability because the chest can expand much more once the spine has straightened up to a more natural position. Speaking of natural position, improved body posture is also a benefit of the treatment. While an improved spine will undoubtedly help with standing straight, the fact that the patient is reminded to keep a good posture also helps maintain a straight back in the long run.
While there are many ways to address scoliosis, such as surgery, many people would rather opt for non-invasive and less expensive methods, such as the Schroth Method. This is because many people see this method as a way to naturally heal the body turns and is a more effective long-term solution for healthier and more comfortable living.
If you’re opting for the Schroth Method to help with your spine’s position or any other type of physical therapy, be prepared to commit fully. It takes much effort to keep a healthy body, and stopping any time will only hinder your progress.
Are you looking for chiropractic treatment in NYC or for physical therapies? Get in touch with us and we’ll help you figure out what’s best for you!
Problems with one’s bone structure and posture can start manifesting as early as one’s childhood. Contrary to popular belief, senility doesn’t have anything to do with it. It’s a common misconception wherein people often automatically attribute body structure issues to old age.
One of the most common of these posture-related medical conditions is scoliosis.
Scoliosis is a type of affliction where an unnatural curvature of the spine to the sides develops. It mostly occurs during the growth spurt of children just before they enter their pubertal stage. Its diagnosis ranges from mild to moderate to severe. Some symptoms may not be apparent in mild cases. However, those with moderate and severe cases may experience indications of scoliosis: uneven shoulders, waist or hips, change in gait, muscle spasms, difficulty breathing, and pain.
If you or your child doesn’t have it, then you’re one of the more fortunate ones. If you or your child does, don’t worry. There are plenty of options for you to treat it, and one of those is the Schroth Method.
What is the Schroth Method?
The Schroth Method is a non-surgical way of treating patients with scoliosis. Named after its concept developer Katharina Schroth in the early 20th century, The Schroth Method involves therapeutic movements combining postural awareness, breathing techniques, and physical exercises designed to correct a person’s spinal curve progression.
Unlike in the x-ray results where the spine looks like an “S” or a “C,” scoliosis is a much more complex condition that includes spinal rotation. What’s great about this is that since every case differs from another, this method is custom-based on how severe your child’s case is. During treatment, this approach requires exercises while lying down, sitting or standing, and uses adaptive equipment, such as balls, poles, or bars.
The Schroth Method has three fundamental components, namely, muscular symmetry, rotational angular breathing, and postural awareness.
Muscular imbalances can be corrected through core stability exercises, much like pilates. Its goal is to strengthen both sides of your child’s muscles in the back equally.
Rotational Angular Breathing
It may seem like an absurd idea, but the rotation of the spine to reshape your rib cage and its surrounding tissues through breathing is entirely possible. Specialized breathing techniques, to be more specific, is one of the critical approaches used in this method.
To correct the curvature of the spinal cord, you should be mindful of your or your child’s spine posture. Heightened awareness regarding this is required, especially if you’re performing different activities and techniques daily.
Participation and cooperation from the patients are expected for the Schroth Method to yield positive results. A gradual increase in movement and functioning, improved breathing, and better pain management are just some of the results that continuous therapy can produce. In turn, for everything to really work, full support, commitment, and dedication are also required of you as parents in the treatment of your child.