Sciatica: What is the Source?

sciatica_legpainSciatica: What is the Source?

One of the most common things that I see in my office is Sciatica.  In fact, many patients come to their first visit and tell me straight away that they have sciatica.  Self diagnosis is common today as you can find anything you want on the internet.  However, what most people don’t understand is that sciatic symptoms can have multiple different causes.  This means that sciatica treatment can vary depending on the primary cause.  The real trick is to uncover the true source.  Is is stemming from poor soft tissue health in the low back?  Scar tissue build-up in the hips and glutes? Poor pelvis function?  Poor lumbar spine function?  A herniated disc in the lower back?  Poor postural position of the low back and pelvis?  Or more commonly, is it a combination of many of these?  Many times therapists take a cookie-cutter approach to sciatica.  Adjusting the lumbar spine and pelvis, stretches for the piriformis, and maybe some electrical stimulation to the area.  This can sometimes help overcome the pain and symptoms, but most of the times function is never addressed.  This is the real source of the problem.  Some dysfunction in postural positions or movement has taken place that led to the problem.  Unless this is addressed the problem is likely to return.

The other issue I see is that people many times have an MRI that is done because of nerve symptoms that are present.  While this is not a bad idea you always have to remember that the pain is not always caused by what is found in the MRI.  For example, if you take an MRI of someone’s low back, many times you are likely to find that is does not look perfect.  You may find some mild narrowing of spaces or even some mild disc bulging.  This does not mean that you can automatically assign these findings to the source of all the patient’s pain.  This is why many times surgery to the lumbar spine fails to resolve the patients complaints.  The surgeon did a great job at making the MRI look ‘normal’, but it may not have been the actual thing that was causing the symptoms in the first place.  In fact, in the vast majority of cases conservative care will be enough to take care of the symptoms and restore function without pain.  However, there needs to be a comprehensive approach to this care.  You must address the soft tissue health, the proper joint function, the nerve health, postural positions, strength capacity, AND movement patterns.  You cannot just pick one and roll the dice.  If you fail to correct postural and movement patterns then treatment will likely fail or the problem will shortly reoccur.  We see this many times in our office as patients come to us after numerous other practitioners have failed to resolve the problem.  This is not because they are bad at the services they provide, it is simply because they did not address all of the problems at the same time.

Understand the basic premise behind sciatica treatment is taking pressure off of the sciatic nerve, wherever the compression may be happening.  Whether this is caused by scar tissue, poor joint movement, or poor functional patterns, it doesn’t really matter.  All we have to do is uncover all the dysfunctions, restore normal function, and then let the body heal on its own.  If you are suffering from sciatica, just make sure that your sciatica treatment program is comprehensive and addressing all these areas to ensure you the best chance for success.

Cannons and Canoes

cannon

Cannons and Canoes

One of my favorite quotes as it relates to power creation in the human body I read many years ago in Stuart McGill’s “Ultimate Back Fitness and Performance”. When speaking about how the body can generate the most power the book says, “You can’t fire a cannon from a canoe”. This image has stuck with me ever since I first read it and seems to simply explain how we need to address the athlete’s conditioning if we want to ultimately create maximum power. The absolute, crushing power of a cannon ball shot from a cannon is unmistakable. If you decided one day that you wanted to create a cannon with more power that could ultimately create more force, the first instinct would be to build a bigger cannon that used a bigger cannon ball. This is often the same instinct that we have as athletes when it relates to our sport. Getter faster on the bike means getting a better bike, a lighter shoe, a lighter wheel, or more aerodynamic frame. To get faster, runners want to get the best shoe and just run more miles. To get bigger muscles athletes think only to lift heavier weights and lift them more often. While all of these things do help to improve the performance of the athlete, the most important piece of equipment is often neglected: the body.
Let’s look back at our example of the cannon. What if all the focus was placed on building a bigger cannon and heavier cannon ball without paying much attention to the stability of the cannon. This is eloquently illustrated by thinking about firing a cannon from a canoe. If you put a powerful cannon on a canoe and fired it, the explosion would cause more energy displaced in the movement of the canoe rather than in the propulsion of the cannon ball. This same principle can be seen with athletes. Too often athletes are narrowly focused on big muscles and better gear, rather than focusing on the stability of their cannon. Remember that the more you stabilize the cannon, the more power you can create when shooting the cannon ball. Any loss in the stability of the cannon directly relates to loss of power in the firing of the ball. This is no different than the human body. If athletes lack proper stability then maximum power can never be created. This goes for every sport: golf, running, cycling, basketball, football, etc. Taking the cannon off of the canoe and putting it on the ground obviously yields better results. For the highly competitive athlete this needs to be taken one step further. Not only does the cannon need to be on solid ground, but it needs to be completely immobilized so that no energy is wasting moving the cannon when fired. This ultimate stability of the cannon allows for maximum force dispersed to the cannon ball.
For the athlete, this ultimate stability needs to be realized not only through the proper fitness training, but also through optimizing the stability of the internal health. Let’s briefly discuss these two:
Proper fitness training for the athlete needs to be very specific to what muscles and movements are involved in the sport. It also needs to build an athlete from the ground-up. This means making sure there is a proper base strength and muscular control from which power and strength can be built upon. It is far too common to see athletes who focus on power and strength, but have very poor stabilizing capacity and fine motor control.
Optimizing internal health is probably never even considered by the athlete as a way to ‘stabilize the cannon’. This is where I find true performance enhancement can really be achieved. Getting bigger, stronger, or faster is completely determined by an athletes ability to recover. This was discussed at length in a previous blog (read here: http://momentumsportstherapy.com/category/sports-and-fitness/) so we’ll keep it simple here. Just know that improving your overall health is the absolute best way to be able to train harder and recover faster. Using specified lab work, precise nutritional intervention, and high-quality supplementation can give athletes huge advantages in competition.
If you are a serious athlete that either wants to compete at a high level or stay in the sport for many years, start to consider that optimizing your health is the first priority to achieving those goals.

Off Season is Peak Training Season

As the year is winding down, so has the triathlon season.  While this brings a much needed rest period it is also the best time to optimize your health and prep for a new season of training. 

training in off-season, how to get stronger in off-season, sports therapy irvine

Getting your overall health in peak shape can pay huge dividends when training resumes for the next season.  It is not only important to stay strong and maintain base mileage, but it is also crucial to make improvements in the vitality of your immune system, adrenal system, and gastrointestinal system. 

During the season these systems get beaten down by the sheer volume of training and without proper attention these deficits can linger on into the next season and make peak training near impossible. 

If you really want to get better next year you need to pay attention to what you do in the off-season.  This means strength training, but more importantly getting as healthy as possible!

Strength Training

Strength training is always something that is highly neglected, in the endurance athlete world especially, but always pays huge dividends in performance.  Having sufficient strength to hold proper postures is very important for every sport, but in endurance sports it becomes more of an issue since that posture needs to be held for long periods of time. 

If these postures cannot be obtained or held for any duration then energy is significantly wasted and power output will drop significantly.  So, while practicing the particular skill of the sport is very important, your potential to convert those training hours into the most power output using the least energy is always the goal. 

Proper strength training is the only way to maximize that equation.  While many people don’t take this very seriously, at least they realize that it is something that would probably help performance if done correctly. 

Getting Healthy

However, the biggest bang for your buck can many times be just getting as healthy as possible.  You must remember that your ability to train hard rests solely on your ability to recover from the previous workout.  This recovery potential not only determines your ability to train hard, but it also determines much of your injury prevention.  

Most injuries occur because of overuse which means that use of an area overwhelms its ability to heal and recover.  While this seems pretty obvious to most people, what they fail to realize is that your overall health greatly influences your ability to recover. 

This means making sure you are eating right, sleeping well, your hormone levels are in normal ranges, your GI system is not dysfunctional, and your inflammation levels are low.  Difficult and long seasons tend to exhaust our systems and create dysfunctional hormone levels and high levels of inflammation.  Having the proper testing, like blood, saliva, and stool testing, allows you to know what systems need to be addressed and gives a great roadmap for how to address those systems quickly and effectively before the next season begins. 

If done properly, this rejuvenation of your internal systems will allow you to feel better, recover quicker, train harder, and ultimately get faster and stronger.  This can be the missing link for many people and can be the difference between a season of success and a season of battling injuries.

If you are interested in improving performance through health, now is the time!  Contact our office today at 949-387-0060 to find out about our programs designed to optimize your health.

Returning to Running Post-Injury: Part III

In the first two installments of this article we discussed the first two variables that are important when returning to running post-injury. Duration and speed are the first two and they must be conquered sufficiently without re-injury in order to introduce the third variable.

38799864_sThis third variable is terrain. For the most part this means hills. It can also mean running on another surface that you are not used to, but for the vast majority of runners it deals with re-introducing hills into the runs. Hills can mean either rolling hills or doing hill repeats. Hills test strength in a entirely new way so it is never wise to re-introduce your running beginning with any hills. Many of my runners live in an area where it is difficult to avoid hills. Even for these runners, I suggest that they drive to an area where they can find flat terrain. While this seems like a lot of work for those who usually just run from their house, it is the best way to ensure that the runner doesn’t get hurt. Like with the other two variables, this one should be done gradually. Don’t have your first hill run be an eight mile rolling hill trail run. Start with low volume or very slight inclines and progress from there. Doing 3 or 4 miles of rolling, mild hills would be a good place to start. Again, since this is a new variable you also don’t want to run your initial hill miles at a faster pace. These runs should be done at a comfortable pace. Once you are comfortable with these shorter hill runs you can gradually increase the distance. After multiple hill runs have been completed without pain, then you can start to introduce some steeper hills and some hills with increasing slope. Again, since hills really test a runner’s strength and it puts more strain on the muscles and joints, you most definitely need to be cautious.
Hills are a phenomenal, and I think integral, part of run training, but really need to be introduced correctly to not push the body before it is completely healed.
Getting back to running quickly is critical to many of my clients and these are the basic rules that I always follow. There are little variations with each runner, but if these rules are followed it allows the athlete the best chance of returning to full capacity without re- injuring their body.
For more information or to set up an appointment to help with your injury or return to running, call our office at (949)387-0060.

Returning to Running Post-Injury: Part II

In my last blog post I discussed the first variable that a runner needs to address when returning to training post-injury.   If you did not read that article please do, as it is crucial to conquer that phase prior to moving to the second variable which we are going to discuss here.

running injury, returning to running post injury, running injury recovery tips

The second variable in a return to running is speed or increased pace.  Once the runner is comfortable with a series of easy runs that have progressed in distance, as discussed in the first part of this three part article, speed can then be introduced.  There are many ways to do this, but regardless of which way speed is introduced it must be done slowly and must begin at a shorter duration.  The ability to run an easy 7-8 miles with no pain does not mean that you can now go do an 8 mile tempo run.  Since this is a new variable it is best to do gradual builds of speed and only for short durations.  This again will be built up over successive runs and can vary with each runner. 

The other thing to consider is that putting speed back into your workouts does not mean that you will be automatically back to the pace you were prior to injury.  My favorite way to reintroduce speed is to have the runner do pyramids.  So, for instance let’s say they are going to try increasing speed on a 6 mile run.  The first and last miles will be warm-up and cool-down paces, or simply the same pace that you did during the first phase.  The middle three are where you will build speed, but the jumps will be very slight at first.  So, for example, if your first phase pace (and 1st mile in this case) was an 8:30 mile, then your 2nd mile would be and 8:15, your 3rd mile would be an 8:00 mile, your 4th mile would be an 8:15, and then your last mile would be back to 8:30.   Pyramids allow your body to sufficiently prepare for increased speed which many times means an increased stride length.   It also allows for you to cool down sufficiently so that you don’t just shut it down after your fastest pace. 

Once you can pull off a few runs like this without increased pain, then I typically will start to increase the duration of the speed pyramids as well as the pace jump between each level.  This can be a little tricky to generalize as each runner is different and I really need to take into consideration the type of injury and the overall strength of the runner.  If I have a runner who does little to no strength training, then this build will take longer to complete.  Those who consistently strength train have stronger supportive muscles for running and thus can handle a higher volume before they fatigue, muscles breakdown, and form collapses.  So, take away here is you must be strength training!  Getting stronger for running does not just mean running more.  Every other sport focuses on strength training as part of the routine.  For some reason, running and other endurance sports have been lagging in this arena, but I can tell you it is crucial to become a stronger and healthier runner.

Once you feel like you are back to your pre-injury pace and have done multiple runs at this pace, then you can venture into reintroducing the third variable, which I will discuss in the next blog of this three part series.

For more information on how to overcome your injuries and re-introduce running back into your training call our office today at (949)387-0060.

Returning to Running Post-injury: Part I

I have worked with numerous runners over the years and the one of the most important pieces of their treatment program is returning them to running correctly.  If done improperly, re-injury is more likely and time to full recovery can be delayed.  For many of my athletes this is crucial because races are on the schedule and there is no time to just sit and rest.  So, here is a look into how I deal with my running athletes and how I can get them back to running as quickly as possible.     

how to run after an injury, running post injury

The key to returning to running is only introducing one variable at a time to the runner.  This allows the return to be controlled and for a proper build to be created.  If it is not done this way, and pain returns, it is impossible to know what is truly irritating the runner.  Plus, the body must build up tolerance for the runs since the injury has caused the athlete to take some time off and the damaged muscles and/or joints cannot handle the same load as healthy tissues.  If done properly, this allows the runner the greatest chance to build back into running without having to take another break due to pain increase. 

For runners, there a three major variables that must be considered when dictating the runs. 

These are time/distance, speed, and terrain. 

In this article, we are going to discuss the first variable and the one that I always begin with when helping runners get back to training.   

Time and/or distance is the first variable and the easiest to manage for the recovering athlete.  Basically, this is just how long you are out running.  These runs are always done at a fairly easy or comfortable pace.  This pace should stay about the same while you are building back using this first variable.  No speed or hills should be introduced at this time as the runner needs to first be able to handle easy runs that will progressively increase in distance. The spacing of these runs and gradual progression of the distance will vary from runner to runner.  Determining factors can be severity of injury, type of injury, and overall running experience. 

Many times, I will have a runner start with only 1/4 or 1/2 mile.  This allows for a good baseline and let’s me know how much the athlete’s body can handle and if progressing runs needs to wait until more treatment is rendered.  Again, every athlete is different, but I typically want to have at least 2-3 runs at each progressive distance until I green-light the athlete to increase distance. 

The other factor that is almost always a necessity in my practice is to have the athlete run only every other day in the beginning.  This allows the most recovery time in between runs and can many times allow the runner to begin running before the injury is 100% healed.  If runs are done everyday, many times the athlete is unable to fully recover between runs and eventually the pain will return and he/she will have to start over at the beginning. 

Using these guidelines, you can try to control the first step back into running.  Of course, this also means that the injury is being addressed and the soft tissue and/or joints are being restored the health at the same time.  Continue reading my next blog where I will be discussing the second variable and how to introduce this once the first variable has been conquered. 

For more information on how to recover from your injury call our office today at (949)387-0060.

What is Neuromuscular Therapy?

Neuromuscular Therapy (NMT) is a specialized form of manual therapy. A therapist trained in NMT is educated in physiology of the nervous system and its effect on the muscular and skeletal system. It is a structurally integrative, comprehensive program of recovery from acute and chronic pain syndromes, which utilize specific manual techniques, stretching and breath work to eliminate the causes of most neuromuscular pain patterns. It can be used for prevention, injury recovery and general well being. 

massageBy definition, NMT is the utilization of static pressure on specific myofascial points to relieve pain. This technique manipulates the soft tissues of the body (muscles, tendons, and connective tissue) to balance the central nervous system. In a healthy individual, nerves transmit impulses (which are responsible for every movement) to the body very slowly. Injury, trauma, postural deficiencies or stress cause nerves to speed up their transmission, inhibiting equilibrium and making the body prone to pain and dysfunction.

This type of therapy often concentrates on painful spots within a tight muscle or its fascia, the strong connective tissue surrounding muscles, called trigger points. These tender sites can cause pain by shortening the muscle or causing referred pain patterns, which is a pain in a location other than the trigger point site. By releasing these adhesions and trigger points the nervous system is able to stabilize low levels of neurological activity to maintain normal function and overall health.

NMT treats the following elements to alleviate pain and dysfunction within the soft tissue:

Ischemia: is a decreased blood supply to the connective tissue. This is very common within tight muscles. This can lead to hypersensitivity at the site of pain. Ischemic compression can cause a rush of blood to the area. Pressure is then reapplied and released until pain is lessened.

Nerve Entrapment: is when soft tissue or bone applies pressure to a nerve. This can often lead to intense shooting pain along that nerve.

Postural & Biomechanical Distortion: is an imbalance of the muscular system resulting from improper movement patterns, stress or trauma. The movements of both the longitudinal and horizontal planes are faulty.

Poor nutrition and hydration: is an deficiency in the health and well-being of the body.  Food is our medicine and if we don’t take care of that area the body begins to be thrown out of balance and therefore pain begins.

Distorted Breath Patterns: One of the first signs of stress and anxiety is a constricted breathing. When the body starts to take shallow short breaths instead of breathing at a natural pace, it is near impossible for one to reach a relaxed state.

At Momentum Sports Therapy our NMT therapists not only eliminate the pain your having but educate you on ways to prevent the recurrence of your specific injury or distortion. We want you to be well! NMT fills a void left by traditional health care by analyzing soft tissue causes of pain.

According to research approximately 80% of pain systems are considered idiopathic, which means there is no known cause.

We believe that treating the body as a functional unit we are able to treat symptoms that have eluded other well qualified health professionals. Our training and experience is a way to unlock the hidden sources of pain.

To experience the skill of one of our Neuromuscular Therapists contact our office today at (949)387-0060.

The Benefits of High Intensity Exercise

Most people understand that exercise is good.  Even beyond the physical benefits, there are a lot of other benefits that come from exercise.

One of the biggest benefits of exercise is that, if done right, it is an effective catalyst of hormone production – growth hormones, testosterone, nitric oxide and many others.  These hormones are crucial for allowing our body to heal and thrive.  And the good news is that you don’t have to workout very long to get these benefits.  You just have to workout the right way – by doing high intensity exercise.    

benefits of high intensity workouts, high intensity interval training, orange county chiropractor

High intensity workouts are becoming very popular right now.  It’s the basis for a lot of new, popular gyms.  Their philosophy is wrapped around the fact that your body benefits the most from high-intensity exercise and it doesn’t have to take and hour 6 days a week. 

Lets give an example of a high intensity exercise you can do to help the production of these beneficial hormones. 

A lot of people go to the gym and will get on the treadmill and run at a medium pace for 30-40 minutes.  While this is certainly good for you, it doesn’t do as good of a job of producing these hormones as if you do a high intensity exercise.  Even just 3-5 minutes on the treadmill at a high intensity can give you more benefits than 30-40 minutes at a medium pace. 

Defining high intensity looks a little different for everyone, but a high intensity workout should get your heart rate to 85% or higher of your max heart rate.  This means that you are working out just about as hard as you can for 3-5 minutes.  A rule of thumb for figuring out your maximum heart rate is 220 minus your age.  If you are 35, your maximum heart rate would be 185.  An even easier way to monitor this is to do the ‘talk test’.  If you are working at high intensity you cannot speak at the same time.  If you can talk to someone while exercising you just aren’t going hard enough.

When you are just getting started with this, you might not be able to workout at a high intensity for 3-5 minutes.  If that is the case, do interval training and go 30 seconds as hard as you can followed up by 30 seconds of rest.  Do this for 3-5 minutes and just increase as you get better.  Best ways to do this is to increase the times you are going hard and decrease the times that you are resting.   

It’s important to note that this type of exercise shouldn’t necessarily replace your normal workouts.  If all you did was workout once per day 3-5 minutes at a high intensity, you wouldn’t be very strong or very fit.  However, you would be getting the hormonal benefits of working out.  This is not a replacement for your normal workouts, but a way to get your body to work better with as little time as possible.

The goal should be to build in high-intensity workouts into your normal routine.  By doing this, you can get better results and ensure you are getting the benefits of these hormones from your workouts. 

If you can train smarter, not harder, you can get the same benefits or more benefits from your workouts and even workout for a shorter amount of time. 

If you are interested in learning more about getting the most out of our workout and how we can help, please contact us at 949-916-9742.  We offer a free consultation to help you understand how we can help.

Pros and Cons of Barefoot Running

Barefoot running has become very popular over the last few years.  But why?  Why is running without protection on your feet becoming popular?  Why would anyone want to stop wearing shoes – aren’t they supposed to provide support and protect your feet? 

pros and cons of barefoot running, is barefoot running good for you, sports therapy lake forestWhile there is a lot of debate around whether barefoot running is good for you or not, the theory behind running barefoot is sound.  Proponents of barefoot running believe that the shoes we wear are like a braces on our feet.  They don’t let our muscles and joints fully do the job they were designed to do.  Because of this, our feet become weak which can create an entirely new set of problems and injuries.  By running barefoot, it allows our feet work harder and become stronger. 

In theory, this is a good idea. It helps our feet become stronger and helps our muscles, joints and bones do the job they are supposed to do. 

Unfortunately, in practice, it can create a lot of problems.  People have been wearing shoes for years.  Because of this, our feet have adapted to the shoes and thus are no longer accustomed to life without them.  If you take the shoes away, you can’t just expect them to work great.  It’s like getting your arm out of a sling for months and expecting to throw a 100 mph fastball.  It’s not going to go well. 

This is where most people go wrong.  They go from wearing shoes and then go run 3 miles barefoot and are surprised when they injure themselves.  These injuries could be to their muscles, joints, bones or simply just getting cut by a sharp object on the ground.  Shoes aren’t just there for support, they help protect our feet as well. 

If you are interested in running barefoot, you need to transition out of your shoes.  Most running shoes have a lift to them.  So the first step should be buying shoes that are neutral and feel more like running barefoot.  Even doing this will take a long time to get used to – don’t rush it. 

From there, you can transition to running in more minimalistic shoes, depending on what you are hoping to accomplish.  Running in shoes with less ‘stuff’ in them makes your feet do more work.  The goal is to build up and strengthen your feet.  Doing this doesn’t mean ditching your shoes altogether.  Maybe after you complete your run with shoes, you take off your shoes and run on grass for five minutes.  You have to take your time and build up your strength.  Don’t expect to be able to run 10 miles barefoot if you can run 10 miles in shoes.  That is a recipe for injury. 

Instead, try doing some easy, short-term drills barefoot.  Run 5-10 minutes on a soft surface or find a good stretch and do some tempo repeats.  Use barefoot running as a training tool to mix into your training plan, not as your new way of running. 

If you really want to get your feet stronger start doing your resistance training barefoot.  Better yet, do as many of your exercises as possible barefoot and on one leg.  This will really train your feet muscles and also the proprioceptors, nerve signals, in the feet which are responsible for your foot’s response to altered terrain. 

Ultimately, while running barefoot does have some benefits, there are also a lot of risks associated with running barefoot.  If you are concerned about the strength of your feet, find a shoe that fits well and doesn’t have a lot of stuff built into it.  And add some barefoot strength training (which you should be doing anyways!)  Your feet will figure it out from there. 

If you are interested in learning more about the pros and cons of running barefoot, please contact us at 949-916-9742.  We can help you put together a training plan to help you accomplish your goals. 

How to Avoid Overtraining

One of the biggest problems I see with my patients who do a lot of training is that they overtrain. They vastly underestimate the importance of taking time to recover and let their bodies heal. It’s easy to think that more is better, so they are constantly pushing their body to the max. Unfortunately, that’s when the most injuries occur.

how to avoid overtraining, overtraining for a marathon, endurance sports overtrainingDuring training you are actually breaking down the muscles in your body. Your body intelligently responds by rebuilding them stronger than they were before. However, your muscles don’t get stronger while you are working out. It’s when you are resting that you get stronger, faster, bigger, etc. That recovery time is so important for increased performance, as well as for avoiding injury.

It’s pretty simple when it comes down to it. If you are constantly breaking your body down and not allowing sufficient recovery time, you are going to injure yourself. The most common times I see this is with people who are training for endurance sports, like a marathon or triathlon, as well as people who do a lot of weight training. Quantity is not as important as quality.

All of the endurance athletes know the importance of tapering before a competition or race. The reason taper is so important is for the same reasons I described above. However, few people take that mentality into the rest of their training. If you don’t allow yourself time during your training to recover, you run the risk of injury. Increasing recovery time before a big race allows your body to be 100% for race day. Don’t you think it would be wise to try and be 100% for each training day? The more recovered you are for each training day, the harder you can push yourself, which results in making quicker gains in speed, power, and strength. Too often, endurance athletes get to their taper period injured. This time in the training schedule should be used to make sure the body is 100%, not crossing your fingers that your pain will go away.

Another key factor that intensifies over-training is lack of proper nutrition. What you eat and put in your body is the fuel your body uses when you are training. Proper nutrition plays an immense role in how you are going to perform, how effective your training is, and your likelihood of getting injured. Just like a car that needs the right fuel to run properly, if you aren’t putting the right fuel in your body, you put yourself at a much higher risk of getting injured.

Overtraining is much more common than people think. It’s something that I see frequently. Some common symptoms of over-training include always feeling tired or sluggish, having an increased heart rate, not recovering from previous workouts, chronic pain, and/or not feeling energized after you exercise.

As you are training, be sure to build in time to recover. You have to listen to your body to know what it needs. This will help you avoid injury and increase performance.

Have questions about this? We would love to help. Feel free to give us a call at 949-916-9742.