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Posted by on Jun 7, 2017 | 0 comments

Why Are Your Feet So Important?

feetYour feet play a very important role when it comes to stability and preventing pain. If you stop and think about what your feet actually have to do, it is amazing. They are responsible for keeping you upright when you are standing and walking.

In our clinic, we see a lot of people that stand or sit with their feet turned way out. This will directly affect their mechanics from their feet all the way up to their neck. You want to have a stable structure to function properly. So we will take a look at how they stand and walk, and typically their feet are turned out or they have flattened their arches, and that is why they are complaining of pain. Whether it is ankle, knee, hips, typically the pain is coming from a problem with their feet – not the area that is hurting.

So what can you do?

Strengthening your arch. Even if you think you have a “flat arch”, it probably is just poor muscle structure. Simple exercises can be done to strengthen those muscles and regain a proper arch – helping you become more stable.

Focus on how you walk and stand. Make sure you are keeping your feet pointed straight ahead. when you walk.

Mark goes into detail about why this is all so very important. Learn more here. Make sure to contact us if you have any questions.


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Posted by on May 1, 2017 | 0 comments

Training Your Muscles To Fight Rotation

Core stability, or “core”, still seems to be the buzz word. That part of the body is designed to be stable. It is not meant for excessive movement. Core muscles are endurance muscles and need to be trained accordingly. Some also call it the “anti-rotation muscles.” It is important to train the muscles to fight the rotational movements like vacuuming or opening car doors. When people do these movements, most often they are rotating through their spine, instead of rotating through their hips. This should be avoided.

One way to avoid this, or re-train your movements, is to train the muscles that help fight rotation. There are many exercises you can do to stabilize your core – make sure to check out our YouTube channel where we will show you several.

Check out this video where Mark explains several things you can do to help re-train your movements and to fight rotation in your spine.

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Posted by on Apr 3, 2017 | 0 comments

3 Exercises You Must Do To Avoid Injury


There are three exercises that are very important that are not only gym exercises, but also functional movements. Most people don’t realize they are already doing these exercises every day. The important thing is to do them correctly so you can avoid injury. These exercises include:

Squatting – this is a primary movement. You squat every day. It is not just a gym exercise, but a movement you do every day when you sit in a chair or get up and down off a toilet. The technique is the same.

Dead lift – this is something you do every day. Picking up a bag of groceries, a pet, a child or any time you pick something up off the floor. You are going to do a dead lift every day anyway, so learn to do them correctly.

Single leg squat – also very important to train. When you walk, run or stair climb, you are doing this movement. The only difference is what depth you are going to. You are still functioning on one leg, so you need to get this movement down correctly as well.

If you master these three movement patterns, either in the gym or at home, you will avoid injury.

To learn more about these movements, or if you have further questions, contact us at the office any time.



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Posted by on Mar 1, 2017 | 0 comments

How To Avoid Injuries When Riding Your Bike

Spring is here and it is time to being riding your bike! Even though everyone is excited to get out there again, it can be very easy to injure yourself, especially if you have not ridden in a while. In fact, over 50% of professionals will injure themselves. So if a professional can do it, your chances are even greater. This can all be avoided by following a few quick tips that address simple fixes, specifically when it comes to back pain. Some things we will discuss include proper alignment of hips, knees and ankles, as well as how to not ride with a rounded back. Watch this video to learn more, and make sure to contact us if you have questions.

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Posted by on Feb 6, 2017 | 0 comments

Why You Should Train Your Core For Endurance, Not Strength

Your “core” seems to be the buzz word for the day. When we speak of your core, for the purposes of this post we are referring to your middle section, your torso area. When you train your core, you are training for stability. They are not strength muscles, they are endurance muscles that are designed to help keep your body stable. Watch this video as Mark describes the importance of stability – and the exercises that are not good for your core.

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Posted by on Jan 9, 2017 | 0 comments

How Do I Decide If I Should Have Back Surgery?

How do you decide if you should have back surgery? This is a very big decision, especially since half of all back surgeries do not work. Mark addresses a few key points you should be considering before making this very important decision, as well as addresses why back surgery will not work. In the video below, Mark will discuss these key points:

  • Have you tried all of the conservative approaches first?
  • What is causing the pain and has it been addressed?
  • Have you found the movements, activities, and postures that do not provoke the pain? Are you allowing the tissue to heal?
  • Are you having any neurological symptoms, such as bowel or bladder problems?
  • Check out your surgeon. How? Ask the nurses and physical therapists. They know who gets results.

If you have not been evaluated by a physical therapist, we encourage you to contact our office for more information.

**additional information can be found from reading works from Dr. Stuart McGill. His book Low Back Disorders guides readers through the assessment and treatment of low back pain, providing evidence-based research on the best methods of rehabilitation and prevention of future injury.

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