The Movement Mindset with Dr. Heather

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Balance training - since a majority of injuries runners face are lower body extremity related, balance training becomes an essential part in preventing injuries from recurring or arising. We have to remember that running is a single leg sport. So doing single leg exercises becomes key in making sure we have good mobility at the foot/ankle. Gaining proprioception and awareness of our body in space is extremely important for injury prevention for runners. These exercises will build both muscular endurance and balance needed for safe running.

 

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Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.

 

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Understanding prior injuries - When I work with runners the #1 topic we discuss first is their prior injuries. Understanding your injuries and how they may have altered your running gait is really important in figuring out how to keep you injury free. A lot of times it's remembering to go back to some of those initial rehab or corrective exercises to ensure that the correct muscle firing patterns are happening so the injury can be prevented.

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Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.

 

All Subscribers get a FREE Video Consult click the link below:

👉https://www.askdoctorheather.com/

Support the show

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Connect with Dr. Heather on Social Media:
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Nutrition is a whole topic in itself but to summarize, nutrition can help by decreasing the inflammation our bodies generally make when we train hard or if we do feel an initial strain or pull after a run. Using various types of vitamins, supplements and minerals can help our bodies achieve the optimal performance we are striving for examples: Omegas, Turmeric, Biotin, Magnesium, Calcium, Bromlin, Complex B vitamin.

 

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👉 https://www.instagram.com/fixmypainnaturally/

 

Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.

 

All Subscribers get a FREE Video Consult click the link below:

👉https://www.askdoctorheather.com/

Support the show

Subscribe to Dr. Heather's YouTube Channel for more great videos:
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Connect with Dr. Heather on Social Media:
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If you are new to running then you may be wondering why this one has been placed on the list. By reviewing the runs we did last year helps us understand a few things. It allows us to see where we still need more work like on long distance events, hilly courses, changes in altitude or extreme weather changes like humidity or cold. The other part it allows us to look at is whether or not we experienced an injury and how that impacted not just our physical state but our mental state.

Want to grab the complete guide?

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Connect with Dr. Heather on Social Media:

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👉 https://www.linkedin.com/in/heathergansel

👉 https://www.instagram.com/fixmypainnaturally/

 

Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.

 

All Subscribers get a FREE Video Consult click the link below: 👉https://www.askdoctorheather.com/

Support the show

Subscribe to Dr. Heather's YouTube Channel for more great videos:
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Connect with Dr. Heather on Social Media:
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Heart rate training - This is a style of training that can definitely help in making sure we do not create an overuse injury from overtraining. If you are new to running you may not be aware of the importance of Heart Rate Training. The concept here is that you train your aerobic system without overstressing your skeletal and muscular systems. Heart-rate training uses your heart rate or beats per minute (bpm) as a guide to hitting a certain running intensity. Instead of training at a specific pace, you use a heart-rate monitor to train at a specific effort level for a set amount of time.

 

To grab the complete guide, click here

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Connect with Dr. Heather on Social Media:

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👉 https://www.instagram.com/fixmypainnaturally/

 

Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.

 

All Subscribers get a FREE Video Consult click the link below:

👉https://www.askdoctorheather.com/

Support the show

Subscribe to Dr. Heather's YouTube Channel for more great videos:
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Connect with Dr. Heather on Social Media:
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Understanding the surface you will be training on will help in understanding what potential injuries could arise. Sprains/Tendinitis/Overuse injuries can be the result of increasing mileage too quickly and steep or incline ie. hills. Hills build strength, and this power, when exercised on flat terrain, translates to speed. That same kind of logic applies to doing repeats on grass; the times may be "slower," but you're working harder and building strength. Running on softer, more forgiving surfaces helps reduce impact and thus lowers your chances for injuries in the long term. Trail running is about as diverse as running can get: twists, turns, awkward foot-plants aplenty. You need to be sure your ankles and feet are used to landing in various positions.

 

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👉 https://www.instagram.com/fixmypainnaturally/

 

Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.

 

All Subscribers get a FREE Video Consult click the link below:

👉https://www.askdoctorheather.com/

Support the show

Subscribe to Dr. Heather's YouTube Channel for more great videos:
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Connect with Dr. Heather on Social Media:
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If you are someone who does suffer with neck pain, low back pain or hip pain then you'll want to listen in close.  The Centers for Disease Control reports that approximately one third of adults in the United States regularly get less than the recommended amount of sleep each night, and CST hopes to contribute to a solution.  

On this podcast I have Robert Zukowski, CEO of Custom Sleep Technology.  At Custom Sleep Technology, they understand that many people prioritize other aspects of their lives over sleep quality and quantity.  In order to maximize the impact of their customers’ sleep, Custom Sleep Technology has applied over fifteen years of research, development, feedback, and experience into creating the optimal mattresses of our ColorComfortSleepSystem™  line.  Each of their mattresses are fully customized to the consumer, carefully taking several bodily measurements into account in order to create the absolute best possible mattress at each price.  

Like I stated it's rare I endorse products.  To check out their products click here:  

👉 https://customsleeptech.com/drheather/

You won't be disappoint!!! 

 

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👉 https://www.instagram.com/fixmypainnaturally/

 

Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.

 

All Subscribers get a FREE Video Consult click the link below:

👉 https://www.askdoctorheather.com/

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Interval training - helps new runners take time to adapt to the rigors and impact of running as their muscles and bones adapt to the new activity. An interval is simply a set period of time where you are running at a certain pace and then taking a break for a certain period of time. An example would be 30 seconds for an all-out sprint followed by 30 seconds of rest, or it could be a 10-minute interval at tempo pace followed by a two-minute jog, This is extremely important to help new runners avoid such injuries as shin splints, plantar fasciitis and the potential for a stress fracture. Intervals can be slow, moderately paced, or fast.

 

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Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.

 

All Subscribers get a FREE Video Consult click the link below:

👉https://www.askdoctorheather.com/

Support the show

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Acupuncture helps release tight muscles so that the body’s structure can return to normal. It does so by needling the tight muscle directly and getting it to release and return to a more normal state. When muscles get tight and pull on the bones they attach to it creates pain. An injury like runner’s knee is often caused by tight quad muscles because those muscles attach to the knee and more specifically to the patellar tendon that runs into the knee. When the quads are tight they pull on the knee and can move the tracking of the patella out of place which results in pain. Releasing a tight quad muscle will restore the muscle back to it’s normal length and help the patella move back into place which will reduce the pain due to the patella being slightly out of place. Acupuncture can also help prevent running injuries by keeping muscles loose and identifying any possible areas of weakness or imbalance.

Click here to grab the 27 Tips & Tricks on Injury Prevention for Runners 👉 https://www.askdoctorheather.com/InjuryPrevention

 

Connect with Dr. Heather on Social Media:

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👉 https://www.instagram.com/fixmypainnaturally/

 

Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.

 

All Subscribers get a FREE Video Consult click the link below:

👉 https://www.askdoctorheather.com/

Support the show

Subscribe to Dr. Heather's YouTube Channel for more great videos:
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Connect with Dr. Heather on Social Media:
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Proper training plans - Finding a good training plan or run plan or even joining a run club will help in reducing your chances of experiencing an injury. The reason being it keeps you from over training or over doing it too soon or too quickly. Having a plan and sticking with it helps us achieve our goals!

 

Grab the complete guide by clicking here

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Connect with Dr. Heather on Social Media:

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👉 https://www.facebook.com/groups/fixmypainnaturally

👉 https://www.linkedin.com/in/heathergansel

👉 https://www.instagram.com/fixmypainnaturally/

 

Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.

 

All Subscribers get a FREE Video Consult click the link below:

👉https://www.askdoctorheather.com/

Support the show

Subscribe to Dr. Heather's YouTube Channel for more great videos:
https://www.youtube.com/@askdoctorheather

Connect with Dr. Heather on Social Media:
👉 https://www.facebook.com/heathergansel12
👉 https://www.linkedin.com/in/heathergansel
👉 https://www.instagram.com/drheathergansel


All Subscribers get a FREE Video Consult click the link below:
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