The Movement Mindset with Dr. Heather

Send us Fan Mail

It’s important that we add in strength exercises to help decrease the chances of an overuse injury from setting in. Remember doing one activity like running can put additional stress/strain on our muscles, joints and ligaments so it’s important to design a training schedule that is balanced. The other piece of the puzzle is to make sure the strength exercises you choose to include in your training compliments your muscle imbalances/weakness.

Click here to read the study 👉 https://pubmed.ncbi.nlm.nih.gov/31642726/

Click here to book your FREE FMS Today 👉. https://www.askdoctorheather.com/FMS

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

 

Connect with Dr. Heather on Social Media:

👉 https://www.facebook.com/heathergansel12 

👉 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:
👉https://www.askdoctorheather.com/book-here

Send us Fan Mail

Dry needling utilizes acupuncture needles as treatment tools, but is not acupuncture. Dry needling activates the body’s natural healing potential by specifically targeting and balancing the sympathetic and parasympathetic nervous systems to facilitate healing on a cellular level (at the site of the needle insertion or the injured body area). Dry needling treatment utilizing the Integrated Neuromuscular Acupoint System is painless 80% of the time. While some practitioners “manipulate” the needle upon insertion, pain-free insertion of the needle alone begins the self-healing process without unnecessary pain to the patient. This process has proven to be very effective.

 

Click here to grab the complete guide 👉 https://www.askdoctorheather.com/InjuryPrevention

 

Connect with Dr. Heather on Social Media:

👉 https://www.facebook.com/heathergansel12 

👉 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:
👉https://www.askdoctorheather.com/book-here

Send us Fan Mail

Dr. Heather tells you how to make an ice cup which can be used to help treat tendonitis symptoms around the elbow, knee, ankle and even shoulder.

Materials needed to make an ice cup are - a dixie cup, paper cup like the short cup Dr. Heather picked up at Starbucks or a styrofoam cup.

Fill the cup up almost to the top.

Freeze it overnight so the ice becomes really solid.

Tear away the top part of the cup so the ice is exposed then start massaging the ice on the inflamed area.

As the ice melts, tear more of the cup to expose more ice.

Make sure to place a towel underneath you so you do not get wet.

Remember, if you are someone who reacts to ice please do not use this technique as the ice goes directly on the skin here.

You will massage the area for about 5mins and you should notice the different stages of ice being felt. The four stages are: cold, burning, aching and then numb.

After you use the ice cup massage over the injured area, you could do a little cross friction massage to the area as well to help promote a quicker recovery time.

 

Connect with Dr. Heather on Social Media:

👉 https://www.facebook.com/heathergansel12 

👉 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:
👉https://www.askdoctorheather.com/book-here

Send us Fan Mail

Did you know that swimming can actually make you faster? There's a secret little known fact that if you include swimming into your training, you will actually become a faster runner. And you might be wondering how? So there are five main key points that we need to address in why swimming will help you become a faster runner.

Ankle strength and ankle mobility:

So a lot of my runners are really surprised at when I give them a specific kicking program that is designed around really focusing on ankle strength and ankle mobility. And how do you do that? By adding resistance in the water by the use of some flippers, You can allow for the foot and ankle to have greater range of motion and allow for the calves, the Solus and the Tibialis Anterior to become a lot stronger than what does that mean for you?That means that your landing and push off are gonna be a lot better for your run.

Core Strength:

Now, the second thing is, swimming helps increase your core strength and you might be going okay. Well, how does that really happen? Well, if you think about it, swimming is one of those activities that requires you to have really good strength, surrounded by your core. That's how you're gonna actually make that movement happen a lot faster in the water. So if you understand how to connect the dots between increasing your lower body strength and your upper body strength at the same time, you're gonna notice that the power is gonna be really generated from the core. Now, when we run, we wanna actually have that same thing. We don't want our legs doing all the work. We wanna essentially harness that power from stimulating our core by allowing ourselves to have a better postural stance while running. So that's something that swimming's gonna help you really achieve.

Arm Swing:

Now, the third thing we wanna look at is the fact that when we run, we wanna have a good arm swing. It all comes down to the fact that we need to really make sure that our subscapularis muscle is working. Huh? Yeah, our subscapularis muscle. That is the muscle that sits underneath our shoulder blade. So when we are bringing that arm in front and we're drawing it through the water. The action really isn’t coming from the Glenohumeral joint, but it's actually from our shoulder girdle. Mainly the entire shoulder complex - the glenohumeral joint plus the scapula. That's really allowing for that pull to happen in the water. A lot of that's being done from our subscapularis muscle, which is one of the four rotator cuff muscles. But then again, it's allowing for our lats, they're hugely important for our arm swing as well to focus on. You know, depressing the shoulder blades down and back and allowing for better mobility of the arm.

Diaphragmatic Breathing:

The other thing is to focus on the fact that swimming requires more of diaphragmatic breathing. Now, if you are somebody who is one of those runners, who's always like, okay, I feel like every time I try to run faster, I'm struggling with my breathing. Swimming will allow for you to kind of go ahead

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:
👉https://www.askdoctorheather.com/book-here

Send us Fan Mail

If you want to grab the complete guide click here

👉 27 Injury Prevention Tips & Tricks Guide For Runners

 

Proper footwear - many runners jump right to changing their sneakers when an injury sets in but it’s actually the last step you want to take. Sneakers are seen as the ergonomics to running. With so many sneakers out there along with insoles, inserts and orthotics it may be difficult to figure out which shoe is truly right for you. This is why us, as professionals, always recommend going to a running store to get fitted.

 

Check out the video Dr. Heather and Michael, owner of GoodFeet out here in Connecticut did on proper foot wear & biomechanics.

 

Connect with Dr. Heather on Social Media:

👉 Follow Dr. Heather on Facebook

👉 Join Our Private Facebook Community

👉 Subscribe Dr. Heather's YouTube Channel

👉 Check Out Dr. Heather's Reels On Instagram

 

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.

DISCLAIMER: This content (the video/podcast, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Heather, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Heather, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. Amazon Services LLC Associates Program As an Amazon Associate, I earn from qualifying purchases. The Company is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com or endless.com, MYHABIT.com, SmallParts.com, or AmazonWireless.com. Pages on this Service may include affiliate links to Amazon and its affiliate sites on which the owner of this Service, Ask Doctor

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:
👉https://www.askdoctorheather.com/book-here

Send us Fan Mail

If you want to grab the complete guide click here

👉 27 Injury Prevention Tips & Tricks Guide For Runners

Gait analysis - this is an assessment tool designed to look at how an individual runs. By breaking down the run gait, how the entire leg moves as the knee comes up to the chest, the foot strikes the ground and how the heel comes towards the glute, helps in understanding what potential injuries may arise.

Interested in receiving a FREE Gait Analysis click here

 

Connect with Dr. Heather on Social Media:

👉 Follow Dr. Heather on Facebook

👉 Join Our Private Facebook Community

👉 Subscribe Dr. Heather's YouTube Channel

👉 Check Out Dr. Heather's Reels On Instagram

 

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.

 

DISCLAIMER: This content (the video/podcast, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Heather, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Heather, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. Amazon Services LLC Associates Program As an Amazon Associate, I earn from qualifying purchases. The Company is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com or endless.com, MYHABIT.com, SmallParts.com, or AmazonWireless.com. Pages on this Service may include affiliate links to Amazon and its affiliate sites on which the owner of this Service, Ask Doctor Heather, LLC 75 Oxford St Hartford, CT 06105, will make a referral commission.

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:
👉https://www.askdoctorheather.com/book-here

Send us Fan Mail

Do you know what a TRX is? Maybe you have seen them at the gym. But did you know they can be used to do resistance stretching?

 

I’m Dr. Heather, your virtual sports chiropractor. Over the course of the next 27 weeks you’ll be able to catch all 27 tips and tricks right here on the channel. This entire series is brought to you by my signature course, the 3 week sports chiropractic program where I look at getting you pain free in under 3 weeks so you can get back to the activity you love most.

👉 Grab the complete guide here

 

Now these tips are in no specific order. So let’s get started with tip #5 - Resistance stretching.

 

Many may not be familiar with resistance stretching which is also known as power band stretching. What happens here is the muscle is stretched while under tension in an elongated position which allows to further enhance your flexibility. A great example of resistance stretching is the TRX. The TRX allows for our core to be 100% engaged while moving our bodies through various ranges of motion where we can work on increasing our flexibility as well as our mobility. Here is a short video where I go through some resistance stretches using a TRX.

 

Many chronic as well as acute soft tissue pains are the direct result of muscle shortness. Increase the length of your muscles and watch your back, knee, elbow, etc. pain disappear forever. Increases in flexibility and strength also help to prevent future injuries. Like I said, try out the TRX the next time you are at the gym. You will be surprised, I promise.

 

Bottom line - Flexibility relieves pain, prevents injuries, and increases comfort.

 

Don’t forget to listen to all 27 tips and tricks to prevent injuries in runners right here on the podcast.

 

Connect with Dr. Heather on Social Media:

👉 Follow Dr. Heather on Facebook

👉 Join Our Private Facebook Group

👉 Subscribe to Dr. Heather's Channel

👉 Check out our Reels on Instagram

 

Dr. Heather runs a 3 Week Sports Chiropractic 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.

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:
👉https://www.askdoctorheather.com/book-here

Send us Fan Mail

Who here has watched live sports? We all have. Have you seen the trainer on the sidelines stretching out the athlete on the field and wondered what form of stretching that was.

I’m Dr. Heather, your virtual sports chiropractor. Over the course of the next 27 weeks you’ll be able to catch all 27 tips and tricks right here on the podcast. This entire series is brought to you by my signature course, the 3 week sports chiropractic program where I look at getting you pain free in under 3 weeks so you can get back to the activity you love most.

If you want to grab the complete guide click here 👉 Free Guide!!!

Now these tips/tricks are in no specific order. So let’s get started with tip #4 - passive stretching.

Passive stretching is a form of static stretching where an external force (usually provided by another individual) is exerted upon a limb to help increase the range of motion of that particular limb. Now if you don’t have a partner to stretch you, you could use a band or prop to assist you in achieving the appropriate stretch.

It’s very important to understand that doing passive stretching prior to an activity, especially running, can increase your chance of injury which is why it is always recommended to do post runs. Why? It undermines your warm up. Traditional stretches, like when people bend over to touch their toes or stretch their legs on a fence, often cause the muscles to tighten rather than relax—exactly the opposite of what is needed for physical activity. Your risk of overstretching at this time is greater, and this tightness can undermine your speed and range of motion when you start exercising.

Doing passive stretching after activity allows the body to cool down and allows the heart rate to return to normal. The body produces lactic acid which is a by-product produced by the muscles that can lead to soreness. Stretching helps in reducing the muscle soreness as well as helps in maintaining joint mobility. Here is a short video where I go through some passive stretches.

Don’t forget to listen to all 27 tips and tricks to prevent injuries in runners right here on the podcast. 

 

Connect with Dr. Heather on Social Media:

👉 Follow her on Facebook

👉 Join Our Private Facebook Group

👉 Subscribe to Dr. Heather's YouTube Channel

👉 Check out our Reels on Instagram

 

Dr. Heather runs a 3 Week Sports Chiropractic 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 lifter

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:
👉https://www.askdoctorheather.com/book-here

Send us Fan Mail

Active stretching is something you may see your fellow runners doing at the beginning of a race and wonder, should I do what they are doing?

 

I’m Dr. Heather, your virtual sports chiropractor. Over the course of the next 27 weeks you’ll be able to catch all 27 tips and tricks right here on the channel. This entire series is brought to you by my signature course, the 3 week sports chiropractic program where I look at getting you pain free in under 3 weeks so you can get back to the activity you love most. If you want to grab the complete guide click here 👉 Free Guide!!!

 

Now these tips/tricks are in no specific order. So let’s get started with tip #3 - active stretching.

 

Active stretching is also known as dynamic stretching which is designed to prepare the muscles for activity by increasing the blood flow to those muscles. This is key in making sure an injury doesn’t set in while running. Active stretching doesn’t require a lot of time. It shouldn’t require a lot of energy either. Active stretching is meant to be quick so the heart rate increases drawing more blood to the large muscle groups of the body. It’s why you see runners doing high knees, butt kicks, jumping jacks and even a few quick sprints.

 

Here is a short video where I go through some dynamic stretches which you can test out at your next run event. Like I mentioned, active stretching is a great way to help prevent an injury from occurring.

 

Don’t forget to watch all 27 tips and tricks to prevent injuries in runners right here on the podcast. 

 

Want your own copy of the 27 Injury Prevention Tips & Tricks for Runners, grab it here!

 

Connect with Dr. Heather on Social Media:

👉 Follow her on Facebook

👉 Join Our Private Facebook Group

👉 Subscribe to Dr. Heather's YouTube Channel

👉 Check out our Reels on Instagram

 

Dr. Heather runs a 3 Week Sports Chiropractic 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.

 

Interested in working with Dr. Heather, book a FREE consultation here

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:
👉https://www.askdoctorheather.com/book-here

Send us Fan Mail

Foam rolling and/massage ball - learning how to effectively use a foam roller and a massage ball will be a game changer for most runners. The concept behind foam rolling and using a massage ball on specific areas of the body is to break down the tissue to allow for increased flexibility & mobility to occur. Some runners like doing a little rolling prior to their runs regardless of mileage but the real benefit comes in post runs.

 

Want your own copy of the 27 Injury Prevention Tips & Tricks for Runners, grab it here!

 

Connect with Dr. Heather on Social Media:

👉 Follow her on Facebook

👉 Join Our Private Facebook Group

👉 Subscribe to Dr. Heather's YouTube Channel

👉 Check out our Reels on Instagram

 

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.

Interested in working with Dr. Heather, book a FREE consultation here

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:
👉https://www.askdoctorheather.com/book-here