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 and start practicing diaphragmatic breathing, which also means too, yo

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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.

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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 comm

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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.

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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.

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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.

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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.

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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.

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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. 

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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.

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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.

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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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Soft tissue work ie. massage therapist (deep massage, sports specific or cupping) - with the Pandemic pretty much over and many restrictions lifted throughout the world, getting a massage by a licensed massage therapist is a strong option to help prevent running injuries. Look for a massage therapist who has experience working with athletes (specifically runners) as they will more than likely know how to do a psoas release since the hip flexors tend to cause the most problems for runners especially when they increase mileage & intensity.

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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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I have seen several posts regarding knee pain so I thought maybe you would all appreciate a little free medical advice. The two most common knee pain/discomfort are IT band and patellofemoral tracking issues.

IT band pain is very common among runners and the pain is found on the outside of the knee. The iliotibial band is a thick band of fascia on the lateral aspect of the knee, extending from the outside of the pelvis, over the hip and knee, and inserting just below the knee. The band is crucial to stabilizing the knee during running, as it moves from behind the femur to the front of the femur during activity. The continual rubbing of the band over the lateral femoral epicondyle, combined with the repeated flexion and extension of the knee during running may cause the area to become inflamed. Pain is usually felt when the foot strikes the ground. Pain can pain be felt during or can intensify after activity or a few days after. For runners specifically, neuromuscular/gait training may be needed for success in muscular training interventions to ensure that those trained muscles are used properly in the mechanics of running. Strength training alone will not result in decrease in pain due to ITBS, however, gait training, on its own can result in running form modification that reduces the prevalence of risk factors.

Patellofemoral tracking aka runners' knees results from problems with the kneecap and femur. Pain may worsen with sitting, excessive use, or climbing and going down the stairs. The most common symptom is diffuse vague pain around the kneecap and localized pain focused behind the kneecap. The pain is usually achy and sometimes sharp. And you could experience the feeling of “giving way of the knee” with this condition as well. When looking at treatment other than rest and ice, we look at strengthening the quad muscle because in many cases it is weak. Specifically the vastus medialis muscles also known as your VMO. There’s an imbalance here between the four muscles that make up the quad which is why a majority of time strengthening the VMO will make the most difference. Other muscles that may aid in correcting the problem are - hip abductor, extensor and external rotator muscles. The final piece to assisting individuals who do suffer with this condition is looking at the biomechanics when running. A majority of individuals who have patellofemoral tracking issues are overpronators. This is where getting fitted properly for sneakers is so important and having customized insoles to help maintain proper balance between the foot/ankle & knee.

I hope everyone finds this information helpful and educational as that’s its purpose. Happy running everyone!

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How many are guilty of running through pain? Like real pain?

We have all been there. We start out, maybe we have some initial stiffness, tightness, even mild discomfort but we think “ah, it will die down as my body warms up”. And then, while we are on our run pain sets in. We think “I can tough this out”. Once we get home maybe the pain dies down even more and we think “ok, guess it was nothing”.

So this is what I want to address with everyone as we map out our race/event year...do not ignore the pain. Pay attention to it. Why? Because if we don’t it will lead to an injury that could wind up setting you back even further than you may realize.

Let’s look at all the races (virtual of course) that you did last year. Think of how many of those races did you have pain or discomfort somewhere in your body. Are you with me? This is the time to address those imbalances. Those weaknesses that lead to the injuries you sustained last year.

I have created 5 tips for runners to help keep everyone injury free so you can continue to do what you love without hesitation or worry. These were also designed for every type of runner - beginner or seasoned and regardless of age.

Tip #1 - Myofascial Release (aka. Foam Rolling or Massage Ball) Last week I wrote about the importance of myofascial work because it is actually the key in making sure you stay injury free. Many of you expressed having multiple areas of either tightness, pain and/or discomfort in response to the post. Now if you were to use a foam rolling or a massage ball AFTER (that’s very important to know) then you will see a decrease in those problematic areas

Tip #2 - Understanding the muscles involved in running Last year I wrote a post where I broke down the muscles involved in running. Everything from the low back/hip all the way down to the foot/ankle. Now you do not have to be an expert on anatomy or the physiology involved. But it is important to understand which muscle or muscle groups should be engaging and why. There is a science behind running. Once you know which muscles are not working correctly you can focus on correcting those muscle imbalances through various strength training exercises.

Tip #3 - Rest/Recovery In another post I wrote about the importance of rest and recovery days factored into your training schedule. Now there is a lot of debate over the topic. Recovery days are seen as days where you might choose a different activity like a yoga workout or a hike or it’s more a core workout or it’s your day to focus more on flexibility/mobility work. An actual rest day is a day of no activity other than daily life activities. If you are new to running you may benefit more from an actual rest day. And if you are a seasoned runner you may benefit more from a recovery day or a combination of the two depending on what type of event you are training for.

Tip #4 - Proper shoe fitting and gait analysis. Probably about 6 months ago I wrote about what a gait analysis is and how proper footwear is extremely important to help prevent injuries from setting in. Understanding how our foot and ankle work with each other is extr

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