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3 Easy Stretches to Strengthen your Back

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Stretching minimizesback pain and prevents imbalances throughout your musculoskeletal system. Knees to Chest Lie on your back and bring both knees up toward your chest. Gently pull your knees up to your chest. Breathe deep hold for 20 to 30 seconds. Repeat 10-15 times. Side Knee Stretch Lie on your...

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Low Back Pain: Ice or Heat?

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Should you apply cold or heat to treat lower back pain? Cold packs reduce swelling and inflammation, and help reduce pain. Although most muscle injuries respond well to alternating heat and cold, back pain may respond better to heat1. The best solution is what works best for you. Try using...

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Lower Back Pain

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Eighty percent of people will experience back pain at some point. Everything from lifting too much weight to twisting in the wrong direction can lead to injury, muscle spasm, and disability in the low back. Active individuals, like runners and weight lifters, are at particular risk of sustaining low back...

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Nutrition Before & After Training

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Proper nourishment before and after exercising helps you get the most out of your workout and prevent injury. How much protein and carbs does a runner need? Protein Protein needs for athletes is essential for muscle and tissue repair, muscle growth and regulation of metabolism. A long distance runner needs...

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Thigh Stretches

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Leg cramps occur for many reasons, but most the common cause is dehydration. In any case, here are two easy stretches for your upper leg from MedlinePlus.gov. Quadricep Stretch The quadricep is the front thigh muscle. To alleviate a cramp rub the muscle to relax it. Hold onto support while...

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Leg Pain & Cramping

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Overuse and injury are the most common cause of leg pain. Both lead to the formation of scar tissue which causes pain, inflammation by impinging nerves, constricting blood vessels (impeding the flow of nutrients and removal of wastes), and causing adhesions (scars between two surfaces) that limit movement. Even moderate...

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We are proud to announce Jonas Chiropractic as a Sponsor of the Runner's Edge Tobay Triathlon & Tri-Relay taking place on Saturday, August 23, 2014. —— PLUS! —— A Special Offer for All Tobay Tri Participants Free/Complimentary ART Analysis! Find out why athletes are using Active Release Technique® to maintain...

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Summer Running Tips

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Hydrate! For every 20 minutes of running you lose between 6 and 12 oz. of fluid. Pre-hydrate by drinking 10–15 oz. of fluid 10 to 15 minutes prior to running, and every 20–30 minutes while running. A persistent elevated pulse after your run and dark yellow urine are indications of...

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What are Shin Splints?

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Shin splints are very common in runners. It is irritated and swollen muscles, often from overuse. These are the muscles and fascia in the front of the leg below the knee. The result is the shins throb and ache after or during the run. They can results from many factors...

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Run Training and Injury Prevention

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Train properly and get ready for your next running event with these Ten Training Tips: 1. Check out any pre-existing aches or pains. Should you have an area of your body that chronically bothers you with stiffness or sharp pain have it examined. Do not try to ignore it. 2....

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