Monthly Archives: February 2015

February 2015
Sports acupuncture at FIX Body Group is not only for high profile athletes – but for any of us striving for health maintenance, performance enhancement, and pain relief.  However, taking their example proves that the process works and can help you too! Several Olympic athletes have used and continue to utilize this treatment, including gymnast and gold medalist McKayla Maroney who used acupuncture along to help speed the healing of her big broken toe and get her back in shape for the vault jump for the 2012 games.  400 meter dynamo Dee Dee Trotter is another example, along with Amy Acuff (who actually practices acupuncture!), who both rely on acupuncture for maintenance as well as for faster recovery from injuries. How acupuncture helps athletes stay in top form Olympic athletes are men and women who depend on their bodies to work expertly under stressful and difficult conditions. We can adopt some of their methods of healthcare for ourselves.Most of us are never going to somersault into the air or hurl ourselves over a bar six feet above the ground but we can certainly learn some of the methods that these amazing athletes use to keep themselves in world class form. Sports AcupunctureAthletes Depend On Acupuncture For 5 Important Reasons 1. Pain relief: Acupuncture is well known for its powerful ability to reduce and often eliminate pain. This is a huge attraction for athletes who are plagued by strain and injury. Using acupuncture to relieve pain, the athletes never have to worry about experiencing side effects from pharmaceutical drugs or failing a drug test. How does acupuncture alleviate pain? There are several studies which have shown that when needles are inserted, they stimulate points that boost our natural painkillers. In one study, researchers at the University of Michigan (published by University of Michigan Health System in Journal of NeuroImage, Vol. 5, No. 83, 2009) found acupuncture affected the brain’s long-term ability to regulate pain. 2. Muscle relaxation: Athletes train for thousands of hours which is punishing to their bodies. Acupuncture reduces soreness from workouts and increases blood flow throughout the body. This helps athletes get ready for another day by relaxing their tight muscles and reducing inflammation. 3. Fast healing: When an athlete has to skip training or miss a competition, precious time is lost. Acupuncture helps injuries to heal faster so athletes do not miss valuable training time. 4. Energy enhancement and better sleep: Acupuncture boosts athletes’ energy when they are awake and helps them to sleep at night. The body repairs itself at night so sleeping well is vital to a good performance. 5. Improved blood flow: Acupuncture increases the amount of nitric oxide in the body.  A study from UCLA Medical Center (Responses of Nitric Oxide-cGMP Release in Acupuncture Point to Electroacupuncture in Human Skin In Vivo Using Dermal Microdialysis. In Microcirculation, 2009 May, 26:1-10) concludes that one reason acupuncture is effective is because the needles increase the release of nitric oxide throughout the body. Nitric Oxide causes the blood vessels to relax and to widen, thereby opening up the arteries. This allows better blood flow to the heart and your other important organs. Acupuncture can improve your well-being Whether you are an Olympian, a sports enthusiast or, like most of us, a person with a busy schedule who needs all the energy you can muster, acupuncture offers many benefits. We all want to perform at our best no matter how big or small the competition; the high jump or the business meeting. Acupuncture can improve your well-being because it alleviates pain, increases blood flow, helps speed the healing of injuries, relaxes muscle tension, boosts energy during the day and helps us to sleep at night. Source

February 2015
Smoothies are like the little black dress of food. There’s one for every occasion, every attitude, and every diet restriction. They’re also quick, easy, and can be made ahead of time for a grab and go kind of morning. Healthy Smoothie RecipesTo get the most flavor and nutrients into your smoothies, don’t take up space with ice. Instead, use frozen fruit or portion out your own fruit (berries or bananas are good choices) and keep them sliced in the freezer for instant access. You can also add an extra kick with powder proteins and vitamin mixes. Below, we found 16 delicious breakfast smoothie recipes that will fill you up and keep you energized all morning long. 1. Mango White Bean Smoothie via Some the Wiser Beans in a smoothie? You bet. This is a hearty smoothie, which makes it ideal for breakfast. The white beans make it extra creamy, and the mango, fresh mint, and unsweetened coconut balance the flavor. 2. Probiotic Kefir Smoothie via Hello Natural This smoothie is a two-for-one. Kefir is loaded with calcium and protein, and the cucumber and lemon juice have natural detoxifying benefits. 3. Glowing Skin Smoothie via Simple Vegan Blog The flax seeds and raspberries in this bright, berry-hued drink help minimize irritation and redness in the skin. If you don’t mind messing with the color, feel free to add any leafy green you prefer. 4. Peanut Butter and Jelly Smoothie via Desserts with Benefits This creamy smoothie is made with Greek yogurt and organic grapes, and while it may taste indulgent, it’s free of refined sugar and high in fiber and protein. 5. Kiwi Smoothie via Taste of Home If you’re interested in keeping the almond flavor, but don’t want to use extract, add a small spoonful of almond butter or a splash of almond milk. Between frozen fruit and yogurt, this smoothie will be thick and delicious without the ice. 6. Pineapple Coconut Smoothie via PBS You’ll have visions of a Caribbean vacation with this virgin pina colada smoothie. Use light coconut milk and try toasting some flaked coconut and sprinkling on top. 7. Chocolate Cherry Smoothie via Chocolate for breakfast? Yes, please. Keep the cherries mostly frozen for a thicker drink. 8. Green Tea Smoothie via Eat, Live, Run This frothy smoothie uses a strong-brewed green tea and almond milk. To make it thicker, either freeze the melon or add a handful of ice. 9. Banana-Oat Smoothie via Martha Stewart If you’re looking for a filling boost of protein then this is the breakfast smoothie for you. Top with walnuts or swap the honey for maple syrup for delicious variation. 10. Coffee and Banana Smoothie via Health This smoothie is great for those mornings when your brain is still thinking about bed, but your body is headed to work. With a filling banana and a hit of caffeine, you’ll be set to take on the day. Adding a dash of cocoa powder will make this smoothie extra special. 11. Creamsicle Breakfast Smoothie  via Eating Well This recipe starts with coconut water which is an excellent source of electrolytes and potassium. Basically, this is a decadent kick of energy to kick start your morning. 12. Tofu Fruit Smoothies via Cooking Light This is a great dairy-free option. The tofu will create a silky, filling drink with lots of protein. If you aren’t a fan of white grape juice, try using pomegranate juice instead. 13. Gingery Berry and Oat Smoothie via Real Simple Do your immune system some good with a shot of antioxidants from blueberries and ginger. This recipe would be great with frozen peaches, too. Feel free to swap the brown sugar for honey or agave syrup. 14. Green Goddess Smoothie via Women’s Health This is your low calorie (less than 200 calories per serving), nutrient-packed, take-on-the-day energy smoothie. The recipe calls for low-fat vanilla frozen yogurt, but for breakfast you might want to use nonfat vanilla Greek yogurt instead. 15. Raspberry Blackberry Smoothie via Tart berries like raspberries and blackberries will jump start your morning. Because of the seeds, you should allow the smoothie to blend longer than usual, or you can strain it. Topping this smoothie with a little granola will make for a lovely weekend brunch appetizer. 16. POM Breakfast Smoothie Recipe via Smoothieweb This is an ultimate healthy smoothie. Pomegranate juice, almonds, protein powder, and banana all mixed together in one tasty treat. If you prefer almond butter, you could use a tablespoon of that instead of the raw almonds. Source

February 2015
Is this feeling of euphoria the real deal? More importantly, is it enough to get you across the finish line? When you’re running a marathon, whether it’s in New York City, Washington, or Chicago, you need every trick in the book to get through not only months of grueling training, but the grand finale as well: 26.2 miles of road that you cross step by agonizing step. Runner's HighThrough the blood, sweat, and tears, many runners report that their favorite trick — and part of the reason they wake morning after morning to pound the pavement — is what is referred to as runner’s high. “Psychologically, runners may experience euphoria, a feeling of being invincible, a reduced state of discomfort or pain, and even a loss in sense of time while running,” says Jesse Pittsley, PhD, president of the American Society for Exercise Physiologists. Where does runner’s high come from, and what makes athletes push themselves 26.2 miles? Do you need to run to feel that sense of euphoria, or can you find those positive emotions through other types of exercise, too? Experts explain the theories behind the high, the physical and psychological benefits of running, and the feeling of accomplishment that comes with crossing the finish line. The Science Behind the High “‘Runner’s high’ is a phrase that we use to describe the feelings of psychological well-being that are associated quite often with long-duration, rhythmic-type exercise, and marathon running certainly falls into that category,” says Cedric Bryant, PhD, chief science officer for the American Council on Exercise. Why runner’s high makes an athlete feel good, and what’s happening in the body when those positive feelings wash over a person, however, is anyone’s guess. “For a long time, people believed the answer lay within the whole endorphin argument — with long-duration exercise you release endorphins, which have a morphine-like effect on the body and therefore may be responsible for the feelings of well-being,” Bryant tells WebMD. While it’s a good theory, Bryant explains, it doesn’t necessarily hold water. “While our circular levels of endorphins might be up, whether that impacts a person’s psychological outlook output directly is probably not that likely,” says Bryant. “In some studies, when the effects of endorphins have been blocked chemically, people have still experienced this high, so the whole endorphin argument has been called into question.” With endorphins largely out of the picture, researchers have looked at other types of neurotransmitters that might have a role in affecting a person’s mood. “Norepinephrine secretion, dopamine, and serotonin have all been shown to help to reduce depression,” says Bryant. “These neurotransmitters also tend to be released and produced in higher concentrations during exercise, so people think that it may be some of these other biochemical substances, aside from the endorphins, that might be responsible for this effect.” Another theory that is tossed around in attempting to define runner’s high relates to body temperature. “Some people think it just might be the elevation in body temperature that is associated with these longer- duration activities, and it may be through the hypothalamus, which is closely linked to temperature regulation mechanisms,” says Bryant. “The theory is that the increase in body temperature might in some way indirectly affect mood.” More High, Less Low While runner’s high might be more short-term, it’s well-known that regular exercise also offers long-term benefits, on both the mind and the body. “On average, you tend to see people who are runners and habitual exercisers having better moods, suffering from less and less anxiety, and more general feelings of well-being,” says Bryant. “For people who are physically active on a regular basis, they have active relaxation — kind of by moving the body and focusing on the sensation of moving your body and getting into the rhythmic activity and motion, it produces this relaxation response, and that I think contributes significantly to the feelings of psychological well-being.” While marathon running can take its toll on the body, it does offer significant benefits as well. “Clearly, there are many health benefits of running at this level,” says Rick Hall, MS, a registered dietitian and advisory board member of the Arizona Governor’s Council on Health, Physical Fitness, and Sports. “A smart marathon runner has put in many hours of training for many weeks or months, before the event, and the health benefits of sustained aerobic exercise are well documented: improved circulation, reduced body fat, lowered blood cholesterol, and better self-esteem.” Swimmer’s High? For many people, the thought of running 26.2 miles is simply out of the question. Does that mean they’ll never get to experience the euphoric feeling of runner’s high? Not necessarily. “The research suggests that a wide variety of activities can produce this effect,” says Bryant. Whether it’s swimming, cycling, or rowing, the key to the high is repetition. “What these sports have in common is that they are things you can perform in a repetitive rhythmic fashion, and that seems to produce the same effect,” says Bryant. Whatever sport you choose, another piece of good news is that you don’t have to push your limits to reap a reward.
 “The other thing that is encouraging is that workouts don’t have to be overly strenuous to produce this effect,” says Bryant. “Most research has looked at running and cycling and so forth, but when you look at some of the studies that have been done in the clinical environment, the key is being active for 30 minutes or more at a moderate intensity level to see some of these beneficial psychological outcomes.”
Beyond Runner’s High When a runner comes down off the high, many are left asking, “Why bother?” What sense is there in running a 26.2 mile race? “I’ve completed three full marathons and two half-marathons in the past two years,” Hall tells WebMD. “In the next year, I plan to complete two half-marathons and two full marathons — one as a component of an Ironman competition.” While it sounds insane, for Hall, it’s the epitome of accomplishment after months of training and hard work that drives him to compete in marathons over and over again. “For me, the event itself isn’t really about competition,” says Hall. “The marathon is my reward for the months of training leading up to the event itself. You don’t build a house in one day: You make a plan, wake up early every day, and work hard. Such as it is, for me, with a marathon.” And of course, there’s more than runner’s high — there’s finish-line high. “There is no better feeling than raising your hands as you cross the finish line of a 26.2 mile course to the sound of hundreds of spectators cheering,” says Hall. “The emotional high of completing an endurance event can last for days.” Source

February 2015

With summer right around the corner, our thoughts start turning to shorts, tank tops, sun dresses and bathing suits!  This is often enough to get someone to step back into the gym – but, how many times have you set new fitness goals for yourself only to lose interest in a couple of weeks?  We all need a little help sometimes, and not just the average gym goer.  It is for this reason that even as a trainer myself, I still capitalize on the tremendous benefits of working with a personal San Diego trainer.  Personal trainers are not just for stars and athletes.  Every single person can benefit from working with a trainer.  Personal training is truly an investment in one’s own health and well-being. Let’s take a look at the reasons why all people, including myself, achieve more working with a personal trainer. Personal Trainer1. ACCOUNTABILITY & MOTIVATION Trainers are experts at holding you accountable. You have a set, paid appointment. Your trainer will be there waiting for you with a smile on his/her face each and every time you show up. They help you to not only develop your own personalized goals but to also develop a realistic and achievable plan to attain these goals. Trainers have the ability to believe in you even when you are feeling at your lowest and don’t believe in yourself. “CAN’T” is not in a trainer’s vocabulary. 2. DEVELOP A ROUTINE Sure, it’s easy to get to the gym and hop on the elliptical, but then what? Trainers are educated on the most effective ways to help you get to your fitness goals. They will work with you to develop a routine that makes since and is realistic for you. If you haven’t worked out in months and are just returning to the gym, a trainer will not expect you to begin a fitness regimen consisting of 60 minute routines 5 days a week. A trainer will help you to figure out what makes since in your life that will maximize your time in the gym but not overwhelm you. They will work with you to develop an exercise routine that takes you on the path to achieving your personal goals. All along the way holding you accountable and providing motivation! 3. FRESH NEW PERSPECTIVES & IDEAS ON HEALTH, NUTRITION, AND FITNESS There is an overwhelming amount of fitness, nutrition, and health information available. It is impossible for the average person to have time to sift through this information for what is most valid, accurate and up to date. It is the job of the trainer to stay on top of health trends and continue their education in order to provide you with the safest and most accurate information in the industry. Is that new fad diet really effective? Will I really get a bikini body by doing that popular workout? Is it true what I read in this fitness magazine? These are just some of the questions trainers deal with on a daily basis. Trainers are able to use their education, knowledge and experience to provide you with tips and tricks to help you develop a healthier lifestyle. We are constantly sharing recipes and ways to contend with obstacles in your nutrition such as “candy in the office”, or how to manage menu’s when dining out with friends. Often trainers are the first to say, “Hey, you’ve been complaining about this for a little bit. Maybe you should go see a doctor, massage therapist, nutritionist, etc.” We see you on a regular basis and are able to recognize if something is different or just not right and are happy to point it out and refer you to the appropriate expert. We care about your health and well-being! And we will hold you accountable to taking care of yourself nutritionally, physically, and with your overall health! 4. SOLID, CONSISTENT, NON-JUDGMENTAL SUPPORT Not everyone has your best interest in mind. Your trainer, though, only cares about you and your success. Your trainer will be there. Each hour you spend with your trainer is an hour to focus on you and only you! They will provide consistent feedback to help you better yourself and achieve your goals. Most importantly, the trainer is able to do this without making you feel inadequate or judged. We have all gone into the gym and worried about what we look like doing an exercise or compared ourselves to someone else. Trainers don’t judge or derogate. They help you to see all of your successes, big and small, even when you can’t see them yourself. Through this support, trainers will hold you accountable and motivate you, despite your feelings about yourself! 5. PROPER TECHNIQUE & FORM Watching all the you tube videos in the world and reading all the fitness magazines, does not substitute having a person by your side providing you immediate feedback on form and technique. It is very easy to hurt yourself in the gym. Trainers pay attention, cue both your mind and your body and help you achieve your goals more quickly by making sure you are doing each exercise correctly. They can help you develop better running form, improve your posture, and increase your strength by teaching you to recruit the proper muscles and making a mind body connection. With each exercise trainers will hold you accountable to proper form and technique preventing injury! 6. INJURY PREVENTION and/or INJURY REHAB Often people shy away from equipment in the gym because they are afraid of hurting themselves. Likewise, one may stop attending the gym due to an injury. Trainers will teach you how to use equipment properly so that you do not injure yourself. Trainers will also work with you to prevent injuries in everyday life by helping you increase your balance, flexibility, and core strength. They are able to focus on specific exercises that will benefit you based on your activities of daily living. And in the chance that you have suffered an injury, trainers are able to work with you to safely exercise, keep your range of motion, and get your strength back. Just recently, I broke my leg. My trainer did not let me stop working out. After communicating with my physical therapist, we were able to develop a plan for me to keep up my upper body strength and begin rehab on my leg. A personal trainer will not let you use an injury as an excuse to not workout!! 7. SPORTS SPECIFIC TRAINING Are you an athlete? Even a recreational athlete can get better at their sport. Trainers have studied body patterns and movements. They know the best exercises to help you develop strength, endurance, speed, and agility for your sport. A trainer will know if you have been keeping up your routine through your performance and will hold you accountable to the sports specific exercises in your program! 8. MAXIMIZE WORKOUT/MINIMIZE TIME You will burn more calories in less time when working with a trainer. A trainer develops a program that is efficient and allows you to get the most in, in the shortest amount of time. Time does not need to be lost at the gym. If you are finding it hard to find time to workout, not only will a trainer help you to get the most out of your work out, but they will teach you how you can do that on your own. Each week trainers will follow up to see if you achieved our workout goals for the week, holding you accountable to exercise on your own time and make tweaks to the program to help you be successful! 9. PERSONALIZED PROGRAM Personal training is just that, PERSONAL! A trainer will develop a program that is specific to you and your goals. If you have an injury, if you want to climb a mountain, if you want lose weight to become pregnant, have lower back pain… The program will be specific to you and only you! A program your trainer takes the time to develop and teach to you. You know they are going to hold you accountable to achieving the goals of that program! 10. RELATIONSHIP BUILDING Some of my favorite time during the week is with my clients. You develop a relationship with your trainer like no other. Your relationship is very personal. There are not very many people whom you share your goals so specifically, who in turn will work so diligently to help you achieve them. Often that hour (or two, or three) a week you spend with your trainer, is the only time in your week that is truly devoted to you, your goals, and your successes. I have had sessions in which my client is angry and just wants to workout. There is no talking for the hour. I have had sessions with clients who have recently lost a loved one and their hour with me is their time to escape. I also have sessions with clients where they are so excited to share with me their personal successes and how what we are doing in training is translating into their life outside the gym. Often times intimate details of life are shared in sessions and I am so grateful that people trust me enough to allow me these details. It is these personal relationships and the intimate knowledge of who you are that helps the trainer work specifically with you and to hold you accountable to your goals! Although this post is titled 10 Benefits of Personal Training I thought it was important to emphasize the eleventh. The one that is reoccurring through each bullet point. The benefit that above all is most important. 11. RESULTS Working with a trainer will allow you to achieve the results that you cannot achieve on your own. Each person’s goals are extremely personal. Whether it be weight loss, injury rehab, or companionship. A trainer is going to develop goals that will lead you down a path to success. As a trainer, I work diligently with each of my clients to help them recognize their results, tangible and intangible, as well as results they never anticipated having. It is these results that not only hold you accountable to me, but they hold me, your trainer, accountable to you!   Source

February 2015
Looking for a great power salad that will fill you up and energize you all day? Try out this protein rich recipe hand-selected by FIX staff. Chicken & White Bean Power Salad Serves: 4 Yields: 4 Servings, about 2 cups each Time: 25 min Ingredients
  • 1 clove(s) (medium) garlic
  • 1/4 teaspoon(s) salt
  • 5 tablespoon(s) extra-virgin olive oil
  • 6 tablespoon(s) fresh orange juice, plus more to taste
  • 1/4 cup(s) white-wine vinegar or red-wine vinegar
  • 1 tablespoon(s) Dijon mustard
  • 1 can(s) (15-ounce) cannellini or other white beans, rinsed and drained
  • 2 1/2 cup(s) diced cooked chicken breast (see Tip)
  • 2 cup(s) (about 2 small) diced zucchini and/or summer squash
  • 1 1/2 cup(s) diced celery
  • 1/4 cup(s) finely diced ricotta salata, halloumi (see Shopping Tip) or feta cheese
  • 1/3 cup(s) chopped, well-drained, oil-packed sun-dried tomatoes (optional)
  • 1 cup(s) coarsely chopped fresh basil, plus whole basil leaves for garnish
  • Salt, to taste, optional
  • Freshly ground pepper, to taste, optional
  • 2 cup(s) torn escarole or romaine lettuce
  • 2 cup(s) torn radicchio leaves
  1. To prepare vinaigrette: Peel the garlic and smash with the side of a chef’s knife. Using a fork, mash the garlic with 1/4 teaspoon salt in a small bowl to form a coarse paste. Whisk in 5 tablespoons oil. Add 6 tablespoons orange juice, vinegar, and mustard; whisk until well blended. Taste and whisk in up to 4 tablespoons more juice to mellow the flavor; season with more salt, if desired. Set aside at room temperature.
  2. To prepare salad: Combine beans, chicken, zucchini (and/or summer squash), celery, cheese, and sun-dried tomatoes (if using) in a large bowl until well blended. Add chopped basil and 3/4 cup vinaigrette; toss until combined. Taste and season with salt and/or pepper, if desired.
  3. Toss the remaining vinaigrette with escarole (or romaine) and radicchio in a medium bowl. Serve the salad on the greens, garnished with fresh basil leaves. Exchanges: 1 starch, 2 vegetable, 4 lean meat, 3 fat. Carbohydrate Servings: 1. Nutrition Bonus: Vitamin C (47% daily value), Vitamin A (30% dv), Folate (21% dv), Potassium (18% dv).
Tips & Techniques
Tip: To poach chicken breasts, place about 1 pound boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat, and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 15 minutes. Shopping tip: Ricotta salata and halloumi are both firm, salted cheeses that can be found at large supermarkets and cheese shops. Nutritional Information (per serving)
Calories 428
Total Fat 23g
Saturated Fat 5g
Cholesterol 79mg
Sodium 667mg
Total Carbohydrate 24g
Dietary Fiber 8g
Protein 34g

February 2015
Thank you to everyone who attended the Health + Wellness Expo at the FIDM campus! It was a great success.  We will see you again next year!  In the meantime, don’t forget about our Women’s Defense class coming up on February 22nd – more information to come! FIX Staff in Action!   The Health + Wellness Expo is going on this Monday from 10:45-12:30pm at the FIDM Campus – are you ready?  FIX Body Group is!  Make sure to stop by our booth and say hi while you’re perusing the 25+ wellness stations, eating free food, and winning raffles, prizes and giveaways! It’s all going down the 9th of February at 350 10th Ave. #300, San Diego, CA 92101.  Be prepared for an awesome time! And remember – the Greatest Wealth – Is Health.  Take a look below and check out all the stations available to you! See you there. [image url=”” alignment=”left” margin_left=”0″ margin_right=”0″ margin_top=”0″ margin_bottom=”0″ width=”475″ height=”473″]
  • Plank Challenge
  • Skin Cancer Screenings
  • Dental Hygiene Screening
  • Women’s Health Screening
  • Pull Up Challenge
  • Stretching Station
  • Allergy & Asthma Screenings
  • Chair Massages
  • Diaphragm Activation
  • Body Mass Index Testing
  • Posture Screenings
  • Lung Capacity Testing
  • Blood Pressure Screenings
  • Lasik Screenings
  • Cellular Nutritional Testing
  • Body Mass Measurements
  • Stress Screenings
  • Crossfit Obstacle Course
  • Holistic Nutritionists
  • Acupuncture & Chinese Massage
  • Skin Allergy Screenings
  • Dental Whitening Station
  • Athletic Foot Scans
  • Yoga Demonstration
  • Customize-able Orthotics
  • More!

February 2015
If you think chiropractors simply “crack” backs, you’re not alone. Scott Duke, D.C., owner of Duke Chiropractic in New York City, is accustomed to hearing this misconception. fix-body-group-chiropractor“Sports chiropractors who are trained in muscle work, such as Active Release Technique (ART) and Graston, are probably the best manual therapists for preventing injury and optimizing performance,” says Duke. “That’s why there’s always a sports chiropractor on Olympic and professional sports teams.” For runners, chiropractic can be used for injury prevention because it emphasizes proper alignment of the spine and pelvis. The most common running-related injuries Duke sees in his patients, which range from recreational runners to Olympians and New York City Marathon winners, are plantar fasciitis, Achilles tendonitis, IT Band Syndrome, patella (knee) tracking problems and hip bursitis. Duke’s first step in treating these injuries: Search for misalignment. “Malalignment of the spine can cause unnecessary tension on one particular body part versus an equal distribution of pressure,” he says. “I can’t take care of anyone’s chronic IT band problem without making sure their pelvis is in as perfect alignment as it can be. Otherwise, it’ll continue to wear, tear, and put strain on that one particular body part.”

What Causes Improper Alignment?

Major causes of improper alignment include running in the same direction on the same course every day; running often slanted surfaces, such as a beach; and not replacing shoes every few hundred miles. Fix these training errors that cause misalignment with a few simple tweaks:
  • Vary your running surface—pavement, track, asphalt, grass, dirt, wood chips—a few times a week, and you’ll naturally run on different courses.
  • Run as close to the water as possible when on the beach, as the sand tends to be more flat there.
  • Buy two of the same type of running shoes, and switch between the pairs.