Search Results

Whether you're running your first marathon or aiming for a personal best, your training plan should include more than just running. Strength and mobility work play a critical role in helping you stay injury-free and build the muscular endurance needed to go the distance. Below are 7 key exercises  every marathoner should incorporate into their weekly routine to stay healthy and prevent running injuries. 1. Glute Bridges Purpose:  Strengthen glutes and hamstrings to support hip stability and reduce knee strain. How to: Lie on your back, knees bent, feet flat. Drive through your heels and lift your hips. Squeeze your glutes at the top. Lower down slowly. Reps:  3 sets of 15 2. Single-Leg Deadlifts Purpose:  Improves balance, hip strength, and hamstring flexibility. How to: Stand tall and lift one foot behind you. Hinge at the hips and lower your torso while lifting your leg. Keep your back flat and core engaged. Return to standing. Reps:  3 sets of 10 per leg 3. Walking Lunges Purpose:  Build leg strength, balance, and core stability. How to: Step forward into a lunge. Lower until both knees are at 90 degrees. Push through the front heel to rise and step forward into the next lunge. Reps:  2 sets of 12 each leg 4. Plank with Leg Lift Purpose:  Core activation and glute strengthening, improves running posture. How to: Get into a forearm plank. Lift one leg without shifting your hips. Hold for 2–3 seconds, switch legs. Reps:  2 sets of 10 leg lifts per side 5. Calf Raises Purpose:  Strengthens calves and Achilles to reduce risk of shin splints and plantar fasciitis. How to: Stand on a step or flat surface. Raise heels off the ground, squeeze calves. Slowly lower back down. Reps:  3 sets of 20 6. Lateral Band Walks Purpose:  Activates hip abductors, stabilizes knees during running. How to: Place a resistance band around your legs just above the knees. Slightly bend knees and step side-to-side. Keep tension on the band the whole time. Reps:  3 sets of 15 steps each direction 7. World’s Greatest Stretch Purpose:  Dynamic mobility warm-up for hips, hamstrings, and thoracic spine. How to: Lunge forward, place both hands on the ground. Rotate toward your front knee, reach overhead. Switch sides. Reps:  2 sets of 6 each side Tips for Optimal Running Injury Prevention: 2–3x per week  is ideal for strength and mobility. Perform these exercises after easy runs or on cross-training days. Focus on form, not speed. Progress by adding light weights or resistance bands as needed. Ready to Go the Distance? Adding these running injury prevention exercises to your marathon plan helps you move efficiently and recover faster. Think of them as the glue that keeps your training together.

Are you giving your body the proper fuel it needs to optimize your workout results? As we navigate the realm of fitness and wellness, understanding the significance of post-workout nutrition is key to achieving your desired fitness goals. Whether you're an athlete, a fitness enthusiast, or just someone looking to lead a healthier lifestyle, post-workout nutrition can make a significant impact on your overall performance and recovery. The Importance of Post-Workout Nutrition After a strenuous workout session, your body craves replenishment to aid in muscle recovery, replenish glycogen stores, and enhance overall performance. This is where post-workout nutrition comes into play. Properly fueling your body after exercise helps expedite the recovery process, reduces muscle soreness, and improves your body's ability to adapt to the physical demands of your workouts. Protein: Essential for muscle repair and growth, protein plays a crucial role in post-workout recovery. Incorporating high-quality sources of protein such as lean meats, eggs, legumes, or protein shakes can help support muscle recovery and promote muscle protein synthesis. Carbohydrates: Replenishing glycogen stores depleted during exercise is vital for sustained energy levels and optimal performance. Consuming carbohydrates post-workout helps restore glycogen levels and prepares your body for future workouts. Hydration: Hydrating post-workout is non-negotiable. Replenishing fluids lost through sweat helps maintain optimal performance and supports overall recovery. Water, coconut water, or electrolyte beverages are excellent choices to rehydrate efficiently. The Role of Sports Chiropractors in Recovery Integrating the expertise of professionals such as sports chiropractors, physical therapists, and massage therapists into your recovery routine can enhance your post-workout experience. Sports chiropractors can help optimize your body's performance, address musculoskeletal imbalances, and improve overall mobility, leading to better workout performance and reduced risk of injuries. Chiropractic also plays a pivotal role in rehabilitation and injury prevention, focusing on enhancing strength, flexibility, and mobility. Incorporating chiropractic sessions into your post-workout regimen can help address any underlying issues, promote recovery, and improve your overall physical well-being. Elevate Your Recovery Game Embracing the power of post-workout nutrition and leveraging the expertise of sports medicine professionals can take your fitness journey to the next level. By prioritizing proper nutrition, hydration, and recovery strategies, you're setting yourself up for success and ensuring that your body performs at its peak. Let's optimize our post-workout routine, fuel our bodies with the right nutrients, and pave the way for a healthier, stronger version of ourselves. Your fitness journey starts with each post-workout meal and every step you take towards prioritizing your well-being. Stay dedicated, stay fueled, and unleash your full potential!

Low back pain is the leading cause of seeking out healthcare. Current research predicts approximately 80% of adults will experience low back pain at some point during their life. With a prevalence this high, inaccuracies and misconceptions often lead to prolonged treatment time and an increase in spending. The CDC estimates $50 billion is spent on low back pain treatments every year. Check out these 10 helpful facts concerning low back pain and how chiropractic care can help. KEY POINTS: Low back pain treatment should always include loading of the spine and gradual exercise. Majority of low back pain is not structural but instead related to soft tissue injuries, changes in activity, and stress levels. Spine posture while sitting, standing, or lifting does not predict low back pain, instead lack of movement and prolonged postures should be evaluated. While core and breath work is important-a weak core does not cause low back pain. Management of low back pain should always include education that is patient centered and focuses on a positive mindset with positive outcomes. At Apex Performance Clinic we incorporate numerous techniques-including joint manipulation, soft tissue work, and spine strengthening to help you return to a pain free lifestyle. Contact us with any questions or schedule now .

A chiropractor is a healthcare professional who specializes in diagnosing and treating conditions related to the musculoskeletal system. Chiropractors utilize spinal manipulations, commonly referred to as manual adjustments, and other techniques to alleviate pain, improve joint mobility, and enhance overall health. The primary difference between a general chiropractor and a sports chiropractor lies in their areas of expertise, patient populations, and how they treat. While both chiropractors and sports chiropractors treat musculoskeletal conditions, sports chiropractors are known for utilizing numerous techniques, such as soft tissue mobilization, myofascial releasing, rehab, strengthening, and extremity work in addition to manual manipulations. Sports Chiropractors are typically known for spending more time with their patients during treatment sessions. A sports chiropractor has received additional training and specialization in working with athletes and sports-related injuries. Certified Chiropractic Sports Physicians® (CCSP) must complete over 100 hours of post doctoral education in specialized sports medicine topics and pass a sports medicine board examination administered by the American Chiropractic Board of Sports Physicians. Sports chiropractors have an in-depth understanding of sports physiology, biomechanics, and the demands placed on the body during athletic activities. Sports chiropractors work closely with athletes, providing them with specialized care, injury prevention strategies, performance enhancement techniques, and rehabilitation protocols tailored to the demands of their sport. They regularly collaborate with other healthcare professionals, such as sports medicine physicians, physical therapists, orthopedic surgeons, and athletic trainers to provide comprehensive care to athletes. In summary, while chiropractors provide general musculoskeletal care, sports chiropractors have additional training and expertise in working with athletes and sports-related injuries, aiming to optimize athletic performance and promote injury prevention and rehabilitation.

Quality sleep is crucial for athletic recovery and overall performance. During sleep, the body undergoes various processes that contribute to physical and mental restoration. Here are some key points highlighting the relationship between sleep and athletic recovery: Growth Hormone Release: Growth hormone, essential for muscle repair and growth, is primarily released during deep sleep. Adequate sleep helps maximize the secretion of growth hormone, supporting the recovery of muscles and tissues. Muscle Repair and Protein Synthesis: Sleep is a critical time for the repair and rebuilding of muscles. Protein synthesis, the process by which the body builds new proteins, including those in muscles, is enhanced during sleep. Energy Restoration: Sleep plays a role in replenishing glycogen stores in muscles and the liver. Adequate glycogen levels are essential for sustaining energy levels during physical activity. Immune Function: Lack of sleep can compromise the immune system, making athletes more susceptible to illness. Proper immune function is vital for overall health and optimal athletic performance. Inflammation Reduction: Quality sleep helps regulate inflammation levels in the body. Chronic inflammation can hinder recovery and increase the risk of injuries. Cognitive Function and Reaction Time: Sleep is crucial for cognitive function, including memory consolidation and reaction time. Athletes with insufficient sleep may experience impaired decision-making, coordination, and focus. Hormonal Balance: Sleep influences the balance of various hormones, including cortisol and testosterone. Cortisol, a stress hormone, decreases during deep sleep, while testosterone, important for muscle development, tends to increase. Pain Perception: Lack of sleep can lower the pain threshold, making athletes more sensitive to discomfort or pain. This can affect training intensity and recovery. Sleep Architecture: Both the duration and quality of sleep matter. Athletes should aim for a sufficient amount of uninterrupted sleep, including a proper balance of REM (rapid eye movement) and deep sleep cycles. Sleep Hygiene: Adopting good sleep hygiene practices can improve sleep quality. This includes maintaining a consistent sleep schedule, creating a dark and quiet sleep environment, limiting screen time before bed, and avoiding stimulants like caffeine close to bedtime. Athletes should prioritize getting 7-9 hours of quality sleep per night to optimize recovery and performance. Consistent, restorative sleep is an integral part of any athlete's training regimen and overall well-being. If sleep issues persist, seeking guidance from healthcare professionals or specialists may be beneficial.

Are you striving for peak performance in every aspect of your life, whether it's at work, in sports, or pursuing personal growth? One key ingredient to unlocking your fullest potential is mindfulness. What is Mindfulness? Mindfulness is the practice of being fully present and aware of your thoughts, feelings, bodily sensations, and surroundings without judgment. It involves focusing your attention on the present moment, allowing you to observe your thoughts and feelings objectively. By cultivating mindfulness, you can enhance your self-awareness, emotional intelligence, and overall well-being. The Connection Between Mindfulness and Peak Performance Research has shown that incorporating mindfulness techniques into your daily routine can have profound effects on your performance. Here's how mindfulness can help you reach new heights in your endeavors and grant you that 'High Performance Mind'. Mindfulness trains your brain to concentrate on the task at hand, reducing distractions and improving your focus. By staying fully engaged in the present moment, you can enhance your productivity and the quality of your work. Stress is a common barrier to peak performance. Mindfulness practices, such as deep breathing and meditation, can help calm your mind, reduce stress levels, and increase resilience in the face of challenges. How to Incorporate Mindfulness into Your Routine Ready to harness the power of mindfulness for peak performance? Here are some practical tips to help you integrate mindfulness into your daily life: Mindful Breathing : Take a few minutes each day to focus on your breath. Notice the sensation of each inhale and exhale, grounding yourself in the present moment. Body Scan Meditation : Spend time scanning your body from head to toe, paying attention to any areas of tension or discomfort. This practice can help you release physical stress and promote relaxation. Mindful Movement : Engage in activities like yoga, tai chi, or walking meditation to combine movement with mindfulness. Focus on the sensations in your body as you move, fostering a mind-body connection. Embrace Mindfulness for Peak Performance In conclusion, mindfulness is a powerful tool that can elevate your performance in all areas of life. By nurturing mindfulness practices, you can enhance your focus, reduce stress, make better decisions, and unleash your creativity. Start incorporating mindfulness into your routine today and witness the transformative impact on your journey to peak performance. Unlock your High Performance Mind through mindfulness and pave the way for success in every endeavor!

Iliotibial band syndrome (ITBS) is a common overuse injury among runners, particularly long-distance runners. The iliotibial band is a thick band of fascia that runs along the outside of the thigh, from the hip to the shin. When this band becomes tight or irritated, it can lead to ITBS, causing pain and discomfort. Here are some key points to consider if you are dealing with IT band syndrome as a runner: Rest and Recovery: Rest is crucial to allow the inflammation and irritation to subside. Avoid activities that worsen the pain, such as running or activities that stress the IT band. Ice and Compression: Applying ice to the affected area can help reduce inflammation. Compression through a bandage or brace may also be beneficial. Stretching: Regular stretching of the IT band, quadriceps, and hip muscles can help alleviate tightness and prevent future issues. Focus on stretches that target the hip flexors, glutes, and the IT band itself. Strengthening Exercises: Strengthening exercises for the muscles around the hip and knee can provide stability and support to the IT band. Focus on exercises for the hip abductors, external rotators, and quadriceps. Running Surface and Terrain: Consider running on softer surfaces temporarily, such as trails, rather than hard pavement. Softer surfaces can reduce the impact on your joints and may be less stressful on the IT band. Proper Footwear: Ensure that you are wearing appropriate running shoes that provide adequate support and cushioning. Proper footwear can help reduce stress on the IT band. Gradual Increase in Intensity: Avoid sudden increases in training intensity or mileage. Gradually progress your running routine to allow your body to adapt and reduce the risk of overuse injuries. Cross-Training: Incorporate cross-training activities that are low-impact, such as swimming or cycling, to maintain cardiovascular fitness while giving your IT band time to heal. Seek Professional Advice: If the pain persists, consider consulting a healthcare professional, such as a sports chiropractor or physical therapist. They can provide a proper diagnosis, recommend specific exercises, and offer guidance on recovery. Biomechanical Assessment: Assess your running biomechanics. Poor running form, such as overpronation, can contribute to ITBS. Overpronation occurs when there is excessive inward rolling of the foot. This can lead to inefficient shock absorption and further stress on the ankle. Shoes that show excessive wear on the inside edge of the sole can indicate overpronation. Remember that every body is different, and what works for one person may not work for another. It's essential to listen to your body, and if the pain persists, seek professional advice to ensure an accurate diagnosis and appropriate treat ment plan.

When people hear the word mobility , they often think of stretching or touching their toes. But true mobility is much more than flexibility — it’s the foundation of pain-free movement, athletic performance, and long-term joint health. At Apex Performance Clinic, we emphasize mobility as a key component of injury prevention and functional living. Whether you're an athlete, a weekend warrior, or someone simply looking to move better, improving your mobility can unlock major benefits. What Is Mobility? Mobility  is your ability to move a joint through its full range of motion with control and strength . It’s not just about how far you can move, but how well you can move without pain, compensation, or instability. Why Mobility Matters Here are some of the biggest benefits of incorporating mobility work into your routine: 1. Reduced Risk of Injury Poor mobility often leads to compensatory movement patterns. For example, limited ankle mobility can put extra stress on your knees and hips. By improving joint motion and stability, you reduce strain on other areas — preventing both overuse and acute injuries. 2. Improved Performance Whether you’re lifting, running, or doing yoga, better mobility allows you to generate more power and move more efficiently. Want to squat deeper, swing faster, or run smoother? Start with your joints. 3. Faster Recovery Mobility drills enhance blood flow, improve tissue quality, and support lymphatic drainage — all key components of recovery. Active mobility work is often safer and more effective than passive stretching post-exercise. 4. Better Posture and Alignment Chronic tightness and poor joint movement can lead to poor posture. Working on mobility (especially in the thoracic spine, hips, and shoulders) helps you maintain better alignment, which reduces tension and improves daily comfort. 5. Joint Longevity and Health Your joints thrive on movement. Full-range, controlled motion helps keep synovial fluid circulating, which nourishes the cartilage and reduces stiffness as we age. It's a natural way to support joint health without medication. Mobility vs. Flexibility Flexibility  is your ability to passively  stretch a muscle. Mobility  is your ability to actively  control a joint. You can be flexible but still lack mobility. That’s why mobility training focuses not just on range of motion, but also on strength and control at the end ranges. How to Improve Your Mobility Start by identifying where you’re limited — common problem areas include hips, ankles, and thoracic spine. Then, incorporate mobility-focused exercises like: Controlled articular rotations (CARs) Dynamic stretching and active range holds Resistance band joint distractions Soft tissue work followed by movement-based drills And most importantly — be consistent. Just like strength training, mobility requires regular practice to see results. 🚀 Let’s Move Better Together At Apex Performance Clinic, we incorporate mobility work into nearly every treatment plan. Whether you're recovering from injury or optimizing performance, mobility is the key to unlocking your full potential. Want to know where your mobility stands? Schedule an assessment with us and get personalized guidance on how to move better, feel better, and stay injury-free.

The use of infrared saunas has become increasingly popular in recent years, and for good reason. These saunas use infrared rays to heat the body from the inside out, providing a host of health benefits that traditional saunas may not offer. Here are some of the top benefits of infrared saunas: Detoxification: Sweating is one of the body's natural ways of eliminating toxins, and infrared saunas can help promote sweating. Infrared rays penetrate the skin and warm the body at a cellular level, causing the release of toxins through sweat. This can help improve overall health and well-being by reducing the body's toxic burden. Pain Relief: Infrared saunas can help alleviate a variety of chronic pain conditions. The heat from the sauna can penetrate deep into the muscles and joints, increasing circulation and promoting healing. Heart Health & Improved Circulation: The heat from an infrared sauna can cause the body's blood vessels to dilate, increasing blood flow and circulation. This can help improve overall cardiovascular health, reduce inflammation, and promote healing. During a sauna session, your heart rate increases, inducing a term called "passive cardio". A stronger cardiovascular system helps capillaries deliver more oxygen to muscle cells. Muscle Recovery: Heat alone is a great tool for recovery, pain relief, and helping with inflammation. Infrared light heats the body while having the capacity to penetrate joints, muscles, and tissues while increasing overall blood flow and circulation. Proper healing requires adequate circulation of red blood cells, which carry oxygen and nutrients to areas of strain or inflammation, which in return aids in the creation of new blood vessels and tissue at the site of injury. Any increase in red and white blood cells that can get delivered to muscles allows them to rebuild faster. Relaxation: Spending time in an infrared sauna can help promote relaxation and reduce stress. The heat and gentle light can help soothe the mind and body, leading to a sense of calm and tranquility. Improved Skin Health & Anti-Aging: The heat from an infrared sauna can help stimulate collagen production, reducing the appearance of fine lines and wrinkles. It can also help improve skin tone and texture by increasing circulation and promoting cellular renewal. Weight Loss: Spending time in an infrared sauna can help promote weight loss by increasing metabolism and calorie burning. A single session in an infrared sauna can burn up to 600 calories! Improved Immune Function: Infrared saunas can help improve immune function by increasing the production of white blood cells and stimulating the body's natural healing processes. From detoxification and pain relief to relaxation and improved immune function, an infrared sauna can help promote overall health and well-being. So, the next time you're looking to unwind and improve your health, consider spending some time in the infrared sauna at Apex Performance Clinic.