Runner's Rehab Fix

These are definitely supplements that I have in my daily routine. I currently am using a collagen with Hyaluronic acid powder by Hyalogic. Hyaluronic acid is an important substance for our skin, eyes, and our joints. It is the key lotion found in our joints that makes movement easier.

The 6 Best Vitamins and Supplements for Joint Health These supplements offer support, health and comfort for your achy joints.

Set yourself up for success for tomorrow with these great Yoga stretches

Add These 8 Yoga Poses to Your Bedtime Routine Use these gentle yoga stretches to help your mind wind down before bed. Here's why you should add yoga to your nighttime routine for better sleep.

It's official! Olympic Trials for Track and Field will be back in Eugene for 2024. Excited to be part of the medical team helping our US athletes make the Paris Olympics

2024 U.S. Olympic Track and Field trials to be held in Eugene The event will be held at Hayward Field at the University of Oregon in June for the fifth consecutive time since 2008.

Are you kidding me? Simply amazing!

Women's marathon record shattered by 2 minutes Assefa ran 2:11:53 (5:02 mile pace) to break the previous record of 2:14:04 held by Kenya’s Brigid Kosgei.

Medical had fun working with and watching the best do their thing at the Prefontaine Classic. Thanks, everyone for sharing your time and talents with the athletes.

What an amazing 2 days of track. It was like seeing an Olympic Final in every event.

Prefontaine Classic ends with a bang – a slew of world, national and meet records — The Prefontaine Classic By Israel La Rue and Maddie Lang Two world records, 12 national records, seven meet records and a Diamond League record were set Sunday on the final day of The Prefontaine Classic. As the last race ribbon was broken, last jump taken, last throw attempted and Diamond League trophy held out to the cr

🥑🧑‍🍳This pesto recipe is SO delicious you’ll be adding it to your regular recipe rotation!

Use it as a sauce on burgers, over your veggies and whole grains, or in wraps.

It gets its lush texture from avocados, which means it’s loaded with healthy fats.

Once you master this recipe as written, feel free to change up the herbs and nuts based on what you have on hand or what your tastebuds are telling you.

Try parsley, tarragon, cilantro, dill, or a combo of herbs.

You also can swap out the walnuts for pistachios, pine nuts, or h**p seeds.

✅This recipe will keep 4-5 days in the refrigerator, but be sure to completely cover with plastic wrap. Place the wrap directly on the surface of the pesto to help prevent the avocados from browning.

Avocado Pesto
(makes 16 servings)

● 1 large bunch of fresh basil (or other herb)
● 2 ripe avocados
● ½ cup (60 g) walnuts
● Juice of 1 lemon
● 3 cloves garlic
● ½ tsp sea salt
● ¼ tsp finely ground black pepper
● ¼ cup (20 g) nutritional yeast
● ½ cup (120 ml) extra-virgin olive oil

Remove the stems from the herbs, and place in a food processor along with the avocados, nuts, lemon juice, garlic, salt, pepper, and nutritional yeast. Pulse until well chopped and combined. Then, process the mixture as you slowly drizzle in the oil until it forms a thick paste.

Taste and add more salt and pepper if necessary. Serve as a sauce over veggies, burgers, in wraps, or over whole grains such as quinoa.

Hey track fans ...get ready to watch this young lady in Eugene later this summer at the USA Outdoor Track Championships in July. What a talent!

I CANNOT Believe What Just Happened In The 400 Meters... AGAIN! Britton Wilson is just insane.====================================================*Copyright Disclaimer Under Section 107 of the Copyright Act 1976, allowanc...

Hope this inspires you...it did me :-) 96-year-old Colleen Milliman runs American Record at Hayward 2 days ago.

96 Year Old Colleen Milliman Runs American Record Over 800m At the 2023 Hayward Classic at Hayward Field in Eugene, OR, 96 year old Colleen Milliman ran an American record in the 800m for 95-99 year olds with a time o...

Hey if you love track and running, here is an amazing documentary about my home...Tracktown, USA also know as Eugene, OR.

Heart of Tracktown: A Running Community | Full Documentary It's been called many things. The running capitol of the world, Tracktown USA, "...a bunch of hype!" So, what's the real scoop on Eugene, Oregon and its uniq...

Hey who doesn't have 60 seconds ...simple exercises you can do at home with just a set of DBs.

These 60-Second Workouts Can Add Years to Your Life, Trainer Says If you're leading a sedentary lifestyle, these 60-second workouts can improve your fitness and health, helping to boost your longevity.

Looking to kickstart your morning and run? Give this coffee chia pudding a try!

Coffee Chia Puddings 3 Ways: Breakfast for Runners - The Runner Beans Chia Seeds are a great source of protein, Omega-3 fatty acids, fibre, iron and calcium. Try my Coffee Chia Puddings 3 Ways recipe for you next breakfast!

If you get pinching when you bring your knee to your chest...give this a try.

Supine hip mobilization- improve hip mobility! There are various ways in which one can self-mobilize their hip joint. Achieving optimal client outcomes can be achieved with self hip-mobilizations (Weight ...

Who do you think has the smoothest running form in track? Here are 2 great videos of Tom Mclean making it look effortless.

Smoothest Running Form in Track & Field History? - Fan Hub | Track & Field He had the most amazing stride - power, grace, floating and barely touching the ground.

Looking for a great 1/2 Marathon to run ...check out the Missoula Half. Listed as one of the most beautiful in the world. Plus Missoula in the summer is the best ...great food, beverages and music after you cross that finish line.

Missoula Half Marathon listed as one of the most beautiful in the world by USA Today The Missoula course ranks among some of the most beautiful places in the world like Queenstown, New Zealand and Jasper, Canada.

Need a little inspiration to get moving on your fitness goals...keep reading. Meet these amazing individuals who will be running in the Boston Marathon today.

Meet the oldest runners in the 2023 Boston Marathon Hansi Rigney and Tyson Park, two 81-year-old's from California are the the oldest female and male runners in this year's Boston Marathon.

One of my favorite marathons is coming up next week...here is a great article on some of the history about the Boston Marathon.

Why, Exactly, Does the Boston Marathon Have a Qualification System in the First Place? — Runner's World How did the BQ happen? What purpose does it serve? How has the BQ system affected the sport and your own running?

Runners find out how much calcium you need and what the best sources are.

How (and why) to ensure you're consuming enough calcium as a runner — Runner's World UK This mineral is key to healthy bones and more, so runners need to get enough. Here's how much calcium you need to consume per day, plus the best food sources

🧠🏋️‍♂️ BRAIN FITNESS! A key to to feeling younger.

Do you ever do puzzles like sudoku or crosswords?

It’s weird, but these puzzles can be a really fun way to give your brain a workout. In fact, researchers say they can shave 10 years off the age or your brain function!

When was the last time YOU tackled a brain-teaser puzzle?! ⬇️⬇️⬇️

REFERENCE:

Sudoku May Keep Your Brain Younger According a recent study, the more people over 50 engage in games such as Sudoku and crossword puzzles, the better their brains function.

The quickest way to improve your health starts with getting a better night's sleep.

Check out these great tips and start waking up energized.

For me, the big one is having a wind-down routine.

Sleep like a pro with these 6 expert tips | CNN How you sleep each night plays a vital role in how you perform in your daily life. Mind-body coach Dana Santas asks MLB sleep experts to share tips they provide to pro baseball players, so that anyone can learn to sleep like a pro.

Dr. Mary Hyman is one of my favorite functional health experts. Check out his suggestions below on these tasty foods that are easy to fit into your day.

For more great advice his new book Forever Young is a must-read. In it, Dr. Hyman breaks down the big needle movers that anyone can do to improve their health and live longer.

5 foods a longevity expert eats each day to stay biologically 20 years younger than his age Dr. Mark Hyman, author of “Forever Young,” says certain foods can help slow the aging process.

Hey therapists if you treat runners and would like to help them crush their goals...

Check out the 2 day class I am teaching on May 5-6, 2023 in Portland titled "Bullet Proof Hips for Runners".

This course brings it all together for you with mobilization for the kinetic chain and rehab exercises that connect the foot to the core so you can help your clients get healthy and stay healthy.
Click the link below to find out more and to register.

Providence Rehab Seminars - GnosisConnect An emphasis is placed on integrating gait mechanics into the assessment and treatment of mobility and stability dysfunctions seen with runners.

Take the 60-second push-up test and see where you rank according to your age. It's easy to add push-ups into your day. You can start with wall push-ups or push-ups on a bench or your knees if the full plank position is currently too challenging.

What the Push-Up Test Can Tell You About Your Upper Body Endurance in Just One Minute — Well+Good How many should you be able to do?

Looking to get a silky smooth faster stride? Don't miss this short article on key movement drills that will help you enjoy your running more.

9 Great Track Drills To Make You A Faster Runner In this article, we will explain the benefits of track and field drills, as well as examples of helpful track drills, and general drills for track running to help you become a faster, stronger, and more injury-resilient runner.

🔥WHO WANTS IT?! Grab my FREE Protein-Packed Breakfast Recipe Book! (Limited Time)🔥

What you eat for *breakfast* can have a BIG impact on your results! I’m talking about:

🤩Keeping you feeling full & satisfied
🔥Fueling you with lasting energy
🥦Giving you the nutrients to reach your goals
🌞Setting the tone for your entire day!

The book is loaded with breakfast recipes & meal ideas to get your day started off right.

Some of the deliciousness you’ll find inside:

● Simple, make-ahead breakfasts,
● Fast & easy choices
● Perfect Smoothie formula
● Meal prep ideas
● Plant-based options
● Grab & go meals
● Tips & tricks to boost your results.

You can download a copy right now as my gift to you!

🍀You’re in luck – check out this delicious healthy Shamrock Shake recipe, in honor of St. Patrick’s Day!

● 1 cup creamy oat milk
● 1-2 handful of baby spinach
● ½ large frozen banana, sliced
● ¼ tsp pure peppermint extract
● Sprinkle of cacao nibs
● OPTIONAL: 1 scoop of vanilla protein powder
● OPTIONAL: ¼ cup of Greek yogurt and/or 1 tbsp honey
Pour the oat milk into a high-speed blender and add the spinach. Blitz until well combined and then add the banana, peppermint extract, and optional ingredients. Blend until smooth. Pour into a tall glass over ice, and sprinkle with the cacao nibs. Yum!

😴🛌How many hours of sleep did you get last night?

Getting enough sleep is great for your brain … your body … and your mood! While you’re asleep your body is busy recovering and recharging from yesterday and setting you up for success today.

Studies show that over the past decade, many of us have been going to bed later but still getting up at the same time – losing about 40 minutes of sleep on workdays!

Not getting enough sleep can raise your stress hormones and also throw your hunger hormones out of whack! Both of these are implicated in weight gain over time.

So … if you’re struggling with getting enough sleep and can’t change the time you wake up, go to bed earlier to get those 40 minutes back!

What’s your nightly average? ⬇️⬇️⬇️

Here's your feel-good story of the day 😀

High School Running Team Invites Shelter Dogs On Their Morning Run, And They Have A Great Time Together Exercising with dogs makes the training funnier, and having a furry companion while you exercise will make it less tiring. A bunch of adoptable dogs from the Santa Barbara County Animal Shelter had a great day with the Cross-Country Team from St. Joseph High School. The team thought it would be fun....

🍳Did you eat breakfast this morning?

Interesting Fact: studies show that people who eat breakfast tend to be healthier.

Researchers aren’t sure whether that’s due to actually eating breakfast … or because people who eat early in the day tend to have healthier habits.

Either way, it’s a positive sign!

😴🛌 What did YOU have for breakfast? ⬇️⬇️⬇️

🚀💪 I decided to make March my month to get back into Meditating. I love the Headspace app for meditation and this past week I got an email about their new 4-week program to manage stress. Needless to say when the universe serves something up I was looking for I jumped in.

Personally, I know when I commit to this powerful habit daily...usually, first thing in the morning I am more equipped to deal with whatever life throws at me, and in general I just feel lighter.

Is there a habit may be that you keep talking about but just can't seem to get going on?

👉Truth #1: Building new habits means there are almost ALWAYS false starts and obstacles that get in your way. And missing a day or two isn’t a failure – as long as you start back up as soon as possible.

👉Truth #2: We are ALWAYS creating or reinforcing habits whether we realize it or not. I’d rather be INTENTIONAL about building habits that help me, vs. being mindless about it where I end up reinforcing habits that work AGAINST my goals.

🤔 What are YOU working toward right now!? Tell me about it!

🔥CONTROVERSIAL TOPIC ALERT 🔥

🍋💦 I have TWO BIG REASONS to keep your phone far away from your face!

One is immediate, and the other is long-range.

1 – IMMEDIATE: It’s covered in bacteria (10x more than many toilet seats, according to scientists), and if that’s not enough for you ...

2 – LONG RANGE: Some experts worry that cell phones are linked with an increased risk of cancer, but others disagree. This is a big topic of ongoing research with mixed findings.

The Takeaway: Get out those earbuds and/or use your speakerphone as much as possible.

And be sure to check the guidelines for your phone for the best way to keep it clean!

Do you ALREADY do this!? Let me know...

REFERENCES:
https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/cell-phones-and-cancer/faq-20057798
https://cals.arizona.edu/news/why-your-cellphone-has-more-germs-toilet

Why your cellphone has more germs than a toilet | College of Agriculture and Life Sciences | The University of Arizona Saturday, September 15, 2012 Cellphones carry 10 times more bacteria than most toilet seats. "When's the last time you cleaned your cellphone?"asked Charles Gerba, a microbiologist at the University of Arizona. While toilets tend to get cleaned frequently, because people associate the bathroom with....

Q: Do I really need to wash my fruits and vegetables before eating them?

A: ABSOLUTELY, YES!

When you’re busy it can be tempting to skip washing your produce but it’s definitely worth the time and energy – especially when you think of all the foodborne illness outbreaks linked to produce over the past several years!

Here are some tips to streamline the process:

1. Wash your hands before and after washing the produce. This will help protect you (and your food) from any cross-contamination.

2. Wash your produce just before you use it. Storing damp produce encourages more bacterial growth.

3. Tap or distilled water is all you need – no special soaps or other products!

4. Scrub root veggies (carrots, potatoes, etc.) with a brush to rid them of stubborn dirt/bacteria.

5. No, you probably don’t need to wash your prewashed lettuce! Experts say if bacteria can survive industrial cleaning, it likely will survive your efforts too.

6. When you’re done, gently dry or blot your produce with a paper towel. Research shows this also helps remove more bacteria.

7. Prepare your produce and enjoy!

👉Do you usually wash your fruits and veggies? Let me know ⬇️⬇️

REFERENCE:
www.washingtonpost.com/news/voraciously/wp/2019/05/31/yes-you-need-to-wash-your-produce-heres-how/
www.npr.org/sections/thesalt/2012/04/20/151034145/rewash-that-pre-washed-bag-of-lettuce-dont-bother-probably

Rewash That Pre-Washed Bag Of Lettuce? Don't Bother (Probably) Some listeners took issue with our off-the-cuff recommendation that they rewash already washed lettuce on All Things Considered yesterday. Today correspondent Dan Charles explains why there's not really a right answer.

Your ankle is one of the key joints in your kinetic chain but often times it underperforms because of a lack of sensory information. Find out below how you can start reducing lower leg, foot, and ankle injuries by using neuro-stimulating mats and insoles to level up your game.

The Future of Ankle Rehab is Mechanoceptive Ankle sprains are the most common lower extremity injury in athletic populations, representing up to 30% of all sports-related injuries. These injuries can result in long term disability, high economic costs due to persistent symptoms and repeated ankle sprains; and can potentially end an athlete’...

Running is like other forms of exercise that make you feel good and energized due to endorphins. Before embarking on a running routine, check what you eat. Your body needs enough nutrients and water. The best meal plan for athletes is a balanced diet. It is also critical to take breaks from your exercise routine to build up your strength. Here are more running tips.

The Best Running Practices to Avoid Injuries - Treadmill Express Plus Are you a beginner athlete and don't know if you can run two days in a row? Find out why running every day can be addictive and the health benefits.

Compression socks are not just for traveling. Check out the Naboso ones for running. They help increase the "stiffness/tension" in your lower legs so that you are more fatigue resistant to fatigue on long runs.

The 13 Best Compressions Socks of 2023 We spoke with experts to get their take on the best compression socks on the market right now.

What role do the glutes play in increasing running performance? It makes you faster because it lengthens your strides. Running stairs is an activity that strengthens the glutes. It also offers an opportunity to improve balance. However, it is a high-intensity routine that requires post-workout rest. Find out the benefits of running stairs.

Health benefits of running stairs and a step-by-step guide to getting started, according to a running coach Running stairs can benefit your heart, bones, balance, and much more. But it's important to know your limits before adding stair running to your routine.

Some of us can run long miles and get to the finish line, and others we cannot. These differences are a result of strength and endurance. Food plays a big role in ensuring your energy levels can sustain you through the race. It also makes your bones strong , so it minimizes injury. Learn ten foods that make you a better runner by increasing speed, boosting heart health and repairing muscles.

10 Simple Foods to Quickly Boost Endurance And Strength To gain strength and boost your endurance, it takes effort and time to build your level of running performances. However, runners often neglect to eat right after long hours of training such as tempo run, interval training, long distance run or strength training. It is important to remind ourselves....

Are you struggling to bend? Lack of flexibility in the hamstrings can cause this, which also results in back pain. This tightness is caused by sitting for long hours and a lack of stretches before exercise. Also, weak glutes can tighten the hamstrings. Here are four hamstring stretches that improve flexibility.

4 Hamstring Stretches to Loosen Up Your Legs This quick series from a physical therapist will improve your lower body flexibility for better performance.