Girls on the Run NYC SoleMates

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Thank you to Girls on the Run NYC SoleMates for letting me share injury prevention advice last night. Good luck with your ING New York City Marathon training! Dr. Duke

Girls on the runphoto

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Spring into Action: Hip Gyros

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Want to keep running your whole life? Then be nice to your hips. Your hips are a ball & socket joint and subject to tremendous compression force while running. This dynamic exercise will lubricate the socket and create a soft cushioned environment to help absorb the shock & joint compression associated with running.

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A Home Run (by Dr. Pete Duggan)

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After nearly three years of “I’m too busy” excuses, plus a few untimely injuries, I find myself a few days away from the 2013 edition of the Brooklyn Half marathon. With over 25,000 runners toeing the starting line I know I won’t be alone. This race, however, will be different for me: I’ll be running home.

The past 24 months of man-made and natural forces provided my family, residing in Breezy Point, with a house fire, a rebuild and a return home that was quickly stolen from us by Hurricane Sandy. Brooklyn became my family’s adoptive home for several months. As a friend pointed out, “You don’t adopt Brooklyn. Brooklyn adopts you.”

I started my training while living in Brooklyn and was able to pound the pavement in some great places I’d previously only driven through. My family enjoyed our stay in Brooklyn and today it feels like our second home.

When the gun goes off on May 18th, I’ll do my laps around Prospect Park, wind my way by Grand Army Plaza, count down the alphabet streets along the straight-away of Ocean Parkway and then find my feet on the ramp to the Coney Island boardwalk.

When I get to the top of the ramp and land on the boardwalk, I will look across Jamaica Bay and see the friendly but battered shores of Breezy Point. I won’t be running for a cause. I won’t be running for a time. And I definitely won’t be running for prize money.

I’ll be running home.

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Spring into Action: Windshield Wipers Exercise

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This exercise is designed to prevent hip impingement by providing motion to the hip socket. This creates a flush of synovial fluid, which is your body’s natural occurring lubricant.

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Spring into Action: Pelvic and SI Joint Release Exercise

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This exercise is designed to specifically target mobility to the sacroiliac joint, commonly known as the SI joint. Creating fluid motion here helps keep the hips perfectly aligned. this helps prevent wearing out of the legs by keeping equal weight distribution.

Think of of this exercise as a wheel alignment for a car, only for your body.

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Spring into Action: Spinal Twists

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Running is not a linear sport as most people think . It requires a dynamic ability to slightly rotate at the pelvis while you move forward.

This move creates a smooth running economy . The pelvis, sacroiliac joints & lower back lumbar spine are all targeted with this dynamic movement. It creates feeling of being “fluid” in the spine and also helps low back pain.

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Spring into Action: Diagonal Leg Swing Exercise

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This dynamic movement targets both the inner thigh and the hamstring muscle group. Collectively known as the groin, this area is especially vulnerable to strain, especially in women due to the angle of the hips & the numerous tendons which glide over each other at this one spot.

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Spring into Action: Hamstring Exercise

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Hamstring pulls are rampart within the running world.

This dynamic movement breaks downs adhesions at the attachment of the hamstring group of muscles to the pelvis before strains and tears occur. Perform this exercise 15 seconds to each side.

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Spring into Action: Piriformis Syndrome Exercise

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Piriformis syndrome is when the muscle, deep beneath the gluteus muscle, pinches the sciatic nerve and mimics hamstring pain.

We call this dynamic movement “Hacky Sack”.  It prevents adhesions from forming between the hamstring, piriformis muscles and the sciatic nerve.

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Spring into Action: Achilles Tendon Exercise

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Each week this spring Duke Chiropractic will post dynamic movements to help athletes prevent common sport injuries. We hope our viewers get some value out of our “Spring into Action” video series.

Here is a dynamic move to help get some spring in your step and help prevent Achilles Tendonitis & tears. Perform this move for 30 seconds.

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