Fix My Pain Naturally, Ask Dr. Heather

Thoracic Outlet Syndrome, or TOS, is a term that is tossed around often but can feel difficult to diagnose and treat. Often defined by compression of nerves and vascular structures that originate in …

So many runners are told to STOP running when they get diagnosed with Osteoarthritis.  Dr. Heather is going to tell you that you can run again which is why she is going to give you 5 tips to help you…

Why would a majority of influencers like  @athleanx ,  @drkristieennis ,  @BobandBrad ,  @LeeWeiland and  @calimove (probably even more) say to STOP DOING PLANKS?  It got me thinking are they wrong…

Had such a fun time discussing health and wellness with my very good friend Ella Ray.  Ella's podcast and YouTube channel focuses on these topics: mindset, personal branding, marketing, sales, automa…

Chiropractic adjustments - getting adjusted helps in preventing injuries because an adjustment is considered a “super” stretch. What happens when an adjustment to the spine, pelvis, or extremity is m…

Graston - involves using curved metal tools to apply pressure and friction across the injured muscle, fascia, or tendon. Graston Technique works by stretching the outer layer of the "onion" and break…

Active Release technique - involves the practitioner using his or her hands to apply pressure to the muscles surrounding the injured area, while flexing and extending the joints they are connected to…

Corrective exercises - if you have been following me on social media or seen any of my videos on the YouTube Channel then you would know how much I emphasize the use of corrective exercises to help h…

TENS unit - you may have heard of a TENS unit. You may have even gone out and bought one. A TENS unit is designed as a pain management device which can help in recovery after a long run as well as wi…

Hire a coach - this one may seem more obvious but having a professional initially guide you based on your running history, your muscle imbalances, prior injuries and goals can help you avoid an injur…

Hydration - A lot of people forget how important water is when it comes to tissue repair and recovery. Your body needs both water and electrolytes (sodium, potassium, magnesium, calcium, and chloride…

Core training - Enhancing core stability through exercise is common to musculoskeletal injury prevention programs. Definitive evidence demonstrating an association between core instability and injury…

Balance training - since a majority of injuries runners face are lower body extremity related, balance training becomes an essential part in preventing injuries from recurring or arising. We have to …

Understanding prior injuries - When I work with runners the #1 topic we discuss first is their prior injuries. Understanding your injuries and how they may have altered your running gait is really im…

Nutrition is a whole topic in itself but to summarize, nutrition can help by decreasing the inflammation our bodies generally make when we train hard or if we do feel an initial strain or pull after …

If you are new to running then you may be wondering why this one has been placed on the list. By reviewing the runs we did last year helps us understand a few things. It allows us to see where we sti…

Heart rate training - This is a style of training that can definitely help in making sure we do not create an overuse injury from overtraining. If you are new to running you may not be aware of the i…

Understanding the surface you will be training on will help in understanding what potential injuries could arise. Sprains/Tendinitis/Overuse injuries can be the result of increasing mileage too quick…

If you are someone who does suffer with neck pain, low back pain or hip pain then you'll want to listen in close.  The Centers for Disease Control reports that approximately one third of adults in th…

Interval training - helps new runners take time to adapt to the rigors and impact of running as their muscles and bones adapt to the new activity. An interval is simply a set period of time where you…