Wheat Belly Over 200 million Americans consume food products made of wheat every day. As a result, over 100 million experience some form of adverse health effect, ranging from minor rashes to high blood sugar to unattractive stomach bulges preventative cardiologist William Davis calls "wheat bellies." According to Davis, that excess fat has nothing to do with gluttony, sloth, or too much butter: it's due to the whole grain wraps we eat for lunch. Plantar Fasciitis is one of the most common causes of heel pain. It involves pain and inflammation of a thick band of tissue, called the plantar fascia, which runs across the bottom of your foot — connecting your heel bone to your toes. Plantar fasciitis causes stabbing pain that usually occurs with your very first steps in the morning. Once your foot limbers up, the pain of plantar fasciitis normally decreases, but it may return after long periods of standing, getting up from a seated position, or running/walking. I’m sure that you’ve experienced a blister in your lifetime and you were surprised at how much it hindered your daily activities. You notice pain every time you use that body part in the slightest of way; and for runners, blisters can ruin your training or your race. In fact, it is the most common injury to hinder performance for ultramarathon runners, cause temporary duty restrictions in about 20 percent of active duty military personnel with them, and “I've even had a runner wind up in the intensive care unit with severe sepsis and almost lose his leg from a blister," said lead author Dr. Grant S. Lipman of Stanford University School of Medicine in California.

1. Health-Fit ChiropracTIPSMay 2016
PLANTAR FASCIITIS
Plantar Fasciitis is one of the most common causes of heel
pain. It involves pain and inflammation of a thick band
of tissue, called the plantar fascia, which runs across the
bottom of your foot — connecting your heel bone to your
toes.
Plantar fasciitis causes stabbing pain that usually occurs
with your very first steps in the morning. Once your foot
limbers up, the pain of plantar fasciitis normally decreases,
but it may return after long periods of standing, getting up
from a seated position, or running/waling.
The main physical causes of this condition are:
• Tight calves will increase tension on the plantar
fascia.
• Altered foot function: Excessively flat or high
arches.
• Lack of big toe extension- Upward movement of
the big toe.
• Tight hip flexors will reduce ability to use gluteals in
‘push off’ phase of stride, hence increasing the
work load on the plantar fascia and calves.
• Reduced gluteal and hamstring strength will again
increase the demand on the calves and plantar
fascia, predisposing to overload of these
structures.
Other non-biomechanical reasons for the condition can be
improper walking/running technique, worn-out or improper
shoes, and walking barefoot on hard surfaces at home.
From a physical standpoint, the best way to prevent
Plantar Fasciitis is to
obviously correct the
causes by performing
stretches and exercises
to correct any of these
above dysfunction.
Stretching for the
Gastrocnemius (upper
calf), Soleus (lower calf),
hip flexors, and the
Plantar Fascia. Secondly,
you need to be
evaluated to determine
if you have excessively
flat or excessively high
arches. If you have flat
feet, an orthotic may
be beneficial. With high
arches, manual therapy can help reduce the rigidity and
tightness of the foot/arch. Lastly, strengthening of the
glutes and hamstrings (along with hamstring flexibility) are
vital to proper push-off mechanics during running and
activities.
If you are, or in the future, suffer from Plantar Fasciitis,
conservative treatment usually does a great job of freeing
you from your pain. In our practice we utilize Active
Release Technique (www.activerelease.com), Graston
Technique (www.grastontechnique.com) and Kinesio
Taping along with other modalities to treat the pain and
prevent it from coming back
Fun Facts (Memorial Day Edition)
1. It was originally called Decoration Day
2. It used to be on May 30th every year
3. It’s legally required to observe a National Moment
of Remembrance
4. Waterloo, NY is considered the birthplace of Memorial
Day
5. More than 36 million people will travel at least 50 miles
from home this Memorial Day

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& Sports Medicine
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Health-Fit
Book of
the Month
WHEAT BELLY
Over 200 million Americans
consume food products made of
wheat every day. As a result, over
100 million experience some form
of adverse health effect, ranging
from minor rashes to high blood
sugar to unattractive stomach
bulges preventative cardiologist
William Davis calls “wheat
bellies.” According to Davis, that
excess fat has nothing to do
with gluttony, sloth, or too much
butter: it’s due to the whole grain
wraps we eat for lunch.
Quote of the
Month
People with goals
succeed because they
know where they
are going.
- Earl Nightingale
RUN MARATHONS?
HATE BLISTERS? USE
PAPER TAPE
Ultramarathoners who apply common,
inexpensive paper tape to their feet before
a race get fewer blisters on those areas
than on non-taped areas, according to a
new study.
I’m sure that you’ve experienced a blister in
your lifetime and you were surprised at how
much it hindered your daily activities. You
notice pain every time you use that body
part in the slightest of way; and for runners,
blisters can ruin your training or your race. In
fact, it is the most common injury to hinder
performance for ultramarathon runners,
cause temporary duty restrictions in about
20 percent of active duty military personnel
with them, and “I’ve even had a runner
wind up in the intensive care unit with severe sepsis and
almost lose his leg from a blister,” said lead author Dr. Grant
S. Lipman of Stanford University School of Medicine in
California.
The researchers studied 128 runners participating in a
six-stage 155-mile ultramarathon
in 2014. Each runner had one
foot taped by a trained medical
assistant who taped areas that
were prone to blisters in the past or
taped random areas if the runner
did not usually get blisters. While
30 runners developed blisters on
the taped area of the foot, 81
developed blisters on untaped
areas, according to the study
online April 11 in the Clinical
Journal of Sports Medicine.
Blisters form from resistance
or friction on the skin, when
repeated rubbing causes shear
stress on the superficial cells in
the skin, he said. “Paper tape is
a very smooth thin tape, it causes
easier sliding at the skin interface so
likely decreases the shear stress under the tape,”
he said. “Also, it does not have a very strong adhesive
quality so if a blister does form under the tape, pulling the
tape off will not rip off the ‘roof’ of a blister.”
He mentions that this should not be used as a first line of
defense. Make sure you wear proper fitting running shoes,
file down calluses and train appropriately.
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