The end of the year is close and so is the start of 2023. If you’re a runner, chances are you’re already starting to think about your next races. Here we bring you 8 great tips to help you decide which ones to pick (or all of them).

Remember – we offer a super running group, for training or for fun! The Tuesday Night Run (TNR). Beginner or advanced runner — join us! Dogs and strollers welcome! (https://www.facebook.com/groups/tuesdaynightrun)

1. Set Personal Goals

The first thing you need to determine is what you hope to accomplish in a race. Are you running just for fun or to run a certain distance? Are you running as part of training for a longer distance race? Or are you running to help raise money for charity? Figure out what your end goal is, and you’ll know what to opportunities are available. For example, some larger charities have race spots for a very wide variety of races like the Leukemia & Lymphoma Society. They have a “Team In Training” group that’s part of hundreds of running, cycling, triathalon, and hiking races/events each year, giving you tons of race options.

2. Choose Your Distance

Races vary in length from one mile runs to ultramarathons, so it takes careful consideration to select where you fall in the distance spectrum. If you’re a new runner and want to get the “race day experience,” I recommend choosing a short race, such as a one-mile race or a 5K to get your feet wet. (Plus, if it’s your first race, you can entice your friends to join you!) Now if you’re running to reach a certain distance, consider the necessary steps to achieve that goal. For example, if your goal is to run a half marathon, your first race shouldn’t be that half marathon. You should first run a 5K, then a 10K, and if possible even a 15K or a 10 mile race (some places offer these). This will help you not only learn how to prepare for races but also how to manage the race day itself, which is something that can be overwhelming at first. These shorter races will also help you gain confidence in yourself which will come in handy while you are running 13.1 miles, and may be doubting yourself.

3. Consider the Time Commitment

Your time commitment for races isn’t just at the race. Depending on what you want to achieve, the training plans that go with the race are going to demand part of your time beforehand. So if you have crazy schedule, and very little time to fit in a run longer than 5 miles, it may not be the right time to train for a marathon. (Marathon trainings will have you running up to 22 miles––that’s a big part of your morning!) Take a look at sample plans to get an idea of what’s involved, taking careful consideration of two things: the length of the runs (especially the weekly long run), and the duration of the training plan (some are several months long which requires time and dedication). Look at different training plans, and you’ll get a sense of how much time you’ll need to dedicate to running.

4. Run Shorter Races to Train for Longer Ones

Many of runners, including myself, may choose a shorter race as part of training for a longer one. So if you’re working on a four-month marathon training plan, you can run some half marathons on your long run days. By doing this, you get the course support (i.e. water) for many of your long run miles, along with the company of other runners. This can help keep you feeling overwhelmed or bored, and it’ll keep you accountable by being registered for races.

5. Beware of the Weather

Do you have a preference for running in warmer versus colder weather? It can make a huge difference if you’re used to running in warmer weather but then participate in a winter race. Also take a look at the weather conditions from previous years (like rain) to get an idea of what to expect during a race that’s weeks away. Now, if you’re not sure what to pick, you can go for a race in the Fall, where the weather’s generally cooler and more comfortable for running.

6. Consider the Terrain

If your goal is to achieve a personal best, you may not want to choose a race with big elevation changes or hills as these may slow your pace. However, if you prefer different terrains, such as running over bridges, you may wish to choose a course with hills and lots of turns. If you are a trail runner or you like scenery, a trail race or a road race through a very scenic place like the mountains or beaches might be something to choose. Either way, be sure to look at the elevation chart before you commit to the race in order to determine whether or not it is something you can handle.

7. Choose the Right Size Race

Some of us love the big race atmosphere. The vibe and energy of a big town race with their big crowds are thrilling for some runners. On the other hand, many runners prefer the small town feel. Also think about the process surrounding the race; packet pickup may be more crowded and hectic at bigger races––which can affect your mental game. So if this is your first race, consider participating in a local race where the start line procedures are simple, and the crowds are small. But in the end, it’s all about your preference!

8. Be Budget-Minded

This is something that can be overlooked––and can rack up costs quickly! Depending on which races you go for, entry fees can be expensive. And if you’re traveling out of town for the race, tack on the travel expenses. To help with this, it’s wise to create an annual budget that aligns with your goals. You can go for smaller races to save some money while helping you train for bigger (and more expensive) races towards the end of the year. That’s everything! Now you’re ready to lace up and start that training plan. The most important thing, though, is to remember to have fun!

You have a choice when it comes to your health — choose PT! Choose to live with more movement and better health. Start the holiday season pain free! Choose Rausch PT! Our caring team is ready to help you feel better with our personalized treatments. Schedule an appointment today at 949-276-5401. To get health and wellness updates, join our Facebook community.

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Reference: [https://fitformulawellness.com/blogs/blog/8-tips-for-choosing-the-right-running-race-for-you#:~:text=Consider%20the%20Terrain&text=However%2C%20if%20you%20prefer%20different,might%20be%20something%20to%20choose]

We wait the whole year to gather around the table with family and friends during the holidays. This moment should be fun and not spoiled by feeling guilt about your health and fitness. If you are looking for ways to align your holiday meal with your nutrition goals this year, rest assured we’ve got you, and read these tips below.

The holidays are a time where celebrations abound, many of which center around food — and for a good reason. Gathering for meals is a long-standing tradition and is ingrained in many cultures. It is a time when people strengthen family bonds and build community around the table.

Not surprisingly, creating a relaxing and enjoyable meal is an important part of the equation. Not only is a sense of belonging important to health, but research also indicates that eating for pleasure can play a part, too. But this doesn’t mean you have to skip nutrition to meet those goals.

There are multiple ways to balance tantalizing and comforting flavors with your nutrition goals this holiday season. Below we provide you with nine tips for increasing the nutrition in your holiday meals this year without sacrificing taste.

Add Vitamin D-Rich Foods

During the colder months, when days are shorter, it can be challenging to get enough vitamin D, which your body makes from exposure to sunlight. Vitamin D is essential for strong bones, heart health, cancer prevention and may even help ward off colds and flu.

Adding foods rich in vitamin D may help you reach your daily intake recommendations. And some vitamin D-containing foods can easily be added to your holiday dishes. Look for ways to add mushrooms (especially maitake), fortified milk, fortified milk alternatives like soy milk or oat milk, and eggs.

Try More Veggies

Holiday meals are a fantastic opportunity to expand the range of vegetables on your table. Classic side dishes such as sweet potatoes, squash, and green beans are often served up according to traditional family recipes.

But look for opportunities to incorporate some additional vegetables into the menu. Adding new dishes or a more broad offering of vegetables at your next holiday meal is an easy way to increase nutrition.

Root vegetables are a popular choice, especially because they are in season and plentiful during the holidays. Roots are rich in complex carbohydrates, fiber, carotenoids, vitamin C, and more. Look for options like parsnips, beets, carrots, turnips, and rutabaga.

Leafy vegetables such as kale, spinach, and collard greens are another great option. They are still in season in some areas and are easily found in your grocery store. These leafy greens offer iron, calcium, potassium, and vitamin K.

Make Smart Switches

Heavy cream and butter are common ingredients in holiday meals, adding flavor and richness to many dishes. And while these foods have a place in a nutritious diet, you can make substitutions without compromising on flavor. Here are some potential switches you can make.

• Broth: Make your mashed potatoes using some broth alongside your cream and butter.
• Yogurt: Use plain yogurt in place of cream or sour cream to add a boost of calcium and protein in desserts, creamy sauces, dressings, mashed potatoes, some casseroles, and even butternut squash soup.
• Applesauce: Add fruit purees like applesauce in place of some of the oil or butter in your baked goods to add more vitamins and minerals to your dish.
• Olive oil: Replace some of the butter in your dish with olive oil to add a dose of heart-healthy unsaturated fats.

Include Plenty of Herbs and Spices

Herbs and spices may not stand out as a central player on your menu, but they can provide plenty of nutrients to your dishes. Adding fresh or dried herbs and spices to your dishes can elevate your recipes.

Not only do they provide a fresh and vibrant flavor profile, but they also increase the vitamins, minerals, and antioxidants in your meal. Here are some places where you could incorporate more herbs and spices.

• Salad dressing: Make your own healthy salad dressing with oil, vinegar, garlic, and whatever herbs you want. Good choices include oregano, thyme, chives, and basil.
• Stuffing: Create your own stuffing recipe by experimenting with fresh sage and thyme.
• Vegetables: Increase the flavor of your vegetable sides by adding fresh herbs and spices such as parsley, chervil, fennel, coriander, dill, mint, sage, thyme, and rosemary.
• Cranberry sauce: Spice up traditional cranberry sauce with warming spices like cinnamon and nutmeg.

Reduce Sodium

Sodium is essential for regulating blood pressure, muscle function, and your nervous system. However, many people consume more sodium than they need, which can lead to health problems like high blood pressure.56

Some brands of boxed and canned goods such as vegetables, broth, stuffing mix, gravy packets, broth concentrate, and other processed foods contain a lot of sodium. But making some of these popular ingredients from scratch can help reduce your sodium intake. This is especially important if your healthcare provider has advised you to follow a low-sodium diet.

Go for Whole Grains

An almost effortless way to add more nutrition to your holiday meals is to include plenty of whole grains. Whether in the bread you put on the table or the rice you serve on the side, choosing whole wheat or whole grain alternatives will boost the micronutrient and fiber content of your meal.

Whole grains provide more nutrition than their refined counterparts while helping balance cholesterol levels and blood sugar.7 Another way to add whole grains to your meal is to create sides that are centered around whole grains like brown rice, farro, barley, bulgur, millet, and quinoa.

Boost Your Dessert

Dessert is one of the most popular parts of any holiday feast. No matter your nutrition preferences, there’s a dessert for you.

Popular ingredients in holiday desserts such as pumpkin, apples, berries, dark chocolate, and cranberries are all nutrient-dense and packed with antioxidants. Plus, including whole grain flour or oats can increase fiber and nutrient content as well.

Experiment with a few new recipes or adapt some old favorites. Either way, there are plenty of ways to offer up sweet sensations at your holiday gathering that everyone is sure to love.

Focus on Nutrient Density

Nutrient density is often touted as the key to a balanced diet. Not only do nutrient-dense foods help keep you feeling full and energized, but they also provide vitamins, minerals, fiber, and phytochemicals.

That is not to say you need to avoid treats or eliminate them from your holiday meal plan. Instead, incorporate nutrient-dense food into your meal to help keep your body supplied with what it needs to feel energized.

Make Use of Leftovers

Leftovers are one of the best parts of making a holiday feast. Turkey, chicken, and roasts are easily shredded and sliced to create healthy sandwiches using whole grain bread, or salads on fresh greens.

Or you could try creating a grain bowl with leftover squash or other root vegetables, whole grains, and protein of choice. And, don’t forget to add in those fresh herbs and spices.

Leftover cranberry sauce or spinach dip can become a delicious sandwich spread while cooked veggies and proteins can come together to create wholesome, filling soups or casseroles. Add in some cooked whole grains for even more nutrients and fiber.

Are you ready to live your best life? When you choose PT, you choose more movement and better health. Time for a pain-free and pill-free life! Don’t waste any more of your time in pain. Contact our team today at 949-276-5401 and join our Facebook community here.

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Reference: [https://www.verywellfit.com/ways-to-make-your-holiday-meal-more-nutritious-5208789]

A sprained ankle is a common injury that occurs when the ankle ligaments are torn or stretched too far, often after a fall, or if you roll or twist your ankle. The majority of sprains heal on their own — but not always well — and treatment to strengthen the injured muscles can prevent future sprains. Learn how to recover from the injury — and then connect with us on how we can help you. Remember, you don’t need a prescription to see a PT — and our teams offer awesome, personalized recovery programs. 

A sprained ankle is an injury that occurs when you roll, twist or turn your ankle in an awkward way. This can stretch or tear the tough bands of tissue (ligaments) that help hold your ankle bones together.

Ligaments help stabilize joints, preventing excessive movement. A sprained ankle occurs when the ligaments are forced beyond their normal range of motion. Most sprained ankles involve injuries to the ligaments on the outer side of the ankle.

Treatment for a sprained ankle depends on the severity of the injury. Although self-care measures and over-the-counter pain medications may be all you need, a medical evaluation might be necessary to reveal how badly you’ve sprained your ankle and to determine the appropriate treatment.

Symptoms

Signs and symptoms of a sprained ankle vary depending on the severity of the injury. They may include:

• Pain, especially when you bear weight on the affected foot
• Tenderness when you touch the ankle
• Swelling
• Bruising
• Restricted range of motion
• Instability in the ankle
• Popping sensation or sound at the time of injury

When to see a doctor

Call your doctor if you have pain and swelling in your ankle and you suspect a sprain. Self-care measures may be all you need, but talk to your doctor to discuss whether you should have your ankle evaluated. If signs and symptoms are severe, you may have significant damage to a ligament or a broken bone in your ankle or lower leg.

Causes

A sprain occurs when your ankle is forced to move out of its normal position, which can cause one or more of the ankle’s ligaments to stretch, partially tear or tear completely.

Causes of a sprained ankle might include:

• A fall that causes your ankle to twist
• Landing awkwardly on your foot after jumping or pivoting
• Walking or exercising on an uneven surface
• Another person stepping or landing on your foot during a sports activity

Risk factors

Factors that increase your risk of a sprained ankle include:

• Sports participation. Ankle sprains are a common sports injury, particularly in sports that require jumping, cutting action, or rolling or twisting of the foot such as basketball, tennis, football, soccer and trail running.
• Uneven surfaces. Walking or running on uneven surfaces or poor field conditions may increase the risk of an ankle sprain.
• Prior ankle injury. Once you’ve sprained your ankle or had another type of ankle injury, you’re more likely to sprain it again.
• Poor physical condition. Poor strength or flexibility in the ankles may increase the risk of a sprain when participating in sports.
• Improper shoes. Shoes that don’t fit properly or aren’t appropriate for an activity, as well as high-heeled shoes in general, make ankles more vulnerable to injury.

Complications

Failing to treat a sprained ankle properly, engaging in activities too soon after spraining your ankle or spraining your ankle repeatedly might lead to the following complications:

• Chronic ankle pain
• Chronic ankle joint instability
• Arthritis in the ankle joint

Prevention

The following tips can help you prevent a sprained ankle or a recurring sprain:

• Warm up before you exercise or play sports.
• Be careful when walking, running or working on an uneven surface.
• Use an ankle support brace or tape on a weak or previously injured ankle.
• Wear shoes that fit well and are made for your activity.
• Minimize wearing high-heeled shoes.
• Don’t play sports or participate in activities for which you are not conditioned.
• Maintain good muscle strength and flexibility.
• Practice stability training, including balance exercises.

Our physical therapy experts will evaluate your injury and customize a treatment plan that fits your needs. Don’t finish the year in pain. When it comes to your health, you have the option to request the best. Find our team at 949-597-0007 or meet us on our Facebook page.

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Reference: [https://www.mayoclinic.org/diseases-conditions/sprained-ankle/symptoms-causes/syc-20353225]

Dr. Daniel Lozano — Dana Point

Whether you are a long-time competitive runner or a recreational athlete who enjoys participating in the occasional marathon, preparing your body for the activity is always vital. There are several methods of warming up to help muscles and tendons prepare — it is possible to overlook some crucial stretches, which can lead to unnecessary pain and inflammation. Here is an example of this — and how to mitigate it. 

As a seasoned runner training for a twenty-six-mile race, there can be a few bumps along the way. There is always a potential for injury or setbacks with a lack of preparation or strengthening beforehand. Running is a single-leg endurance activity requiring trunk, hip, knee, and ankle strength and stability. However, we often “push through the pain” because we believe it is temporary. Our downfall is that we do not take the extra time in the day to perform our stretching or strengthening program — which will increase our longevity of doing the things we love.

One of the easiest ways to prevent Achilles Tendinopathy from occurring is to maintain our ankle range of motion. Lacking adequate ankle motion puts our Achilles under too much stress.

This syndrome is an overuse issue; the more we fall into the trap of overusing our Achilles tendon, inflammation will occur. With proper warm-up and stretching of our ankles, we can begin traveling the road to prevent this chronic issue.

Another crucial factor in avoiding ankle pain is providing the body with the proper ankle stability. Several muscle imbalances can occur in our lower leg and foot area. Our Achilles can undergo unnecessary stress when our foot arch collapses during exercise. The muscles often neglected in the foot and lower legs are our intrinsic foot muscles and our tibialis posterior. Performing ankle mobility and lower leg strengthening can prepare our Achilles for activities with high loads.

 

Daniel’s Ankle Warm-Up

1. Gastrocnemius and Soleus stretch
   This will stretch the muscle that is attached to the Achilles tendon.

2. Dorsiflexion Mobilization
   Improving the ankle joint motion will help attain proper dorsiflexion.

3. Arch Raises
   This will activate your intrinsic foot muscles and provide arch support.

4. Heel raises with a ball in between ankles
   Strengthening the tibialis posterior in weight-bearing is a good progression for the foot arch.

Regardless of your fitness, Rausch PT is here to help you meet your goals with personalized treatments, plans, and professional guidance. Get in touch with us today to learn more at 949-276-5401 or meet us on our Facebook page.