Active Release Techniques

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Event coverage for 2016

We are pleased to announce that our office will be providing ART Performance Care race coverage for the following events in 2016

4/16/16 – Breakneck Ridge, Beacon, NY http://rednewtracing.com
5/7/16 – Spring Dual for CF, New Paltz, NY, http://springdualagainstcf.com
5/15/16 – American Zofingen, New Paltz, NY, http://www.active.com/new-paltz-ny/american-zofingen-2016
6/22/16 Summer Solstice Run, Minnewaska State Park, NY, http://shawangunkrunners.com/2016-races/
7/11, 7/18, 7/25, 8/1 Shawangunk Running Club Summer Series, New Paltz, NY, http://shawangunkrunners.com/2016-races
9/11/16 Survival of the Shawangunks, New Paltz, NY, http://sostriathlon.com
10/1/16 The Cat’s Tail, Phonecia, NY, http://rednewtracing.com

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ART at Breakneck Point Trail Runs, Dr. David Ness and Scott Field, LMT

Scott and I will be at Red Newt Racing’s Breakneck Point Trail Runs providing Active Release Techniques on Saturday 4/16/16.
For more information on this race visit Red Newt Racing’s website at Red Newt Racing

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Race coverage for 2014

We are pleased to announce that we will be providing post race ART Ironman Performance Care at the following events in 2014.  Active Release Techniques (ART) is a patented soft tissue treatment system that removes scar tissue and inflammation from injured muscles, ligaments, tendons, and nerves.  ART is used by triathletes and professional athletes to improve performance and recover faster from the aches and pains of training and competing.

April 26th, 2014-Spring Duathlon against CF, New Paltz, NY

May 18th, 2014- American Zofingen, New Paltz, NY

June 11th, 2014- HVTC Summer Series Race 1, Woodstock, NY

July 9th, 2014-  HVTC Summer Series Race 2, Woodstock, NY

August 13, 2014- HVTC Summer Series Race 3, Woodstock, NY

September 7th, 2014- Survival of the Shawangunks, New Paltz, NY

September 10th, 2014- HVTC Summer Series Race 4, Woodstock, NY

In addition, Dr Ness will be the co – race director for the New Paltz Challenge 1/2 marathon and 5k race on father’s day, June 15th, 2014

 

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Muscle of the Month – The Hamstrings

Hello and welcome to May’s Muscle of the Month! It’s warm and wonderful outside. Running, hiking, and walking in the beautiful weather is a welcome change from those dark winter months that never seemed to end. So while you’re out there, don’t forget to stretch – especially your hamstrings.

Hamstring

What’s a hamstring?

“Hamstrings” is a term most people use to refer to the muscles on the backs of their legs, but there are three separate muscles in that area: semitendinosus, semimembranosus, and biceps femoris. All three muscles bend the knee and extend the hip because all three muscles cross the hip and knee joints (apart from the short head of the biceps femoris which only bends the knee because it only crosses the knee joint).

How to locate the hamstrings:

The hamstring muscles (semitendinosus, semimembranosus, and long head of the biceps femoris) start on your sits bones (ischial tuberosities) and go down the leg to the back of the knee. The semitendinosus and semimembranosus on the inside of your thigh, and the biceps femoris on the outside of your thigh. If you bend your knee, you can feel strong tendons right above your knee where your hamstrings end.

What do the hamstrings do?:

Bending the knee and extending the hip are key motions in running, walking, climbing and virtually all other forms of locomotion. Winding up for a kick or jump will also engage the hamstrings.

Common pains and problems with hamstrings:

Hamstring TP

When your hamstring is cramped, torn, painful or “acting up,” you feel it. It’s a very big group of muscles. We’ve all had those moments when we spend the better part of a day with a leg up on a table stretching our poor, neglected hamstrings. But even when you’re not in pain, hamstring tightness is huge in limiting flexibility of the spine and legs. Not being able to touch your toes may not seem like a big deal, but that lack of motion directly effects your low back. Chronically tight hamstrings can flatten the lower back, causing your spine to lose some very important curves. Lack of movement can lead to pain, chronic tightness, bad posture, arthritis, and subluxation. Trigger points can refer pain over a large part of the back of the thigh.

How to stretch the hamstrings:

Hamstring Stretch

Because it’s used nearly all the time that we are moving, the hamstrings need their own dose of TLC and stretching. Stretching the hamstring is easy because it’s such a big muscle. Start by standing. Walk your left foot out about two feet. Straighten your left knee and push your hips back. You should feel a deep stretch in the back of your left leg. Be careful not to put your hands over your left knee. You can put your hands on your thigh or your calf, but never apply pressure on an extended joint as it can cause damage to that joint. Hold the stretch for 30 seconds and switch legs. Repeat three times for a thorough stretch.

Injuries to the hamstrings can be relieved with active release technique, chiropractic, acupuncture, massage, physical therapy, and other bodywork techniques.   For increased flexibility of the hamstrings try Yoga, Tai Chi, Karate or other martial arts.

Be sure to visit Performance Sports and Wellness for a full evaluation of your hamstring pain or tightness and to ask any questions you may have.

Don’t have any hamstring pain to complain of? Great! Send this article to someone you know who does.

About Dr. Swann: Dr. Casey Swann graduated from Southern California University of Health Sciences with her Doctorate of Chiropractic in spring 2012. She is full body certified in Active Release Technique and holds certifications in Graston Technique, Cox Technique and Kinesiotaping.  She practices at Performance Sports and Wellness with Dr. David Ness in New Paltz & Poughkeepsie.

References:

picture 1: www.athleticquickness.com

picture 2: www.triggerpoints.net

picture 3: www.teachpe.com

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Track & Field Injuries in adolescents

As the Track and Field season kicks into high gear we are seeing more and more lower extremity injuries in our office in high school and college athletes.  Some of the most common injuries we are seeing are shin splints, plantar fasciitis, knee pain, ITB Syndrome, runners knee, and hip pain.  The most common cause of adolescent running injuries are; over training, poor bio-mechanics  lower crossed syndrome, incorrect footwear, lack of core strength and stability.  All of the above conditions if left untreated can lead to stress fractures anywhere from the spine down to the foot.

The body is a machine and it is designed to work synchronously when running is involved.  Normally the knees line up under the hips and above the ankle or foot.  There can be slight variations between boys and girls with girls being more prone to a little more angle at the knee due to the shape of the female pelvic bones.  When things don’t line up right and your running track & field, stress gets placed on different parts of the body that over time with the volume and intensity of track will lead to any of the above conditions.  Another cause of improper stability is a lack of core stabilization.  Today’s children’s posture is so poor that they have no core stabilization or flexibility, which when you are a track and field athlete is a recipe for injury.

How do you know the difference between muscle strain and injury?  Most injuries begin with some muscle pain or joint pain.  Normal aches and pains can be expected in the beginning of the season and after intense track workouts.  Pain that doesn’t go away after 2-3 days should be considered abnormal.  If a child continues to run with pain compensations happen throughout the body that can worsen the current injury or create a new one.

Below is a brief description of some of the conditions we see in our office, and in the Vassar College Athletic department where I have just finished my third season as the chiropractor and Active Release Techniques provider.

Plantar Fasciitis: pain  and swelling in the arch of the foot.  Cause: improper arch support, foot weakness.

Shin Splints: pain anywhere along the shin bone. Cause; stress reaction in the bone from overuse,  improper bio-mechanics

Achilles Pain:: pain in the tendon above the ankle.  Cause:  Tight calves and foot muscles, overuse, bio-mechanics

ITB Syndrome/ Runners Knee/ Patella Femoral Tracking Disorder: pain in the knee.  Cause: Bio-mechanics, lack of stability and overuse.

Piriformis Syndrome / Hip pain: Cause: Bio-mechanics, lack of stability,  and overuse.

Stress Fractures: stress fractures can occur anywhere in bones from the foot to the hip.  The most common are stress fractures of the foot,  followed by the lower leg, hip, pelvis, and spine.  Most stress fractures will prevent an athlete from running normally and will present with acute pain with running.  In the past few years we have seen more stress fractures in the femur and sacrum which mimic lower back pain.

The bottom line is that track & field is a highly intense and repetitive motion sport.  If your child is not bio-mechanically sound or is beginning to experience pain in their bodies they should be checked out by a sports medicine professional. In our office we use slow motion video gait analysis, and functional movement assessment to determine the underlying causes of most running injuries.   Most of the injuries when caught early can be corrected allowing the athlete to continue to participate in their sport.  If you wait too long to have something looked at, and your child is unable to run without pain, the injury  may lead to the athlete being shut down for a period of time for the injured area to heal,  and for the underlying problem to be identified and corrected.  Injuries that keep reoccurring are a sign that the real problem has not been identified or the proper treatment hasn’t been received.  A proper diagnosis needs to be found so the proper treatment and rehab program can be administered.  In our office we use ART to treat most soft tissue injuries, and corrective exercise prescription to address bio-mechanical deficiencies.  Most of our patients recover within weeks instead of months because of the speed in which ART treatment works, sometimes within 4-6 treatments over a few weeks.

Dr. Ness has been in private practice since 1988 with offices in New Paltz and Poughkeepsie.  He is the official chiropractor and Active Release Techniques provider for the Vassar College Athletic Dept, and the Hudson Valley  Triathlon club.  He has cared for hundreds of injured runners and triathletes from pro’s and elite age groupers to weekend warriors and beginners.  If your child has pain or an injury that hasn’t responded to treatment call us today at 845-255-1200,  or you can email Dr. Ness by filling out our contact form.

 

 

 

 

 

 

ART techniques is the cover story in Training & Conditioning magazine

ART techniques is the cover story in Training & Conditioning magazine

ART Magazine Cover 2013

This is an article about the head Athletic Trainer for Syracuse University who is a Physical Therapist and ART practitioner.  As I finish my 3rd year as the Chiropractor and ART provider for Vassar College I can testify how ART is great for sports injury rehab.  As well, ART techniques when combined with pre or in season functional movement assessments can be used to improve athlete bio-mechanics, reduce injuries, and improve athletic performance.  Enjoy!

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Race coverage for the upcoming Triathlon / Duathlon Season

Dr. David Ness and Dr. Casey Swann of Performance Sports and Wellness will be providing Active Release Techniques Performance care at the following races this season.

Spring Dual against Cystic Fibrosis April 27th New Paltz
NYTC Trooper Biathlon May 5th West Hurley 10-11am
American Zofingen 5/19 1-5pm  Mohonk Preserve
NYTC Pawling NY 6/1 10-11am
HVTC Race 1  6/12 6:45-8 Woodstock
HVTC Race 2 7/10 6:45 – 8 Woodstock
Ironman Lake Placid  7/18-7/20
HVTC Race 3 8/14 6:45 – 8 Woodstock
Survival of the Shawangunks TRI 9/8 New Paltz 11:30-2:30
HVTC Race 4 9/11 6:45 – 8 Woodstock

 

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Muscle of the month, The Scalenes

Scalenes- Muscle of the Month By: Dr. Casey Swann

 

Scalenes: A very important muscle in your neck and chest. The scalene muscles are a pair of muscles located in the front of your neck on either side down to your first two ribs. Each side is divided into three separate sections that each do slightly different actions.

Scalene

The anterior and middle scalenes bend the head to the side, flexes the neck forward, and lifts the first rib. The posterior scalene does the same actions except it attaches to the second rib. All three divisions will help you breathe when you need them.

It is good to know how to stretch and loosen your scalenes for a few reasons. Those reasons are called the brachial plexus, the subclavian artery, and breathing.

The brachial plexus is a network of nerves that control your entire arm. The nerves originate from the spine and pass between the anterior and middle scalenes on their way down your arm. Tight scalenes can restrict the movement or impulses down these nerves leading to numbness, tingling, and loss of motor control.

The subclavian artery is the blood vessel that brings blood to the entire arm. The subclavian artery also passes between the middle and anterior scalenes and can be restricted as well. Cold or loss of feeling in the fingers when the arm is raised overhead may mean your scalenes are cutting off the circulation to your arms.

scalene2

The scalenes can also become tight from stress. When we become stressed, we stop breathing from our bellies like we did as babies or when we sleep. Our chest tightens and our ribs stop moving down and out. The scalenes come to the rescue by helping lift our ribs to get more air in our lungs. By doing this chronically, our scalenes become tight and keep our chest lifted permanently leading to a tight, uncomfortable neck and chest.

Take a moment to notice your breathing now. Put one hand on your chest just below your collarbone and the other hand on your belly. Now take a deep breath. How much of that movement in your ribcage came from your chest? How much from your belly? 80% of your movement should have come from your belly and 20% from your upper chest. Did you notice how far up your shoulders went? If you don’t have lungs in your shoulders, why are you using them to breathe?

Another way the scalenes can become tight is from bad posture. Of course, we all assume our posture can be better, and this is probably true. Slumping at our desks or computers will cause upper cross syndrome (shoulders rolled forward, forward head carriage, tight and weak upper back, tight and weak chest). When the scalenes are tight, they flex the head forward, and this is hard on the neck. Just like when you hold a heavy object in your hands, holding that object closer to the body is easier that holding it far away from the body. You head becomes much heavier – about 30 lbs heavier (see image below). Imagine what that does to your spine? This can lead to degeneration in your vertebrae and arthritis in your neck. When the head slips forward, it also changes the orientation of your jaw and can cause headaches, TMJ issues, and neck pain.

Anterior Head Posture

Stretching the scalenes is relatively easy. Start by sitting in a chair. Put your right hand under your bottom and sit on it. This pins the shoulder down so that your neck can stretch without raising the shoulder. Tilt your head directly to the left bringing your left ear towards your left shoulder. If you don’t feel much of a stretch, bring your left hand up to LIGHTLY pull your head down towards the left more. Hold for 10 breaths. Repeat this stretch tilting the head slightly in front of and behind the shoulder as well. This stretch can also be done lying down. See picture below.

Scalene Stretch

Other ways to relax your scalenes include Active Release Technique, massage, acupuncture, postural changes, physical therapy, and heat.

Be sure to visit Performance Sports and Wellness for a full evaluation on your neck and to ask any questions you may have.

Don’t have any neck pain to complain of? Great! Send this article to someone you know who does.

Dr. Casey Swann graduated from Southern California University of Health Sciences with her Doctorate of Chiropractic in spring 2012. She is full body certified in Active Release Technique and holds certifications in Graston Technique, Cox Technique and Kinesiotaping.  She practices at Performance Sports and Wellness with Dr. David Ness in New Paltz & Poughkeepsie.

References:

Picture 1 – Gray’s Anatomy

Picture 2 – Adam, Inc.

Picture 3 (figure 1) – erikdalton.com

Picture 4 – Travel and Simons’ Myofascial Pain and Dysfunction: The Trigger Point Manual