Des Moines Chiropractic Newsletter - October

Compass Chiropractic October, 2011 E-Newsletter

Pumpkins Give You Gas!

Through October, guess the weight of these pumpkins combined each time you come in to our office. The winning guess will receive a $50 gas card!

Join our Race for the Cure Team - Saturday, October 22!

We would love to have all friends and patients join the Compass Chiropractic team. It is a huge, exciting event with about 26,000 people participating last year.

Join our team by October 9 and your shirt and packet will be mailed directly to you. Our team is under the name Compass Chiropractic.

Visit this link to sign up!

We'll plan on doing a pizza/pasta dinner on Friday, the 21st and hang out at a restaurant and bar downtown post-race. Thanks for considering joining us! The rest of the info on our ongoing fundraiser is below and feel free to call our office at 309-1217 if you have any other questions.

Susan G. Komen Rally for the Cure Fundraiser – through December 31, 2011

Through December 31, we'll be doing a fundraiser for Susan G. Komen for the Cure. During the fundraiser any new patient who donates $50 or more to Susan G. Komen Race for the Cure will receive a complementary first visit (exam, any needed spinal X-rays, and table massage up to $300 value).

Help us spread the word on this great opportunity to help Susan G. Komen for the Cure.

Call (515) 309-1217 to schedule an appointment!

Special Olympics Over the Edge Fundraiser

Thanks to all who contributed to our Special Olympics Over the Edge Fundraiser. We drew a participant from the names of new patients who had come in as well as those who referred new patients in to our office during the time of the fundraiser. Our first winner passed on the opportunity due to a fear of heights. Bob McConnell, who you may remember me recommending in last month's newsletter, was the lucky guy whose name was drawn second. On Wednesday September 21 he rappelled down the side of the Financial Center downtown! Also, in the spirit of the event, Bob went on to raise a few hundred dollars personally for Special Olympics! Thanks Bob for taking on this challenge and for helping us help Special Olympics!

Win Lunch for Your Office!

Enter your office into our drawing for a free lunch. Simply email in your contact info and you may win a free lunch for your office!

Free Pain-Free & Efficient Running Workshop – Tuesday, October 25 at 6:00 PM

At 6:00 pm on Tuesday, October 25 Compass Chiropractic will host a free Pain-Free & Efficient Running Workshop. The concepts and techniques of low impact running styles will be taught. A workshop will follow where participants will practice drills to integrate these concepts into their running. The session will end with video and slow motion review of participants running form. Participants should arrive in clothes and shoes suitable to run in. Suggested RSVP to 515-309-1217 or compasschiro@gmail.com. Free (donations to our Special Olympics Over the Edge Fundraiser are welcome). Check the testimonial below!

Just wanted to drop you a line thanking you so much for last night's workshop. I incorporated the simple techniques into my run tonight and I ran faster than I ever have, had more energy at the end - never ended up feeling winded or tired and actually felt like I could have gone another couple of miles - and my knees didn't hurt and aren't hurting now at all! Thank you so much. I'm thrilled and looking forward to my long run this Saturday to see what a difference it makes there.

-Blair

Jeanne Recommends Home Style Chicken & Noodles

Now that Fall has officially begun, it's time for a hearty warm dish for that hungry family of yours! This is quick and easy to whip up for all of you with your busy schedules.

Ingredients:
1 lge carton or 2 cans of chicken stock/broth
1 24 oz pkg of Reames frozen noodles
1 Rotisserie Chicken from grocery store
1 pgk of frozen peas & carrots
1 can of whole kernel corn (undrained)

Directions:

1. Place frozen noodle in stock pot and cover with chicken stock.
2. Bring to a boil and simmer for 15 mins until noodles are tender.
3. Debone the chicken and break into bite-size piece. Save the juice & skin!!
4. After noodles are cooked, add vegetables and chicken pieces & skin into noodles.
5. Simmer for about 10-15 mins. longer, then serve.
6. Makes enough for 6-8 hearty appetites.

Warm buttermilk bisquits are a nice compliment.
Leftovers can be frozen for later.
Can also be made and kept warm in a crock pot for a tailgate/party.
Great for a chilly fall evening!!

Dr. Krohse Recommends Frugal Playground Blog

Get the inside scoop on all the cool, free, and frugal activities available in Central Iowa by following the Frugal Playground Blog. Learn about special offers available from great local businesses. Check the daily deals from Groupon and LivingSocial with one bookmark. This blog is a great resource for anyone who enjoys being a tourist in their own backyard while saving money! Follow by Facebook, Twitter, or RSS.

The Frugal Playground shined their spotlight on us recently, highlighting how new newsletter subscribers through our website receive a free tube of Biofreeze valued at $10.49!

&

Supporting Christina Kuecker

Local Clive city planner Christina Kuecker was hit while riding on her scooter and injured. Learn more about what happened here and consider supporting their family here.

Condition of the Month – Kids & Chiropractic

The top three conditions that adults visit chiropractors for are back pain, neck pain, and headaches. However, many parents are surprised to learn that the reasons children visit a chiropractor are quite different.

Top Reasons Kids Visit a Chiropractor:

1. 11.3% of visits - Earache
2. 10.6% Neck Pain
3. 10.3% Check-up
4. 8.8% Headache
5. 7.1% Upper Resp. Infection
6. 6.3% Low Back Pain
7. 4.5% Allergies
8. 3.3% Asthma
9. 3.3% Bedwetting
10. 3.2% Upper Back Pain
11. Chronic Constipation

If your child or the child of someone you know is suffering from these conditions, consider giving safe and effective chiropractic care a chance before trying higher risk drugs and surgery.
Would you like your child to be examined to see if there are any problems. Take advantage of an upcoming Kid's Day – the first Tuesday of each month. On this day children under 13 receive any needed services at no charge!

Dr. David Krohse of Compass Chiropractic completed his Pediatrics Practise training in June of 2010. To see if chiropractic may be able to help your family call (515) (309-1217) to schedule a first visit or complimentary consultation.

Spotlight on Team Compass Chiropractic Athlete – Cam Kirkpatrick

Cam recently placed 9th in the huge Chequamegon Fat Tire Festival just barely off the times of Tour de France cyclists Jason McCartney and Christian VandeVelde. Congrats!

Sport: Mountain Biking

Other Sponsors/Affiliations: Rasmussen Bike Shop, Orbea, Oakley

Day Job: Senior Civil/Structural Engineer for Chicago Bridge & Iron, Inc.

I’ve been racing mountain bikes for the past 12 years, and over the past 6 or 7 years I began to notice a gradual increase in lower back discomfort that eventually transitioned into sometimes unbearable pain. I would finish a race, dismount my bike and it would take me about 5 minutes to stand up straight. I had pretty much accepted the back pain as a part of getting older and figured that it would be something that I was going to have to deal with as long as I kept riding and racing.

I chose to seek treatment from Dr. Krohse based on recommendations from a few friends and also because Dr. Krohse actively participates in a lot of the same cycling activities that I do. His intimate understanding of the demands on the human body from competitive cycling have proven to be invaluable. After two weeks of bi-weekly treatments, I began to notice a remarkable change in how my lower back felt during and after races. The unbearable pain began to transition back to minor discomfort to a point where I had a relatively pain free race 3 weeks after seeing Dr. Krohse. I plan to continue chiropractic treatment with Dr. Krohse as a regular part of my training regime.

If you’re considering chiropractic treatment, I would highly recommend Dr. Krohse. I haven’t been to very many chiropractors throughout my life, but I find it hard to believe that you will find a better doctor to take care of your needs!

Calendar

1st Tues each Month – Kid's Day – Children under 13 receive ANY needed services (exams, adjustments, ART) at no charge

2nd Tues each Month – Athletes Day – Athletes any age bring a team picture or action picture and receive 1st day services (exam and any needed X-rays) at no charge

Des Moines Chiropractic Newsletter - September

Compass Chiropractic September, 2011 E-Newsletter

Special Olympics Over the Edge Fundraiser

How would you like to be pain-free and rappel down the side of the Financial Center in downtown Des Moines? Our Over the Edge Fundraiser may let one or two lucky Central Iowans do just that!

Through September, any new patient who donates $50 or more to our Over the Edge Fundraiser will receive a complementary first visit (exam, any needed spinal X-rays, and mechanical table massage up to $300 value).

For every $1,000 we raise, we can send a person over the edge of the Financial Center downtown on September 21. We will add new patients as well as our established patients who refer them to our office into a drawing to see who gets to go over the edge for Special Olympics.

Call (515) 309-1217 to schedule an appointment!

Win Lunch for Your Office!

Enter your office into our drawing for a free lunch. Simply email in your contact info and you may win a free lunch for your office!

Cutest Pet Results

Congratulations to Jax, who won the Compass Chiropractic Cutest Pet Contest with this picture from his youth.

As you can see, Jax will make good use of his $100 pet store gift card to get some more stylish duds to elevate his mood from his sad weekend watching his Hawkeyes lose.

Free Pain-Free & Efficient Running Workshop – Wednesday, September 28 at 6:00 PM

At 6:00 pm on Wednesday, September 28 Compass Chiropractic will host a free Pain-Free & Efficient Running Workshop. The concepts and techniques of low impact running styles will be taught. A workshop will follow where participants will practice drills to integrate these concepts into their running. The session will end with video and slow motion review of participants running form. Participants should arrive in clothes and shoes suitable to run in. Suggested RSVP to 515-309-1217 or compasschiro@gmail.com. Free (donations to our Special Olympics Over the Edge Fundraiser are welcome). Check the testimonial below!

Just wanted to drop you a line thanking you so much for last night's workshop. I incorporated the simple techniques into my run tonight and I ran faster than I ever have, had more energy at the end - never ended up feeling winded or tired and actually felt like I could have gone another couple of miles - and my knees didn't hurt and aren't hurting now at all! Thank you so much. I'm thrilled and looking forward to my long run this Saturday to see what a difference it makes there.

-Blair

Jeanne Recommends Mexicali Chicken

Fall is my favorite time of year and there is nothing better than sitting down to a hot meal after a long day at school/work! This is one of our family's favorite meals! Best thing is that it can be thrown together the night before, covered with foil & kept in the fridge overnight, and then baked in the oven for 45 mins and its ready for a hungry family!!

Mexicali Chicken

Ingredients:
1 Tbsp butter/marg
2 cups fresh mushrooms
1 med sweet onion - chopped
1/2 cup green pepper - chopped
16 oz jar of nacho cheese
2 cups cooked chicken - chopped
1 tomato - chopped
1 cup sour cream
2 cups shredded cheddar cheese - divided in 1/2
2 cups crushed tortila chips - divided in 1/2

Directions:
1. Saute the mushrooms, onions, & peppers in butter until tender. 10 mins
2. Stir in the nacho cheese until melted and smooth.
3. Add sour cream, tomatoes and chicken pieces. Stir until nicely mixed.
4. Pour half of this mixture into a greased casserole baking dish.
5. Sprinkle 1/2 of the cheddar cheese and 1/2 of the tortilla chips.
6. Pour the other half of the chicken mixture and top with the remaining cheese and chips.
7. Bake uncovered @ 375 for 45 mins.

*** Leftovers are wonderful warmed up!!***

Dr. Krohse Recommends Bob McConnell CSA – Medicare Insurance Specialist (515)360-5375

Do you feel confident you are making the right decisions about your health insurance? Do you have family members unsure how to transition from a group health plan through their employer into Medicare? Is there extra stress in your life because your parents or loved ones are nearing retirement age and haven’t purchased long term care insurance yet? For all those situations, I highly recommend that you call Bob McConnell to discuss all of your questions about health insurance, life insurance, or long term care insurance. He is a fantastic resource and helps each individual find the best coverage for their individual situation. He primarily works with American Republic Insurance Company and I’ve also had a number of highly satisfied patients who have their insurance through American Republic. Give Bob a call at 515-360-5375.

Condition of the Month – Neck Pain

Neck pain is one of the most common reasons people seek chiropractic care. While the neck itself can be very painful, structures in the neck can also cause pain up into the head or down into the upper back, shoulders, and arms.

Whiplash injuries are especially likely to negatively affect the neck. Many times people assume that the soreness, pain, and tightness of a slower speed fender bender will go away soon. However, the collision can alter the function of the neck and lead to worse problems over time as the body tries to stabilize the injured areas.

Patients often comment that the examination performed by Dr. David Krohse is the most thorough they’ve ever received. A thorough exam enables him to determine the exact problem areas of your spine and form a plan of care to restore normal function in your neck. The goal of the plan will be long term neck stability. Hands-on or gentle, instrument-assisted spinal adjustments will be used to restore function to injured joints while Active Release Techniques problem-focused soft-tissue treatments will address dysfunctional muscles. Other therapies such as electric stimulation and ultrasound may round out your treatment to provide complete healing while exercises and stretches will enable you to maintain the progress you make through care.

Call Compass Chiropractic today to reserve time for a first visit or free consultation.

Spotlight on Team Compass Chiropractic Athlete – Loran Storts

Loran is a busy man! Along with his endurance coaching business, Iron Works, he also assists with coaching the Dowling cross country team. Just recently he successfully completed Ironman Wisconsin. Loran is a true competitor and an awesome example for the athletes he coaches! At Compass Chiropractic, we are glad to have helped him achieve his fitness and health goals as described below.

As an endurance athlete I have had my share of injuries over the past 30+ years of training & racing. I had been looking for someone that practices ART so that is how I found Compass Chiropractic. Dr Krohse took the time to ask questions, listened to my specific needs, pinpointed areas that could be strengthened, and showed me additional stretches/strengthening that I could do on my own. In the 6 weeks I have been seeing Dr Krohse I feel much more in-tune with my body; he has helped me work through some injuries that would otherwise sideline me for a couple of weeks. Thank you Dr Krohse for helping me stay on top of my game and on the podium at the races!

Functional Fitness Magazine

Check the latest issue of Functional Fitness Magazine for great information to get lean, ripped, and healthy!

Calendar

1st Tues each Month – Kid's Day – Children under 13 receive ANY needed services (exams, adjustments, ART) at no charge

2nd Tues each Month – Athletes Day – Athletes any age bring a team picture or action picture and receive 1st day services (exam and any needed X-rays) at no charge

Recommended Providers

We have created a new page with recommended providers around the country who we know and can recommend to our patients moving to other communities.

Belvidere Spine & Posture Clinic	Belvidere Chiropractor	You will feel and see the difference the moment you enter into our clinic. We pride ourselves on the fact that our patients do not become dependent on us. We teach our patients to take care of themselves through personalized home rehabilitative programs using the latest technology and research available.	www.spineandpostureclinic.com
Southwestern Chiropractic & Wellness Center	Wylie Chiropractor	At Southwestern Chiropractic and Wellness Center, we understand the importance of your wellness. To achieve your wellness objectives, you have come to expect the highest levels of service and patient care. As a result, we continuously commit ourselves to meeting and exceeding your expectations. To us, providing a total health care experience means dedicated and friendly staff, flexible and convenient hours and the highest quality care available.	Www.southwesternchiropractic.com
Optimum Health Chiropractic	Brunswick Chiropractor	Optimum Health Chiropractic is dedicated to helping you achieve your health and wellness objectives. Using gentle and effective hands-on spinal adjustments Dr. Janét Husser and Dr. Nick Husser are committed to bringing you better health and a better way of life by teaching and practicing the true principles of chiropractic wellness care.	www.ohcwellness.com
Salina Family Chiropractic	Spokane Chiropractor	Quality Spokane Chiropractor committed to providing patients with the highest quality care in Spokane Wa. We are committed to serve people to reach their true health potential.	www.salinachiropractic.com
Jesse Walden, Kaminski Pain & Performance Care	Bettendorf Chiropractor	Dr. Jesse Walden D.C., has been fully certified in Active Release Techniques since 2005 and is a part of the Elite Provider Network. In addition to being an Active Release Instructor, Dr. Walden has also served as the Sports Medicine Chair for USA Track & Field's Missouri Valley Region. Before moving back to the Quad Cities Dr. Walden managed a private practice for four and a half years in the Kansas City area.	www.pandpc.com
Kimberly Lake, Kaminski Pain & Performance Care	Bettendorf Chiropractor	Dr. Kimberly S. Lake D.C., C.C.S.P., A.R.T has been a fully certified provider of Active Release Techniques® since 2005 and has achieved Masters level certification. As an instructor of A.R.T., Dr. Lake is qualified to serve both nationally and internationally. Dr. Lake combines personal experience in competitive athletics with her expertise in A.R.T. She has obtained her certification in kinesiotaping, which aids in stabilization and healing of tissue, and has received her Certified Chiropractic Sports Practitioner certification.	www.artqca.com
Dr. Aaron Schroeder, Coralville Chiropractic	Coralville Chiropractor	Coralville Chiropractic has been serving the Iowa City, North Liberty, Tiffin & Coralville region for over 12 years. Treating low back pain, hip pain, neck pain and stiffness, whiplash injuries, shoulder pain, tendonitis, upper back pain, headaches and more...	www.coralvillechiropractic.us
Active Chiropractic	Eugene Chiropractor	At Active Chiropractic, your goals become our goals. We offer each and every person a unique way to achieve increased levels of performance, strength, health and well being through the use of non-invasive, cutting edge techniques that have been proven to be safe and effective.	www.activereleasedoc.com
Compass Chiropractic	Des Moines Chiropractor	Dr. David Krohse is your Des Moines chiropractor providing family and sports chiropractic and Des Moines massage alternative Active Release Techniques (ART) care. We provide hands-on and gentle, instrument-assisted chiropractic care and find that patients get the best results when their care is thoroughly explained and kept within their comfort level. Centrally located in the west suburbs, Compass Chiropractic Des Moines is easily accessible from Clive, West Des Moines, Waukee, Urbandale, Johnston, Des Moines, and much of Central Iowa.	www.compasschiro.com
Absolute Chiropractic	New Mexico Chiropractor	Rio Rancho, New Mexico's only chiropractor fully certified in Active Release Techniques! Do you suffer from neck pain, back pain, headaches? Are you in constant pain? We can help!	www.riorandchiropractic.com
InHealth	Seattle Chiropractor	Seattle Sport Injury and Performance Care, we provide Seattle Active Release Technique, Chiropractic, Acupuncture and Massage Therapy.	www.inhealthseattle.com
Northwest Chiropractic Clinic	Mount Vernon Chiropractor	Northwest Chiropractic Clinic P.S has been serving Skagit County residents with quality health care since 1979. We make it our goal to provide the highest standard of Chiropractic and rehabilitative health so that you can successfully return to the activities you enjoy.	www.nwccmv.com
Hands on Health Chiropractic	Brighton Chiropractor	It's always a great day here because we are helping people to reach their maximum health potential by optimizing nervous system function.	www.hohchiro.com
Back in Balance	Bellevue Chiropractor	Introducing Back In Balance Redmond Chiropractic, a Redmond NUCCA chiropractic company that is redefining the way you visit a chiropractor.	www.backinbalanceredmond.com
Active Health Chiropractic	Fort Dodge Chiropractor	"Our patients deserve rapid results, optimal performance, and lasting solutions." We want to help you discover a true wellness lifestyle. We will show you the natural way to better health without resulting to the use of medications such as Zoloft, Lyrica, Lipitor, Metoprolol, and Alli. Together we will work as a team toward the improvement and maintenance of your health and work toward achieving the common goal: providing the quality care you deserve and addressing the problem from the source.	www.activehealthchiro.com
Bullock Family Chiropractic	Lexington Chiropractor	ullock Family Chiropractic is dedicated to helping families in Lexington and Central Kentucky improve their quality of life. We know that health & wellness is so much more than just not feeling pain. We strive to have our patients reach their fullest innate potential.	www.bullockfamilychiropractic.com
Muncie Chiropractic	Muncie Chiropractor	Combining the skills and expertise of chiropractic corrective and wellness care, Dr. Donna Frederick and the Frederick Family Chiropractic team are committed to bringing Muncie, Indiana better health naturally by teaching and practicing the true principles of chiropractic.	www.munciechiropractic.com
Vitality Spine & Rehab	Kent Chiropractor	We aim to educate our patients about Chiropractic and other natural solutions to common health problems in order to motivate you to take a more active and responsible role in restoring and maintaining your own health as well as the people around you.	www.vitalityspineandrehab.com
Buckle Family Chiropractic	Livonia Chiropractor	Kyle Buckle offers a safe and affordable healthcare approach with the use of chiropractic techniques. He wants to help the Livonia, Plymouth and Westland communities get well and stay well!	www.bucklechiropractic.com
Healing Art Chiropractic	Fall River Chiropractor	As a Fall River chiropractor, I take pride in offering state-of-the-art natural health care for our area. We’re always attending seminars and learning new ways to help health-conscious Fall River-area residents. Our commitment to volunteering information and explaining everything in advance is often mentioned by our delighted practice members.	www.hearlingartchiropractic.com
Joshua Health Center	Joshua Chiropractor	Thank you for visiting the website of Joshua Chiropractor Dr. Carlos Munoz and Joshua Health Center - a professional Joshua chiropractic clinic. In practice as well as online, Joshua Texas 76058 chiropractor Dr. Munoz strives for excellence through superior patient treatment, education and satisfaction.	www.joshuahealthcenter.com
Jones Chiropractic and Maximum Health	Westfield Chiropractor	What's the best way to choose a chiropractor in Westfield? You're doing it! Spend some time here exploring our chiropractic philosophy and our patient-centric procedures.	www.joneshealth.com
Fitzpatrick Chiropractic	Solon Chiropractor	At Fitzpatrick Family Chiropractic, our patients always come first. We are committed to providing you with an environment where your personal goals are addressed, your needs are respected, and your voice is always heard. Our mission is to help you achieve the results you want for your lifestyle.	www.fitzpatrickfamilychiro.com
VanderWeit Chiropractic	Algonquin Chiropractor	At Vander Weit Chiropractic our goal is to educate our patients about chiropractic and the necessary lifestyle changes needed to live a GREAT life! Finding the right chiropractor who understands changing health care needs and the most current techniques and approaches to addressing health problems can be a daunting task.	www.vanderweitchiropractic.com
Aligned Modern Health	Chicago Chiropractor	At Aligned Modern Health we strive to help people feel better, live with less pain and live life to the fullest.	www.alignedmodernhealth.com
Villa Chiropractic	Oahu Chiropractor	With two convenient locations (Honolulu and Haleiwa) serving the island of Oahu, the island’s leading health professionals at Vella Chiropractic are dedicated to helping you achieve your wellness objectives.	www.vellachiropractic.com
CT Family Chiropractic	Aurora Chiropractor	Our goal is to help you see the true definition of health. We believe in looking at you as a whole being, not just as a patient. We aren’t just here to treat illness or pain; we’re here to help you see all of the benefits of taking care of your body every day and improving your quality of life.	www.ctfamilychiropractic.com
Honduras Chiropractic & Wellness Center	Honduras Chiropractor
Aguayo Chiropractic & Wellness	Billings Chiropractor	At Aguayo Chiropractic and Wellness our primary goal is to remove nerve interference to allow your body to operate more efficiently and more comfortably. Our focus is on both PAIN MANAGEMENT and WELLNESS CARE to help you live a pain free and healthy lifestyle!	www.aguayochiropractic.com
Keystone Chiropractic	Anchorage Chiropractic	Located in the heart of Anchorage, the leading health professionals at Keystone Chiropractic are dedicated to helping you achieve your wellness objectives.	www.akeystone.com

Des Moines Chiropractic Pages

Rolling out some new pages to help local people in pain find our office easier:

Urbandale

Waukee

Windsor Heights

West Des Moines

Clive Massage

West Des Moines Massage

Running with a Hip Labral Tear - Avoid / Postpone Hip Arthroscopy

Running with a Hip Labral Tear –Avoid Hip Labral Tear Surgery

Watch the video:

 

After developing a set of symptoms consistent with a labral tear, I spent some time reading online running forums. I got the feeling that I am not alone in being very frustrated with a likely diagnosis of labral tear and being very motivated to continue with the running that I have grown to love (and am quite possibly addicted to). With that in mind, I wanted to share my experience in the hopes that it might help other runners facing a diagnosis of hip labral tear get back to doing what they love, even if it’s modified a bit. So with that, let’s dive into my history.

I was half way through my first marathon training program and making phenomenal progress (gunning for a Boston Qualifier on my debut) when during a tempo run I experienced some pain in my left hip. This was on perhaps a Tuesday before my first big tune-up race, the Drake Half Marathon. I ran this relatively hilly race with a pace of 6:31. I was proud of my progress (I was running a 7:30 5K a year or so before but had made major strides by implementing a combination of Chi Running and Evolution Running and dropping 35 pounds through the Standard Process Purification Program and overall improved diet) but aware that my hip felt worse by the end of it. My training plan from Advanced Marathoning by Pete Pfitzinger called for a 20 mile run the next day so I went out to do it. My hip got worse over the first 3 miles to the point where it was giving me a sharp stab deep in the joint radiating to the groin with each step so I stopped and walked dejectedly back to my car. I stopped running for 2 or maybe 3 weeks while I aggressively stretched my hips and focused on keeping my cardio up with cycling. I focused on stretching the adductors, piriformis, and hip flexors but was aware that stretching did not necessarily feel beneficial. Being a chiropractor, Active Release Techniques Provider, and active person, I think of myself as quite in tune with the different types of pain and was aware that with the stretching I felt a “block” sensation within the ball and socket joint on adductor stretching rather than a beneficial feeling stretch of the hip flexors or adductors. With that I started looking into hip labral tears online. Quite frankly, the information on the forums was quite depressing. As a chiropractor, I am the sole source of income for my business and I was reading articles of people needing crutches for 6 or more weeks after hip labral tear surgery. That kind of time out of my practice was impossible. I considered having an MRI with contrast done to confirm the diagnosis, but came to the conclusion that it was irrelevant as it wouldn’t change my actions. I wasn’t currently interested in surgery or a steroid injection, so I would be resting my hip no matter what. With a high deductible health insurance plan it didn’t make sense to pay for a test that wouldn’t change my actions at all.

After 2-3 weeks I was walking relatively pain free so I started running again. After all, I was in the middle of a training program. On Monday I ran two miles, Wednesday - five, and Friday - seven, but when I got to 10 my hip started to give me a sharp pain again. I stopped but at that point I had aggravated the hip to the point where I was getting a sharp stab even during normal walking and while giving low back chiropractic adjustments to patients. That lasted for about 10 days. I resigned myself that I would not be doing the Dam to Dam 20K or the Duluth Marathon and tried to tell myself I enjoyed cycling and open water swimming as much as running. It didn’t work. I got my wake-up call over a Fourth of July camping weekend when hot humid weather woke me up frequently during the night causing me to remember my dreams. Normally I don’t remember them. My dreams were all about running and they were good. I was fast. I resolved to find a way to start running again.

Below is the plan I followed to get back to running. I can’t say it’s been totally successful because I’m in the middle of it. I’ll update it if I reach my goal. I do want to be clear that this is not medical advice. Running with a labral tear could certainly result in short term pain or possibly make your situation worse. Your individual situation is certainly different than mine. There’s also a possibility that you could accelerate degenerative changes in your hip. Consult your sports doctor if you have questions about any of these ideas I used.

I let my hip get relatively pain free during walking and short runs.

I had already watched the videos Chi Running and Evolution Running. For those of you out there reading this article and feeling hopeless, I strongly recommend that you watch these two videos. They show you how to minimize stress into the various parts of the body. They have many similarities but just enough differences where I really have to recommend that you watch them both and implement elements of each of them.

I recognized some goals to minimize labral tear aggravation during running. The stretches I was doing seemed to make things worse so I stopped doing them and the hip improved. This seemed to indicate that the labrum was actually aggravated by being taken through full range of motion. From the perspective of running with a labral tear, I saw three main goals. The first is to minimize the shock into the hip ball-and-socket joint. The second is to minimize the forward and backwards movement of the upper leg bone within the ball and socket joint. The third is to minimize inflammation. With those goals, I set up my rules for running.

My rules for running

a. Forward lean – I was already using a forward lean. This concept is mainly taught in the Chi Running DVD. With a forward lean you let gravity pull you forward. Your foot lands under your center of gravity as you are moving forward which prevents the major shock from traveling up your leg. When your foot strikes in front of your center of gravity (in particular with the heel first) you have a major impact as the weight of your core body is moving down and forward at the time the heel strikes. An impact shock travels up the leg when your heel strikes and would certainly affect the hip ball and socket joint. Running upright with the heel striking in front of the body can be thought of a bit as stomping on the car brake for an instant with every step. With a forward lean you minimize shock into the ball-and-socket hip joint.

b. 200 steps per minute – both the Chi Running and Evolution Running DVDs recommend a running cadence of about 180 steps per minute. This would be if you were counting both foot strikes. If you were only counting your right foot strikes it would be 90 steps per minute. I personally go beyond their recommendations and shoot for 200 steps per minute. The reason this is recommended is that speeding up your running cadence decreases the amount of up and down movement of the core body. Ideally, we’d like to see the top of your waist and your head move up and down as little as possible. A person who runs at a cadence of 120 steps per minute might have 2-3 inches of up and down movement at the hips and head. This up and down movement can be viewed as shock and stress into the hip joint as it lets the weight of your upper body crash down into the legs with every step. When I run at 200 steps per minute, I only feel my hips and head move up and down perhaps a half a centimeter. Compare your running to bicycling. Bicycling is considered low impact and efficient because on a bicycle your hips don’t move up and down at all. The second benefit of a faster cadence is that for any given running speed, it shortens your stride. This minimizes movement into the hip ball-and-socket joint. Try to use a faster cadence to minimize vertical motion of the hips and core body and to minimize forward and backward movement of the upper leg. There are many free metronome apps for iPhone and Android phones. I strongly recommend you run with a metronome all the time as you start this process. I use a iTick on my iPhone almost every time I run. I have the sounds set to cowbell so I can imagine Will Ferrell cheering me on as I run.

c. Ball of Foot (Forefoot) Strike – The Evolution Running DVD recommends forefoot strike where your heel never touches the ground. It highlights that with a forefoot strike all the impact stress is absorbed by the calf muscles, Achilles tendon, and plantar fascia. Try standing still and try to stomp the ground as hard as possible, but don’t let your heel touch the ground. Now try stomping down heel first. You’ll feel that as long as you don’t let the heel touch the ground it’s impossible to generate significant impact shock up into the hip. Forefoot strike minimizes shock but I’ll be honest, it can be a bear to adapt. At first you’re going to think your calves hate you. However, you have to remember that it’s better that your calves hate you than that screwed up hip. You have to ease into this one. If you’ve never run with a forefoot strike I recommend a very gradual progression.

d. Lift the lower leg off the ground rather than push your body forward – If you get the lean and the cadence down right, you can focus on keeping your upper legs relatively still while lifting your lower leg off the ground. This will minimize movement into the hip ball and socket joint. To integrate this, first practice running in place with a metronome trying to keep your upper leg still and just lift the lower leg off the ground. Then while you’re out for a run, pick a point in the distance and imagine a bungee cord from your chest to the point. Imagine that the tight bungee is pulling you forward. All you have to do is lift your feet and lower legs below the knees off the ground fast enough and you will move toward that point. This visualization should help you do a proper forward lean which combined with the quick cadence moves you forward and minimizes motion into the hips.

e. Day in between each run – If you’re used to running daily for fitness or to follow one of the popular running training guides, I know it can be hard to skip a day. However, I personally had to come to terms with the fact that despite all my steps to change my running style, there was still some amount of inflammation in the hip every time I went for a run. I had to be thankful I wasn’t getting the sharp pain. By leaving a day in between each run I’ve been able to build up to a consistent three to four mile run three to four times per week. On the positive side, faster seems to be less stressful on the hip so it’s not as if I’m plodding along slowly. I ran my fastest 3 mile ever on the trail recently and felt no worse for it. I’ve recently drawn up a training program that will take me up to 6 mile runs (and hopefully a sub-18 minute 5K). The training plan is based on the book Run Faster from 5K to Marathon by Hudson which is great for my situation as he recommends an adaptive training plan where you listen to your body every day, your plan is in pencil, and you anticipate that you will make changes to the plan to maintain your health.

f. Listen to your body – I am very focused on my hip. For me, mild dull aches are ok but if I feel even a hint of sharp pain, my training plan is off until it’s gone. Let’s hope that doesn’t happen.

g. Gradual build – I set out the above rules and stuck to them. If my cadence dropped below 195 steps per minute I stopped and walked. If blisters on the ball of my foot stopped me from doing my forefoot strike I stopped and walked. If I had never done any forefoot striking I would have followed the best progression for true beginners – (1 min run, 3 min walk) and repeat for the first week, (2 min run, 2 min walk) for the second week, (3 min run, 1 min walk) for the third week and progress to some short continous running. I have actually been following the rule that you should only increase your running by 10% per week. I’m trying to learn from my past stubborn foolishness and I’m very motivated to stay healthy while running.

h. Minimal shoes – Personally, I am using Vibram FiveFinger Bikilas. I find that they help me make sure that I never let my heel touch the ground. Also, they are conducive to that super quick cadence as there is no foam to slow down my foot-ground contact time. However, I do get some soreness in my feet. For people reading this, I’d consider minimal shoes like the FiveFingers but otherwise at least get some shoes with a minimal heel-toe height difference which are conducive to forefoot strike such as the Saucony Kinvaras or perhaps some Newtons.

I hope my experience and plan help you form a plan to run with a labral tear. I’m sure there are true surgical cases but I hope that my game plan laid out here keeps me running for a while and possibly forever without what I view as a risky surgery. Feel free to give feedback in the comments section.

Compass Chiropractic Website