Signs You’re Overtraining for a Triathlon


There’s no question that preparing for a triathlon takes a lot of hard work and dedication. It’s a grueling race and it’s important for you to be in your best shape for it. However, there is too much of a good thing. If you train too hard, you could injure yourself and unable to complete the race. The best triathlon trainers offers share some overtraining signs they see in some of the athletes they train:

Frequent Aches

While it’s normal to experience some mild aches occasionally when training for a triathlon, they shouldn’t be constant. They also shouldn’t be so painful that you have trouble moving around and doing normal activities. If you experience frequent aches that take you more than several days to recover from, it’s a sign that you are training too hard and need to tone it down a notch. If these aches turn into sharp and distinguished pains, it may be time to seek the help of a medical professional like a chiropractor or orthopedist.

Declining Performance

If you experience frequent aches from overtraining, you probably won’t be able to perform your best. If you notice that you are running slower than usual or unable to complete swim practices you have completed in the past, you’re likely pushing yourself too hard. It’s time to slow down and give your body a break so that you can perform well again.

Difficulty Sleeping

If you are having trouble falling and staying asleep at night, overtraining may be to blame. Overtraining can disrupt your cortisol levels, making it more difficult to sleep. If you are not getting at least eight hours of sleep at night, you will feel fatigued during the day and not have enough energy for your workouts. Once you give yourself a break and start sleeping better, your performance should improve.

No Motivation

When you are training for a triathlon, you are probably not going to be very motivated to complete every workout. That’s normal. However, if you have trouble getting yourself out the door for every training sessions, it indicates that something is off about your training. Your body may be telling you that you’re pushing too hard and need to take a break.

Lack of Focus

Do you find yourself having difficulty concentrating on work and other tasks? Does your mind seem kind of off lately? If so, it may be due to overtraining. When you are training yourself to the point of exhaustion, your brain may feel fuzzy. Cutting down on your intensity during your training sessions can help you focus better.

Taking a Step Back

If you have been overtraining for the triathlon, you should take at least a few days off from training. This will give your body the break it needs. Be sure to eat a nutritious diet, sleep well and drink more water to help your body recover faster.

Chiropractic Care


When a patient goes to the ER, urgent care or a PCP before they see a chiropractor for low back pain and sciatica, you can almost always guess the drugs they were given.

Muscle relaxers, some version of opioids and either a steroid (such as a Medrol dosepak) or a strong anti-inflammatory (such as ibuprofen or naproxen) are pretty much the mainstays of treatments.  While some medical providers will refer to a chiropractor Mesa, AZ relies on at the slightest hint of low back pain, this still seems to be a rarity across medicine.

The approach taken is to use drugs first to see if this will help.  If the drugs don’t help, maybe some X-rays or MRIs will be ordered. Or, if you’ve got a strong desire to develop some radiation-induced cancer, a couple of CT scans with some contrast thrown in is always good.  Then some pain management with injections which might include epidural steroid injections for localized back pain without any leg pain associated with it (this is almost always a bad scenario for epidurals).

Maybe.  Just maybe, at this point there will be a referral to a chiropractor.  Or surgeon. Just depends on the treating physician.

Here’s the deal.  It is has been well established by one of the largest insurance companies in the US (if not the planet) that if a chiropractor is the first point of entry for any non-surgical spinal complaint there will be a cost savings and a better outcome (about 30% off the top of expenses).  But if a patient does NOT see a chiropractor first, chiropractic care is pretty rarely used and when it is it is brought in late in the game.

But this article isn’t strictly about chiropractic care.  It is more about WHY chiropractic care should be the first answer.

And this is mainly because all the other options mentioned above just don’t seem to work well.  Even worse, they come with a long list of side effects that are likely to destroy the very tissues you are trying to protect.  Anti-inflammatories absolutely interfere with the healing process and damage a long list of other.

While muscle relaxers can certainly be addictive, so few patients really have bona fide muscle spasms.  What that means is that these drugs won’t fix anything, but they will make you not care in the meantime.

Epidurals increase the degeneration in your discs and will increase your likelihood of getting invasive spine surgery.

Which brings us to the steroids.  The side effects of steroids are generally well known to patients.  Bone destruction, weight gain, diabetes, adrenal gland shutdown and destruction of tendons.  But these are all with short term use, right? Not so. Even a single dose of steroids will change the very DNA of the cells of your soft tissues, increasing the risk of a later rupture.

But side effects can be worth it if the benefit outweighs the risks.  And this particular article ( nicely outlines the strong LACK of a benefit in oral steroid use for back-related leg pain.  269 Adults with radicular pain (pain down the leg that is consistent with leg pain caused by a disc bulge) for less than 3 months and a herniated disk confirmed by MRI were given a tapering 15-day course of oral prednisone (5 days @ 60 mg, then 40 mg, and then 20 mg; total dose = 600 mg) or a placebo.  Here’s what happened:

  • Oswestry scores (a questionnaire gauging how much your back pain interferes with your life) dropped 19 points and placebo 13.6 in 3-weeks.
  • As far as leg pain, the steroid group improved 0.3 (out of 10) points after 3 weeks compared with the placebo group (0.6 more improvement at one year).
  • The prednisone group improved by 3.3-points (out of 100) in the SF-36 PCS (a survey relating to how much pain is affecting your life) at 3 weeks with no difference at the one-year mark.
  • There were no differences in surgery rates at the one-year mark.
  • As expected, side effects were more 51% common with the steroids (49.2% vs 23.9%).

In other words, the steroids provided very little benefit for either short term (3 weeks) or long term (one year) pain or function.  If we then consider the fact that these steroids are damaging the tissues surrounding the spinal, increasing the risk of long term, more severe damage, the use of steroids for back-related leg pain just doesn’t make any sense.



Thank you to our friends at contributors at LifeCare Chiropractic for their insight into pain relief and chiropractic care.

Is Your Phone Causing You Neck Pain?

Neck Pain Doctor

Neck pain is one of the major musculoskeletal disorders in the adult population, as well as one of the top four causes of pain according to a National Institute of Health Statistics. While the main purpose of neck muscles is controlling head movement, the neck also contributes to stabilization of the head and blood flow to the brain.

For individuals who experience neck pain, it can be a major cause of disability in work and everyday life. There are many factors that contribute to the cause of neck pain including ergonomics, age, physical activity, and stress levels. Though the exact etiology of neck pain remains elusive, one of the main causes is ergonomics and repetitive movements. “Text neck” or neck pain caused from looking down at wireless devices for long periods of time has become an increasing problem.

Technology is all around us, and there is no denying that smartphones, and tablets have become an integral part in most people’s lives. According to research from Statista (, time spent on a mobile device was an estimated 88 minutes in 2012. This number is projected to increase to 203 minutes (3 hours and 23 minutes) in 2018. That is a lot of screen time, not to mention a lot of time spent looking down over mobile devices. This excessive strain on the neck may be the cause of your neck pain. Staring down at wireless devices for long periods of time, places enormous amounts of pressure and tension on the neck and spine.

Though it would be very difficult to completely eliminate all sources of technology, there are a few things you can do to avoid “text neck.”

  • Bring your phone to eye level– change the way you hold your device by bringing your phone to eye level, rather than slouching forward. By raising your phone to eye level, you avoid the forward-head posture that is typically associated with the cause of neck pain.
  • Take frequent breaks on average Americans check their phone every 12 minutes. Take regular breaks, put away your phone while having a meal and while you are commuting. Instead of checking your phone every 12 minutes, try to take a brief walk every 20-30 minutes.
  • Set up your screens- if you work at a desk, adjust your screen so that you are looking forward and it is at eye level. Your head should be positioned squarely and in line with your shoulders and your spine. The same advice remains when watching television and reading books and tablets.

To avoid “text neck” the best thing to do is be aware of your posture, and avoid any forward-head or bent position for extended periods of time. Neck pain can be debilitating, therefore do not wait to correct these small habits. If you are experiencing neck pain, or decreased range of motion due to “text neck,” a functional medicine specialist can help. Through specific stretches and techniques, an individualized plan can be made for you today.

Finding Relief of Knee Arthritis Pain Through Chiropractic Care

Chiropractor Gaithersburg

There are many treatment options for those who have knee joint pain due to arthritis. If you are looking for a more holistic approach to take the edge off of your joints, talking with a knee chiropractor may be the best health decision you have ever made. We understand how much discomfort and limitations can come along as a result of knee pain. Participating in daily activities and hobbies can become increasingly challenging.

Here we have provided some information about knee arthritis, and how a chiropractor may be of help to you.

Unique Treatment Plans

Some people may be wary of chiropractic care because of what they see or hear in the media, that intense cracking and twisting is involved in adjustments. However, this is not necessarily the case. There are so many options depending on the preferences and needs of every patient. There are gentle yet strategic approaches a knee chiropractor may utilize depending on where your pain is originating and your medical history.

To provide an example, an athlete with knee pain may find relief in high-velocity adjustments of the spine. Or, a senior with arthritis may find relief in a direct adjustment of the knee, in addition to massage therapy to increase blood flow. Every patient is unique.

Goals of a Chiropractor

Chiropractic medicine focuses on the concept of body misalignment, and adjusting areas of the body to increase blood flow, reduce inflammation and alleviate pain. When one area of the body is in great misalignment, other areas can receive added pressure to compensate.

It is common for a chiropractor to start with performing a treatment on your spine before moving to the knee. This is because our spine branches out and connects to virtually every system in our body. If the spine is not in proper order, connecting organs, bones or tissues may suffer.

Adjunctive Therapy

In addition to receiving adjustments, a knee chiropractor may recommend having other forms of treatments as well. These methods of care in combination with chiropractics can include the following:

  • Ultrasound: sound waves can provide a massaging effect on soft tissues and joints, helping to reduce swelling, pain and stiffness.
  • Electrotherapy: tiny electric impulses can help treat soft tissue injuries through stimulation of muscles and nerves.
  • Cold laser: non-heat laser or light that can penetrate into deeper areas of the tissue, aiming to reduce inflammation.
  • Infrared sauna: heated rooms to warm the joints from the inside out, to help alleviate pain and increase circulation.

If you are interested in finding out more information about chiropractic treatments to help minimize arthritis knee pain, you can reach out to a chiropractor Gaithersburg trusts at Pain Arthritis Relief Center.

PRP Treatments

PRP Bethesda

What is Platelet Rich Plasma (PRP)? Have you heard of it? PRP, in recent years has been on the rise in popularity as high profile athletes have begun accessing this treatment for their injuries. There are various ways in which PRP can be utilized, whether you are suffering from arthritis, have been injured while participating in athletics, or are considering PRP for its’ anti aging benefits, PRP may be the right form of treatment for you.

PRP doctors have compiled some of the most common questions asked by those considering Platelet Rich Plasma Therapy as a form of treatment:

What is Platelet Rich Plasma Therapy?

Platelet Rich Plasma Therapy is a relatively new course of treatment that may benefit patients in a wide range of ways. It is believed that plasma from your blood has healing properties that can help in generating growth of new cells to help in healing injuries.Through the process of removing your blood and putting it through a centrifuge, platelet rich plasma can be extracted for injection. PRP may come with a variety of benefits as it utilizes the body’s own properties to heal the affected area of the body such as:

  • Less invasive procedure that may offer a faster recovery
  • Help to manage pain
  • May help heal common ailments within the joints
  • A fairly quick procedure that can be completed in an office

What can PRP help treat?

There are a number of things that may be beneficial through PRP treatments. Because PRP is relatively new, there is still research being done to determine other ways that it may be utilized. Currently PRP may be utilized to treat the following:

  • Hair Loss
  • Anti Aging
  • Spinal Injuries
  • Arthritis
  • Muscle Injuries
  • Tendon Injuries

How long will the procedure take?

PRP procedures may occur over the course of several weeks. Speaking with your doctor may be helpful in determining the proper time frame for treatment. There can be variations to how many injections you need and for how long based on how you respond to treatment and the reason you are seeking PRP. Following each treatment, your provider will follow up with you regarding how you have responded to treatment and whether any of your pain has dissipated. An entire procedure in the office, from start to finish is relatively quick. Although the actual injection may not take much time at all, the entire visit should take anywhere from 1-2 hours to complete.

How soon can I return to physical activity?

This is one of the most common questions we are asked, especially by athletes. Determining the length of time before you can return to physical activity varies depending on how your body responds to PRP. While most people are able to return to work, it can take a bit of time before you are able to return to playing sports. You will probably be expected to refrain from playing sports or exercising for at least a week. For some, this time frame can be extended and may take several weeks before you are ready for more intensive activity.

Are you considering PRP as a treatment method for an injury you are suffering? As this form of treatment has grown in popularity, you may have a number of questions surrounding the benefits. A doctor can provide you with a consultation and assessment of your injuries to help determine if PRP Bethesda residents choose at the Pain Arthritis Relief Center is the right form of treatment for you. Contact our clinic today to speak with a member of our team, we will be happy to assist you in making the most informed decision regarding your treatment needs.

Knee Conditions and Weight Bearing Activities

Knee Doctor

Following the diagnosis of a knee condition, it becomes evident very quickly that one’s life can be dramatically changed. Even in the smallest ways, a knee that is not 100% can force someone to make a number of adjustments in their daily life. When additional needs arise, such as moving heavy objects, it may be necessary to make alternate arrangements. In addition, what may not have seemed heavy before your knee condition developed might now be too heavy for you to consider moving. Some movers offer a number of services in addition to transporting boxes between old and new residences. For instance, if you have limited mobility temporarily, or permanently, you can count on them to help you in the following ways:

Moving to a new location. If you are currently living in a dwelling that is not conducive to your knee condition, you may need to move to one that offers more accessibility. For example, if your current home has stairs, it might not be practical to live there until after your knee has recovered. If you’re confined to a wheelchair because of your knee, the kitchen and bathroom counters may be inaccessible to you, as well as the cabinets above them. While waiting for modifications to your home to make it wheelchair accessible, you may need to live somewhere else. Regardless of your reasons for needing to move, and whether it’s temporary or permanent, a moving company can pack your belongings as well as move them for you to your new home.

Rearranging your home. As you recover from your knee condition, it may be helpful to rearrange your furniture in a room or move certain items from one room to another. For example, you may need to have your bed downstairs instead of in your upstairs bedroom. You may need to remove bulky furniture from the living room in order to accommodate your wheelchair. Trained specialists can handle these tasks for you, and arrive at your home during a day and time that is convenient for you. They will courteously and carefully rearrange the items in your house as you require. Later, after you have recovered from your knee condition, they can move your items back to their original condition.

Lifting heavy items. Just as you might need to rearrange items in your house, you may also need one or more heavy items lifted to another location. For instance, if you need to access something but it’s blocked by something else, the folks at your moving company can lift and move that object to the location in your home you specify and which is not in your way.

If you are still in a medical treatment facility, your moving company can perform the services you need in advance of you returning home. Give them a call to find out how they can accommodate your knee ailment and reduce the likelihood of re-injuring your knee or worsening its current condition.