Friday, March 27, 2015

Keep On Running

We are so excited to host the Wicked Wine Run at Lost Oak Winery tomorrow!  Run Wicked.  Drink Wine. Rock Out.

One more runner's article before the big race.  This one is from Dr. Joseph J. Thomas, Joshua Spine and Health Center.

Remember, even after the big race, enjoy the Lost Oak Nature Trail, a 2.1 mile Lost Oak Bike & Hike Nature Trail carved into the woods along winding Village Creek. The trail was developed by Paul Courtaway with iMudRun and made for the Wicked Wine Run held at Lost Oak Winery each spring & fall.

Keep on Running

The most important thing I’ve learned in my chiropractic practice over the years, when taking care of running athletes, is that even when injured a serious runner doesn’t want to stop- even after their body forces them to put their running on the shelf. My professional advice to all running athletes is to set the time aside to take care of their body, legs, and feet with an injury prevention program and smart training so you can keep on running.

Avoid chronic overuse problems that develop over time from poor running mechanics, worn-out or improper footwear, and inconsistent preventative measures such as stretching, warm-up, corrective exercise, massage, and chiropractic. Incorporating all of these into your injury prevention program can be helpful to make you a healthy and capable runner.

Here are the 3 most common overuse injuries that I see in my office.

  1. Plantar Fasciitis or Heel Spurs
Cause:
  • Excessive training,
  • Poor shoe selection
  • Excessive shoe mileage,
  • Heel strike or over striding
  • Flat feet with no arch supports
Treatment and Prevention:
  • Correcting running posture
  • Correction of any abnormal pelvic tilt with Chiropractic
  • Fixing muscle imbalances through corrective exercise
  • Diligence of stretching
  • Ice
  • Massage
  • Myofascial Release Technique or Active Release Technique
  • Mid-foot strike gait pattern
  • Relaxing but tall posture while running
  • Orthotic or arch supports

  1. Leg Pain or IT Band Syndrome

Cause:
  • Poor running posture with heel strike and excessive bending at the waist
  • Knocked knees (genu valgum)
  • Falling foot arches
  • Foot pronation
  • Unaddressed pelvic issues
Treatment and Prevention:
  • Correction of any joint misalignment from the feet to the pelvis with Chiropractic
  • Massage
  • Stretching
  • Corrective exercise
  • Foam rolling the IT band daily
  • Arch supports

  1. Runner’s Knee or Patellar Tendinitis

Cause:
  • Over striding and heel strike
  • Poor shoe selection
  • Flat feet with no arch support
  • Poor running mechanics
  • Weak quads and hip flexors
  • Tight hamstrings and calves
Treatment and Prevention:
  • Rest
  • Ice to reduce inflammation
  • Address biomechanical issues and running gait problems with corrective exercise
  • Address muscle weakness and stretch tight muscles

The best tip I can tell runner’s out there is to get assessed by a healthcare professional and set the time aside to maintain your body before injury occurs because running is a very demanding sport. If your car needs it’s oil changed and tires rotated every 5000 miles, what does your body require to keep going? Take care of your body because you only get one.

Keep on running,

Dr. Joseph J. Thomas

Joshua Spine and Health Center
332 N. Broadway St.
Joshua, TX 76058

817-641-1313

Cheers from Lost Oak Fit!

Tuesday, March 24, 2015

Run Wicked

With the Wicked Wine Run rapidly approaching, we thought we would reach out to the running community to tell us a bit about all-terrain running.


As most of you know, Lost Oak is home to a 2.1 mile Lost Oak Bike & Hike Nature Trail carved into the woods along winding Village Creek. The trail was developed by Paul Courtaway with iMudRun and made for the Wicked Wine Run held at Lost Oak Winery each spring & fall.


Interested in running?  Here is what our guest blogger Brett S. Garrett has to say!

Running Anywhere

It’s not a revolutionary concept that the activity of running and/or walking is beneficial.  Just from a biochemical viewpoint the way the human body responds to exercise is incredible—metabolism increases, endorphins are released (which reduces pain and stress levels), and ultimately, blood pressure decreases. The intention of this article is to elucidate essential knowledge to allow you to feel inspired in partaking in the euphoric world of outdoor exercise.
Whether you’re a novice walker or an avid runner the ability to understand the anatomy of footwear is essential.  Your feet are your base and when you don’t take care of your foundation a cascade of unfortunate pains will follow.  Starting off, it’s important to identify the type of terrain that is consistent with your endeavors.  Whether it be rock, sand, road, track, or a myriad of other possible topography, believe it or not, there’s a shoe for that.  The outsole of a shoe is indicative of its purpose.  Road-shoes have a smooth outsole while trail-shoes range from light tread to a deep-grooved tread, which are imperative for maximal elevation changes.  If your terrain preference is a little off-road and a little on-road (hybrid) then I suggest you look for a lightly treaded outsole to ensure stability while traversing the path of most resistance.  Also, make yourself knowledgeable that different athletic shoes are structured for different types of feet (i.e. low arches, high arches, wide, skinny, high volume, low volume etc.).  They are classified in categories such as Stability, Neutral, Motion Control, Minimalist, and Maximalist.  Insoles are also an option to allow yourself a wider selection of brands.

Now that you have a basis for selecting proper footwear the next matter of inquiry is Running Form.  Running form has been a topic of debate since the seventies.  I have developed my own conclusions to common understandings.  For instance, “Only run on your toes.”  This idea was born with the thought that we have more bones in our forefoot (14 phalangeal bones and 5 metatarsal bones) than our hind foot (8 bones).  Seeing that that’s correct, one must then assess the difference of the bone density in these locations.  Your hind foot consists of higher density bone to allow for greater impact.  For instance, the navicular is the bone that makes up your arch, in which it is designed to be a shock absorber.  If you run strictly on your toes you change the angle of impact which eliminates your ‘shock absorber’ from being one hundred percent effective.  My conclusion is that stride-length and distance are inversely related.  And since short-distance running (aka sprinting) consists of a long stride then a ‘toe-strike’ is more optimal in terms of time.  But for long distances it is much more beneficial for the biomechanics and the longevity of your body to take short strides with your first contact being a ‘hind foot strike.’  If you’re not sure about your stride length for running long distances I recommended to go to a local track or find a place that you can establish a 400 meter mark.  When you begin running you should count 180 paces (1 pace equals every time your LEFT FOOT hits the ground) to achieve 400 meters.  And that’s the stride length you train with for long-distance running.

I have hopefully sparked an interest to partake in adventures in the landscape around you.  While providing basic language and knowledge on how to begin, my objective is to also contribute my experience and education for improving your own experiences.  My only caveat is realizing the importance of making a conscious decision on the environment in which you wish to participate.  In present day, gyms and health clubs have become a multibillion dollar industry.  These institutions are able to provide education, equipment, and sociality to communities all over the world which allow people to achieve fitness.  But what I have experienced over the years is that I can’t help but feel like a hamster on a wheel when I run on a treadmill.  I have always looked at the world through the eyes of a primal inhabitant; that the outdoors is my playground.  Whether it be road-running, trail-running, hiking, walking, or climbing I want to be able to physically witness the terrain I have conquered. It doesn’t appeal to me to look down and read luminescent numbers that tell me how far I’ve gone.  There’s something about humans that we need to feel like we can achieve something.  Wether it be the simplest of tasks or recording your ‘personal best’ at your last marathon, the desire to be better is organic.  Having said that, it can obviously be stated that I am an advocate for outdoor exercise.  Not only because of aforementioned personal experience but because nature is truly evidential that miracles exist.


Brett S. Garrett
Current Doctor of Chiropractic (DC) student
Former USAF S.E.R.E Specialist
NSCAA All-American


Cheers from Lost Oak Fit!

     


Friday, March 6, 2015

Sangria Season!

It's the most wonderful time of the year... Sangria Season!

You have waited patiently all year, through the fall and winter.  Time for Sangria Thursday at Lost Oak Winery!  Much rejoicing!
For those of you who don't know (gasp) Sangria Thursday is an annual tradition at Lost Oak Winery in Burleson TX.  From March - August we serve Sangria from 5-9 p.m. on Thursdays only.  Only.  If you want it any other time you have to make your own or patiently wait.  (Here is Lost Oak's Sacred Sangria Recipe for those of you who can't wait or need it for a party!)

To add to the festivities, June-August 2015 we will have live music on the patio during Sangria hours.  For the full band lineup, check the website.

But, before Sangria Season starts, we have Sangria preview.  Red Sangria (the traditional) will be served March 7, 2015, at the Annual Blessing of the Vines.  White Sangria (a special treat) will be served all Spring Break (March 9-13, 2015) with lawn games, happy hour sangria specials, live music from local talented artists and food trucks in the evenings.

To kick off Sangria Season, we want to hear YOUR sangria recipes!  Send them to Mariam to be featured for braggin' rights all around.

For inspiration, check out this recipe from our guest authors at Queer in the Kitchen.  We think it might come with a 3-drink minimum... it's that good! ​


This year, after lots and lots of heavy drinking test runs, our guest authors at Queer in the Kitchen have perfected the recipe. It will throw you around the room, but in a good way. Serve this up at your next party… or Thursday morning.

Chris’s Pear Sangria

  • serves 8-12 people (or possibly 1-2, depending on how fun your friends are)
  • 5 – 750 ml bottles Lost Oak Winery Blanc du Bois.​ (would also be great with Vintage Lane Willow White)
  • 4 red pears, sliced
  • 4 green pears, sliced
  • 4 sprigs rosemary
  • 32 ounces pear juice drink
  • 16 ounces apple juice
  • 1 cup pear vodka
  • 12 ounces fresh cranberries
  • In a very large bowl or pitcher, but one that can fit in your refrigerator, combine all the ingredients. Plan to make this a day in advance so the flavors really blend.
Serve over ice. Garnish with a little rosemary or frozen cranberries. Don’t use frozen ones in the actual mix, as it will water it down. Although, the frozen ones would be a cute and simultaneously cooling garnish.

Inspired?  Try to make this one at home!  Or try to make the Lost Oak Winery Sacred Sangria Recipe (link here) using Dolce Rouge.  As an added bonus, get an additional 10% off Lost Oak's Dolce Rouge this week online or in the Burleson Texas Tasting Room, (good through March 7-14, 2015) using coupon code SANGRIA.

Are you feeling creative?  We would love to hear YOUR favorite Sangria recipes.  Send them to Mariam at to be featured here.  Braggin' rights all around.

Thirsty?  Lost Oak Winery in Burleson​,​ Texas will begin Sangria Thursday on March 19th.  Every Thursday from 5-9, the Sangria will flow.

Cheers from Lost Oak Uncorked!