Active Recovery + Performance

Introducing our new employee spotlight series 💪 Say hello to Active R+P Exercise Technician, Anna Kate Wirsing!

In the office, you’ll find Anna Kate assisting our doctors with treatment and jumping in wherever needed. She is passionate about guiding and educating patients on proper techniques for corrective exercises to improve their daily function.

Having completed internships at multiple physical therapy practices, Anna Kate has the knowledge and skills to ensure our patients receive top-notch care.

When she’s not working hard in the office, you can find her grabbing a coffee and hitting the gym, lifting weights, or training for her next swim/bike/run!

If you come to see us for an injury, you'll most likely receive some sort of Active Release Therapy. What is A.R.T. and how do we use it? Scroll through to learn!

Give us a call at 804.378.6035 or book here: https://bit.ly/3RkuMUU 👏

In this week's HUB Training Center podcast, Dr. Moose Herring and I challenge the common perception that walking during a run is a sign of weakness.

Focusing on the proactive use of the run-walk method for performance, we explore how strategically integrating walk intervals can help you run faster, reduce fatigue, and prevent injury.

We’ll contrast this approach with the Galloway Method and reactive walking, highlighting why a well-planned run-walk strategy can be a game-changer for long-distance races, tough conditions, or recovery phases within your training.

Tune in to learn how to optimize your run-walk ratios track performance data, and use this method to elevate your running to the next level! Whether you're training for a marathon or simply looking to improve your endurance, this episode will show you how walking can help you reach your running goals.

Listen Now: https://spoti.fi/4dkfYhY

We sent out our first monthly newsletter this morning! 🙌 We've been working on this for a while and we're thrilled to use it to provide our patients with even more education and resources outside of the office. If you're not on the list, send us a DM and we'll add you!

This month we shared about overuse injuries. With fall race training in full swing, we've been seeing more overuse injuries in the office, including shin splints, patellar tendinitis, lower back pain, and Achilles tendinitis.

Some tips to keep you injury-free:

Warm-Up:
A dynamic warm-up before your run can be done in less than 2 minutes. A small effort before your run can have a big impact on how you feel during your run. We have a 90 second dynamic warm-up on our YouTube channel (youtube.com/). Try it out before your next run!

Great Form:
Running with great posture and a slight forward lean is key. A good foot strike happens when your shin and ankle are perpendicular to the ground, or even with your knee slightly in front. For more tips, check out our posture video we posted earlier this week and consider getting a video gait analysis to see your mechanics and learn specific drills to improve your technique.

Rest + Recovery:
Remember, stress + rest = success. Rest days are just as important as your runs, allowing your body to recover and get stronger. Listen to your body—don’t push through pain. It's better to take a day off than to end up with a serious injury.

If you’re feeling any pain, come see us for a quick tune-up! We’ll have you in and out, feeling and moving better, with plenty of time before your fall race.

We've added time slots so it's easier than ever to be seen! Give us a call at 804.378.6035 or click link below to schedule.
https://bit.ly/3RkuMUU

Hope you have some fun training scheduled for this weekend!

Shout out to our former patient for this wonderful review! 👏 We pride ourselves on finding the source of your problem and giving you the tools and resources you need to move better and feel better long term!

If you're experiencing pain, give us a call at 804.378.6035 or visit the link in here to book online: https://bit.ly/3RkuMUU

We're excited to introduce Deemah, our newest Personal Trainer at Active Recovery + Performance!

With a background in Health Science from VCU and almost 4 years of amateur bodybuilder experience, Deemah brings a passion for training to our team. Through internships on the Active Recovery and Active Performance sides, she has hands-on experience in exercise therapy and personal training.

Deemah enjoys assisting her clients in recovery from injuries with personalized rehab plans, ensuring proper techniques and form to prevent further injuries. Deemah's goal is to help clients overcome physical challenges and reach their fitness potential.

In her spare time, Deemah is passionate about staying active. She enjoys lifting, hiking, running, and long walks. In the gym, Deemah has a special love for heavy clubs and kettlebells. She also loves painting, cooking, playing pool, and reading books about habit building and health.

Welcome, Deemah!

Shout out to our incredible patient Erika Boughton Beauchamp who recently swam Around-Coronado Swim!

Around-Coronado Swim is an 11.5 mile (18.5km) swim that starts at Glorietta Bay Park on the San Diego Bay side and ends at Avenida Lunar, Gator Beach.

Erika originally came to us with neck compression from swimming 40km per week. We helped relieve that compression and tightened up her self care habits to help it stay that way. She swam pain-free and is doing great!

This is why we do what we do! Congratulations, Erika!

Another great time with Richmond Triathlon Club!

Last week, I led a track and speed workout designed to help athletes find that extra gear and develop a strong “final kick” to elevate their triathlon run performance.

Always fun with this awesome crew! Thanks for having me!

Runners: if you are injured, want a running gait analysis, or want to level up with personal training, we can help! Give us a call at 804.378.6035 or visit the link here to book online: https://bit.ly/3RkuMUU 👏

In our latest episode of The HUB Life Podcast as we chat with the multi-talented Jill Blankenburg. With a rich history in triathlons and a background in radio and music, Jill has a unique and inspiring story to share.

We’ll explore her journey from joining a local triathlon group in Richmond to completing multiple Ironman races, her work with the Richmond Triathlon Club, and her new role as an Ironman announcer following the retirement of Mike Reilly. We’ll also delve into her career as a Radio DJ, her passion for singing, and how she balances it all with her personal fitness goals.

Tune in for insights, memorable stories, and valuable advice for athletes preparing for their races.

Listen now - https://spoti.fi/4c2wOR8

In our latest HUB Training Center Podcast episode, Dr. Moose Herring and I dive into how aging doesn't have to be a barrier to your endurance goals. With the right approach, you can continue to thrive. Key elements to focus on are strength, mobility, sleep, and nutrition.

One crucial area we often fall short in is our protein intake. The modest recommendation is 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound). For an active population, this number climbs to 1.2-2.0 grams per kilogram (0.5-0.9 grams per pound). Unfortunately, many of us don’t reach the protein levels our bodies need.

For example, if you weigh 150 lbs, you should aim for:
- Modest intake: 54 grams of protein per day (150 lbs x 0.36 g/lb)
- Active intake: 75-135 grams of protein per day (150 lbs x 0.5-0.9 g/lb)

As we age, declining muscle mass is natural, but we can slow this process. By incorporating strength training and being mindful of your protein intake, you can put up a strong fight against Mother Nature. It can also help when recovering from an injury. Here are some simple ways I keep my protein levels higher:
1. Premier Protein: A convenient 30g protein shake with only 1g of sugar, available at Costco. It's tasty and perfect for on-the-go or to boost any meal's protein content.
2. Morning Smoothie: Kale, vanilla Greek yogurt, whey protein powder, blueberries, and almond milk. I even prepare it the night before, so it’s ready when I bolt out the door in the morning.

Take a closer look at your nutrition and use an app like MyFitnessPal to track your daily protein intake. You might be surprised how low it is.

Listen to the full episode here: https://spoti.fi/3zTJnAG

Happy training!

Dr. Green had a great time last week leading a swim technique warm up and workshop with Richmond Triathlon Club! Thanks for having us!

We just released two new videos by Dr. Rob covering these swim stroke techniques, dry land exercises, and band workouts designed to enhance your stroke efficiency and overall performance. Check them out in our feed or on our youtube channel - youtube.com/

New artwork in the clinic 👩‍🎨👩‍🎨

The artists were very demanding but we are thrilled with the results!

We're less than a week away from our 2024 Open House! Please join us July 25th from 5:30-7:30PM to learn about how we can help you Move Better and Feel Better.

What were offering:
1. Active Performance: Personal Training Spotlight
2. Spot massage
3. Trigger Point station
4. Normatec
5. Movement Screens - SFMA
6. Gait class - DRILLS
7. VO2 Max / RMR spotlight (Resting Metabolic Rate)
8. Functional Movement Station

Don't miss out on your chance to win over $1,300 in amazing door prizes, like a free VO2 max test, a free massage, and a year supply of LMNT!

Door Prizes - How To Enter:
- Everyone in attendance gets one entry
- For one additional entry: follow us on FB and/or IG for first entry or bring race bibs for up to 5 additional entries
- Drawing at 7:15pm - Must be present to win

What Are The Prizes:
- A Year Supply of Salt!!! 365 packets of LMNT - $550 value
- Free pair of Foot Levelers orthotics - $298 value
- VO2 Max test - $250
- RMR test with Nutrition Consultation - $150
- 60 Minute Massage - $120

We’ll also be offering free stickers, 25% off merch (LMNT, Hats, Trigger point tools, MOBO boards, UCAN, Collagen etc.) and $20 t-shirts! (Reg $30)

Reserve your free ticket now - https://bit.ly/3VQZpCy

Are you considering supplementing with creatine? ⚡

Creatine is a compound found naturally in the body and in certain foods, essential for producing ATP, the energy source for muscle contractions. Supplementing with creatine is popular among athletes because it can boost strength, power, and performance, especially in high-intensity activities like weightlifting and sprinting. It also helps increase muscle mass by enhancing water retention and protein synthesis in muscles.

For those recovering from injury, creatine can aid in maintaining muscle mass and promoting quicker recovery. It supports muscle repair and may help preserve strength during periods of reduced activity. Creatine’s role in energy production can also accelerate the healing process.

Overall, creatine is a valuable tool for enhancing athletic performance and aiding in rehabilitation and is safe. But, of course, please consult with your doctor before supplementing with creatine!

Check our Dr. Green's HUB Podcast on creatine for more: https://spoti.fi/3zOmUoH

Pictured: Dr. Green at the 2022 Ironman World Championships in Kona 🏊🚴🏃

Active Recovery + Performance Helping Athletes Move Better & Feel Better With A Unique Blend of Chiropractic Care, Massage, & Exercise Therapy.
Call 804.378.6035

What is Dry Needling and how can it help you?

Functional Dry Needling brings lasting relief for a broad range of neuromuscular dysfunction (like TMJD seen in these photos).

Following injuries or other degenerative processes, many patients suffer from muscular tightness and spasm. This often leads to compression and irritation of the nerves exiting the spine. When these nerves are irritated, they cause a protective spasm of all the muscles to which they are connected. This natural response from the body attempting to protect itself frequently results in referral pain.

This referral pain can lead to secondary dysfunctions such as carpal tunnel syndrome, tendonitis, osteoarthritis, decreased mobility, chronic pain, and a range of other disorders. This scenario can be difficult to treat because the true source of the problem is “hidden” and undiagnosed. For these patients, standard treatments are often ineffective, resulting in continued limitation and chronic pain.

Dry needling is a highly effective treatment, unequaled in identifying the source of the pain and advancing a small filament needle into the related muscles, eliciting a small twitch response, and then relaxing the muscle. This technique targets trigger points, or knots within the muscle, that contribute to pain and dysfunction. By directly addressing these trigger points, dry needling helps to reset the muscle to its normal resting length, improve blood flow, and reduce inflammation.

Patients often experience immediate relief from pain and improved range of motion following dry needling sessions. Over time, regular dry needling treatments can lead to long-term improvements in muscle function, allowing patients to return to their normal activities without the persistent discomfort that once limited them.

If you're experiencing pain or want to book a dry needling session, give us a call at 804.378.6035 or visit the link here to book online: https://bit.ly/3RkuMUU 👏

Shout out to our former patient, David, for this wonderful review! ⚡ We go beyond typical chiropractic clinics by incorporating soft tissue work, exercise therapy, and education into each visit so our patients can return to the activities they love.

If you're experiencing pain, give us a call at 804.378.6035 or visit the link here to book online 👏 https://bit.ly/3RkuMUU

Active Recovery + Performance Helping Athletes Move Better & Feel Better With A Unique Blend of Chiropractic Care, Massage, & Exercise Therapy.
Call 804.378.6035

Running in the Heat? Don’t Sweat the Slow Pace! 🌞🏃🏼‍♂️

Check out this funny moment of Dr. Green running next to a “Slow” sign. He felt like the sign was mocking his pace! 😂 But here’s the truth: when temperatures rise, it’s normal and expected for your pace to drop—and that’s perfectly okay!

Don’t let a slower pace give you bad runner self-esteem. Instead, be proud that you’re out there, pushing through the heat safely.

Here’s how you can adjust your pace for heat and dew point:

1. Calculate the Combined Heat and Dew Point:
- Add the temperature and the dew point together. (e.g., 85°F + 65°F dew point = 150)

2. Adjust Your Pace Based on the Combined Number:
- 100 or less: No pace adjustment
- 101 to 110: 0% to 0.5% pace adjustment
- 111 to 120: 0.5% to 1.0% pace adjustment
- 121 to 130: 1.0% to 2.0% pace adjustment
- 131 to 140: 2.0% to 3.0% pace adjustment
- 141 to 150: 3.0% to 4.5% pace adjustment
- 151 to 160: 4.5% to 6.0% pace adjustment
- 161 to 170: 6.0% to 8.0% pace adjustment
- 171 to 180: 8.0% to 10.0% pace adjustment
- Above 180: Hard running not recommended

Stay safe and hydrated out there, and adjust your expectations to match the conditions. Your body will thank you!

If you’re experiencing a sports-related injury, schedule an appointment and let’s come up with a plan to properly rehab your injury and keep it from coming back. Give us a call at 804.378.6035 or visit the link in our bio to book online 👏

Mills is building the next generation of strong athletes on the Active Performance side! Thanks, Emmie, for dropping by with your mom and having some fun with us!

Are you experiencing a sports-related injury? Give us a call at 804.378.6035 or visit this link to book online 👏 https://bit.ly/3RkuMUU

Please join us July 25th from 5:30-7:30PM for our 2024 Open House to experience how Active Recovery + Performance can help you Move Better and Feel Better!

What were offering:
1. Active Performance: Personal Training Spotlight
2. Spot massage
3. Trigger Point station
4. Normatec
5. Movement Screens - SFMA
6. Gait class - DRILLS
7. VO2 Max / RMR spotlight (Resting Metabolic Rate)
8. Functional Movement Station

Don't miss out on your chance to win over $1,300 in prizes amazing door prizes, like a free VO2 max test, a free massage, and a year supply of LMNT!

Door Prizes - How To Enter:
- Everyone in attendance gets one entry
- For one additional entry: follow us on FB and/or IG for first entry or bring race bibs for up to 5 additional entries
- Drawing at 7:15pm - Must be present to win

What Are The Prizes:
- A Year Supply of Salt!!! 365 packets of LMNT - $550 value
- Free pair of Foot Levelers orthotics - $298 value
- VO2 Max test - $250
- RMR test with Nutrition Consultation - $150
- 60 Minute Massage - $120

We’ll also be offering free stickers, 25% off merch (LMNT, Hats, Trigger point tools, MOBO boards, UCAN, Collagen etc.) and $20 t-shirts! (Reg $30)

Reserve your free ticket now - https://bit.ly/3VQZpCy

IMPORTANT MEMBER UPDATES: JULY EVENTS WITH HUB Training Center AND Active Recovery + Performance!

Things are heating up in July with lots of cool opportunities to train, learn and socialize!

Wednesday, July 17th - Pre Open Water Swim/Dry Land Technique and Band Work & Dynamic Warm-Up at Robious Landing Park.

Dr. Rob Green from Active Recovery and Performance will cover essential swim stroke techniques, dry land exercises, and band workouts designed to enhance your stroke efficiency and overall performance. Additionally, he will guide us through a short and easy dynamic warm-up to get you ready to glide through the water. This session is a perfect opportunity to refine your technique and boost your swim training!

*Participants and volunteers, please register (as usual) via RunSignup: RTC Open Water Swim Wed. 7/17/24: https://runsignup.com/Race/VA/Midlothian/RTCOpenWaterSwimWednesday71724MembersOnly

Tuesday, July 23rd - If you're looking for that extra gear and a strong "final kick" to take your triathlon run to the next level, come find out how track & speed workouts can get you there! Dr. Rob Green from HUB Training will lead a special RTC track workout that you won't want to miss!

This event will be held at Trinity school track, where the weekly RTC Track Workouts take place. Rob will cover run specific drills and a simple, low time-consuming, dynamic warm up to do before running - so important for prepping the body for intensity and injury prevention.

The intro and warmups start at 5:45pm and will last about 30 minutes, then Rob will lead a track workout from 6:15p-7:15p. (*Sign-up link coming soon!)

Thursday, July 25th - TNO (Triathletes' Night Out) at Active Recovery + Performance 
RTC, HUB Training and Active will once again host a festival of full-spectrum wellness!

(*Full details and event registration are coming soon - stay tuned to RTC's social media channels and a follow up email will be released ASAP. Also, you can always view the RTC Calendar for these July happenings and more!!).