Common Q&A's with Dr. Leo Kormanik Running Specialist and Dr. Matt Pisanelli and Zach Goulet

Mind Body Marathon

You can order the Dr. Leo Kormanik's book Faster Without Fail on Amazon at https://amzn.to/4eEsB7M.

Be sure to also check out Dr. Leo's Running Rehab YouTube page at www.YouTube.com/@RunningRehab.

In this episode of the MindBody Marathon, sports physicians Dr. Leo Kormanik and Matt Pisanelli, along with sports massage therapist Zach Goulet, address common questions related to sports injuries and training, particularly focusing on hamstring tightness. They discuss the misconception that tight hamstrings require more static stretching, advocating instead for dynamic stretching and mobility work.

The conversation points out that nerve tension, particularly in the sciatic nerve, can contribute to feelings of tightness in the hamstrings and calves. They discuss how addressing these nerve issues can alleviate discomfort and improve performance. Lastly, they touch on the importance of proper warm-up exercises for various activities, including running and sports like pickleball, emphasizing the need for a comprehensive approach to prevent injuries and enhance athletic performance.

The discussion focuses on effective warm-up strategies and dietary advice for athletes and active individuals. Key points include:

1. Warm-Up Techniques:

- Trunk activation is crucial, with recommended exercises like back extensions to relieve tension.

- Activating hip muscles through leg swings, high fire hydrants, and clams is essential.

- For sports involving arms, rotator cuff exercises are advised.

- Runners should include bounding and plyometrics to enhance tendon elasticity, especially when waiting for a race.

- Abdominal breathing before events can reduce anxiety and improve core stability.

2. Dietary Recommendations:

- A paleo diet, emphasizing meat, vegetables, and fruits while avoiding processed foods, is suggested as a well-rounded option.

- The concept of homesteading, or growing one's own food, is highlighted as beneficial for understanding food quality and encouraging healthy eating habits.

- Personal experiences with various diets (paleo, vegan, carnivore, keto) illustrate the importance of finding a diet that meets individual nutritional needs.

3. Gut Health:

- The vagus nerve plays a significant role in the mind-gut connection, affecting overall health and performance.

- Maintaining a healthy gut microbiome is linked to better physical health and performance in sports.

Heat vs. Ice for Injury Recovery:

- The general guideline is to use ice for acute injuries (like sprains) to reduce inflammation, while heat is more appropriate for chronic issues.

- Ice helps calm pain receptors and reduce swelling, allowing for better recovery.

- Chronic pain should not be treated with ice as it may not facilitate healing; instead, heat can stimulate blood flow and promote healing.

- Caution is advised when using heat, especially in the presence of infections or open wounds.

The conversation highlights the importance of understanding individual differences in muscle tightness and ligament looseness, suggesting that treatment strategies should be tailored accordingly. For athletes, the timing of treatments like massages is critical; experienced athletes can benefit from soft tissue work close to events, while those new to it should allow more time for their bodies to adjust.

The discussion also critiques the influence of social media on public perception of manual therapy, arguing that professionals who downplay its importance may have ulterior motives, such as retaining viewers or selling products. The speakers stress that elite athletes rely on physical treatments for optimal performance, and dismissing this need can lead to missed opportunities for improvement. Lastly, personal anecdotes illustrate the potential risks of not fully disclosing medical issues during treatment, underscoring the need for clear communication between patients and providers.

Overall, the key takeaway is that effective treatment should be strategic, aimed at achieving results without overloading the body, allowing athletes to continue performing optimally. The speakers encourage open dialogue with providers to ensure the best care tailored to individual needs.

In this discussion, the speakers share their thoughts on running shoes, emphasizing that the best shoe is one that feels right for the individual. They highlight the importance of personal comfort over trends or recommendations from others. Key points include:

1. Personal Preference: Each runner should choose shoes based on how they feel during runs, similar to how one might choose food. Just because a friend loves a particular shoe doesn’t mean it will work for someone else.

2. Shoe Mechanics: There’s a significant difference in how shoes affect the foot's mechanics. For example, those with hip and knee issues may benefit from lower drop shoes, while higher drop shoes can help with Achilles and calf problems. However, individual responses can vary.

3. Shoe Weight and Striking Style: Heavier shoes can lead to heel striking, which may exacerbate Achilles pain, while lighter shoes encourage better form and midfoot striking. The speakers express a preference for lightweight shoes that provide good ground feedback.

4. Variety is Key: They advocate for having a variety of shoes in a runner's arsenal to accommodate different runs and surfaces, rather than relying on a single pair. This variety can help prevent injury and improve performance.

5. Training vs. Race Day Shoes: Training in heavier shoes can prepare a runner for race day by allowing them to feel lighter and more efficient when using lighter shoes during competitions.