Blog Archive

1. Running Through Injury Can Worsen the Condition Many running injuries, such as stress fractures, tendonitis, and muscle strains, start as minor issues but can become severe if ignored. Continuing to run on an injured structure delays healing and increases the risk of chronic damage. For example: A mild case...

Can You Run After a Hip Replacement? Traditionally, hip replacement patients were advised to avoid high-impact activities like running due to concerns about implant wear and failure. However, recent advances in implant technology, surgical techniques, and rehabilitation protocols have allowed some individuals to return to running after hip replacement surgery....

The Truth About Running and Knee Arthritis Contrary to popular belief, running does not cause knee arthritis in healthy individuals. In fact, studies have found that recreational runners have a lower risk of developing knee osteoarthritis (OA) compared to sedentary individuals. Key findings include: Long-term studies show no increased risk...

What is the Minimal Effective Dose for Running? The MED varies based on goals, experience, and individual physiology. However, research and coaching experience suggest general guidelines: For General Health: 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week (as per WHO guidelines). This equates to 3-4 short...

What is Detraining? Detraining refers to the partial or complete loss of training adaptations due to a reduction or cessation of physical activity. The rate and extent of detraining vary based on factors such as fitness level, sport type, and the duration of inactivity. Physiological Effects of Detraining Cardiovascular Decline...

1. Glute Bridges Why it’s important: Activates and strengthens the glutes, which are crucial for propulsion and stability. How to do it: Lie on your back with knees bent and feet flat on the floor. Press through your heels to lift your hips while squeezing your glutes. Lower back down...

About 120 million people in the United States have high blood pressure. It’s called “the silent killer” because people don’t usually experience symptoms until the late stages.  Yet, despite this symptomless nature of the disease, the dangers of high blood pressure are real. At Princeton Sports and Family Medicine, P.C.,...

Understanding the Problem: Why Quad Dominance Happens Quad dominance often stems from: Sedentary lifestyles that weaken the posterior chain. Over-reliance on knee extension instead of hip drive when running. Improper strength training that neglects glute activation. Tight hip flexors that inhibit proper glute engagement. Signs You Are a Quad-Dominant Runner...

What is Quad Dominance? Quad dominance occurs when the quadriceps take on more of the workload than they should, often due to weak or underutilized glutes and hamstrings. This imbalance can be caused by: Sedentary lifestyles leading to weak posterior chain muscles. Improper strength training that neglects the glutes and...

Static Stretching Static stretching involves holding a stretch in a fixed position for an extended period, typically between 15 to 60 seconds. Common examples include the standing quad stretch, seated hamstring stretch, and calf stretch. This type of stretching is often used to improve flexibility and increase muscle length. However,...

1. Doing Too Much, Too Soon One of the most common mistakes new runners make is ramping up mileage or intensity too quickly. The body needs time to adapt to the impact of running. Increasing mileage by more than 10% per week or skipping rest days can lead to overuse...

Physical Benefits of Group Runs Improved Performance and EnduranceResearch shows that exercising in a group can enhance motivation and effort due to the “social facilitation effect.” Running with others can push individuals to maintain a steady pace, helping improve endurance and cardiovascular fitness. Injury Prevention and Safer TrainingRunning groups often...

Why Strength Training is Critical Postmenopause Bone Health and Osteoporosis PreventionEstrogen plays a key role in maintaining bone density, and its decline during menopause increases the risk of osteoporosis. Strength training promotes bone remodeling by stimulating osteoblast activity, helping to prevent fractures and maintain skeletal integrity. Muscle Mass Retention and...

Benefits of Running for Postmenopausal Women Bone Health and Osteoporosis PreventionEstrogen decline during menopause leads to reduced bone density, increasing the risk of osteoporosis. Running is a weight-bearing exercise that helps maintain and even improve bone strength, reducing fracture risk. Cardiovascular HealthPostmenopausal women face an increased risk of heart disease...

How Compression Garments Work Compression garments apply graduated pressure to specific muscle groups, improving circulation and reducing muscle oscillation during physical activity. This can lead to enhanced endurance, better recovery, and reduced muscle soreness. Scientific Benefits of Compression Gear for Runners Improved Blood Flow and Oxygen DeliveryCompression garments enhance venous...

Key Advances in Sports Bra Technology Biomechanically Engineered SupportTraditional sports bras relied on compression to limit breast movement, but newer designs incorporate encapsulation and biomechanical research to offer targeted support. High-tech bras now use motion capture data to reduce multidirectional movement while maintaining natural range of motion. Smart Fabrics for...

Essential Spring Running Gear Moisture-Wicking ApparelSpring weather is unpredictable, with fluctuating temperatures and occasional rain. Lightweight, moisture-wicking fabrics help regulate body temperature, wick away sweat, and prevent chafing. Avoid cotton, which retains moisture and can lead to discomfort or blisters. Layering for Temperature ControlA breathable base layer combined with a...

Music and Running Performance Pacing and CadenceMusic with a consistent rhythm can help regulate running cadence, preventing overstriding and reducing the risk of injuries. Upbeat songs encourage a steady tempo, improving running efficiency and decreasing joint impact. Motivation and Perceived EffortFast-paced or motivational tracks can reduce perceived exertion, making runs...

How Music Affects Running Performance Pacing and CadenceMusic with a consistent beat can help regulate running cadence, reducing the risk of overstriding, which is a common cause of injury. Studies suggest that synchronizing foot strikes with the tempo of a song can improve running efficiency and reduce impact forces on...

Understanding Shoe Types and Their Role in Rotation Running Shoes for Speed vs. EnduranceSpeed workouts, such as intervals and sprints, require lightweight, responsive shoes with firmer midsoles for explosive takeoffs. On the other hand, long-distance running shoes prioritize cushioning and impact absorption to reduce strain on joints over extended periods....

Understanding Shoe Materials and Their Role in Rotation Midsole Cushioning and RecoveryThe midsole is typically made from EVA (ethylene-vinyl acetate) or TPU (thermoplastic polyurethane). These materials provide shock absorption and energy return but degrade over time due to repetitive loading. EVA, in particular, compresses and loses its responsiveness faster than...

With the winter winding down and the warmer days of spring ahead, it’s time to look forward to your favorite springtime sports. Although concussion might not be the first injury on your mind as you prepare yourself or your child for the spring season, even low-contact sports carry a risk...

While sports-related hip injuries tend to be less talked about than knee or shoulder problems, damage to the hips interferes with your sports performance as well as daily living. Musculoskeletal ultrasound imaging is a reliable diagnostic tool to help get you back into action.  The sports medicine providers at Princeton...

Health goals, from losing a few pounds to major lifestyle changes, are frequent goals in the New Year.  At Princeton Sports and Family Medicine, P.C., our team supports our patients’ efforts to improve their health. With this in mind, we’ve gathered a list of five of the most effective habits...

An injury can bring your running routine to a stop.  Our team at Princeton Sports and Family Medicine, P.C. can help with a running rehabilitation program. Your biomechanics and current physical condition must be considered when creating your running rehabilitation program. What you can expect from running rehabilitation varies, but...

The scope and speed of development through the teen years place a unique demand on your child’s resources. During this time, the saying “you are what you eat” has particular significance.  Adolescent athletes have different nutritional needs to support the journey between childhood and adulthood. Our sports medicine providers at...

Breast cancer is the second-most common form of the disease behind some types of skin cancer, according to the Centers for Disease Control and Prevention (CDC). It’s also the leading cause of cancer deaths for some segments of the adult female population in the country.   At Princeton Sports and Family...

In the world of sports recovery, athletes and fitness enthusiasts are constantly searching for effective methods to speed up healing, reduce muscle soreness, and enhance overall performance.  But what exactly is compression therapy, and how does it benefit sports recovery? Let’s explore the science behind this technique and its practical...

In the world of fitness and recovery, self-myofascial release (SMR) has gained significant popularity as a method to alleviate muscle tension, improve flexibility, and enhance overall physical performance. Let’s dive into the world of self-myofascial release and explore the different tools that can help you unlock muscle relief at home....

 Whether you're an athlete recovering from an injury, a patient healing from surgery, or someone dealing with a chronic condition, following a structured rehabilitation protocol can make a significant difference in the outcome of your recovery. 1. What Is a Rehabilitation Protocol? A rehabilitation protocol is a structured plan designed...

Experiencing a fracture is challenging enough on its own, but for some people, the injury can lead to long-term complications, including arthritis. Understanding why arthritis can develop after a fracture and how to manage it is crucial for preventing long-term joint damage and maintaining a good quality of life. 1....

Understanding why shoulders and knees pop can help you determine whether it’s just a normal part of joint movement or something that requires further investigation. 1. What Causes Joints to Pop? Before diving into the specific causes of popping in the shoulders and knees, it’s important to understand the general...

Corticosteroid injections are a common treatment option for various musculoskeletal conditions, including arthritis, tendonitis, and bursitis. These injections provide relief by reducing inflammation and alleviating pain, allowing patients to return to their daily activities with less discomfort.  1. How Do Corticosteroid Injections Work? Before delving into why corticosteroid injections wear...

Anterior cruciate ligament (ACL) injuries are among the most common and devastating injuries in sports, often requiring surgical intervention to restore knee stability and function. When an ACL is torn, patients typically face two primary surgical options: ACL repair and ACL reconstruction. While both procedures aim to restore knee function...

Anterior cruciate ligament (ACL) tears are one of the most common and feared injuries in sports. An ACL tear often requires surgical reconstruction, followed by months of rehabilitation.  Understanding the factors that contribute to this risk and the measures that can be taken to minimize it is crucial for anyone...

Anterior cruciate ligament (ACL) tears are among the most feared injuries in sports, known for their lengthy recovery times and potential long-term effects on athletes' careers.  In this blog, we’ll explore the factors contributing to the higher incidence of ACL tears in girls and discuss prevention strategies that can help...

When it comes to health, fitness, and injury management, there are several professionals who play key roles in helping individuals achieve their goals. Among these are physical therapists (PTs), certified athletic trainers (ATCs), and personal trainers (PTs). While their work may overlap in some areas, each profession has distinct responsibilities,...

For many ultrarunners, their passion for the sport is intertwined with the support, participation, and encouragement of their loved ones. Here's how ultrarunning can become a family affair, strengthening bonds and creating shared memories along the way. 1. The Role of Family Support in Ultrarunning Ultrarunning is not a solitary...

If you’ve ever struggled to get excited about working out or wondered how others maintain their fitness routines with such enthusiasm, here are some strategies to help you develop a genuine passion for exercise. 1. Start with the Why: Understanding the Benefits Before you can develop a passion for exercise,...

As sports injury specialists, our Princeton Sports and Family Medicine P.C. team regularly diagnoses and treats concussions.  Because it’s an injury to the brain, a concussion can have a wide range of signs and symptoms, and many are slow to emerge.  Symptoms of a concussion generally fall into four categories: ...

When it comes to sports, injuries can happen in the blink of an eye. Whether it’s a football game, a soccer match, or a basketball tournament, the role of the sideline physician is critical in providing immediate care to athletes.  Let’s take a closer look at what’s inside a sideline...

The sport’s allure lies in its challenge—balancing swimming, cycling, and running to achieve peak physical performance. For many, the passion for triathlon can unintentionally cause tension, leading to relationship trouble. Understanding these dynamics and finding a way to harmonize training with relationship commitments is essential for maintaining both physical fitness...

The Olympic Games are the pinnacle of athletic achievement, where the world’s best athletes come together to compete on the grandest stage.  Comprising doctors, physiotherapists, athletic trainers, mental health professionals, and other specialists, this team plays a critical role in the success of the Games. Here’s a closer look at...

With busy work schedules, school commitments, and the lure of digital entertainment, it’s easy for families to drift apart, both physically and emotionally.  Not only does exercising as a family improve physical health, but it also cultivates teamwork, builds memories, and instills lifelong healthy habits. Here’s why making fitness a...

The reality regarding body size and its' relation to fitness is complex, and it’s essential to shift the focus from appearance to overall health and well-being. Let's explore why fitness matters more than fatness and how we can redefine our understanding of health. Understanding the Myths and Misconceptions The idea...

The Olympics is the pinnacle of athletic achievement, where the world’s best athletes gather to compete at the highest level.  Medical professionals work tirelessly to ensure athletes are in peak condition and ready to perform. But what does a typical day look like for a team physician at the Olympics?...

From the pressures of high-stakes environments to navigating complex relationships, team doctors face numerous obstacles in their quest to safeguard the health and well-being of athletes. In this blog we will explore challenges faced by team physicians 1. Balancing Athlete Health and Team Success One of the most significant challenges...

In the world of sports, where the physical and mental demands on athletes are relentless, the role of the team physician is vital. Let's explore the role of the team physician and how they help athletes perform their best 1. Injury Prevention and Health Promotion The team physician plays a...

Our team at Princeton Sports and Family Medicine, P.C. knows how pervasive ongoing back pain is, which is why we develop personalized back pain recovery programs.  However, you can ease back pain with lifestyle changes and modifications. Today, we’re sharing five strategies that, when combined with your recovery treatments, can...

Trail running offers a wonderful escape into nature, but it also comes with the responsibility of preserving the beauty and integrity of the environment. Let's talk strategies for success in this important but embarassing topic for trail runners. 1. Plan Ahead Know the Rules: Trail Regulations: Before heading out, familiarize...

Trail running is a dynamic and challenging sport that demands strength, endurance, and agility. To enhance performance, runners often seek various training aids, one of which is the weighted vest. Let's discuss what weighted vest training can do for you. 1. Building Strength and Muscle Endurance Increased Resistance: Muscle Engagement:...

Ultrarunning presents an array of challenges that test the limits of endurance, strength, and mental fortitude. As distances stretch beyond the marathon and terrain becomes increasingly rugged, ultrarunners often seek tools to aid their journey. One such tool, increasingly popular among ultrarunners, is the trekking pole. Let's dive in! The...

Trail running offers an exhilarating way to explore nature, combining the thrill of running with the beauty of off-road trails. However, the rough and varied terrain requires the right footwear to ensure safety, comfort, and performance.  1. Understand Your Needs Terrain Type: Technical Trails: For rocky, root-filled paths, look for...

Ultrarunning is a sport that pushes the boundaries of endurance and determination. When the race continues through the night, it adds an extra layer of challenge and mystique. Let's talk about a few ways to optimize your night time trail running. 1. Embrace the Night Mental Preparation: Running through the...

Trail ultrarunning offers the thrill of adventure, the beauty of nature, and the challenge of endurance. However, with these rewards come inherent risks. Ensuring your safety while trail ultrarunning is paramount and preparedness counts. 1. Know the Trail Research the Route: Before you head out, thoroughly research your route. Understand...

Ultrarunning, with its demanding distances and varied terrain, requires careful planning, especially when it comes to hydration. Proper hydration is crucial to maintain performance, prevent dehydration, and avoid serious health issues. Let's dive into the debate between hydration vests and hand held bottles. Hydration Vests Pros: Capacity: Hydration vests typically...

Trail running offers an incredible way to connect with nature, challenge your fitness, and experience the great outdoors. However, the uneven terrain and long distances can take a toll on your feet and understanding how to care for your feet is essential for ultrarunning success.  1. Choose the Right Footwear...

Trail running in the rain can be an exhilarating experience, transforming familiar paths into dynamic and unpredictable terrains.  Read on for tips to avoid meeting the ground 1. Choose the Right Gear Footwear: Select trail running shoes with excellent grip and water resistance. Shoes with aggressive lugs provide better traction...

Riding in the rain presents unique challenges for triathletes. Wet roads, reduced visibility, and slippery conditions can increase the risk of accidents.  Pre-Ride Preparation Check the Weather: Before heading out, check the weather forecast to ensure you’re aware of any potential storms or severe weather conditions. Inspect Your Bike: Brakes:...

Running in the rain can be an invigorating and refreshing experience. The cool droplets can provide a welcome respite from the heat and a new challenge to your routine. Benefits of Running in the Rain Cooler Temperatures: Rain often brings cooler temperatures, which can make running more comfortable and help...

Shoulder fractures are common injuries after collisions or falls.  Our sports medicine specialists at Princeton Sports and Family Medicine, P.C. diagnose and treat a wide range of shoulder issues, including fractures. We’re your partners from the initial injury through your entire recovery.  Knowing what to expect during recovery from your...

Running in the Shade Benefits Cooler Temperatures: Shade provides relief from direct sunlight, keeping your body temperature lower and reducing the risk of overheating. Reduced Sun Exposure: Less exposure to harmful UV rays decreases the risk of sunburn and long-term skin damage. Better Performance: Cooler conditions can enhance performance by...

Triathlon training involves intense physical activity across three disciplines: swimming, cycling, and running. Each of these sports can subject your skin to friction, moisture, and pressure, leading to chafing, blisters, and other uncomfortable skin issues.  Why Body Lubrication is Essential Prevent Chafing: Chafing occurs when skin rubs against skin or...

Aid stations are a crucial component of endurance events, providing essential nutrition and hydration to help athletes maintain performance and avoid fatigue. Optimizing your approach to these stations can make a significant difference in your overall race experience and results.  Understanding the Role of Aid Stations Aid stations are strategically...

Transition 1 (T1) in a triathlon, where you switch from the swim to the bike, is a critical phase. It's often here that athletes might experience hamstring cramps, which can be both painful and detrimental to performance. Understanding Hamstring Cramps Hamstring cramps occur when the muscles in the back of...

Competing in a triathlon is a grueling challenge that tests endurance, strength, and mental fortitude. Adding high temperatures to the mix can make the race even tougher, significantly affecting performance and safety.  Pre-Race Preparation Acclimate to the Heat: Gradually train in hot conditions to help your body adapt. This process...

Blisters are a common and painful problem for runners, often caused by friction, moisture, and poorly fitting shoes. These fluid-filled pockets of skin can disrupt training and make running a less enjoyable experience.  Understanding Blisters Blisters form when repetitive friction causes the top layer of skin to separate from the...

Running is a fantastic way to stay fit and enjoy the outdoors, but it can come with its own set of challenges, including the dreaded chafing.  Understanding Chafing Chafing typically happens in areas where there is friction, moisture, and heat. Common areas for runners to experience chafing include the inner...

As temperatures rise during the summer months, staying active outdoors can become more challenging and potentially dangerous. While traditional temperature readings give us some insight into the heat, they don’t provide the full picture of the environmental stress our bodies might face. This is where wet bulb temperature comes into...

Let’s dive into what heat acclimation is, why it’s important, and how you can effectively acclimate to the heat. What is Heat Acclimation? Heat acclimation is the process by which your body adapts to the stress of a hot environment. This physiological adaptation can lead to improved performance and reduced...

Hip injuries can be serious, so trust the experts at Princeton Sports and Family Medicine, P.C. in Lawrenceville, New Jersey who specialize in sports medicine and treating hip pain.  Let’s look at what occurs during a dislocation compared to a sprain so you know what to expect from treatment and...

Baseball, often heralded as America’s pastime, is a sport that demands a unique blend of skill, strategy, and physical prowess. While talent and technique are indispensable, the role of strength and conditioning in baseball cannot be overstated. Strength coaching is crucial for optimizing performance, preventing injuries, and ensuring longevity in...

In baseball, hitting a home run or making solid contact with the ball is one of the most thrilling moments for any player. While much attention is often given to the arms and hands, the true power behind a great swing lies in the hips. Hip strength plays a crucial...

In the intricate world of baseball, the precision and power behind a well-executed throw are often attributed to the strength and mechanics of the arm. However, an often-overlooked factor is the critical role that hip strength plays in developing and maintaining proper throwing mechanics. A powerful and stable lower body,...

Incorrect mechanics can lead to significant stress on the elbow joint, resulting in a range of injuries that can sideline a player or even end their career.  Understanding Throwing Mechanics Throwing a baseball is a complex biomechanical action that involves the entire body. The key stages of the throwing motion...

Common Types of Elbow Injuries Little League Elbow: Little League Elbow, or medial epicondyle apophysitis, is one of the most common overuse injuries in youth baseball. It occurs when repetitive throwing motions cause stress on the growth plate of the inner elbow, leading to inflammation and pain. Ulnar Collateral Ligament...

Many people think of children as mini versions of adults. However, as their bodies develop, there’s more going on than simply changes in size. Bones, ligaments, muscles, and tendons respond to stress differently in pediatric patients than they will after physical maturity.  That’s why pediatric sports medicine is a dedicated...

Physical therapy is a natural and effective approach to rehabilitative care used to treat injuries, chronic and acute pain, and movement dysfunction. Treatments typically include targeted exercises, massage, and therapeutic modalities such as heat, ice, blood flow restriction, and taping.  At Princeton Sports and Family Medicine, P.C., our team of...

Patellar tendonitis, also known as jumper's knee, is a common overuse injury characterized by pain and inflammation in the tendon that connects the kneecap (patella) to the shinbone (tibia). This condition often affects athletes involved in sports that require repetitive jumping and landing motions, such as basketball, volleyball, and track...

The knee’s strength and mobility come at a cost. It can become overloaded under the stress of competition or through the repeated motions during workouts. However, planning and preparation can reduce the risk of knee injury.  At Princeton Sports and Family Medicine, P.C., we’re here to help. As sports medicine...

Golfer's elbow, known medically as medial epicondylitis, is a common overuse injury characterized by pain and tenderness on the inner side of the elbow, where the tendons of the forearm muscles attach to the bony bump (medial epicondyle) on the inside of the elbow. Despite its name, this condition can...

Tennis elbow, clinically known as lateral epicondylitis, is a common overuse injury characterized by pain and tenderness on the outer aspect of the elbow, often radiating down the forearm. Despite its name, tennis elbow can affect individuals engaged in various repetitive activities, such as painting, gardening, and typing. While conservative...

The rotator cuff, a group of muscles and tendons surrounding the shoulder joint, plays a critical role in stabilizing and facilitating movement of the shoulder. However, rotator cuff injuries are a common source of pain and disability, particularly among athletes, manual laborers, and individuals engaged in repetitive overhead activities. While...

Hamstring injuries, characterized by tears or strains in the muscles at the back of the thigh, are a common affliction among athletes and individuals engaged in physical activities. These injuries can range from mild discomfort to severe pain and functional impairment, often leading to prolonged recovery periods and increased risk...

In the realm of orthopedic medicine, the quest for innovative therapies to alleviate pain, expedite recovery, and promote tissue regeneration has led to the emergence of Platelet-Rich Plasma (PRP) therapy as a promising solution. Amidst a plethora of treatment options, PRP stands out for its potential to harness the body's...

Understanding Beta Granules: Beta granules, like their alpha counterparts, are specialized organelles found within platelets, the smallest cellular components of blood. While alpha granules contain growth factors and cytokines primarily involved in tissue repair and angiogenesis, beta granules house a distinct array of proteins, including adhesive glycoproteins such as fibrinogen...

Understanding Alpha Granules and their Significance: Alpha granules are specialized organelles contained within platelets, the smallest cellular components of blood primarily known for their role in clotting. These granules serve as storehouses for a myriad of bioactive substances, including growth factors such as platelet-derived growth factor (PDGF), transforming growth factor-beta...

Understanding Arthritis and Its Challenges: Arthritis encompasses a spectrum of conditions, with osteoarthritis (OA) and rheumatoid arthritis (RA) being the most prevalent forms. OA, often referred to as "wear-and-tear" arthritis, results from the breakdown of cartilage in the joints, leading to pain, stiffness, and decreased mobility. RA, on the other...

Understanding Platelet-Rich Plasma: Platelet-Rich Plasma (PRP) is a concentrated solution derived from the patient's own blood, containing a higher concentration of platelets than usual. Platelets are tiny blood cells primarily known for their role in clotting; however, they also house a treasure trove of growth factors and proteins essential for...

For runners seeking to enhance performance, prevent injuries, or address persistent discomfort, understanding their running biomechanics is crucial. Enter video gait analysis—a powerful tool that provides a detailed look at how a runner moves. Identifying Running Form Issues: Video gait analysis allows runners and coaches to identify subtle flaws or...

Understanding Fat Adaptation: Fat adaptation involves training your body to utilize fat more efficiently as a fuel source during endurance activities. Typically, the human body relies on carbohydrates for quick energy, but as glycogen stores deplete during prolonged exercise, the ability to burn fat becomes crucial for sustained performance. Benefits...

Fueling Before the Run: Carbohydrates as the Primary Energy Source: Carbohydrates are the body's preferred energy source during endurance activities like running. Consuming a balanced meal rich in complex carbohydrates, such as whole grains, fruits, and vegetables, before your run provides sustained energy. Timing Matters: Aim to eat a pre-run...

Understanding Stress Fractures: Stress fractures are small cracks or breaks in bones, often caused by repetitive stress and overuse. In runners, these injuries frequently occur in weight-bearing bones like the shins, feet, and hips. Poor nutrition can contribute to decreased bone density, making runners more susceptible to stress fractures. Nutritional...

Understanding RED-S: RED-S is a condition that occurs when there's an imbalance between energy intake and energy expenditure, affecting both male and female athletes across various sports, including running. Previously known as the Female Athlete Triad, RED-S encompasses a broader range of symptoms and impacts both genders. Effects of RED-S...

Understanding Running Volume: Running volume refers to the total distance covered in a given time frame, typically measured in miles or kilometers. Whether you're a seasoned marathoner or a beginner tackling your first 5K, the volume of your runs plays a significant role in your overall training and, subsequently, your...

Understanding Hallux Rigidus: Hallux rigidus is characterized by stiffness and limited range of motion in the big toe joint. This condition often results from wear and tear, arthritis, or injury, leading to pain and reduced flexibility. Runners with hallux rigidus may experience discomfort, especially during toe-off phases of running. Adapting...

Understanding Patellofemoral Syndrome: Patellofemoral Syndrome is characterized by pain around or behind the kneecap, often exacerbated by activities like running, squatting, or climbing stairs. It results from imbalances in the muscles around the knee, malalignment, or overuse, leading to irritation of the patellofemoral joint. Adapting Running Technique: Runners with Patellofemoral...

The Mechanics of Arm Circumduction: Arm circumduction involves a circular motion where the arms swing forward and backward during each stride. This natural movement serves as a counterbalance to the leg motion, aiding in balance and stability. While it may seem like a secondary aspect of running, the way you...

February may not be prime time for baseball in New Jersey, but major league spring training games start at the end of the month. For pitchers of any age, it’s also time to work on form to avoid repetitive strain overuse injuries in the elbow and shoulder.  Overhead throwing places...

Understanding Hip Drop: Hip drop occurs when the pelvis tilts, causing one side to dip lower than the other during the running gait cycle. This asymmetry can be caused by weak hip abductor muscles, imbalances in strength and flexibility, or improper running mechanics. Runners with hip drop may experience discomfort,...

Understanding Poor Posture and its Impact: Poor posture involves the misalignment of the spine and body, often characterized by slouched shoulders, rounded back, and a forward head position. When this posture carries over into running, it can have several negative effects: Reduced Lung Capacity: Hunched shoulders and a forward head...

Understanding Vertical Oscillation: Vertical oscillation refers to the vertical displacement of the runner's center of mass during each stride. It is the "bounce" or "spring" in your step as you run. While some degree of vertical movement is natural, excessive oscillation can lead to inefficiencies and increased energy expenditure. Factors...

Understanding Trendelenburg Gait: The Trendelenburg gait is a distinctive walking or running pattern characterized by the dropping of one hip when the opposite leg is lifted. This abnormal gait is often indicative of weakness or dysfunction in the hip abductor muscles, particularly the gluteus medius. The gluteus medius plays a...

Understanding Sesamoiditis: The sesamoid bones are small, pea-shaped bones embedded in a tendon beneath the big toe joint. These bones act as a fulcrum, providing leverage for the tendons that control the toe. When excessive stress or repetitive impact is placed on these bones, inflammation and irritation can occur, leading...

Understanding Plantar Fasciitis: Plantar fasciitis is the inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot, connecting the heel bone to the toes. The condition is characterized by sharp pain, especially during the first steps in the morning or after prolonged...

Understanding Overstride: Overstriding occurs when a runner's foot lands too far in front of their body during each stride. Instead of the foot landing under the hips, overstriders reach out with their leading foot, resulting in a braking effect that can lead to a cascade of negative consequences. Impact on...

  What are Metatarsal Stress Fractures? Metatarsal stress fractures are tiny cracks in the long bones of the foot, often caused by repetitive stress and overuse. Runners, especially those who engage in long-distance running or have sudden increases in training intensity, are particularly susceptible to these fractures. One key factor...

What is Pronation? Pronation refers to the natural inward rolling motion of the foot during the running or walking gait cycle. It is a crucial part of the body's shock absorption mechanism, helping to distribute the impact forces evenly. Pronation occurs in three main phases: supination (outward roll), pronation (inward...

Powerhouse of Propulsion: The glute muscles, comprising the gluteus maximus, gluteus medius, and gluteus minimus, are the powerhouse of propulsion during running. The gluteus maximus, the largest of the three, is especially crucial for extending the hip joint, propelling the body forward with each stride. Stability and Balance: The gluteus...

Understanding the Basics What is Biomechanics? Biomechanics is the study of the mechanical aspects of living organisms, including humans. In the context of running, it involves analyzing the forces, motion, and energy involved in the act of moving from one place to another. Key Components of Running Biomechanics Foot Strike...

Understanding Biomechanics Biomechanics can be broadly categorized into two main branches: statics and dynamics. Statics focuses on the study of objects at rest, while dynamics involves the analysis of objects in motion. In the context of living organisms, biomechanics investigates how forces and torques affect their structure and function. One...

It’s traditional at the start of the New Year to set forth new goals for yourself. It’s logical that improved health and fitness make the wish list of many. But a busy life often interferes with making your plans a reality.  Converting your workout goals into ongoing healthy exercise habits...

Some pain after exercise is normal. Exerting muscles creates micro-tears that build back stronger during the recovery phase. It’s how you build strength.  However, you can take exercise too far. For example, someone new to the gym could overexert themselves in intensity and form. A more experienced athlete may also...

After most orthopedic surgeries, you won’t be able to return to your favorite activities immediately because it can cause more injuries, frustration, and a longer healing time.  To expedite your recovery after surgery, utilize individualized and goals-based physical therapy. Physical therapy helps you overcome physical restrictions and limitations after surgery...

A concussion is more than a bump to the head. It’s actually a mild traumatic brain injury (TBI) that can permanently impact your memory, mood, or cognition without the proper care. In fact, an untreated concussion can cause lasting sleep disturbances, light sensitivity, and even personality changes.  While only about...

Vestibular rehabilitation is a unique form of physical therapy that targets your inner ear to treat balance disorders. Your inner ear isn’t just responsible for your ability to hear. In fact, structures within also help you maintain your balance.  Your inner ear has three sections: the cochlea, semicircular canals, and vestibule....

Women 21 years and older with a history of being sexually active need pap tests as part of routine women’s health care. The Pap test screens for cell changes on your cervix, which may indicate active cervical cancer or increased risk. While starting any type of cancer screening in your early twenties...

Every minute of every day, your heart continuously pumps oxygenated blood throughout your body. Simultaneously, deoxygenated blood removes waste and travels back to your heart. Blood pressure is a measurement that describes the force of blood against the walls of your arteries as this exchange occurs.  Any time you get...

Sports injuries can occur in two ways: suddenly or over time. Injuries that happen over time occur less dramatically than acute injuries, but they can be just as harmful to the body or an individual’s long-term sports potential. Repetitive stress injuries are damage to joints, muscles, bones, nerves, or ligaments...

You’ve probably heard of the hormone insulin, but you may not fully understand what it is or how it affects your body. Because insulin plays an essential role in your health, it’s worth taking a few minutes to learn about it. Our primary care providers at Princeton Sports and Family...

The shoulder is a common location for injuries and conditions, including sports injuries, that lead to persistent pain. In fact, it impacts millions of Americans. If you have shoulder pain, knowing that many others also experience it probably won’t make you feel any better. But you can feel good knowing...

Physical therapy (PT) offers an excellent treatment option for many people. It incorporates a range of all-natural approaches designed to reduce pain, improve flexibility, build strength, increase functionality, expand range of motion, improve blood flow, and support the body’s healing process. At Princeton Sports and Family Medicine, P.C. of Lawrenceville, New Jersey, our...

Injuries to the anterior cruciate ligament, or ACL, are fairly common, affecting hundreds of thousands of Americans each year. When you injure your ACL — a ligament in your knee — the ligament over-stretches or tears, often during athletic activity. Your ACL is located deep within the middle part of your knee....

If you’re carrying around extra pounds, you’re not alone. According to the National Institutes of Health, about 30% of adults in the United States are overweight, 42% are obese, and 9% are severely obese. Excess weight isn’t just an appearance issue. Weighing more than is healthy can contribute to a...

If you’re like most people, you take pain-free hips for granted. You walk, jog, bend, stretch, and go about your daily routine without ever thinking of your hips and hip joints. But if you start experiencing hip pain, which often originates in the hip joints, you go from taking your hips...

Upper back pain, lower back pain, neck pain, and radiating pain in your hips and buttocks can all put the brakes on your lifestyle, reducing your range of motion and leaving you uncomfortable and unable to stand up straight or rest comfortably. This can be especially challenging if you want...