My tight calves are so frustrating!

Tired of having tight calf muscles?  You’ve probably tried to stretch them, roll them on a foam roller, saw a massage therapist for deep tissue work or even had Graston Technique or cupping done on them.  Do you feel like you got anywhere?  Most people will feel some temporary relief after using these techniques and Read More

Need a stronger back? Kettlebell swings can help.

The key to a pain-free spine is to train your back to withstand higher pressures than you usually experience on a day to day basis. This way you will be prepared if you happen to lift something heavy in your garage, are on your feet longer than usual or have to push a heavy cart Read More

Silly Exercises That Don’t Work: The Sit Up

The mainstay for most fitness programs, the sit up is one of the most widely used exercises to strengthen the core.  Research over the last 10 or so years have shown that this exercise is not very effective at building core strength and is linked to increasing your risk of low back pain.  Still not Read More

Do You Run Like A Two Year Old? Advice from the Bloomingdale, IL Running Doctor

Small children seem to have built-in programming to walk and run.  Through a series of trial and error, toddlers are dashing around with perfect form without taking a class, watching a video or even reading the latest running book.  Let’s contrast that with what we would see if we had 20 random adults go for a Read More

Silly Stretches That Don’t Work: The Butterfly Stretch

Over the next few months, I am going to present a series of Silly Stretches and Silly Exercises that you will never catch me doing.  Some of them just plain old don’t work and others have a high injury risk to low benefit ratio.  For each Silly Stretch or Exercise, I’ll give you a much Read More

Why is the core so important?

Almost all of my patients who present to my office with spinal pain, pelvic floor dysfunction or diastasis recti have a problem with their core.  This is because your core is much more than just your abdominal muscles, it describes the support system of the abdominal cavity and includes your diaphragm, abdominal muscles, back muscles Read More

Use Kettlebells to Become Anti-Fragile After A Back Injury

By: Erin E. Ducat DC, CSCS, CCSP, DACRB, FACO Chiropractic Physician in Bloomingdale, IL – Board-Certified in Orthopedics, Sports Medicine and Rehabilitation Last weekend I attended the Strong First Level 1 Kettlebell Instructor Certification in Rosemont.  It was a class highly recommended by my colleagues and it did not disappoint.  Becoming anti-fragile and raising your Read More

Don’t forget about your feet!

Sandal season should be right around the corner for the Chicago area.  Instead of simply getting a pedicure to prep your lower extremities, you might want to do a little maintenance on your ankle, foot and toe flexibility. I came across an excellent blog post, complete with some of the exercises I regularly prescribe to Read More

Is low Vitamin D keeping you from staying active?

By: Erin E. Ducat DC, CSCS, CCSP Did you know that vitamin D is vital for energy, muscle health, brain power and cancer prevention?  If you are low on your vitamin D, it can cause a variety of symptoms including increased muscle pain and general fatigue, which can keep you from maintaining your exercise program or Read More

Can your grip strength predict your risk for heart disease?

By: Erin E. Ducat DC, CSCS, CCSP Did you know your grip strength indicates more than your ability to open jars of peanut butter? As part of the international Prospective Urban and Rural Epidemiological (PURE) study, researchers measured grip strength in nearly 140,000 adults in 17 countries and followed their health for an average of four Read More