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Welcome to

Champion Performance Chiropractic Rehabilitation

Champion Performance Chiropractic Rehabilitation provides full evaluation and treatment of neuromusculoskeletal and sports related injuries. Whether you suffer from back pain, headaches, numbness and tingling, or any of the myriad of potential symptoms, we can help. Our clinical care entails thorough examination; to quickly find the problem and resolve it. Our goal is to provide the highest quality chiropractic and rehabilitation services to help our patients achieve optimal results. We strongly believe in the value of one-on-one, hands-on care. We feel it is our responsibility to lead our patients away from needless pain and suffering, as well as unnecessary medications or surgery. We believe optimal results are achieved when treating injury through a multifaceted approach. We provide the best in chiropractic techniques, therapeutic exercise, soft tissue treatment, and supplementary modalities.

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Increasing Your Mileage & The 10% Rule

September 24th, 2013

Running is a repetitive motion activity and with repetitive motion comes repetitive strain on the body.  Do you see where I’m going with this?!?!  Increasing mileage too quickly, as well as speed (which is often overlooked), can lead to injury.  We refer to this as “too much, too soon, too fast”.  At this point, you may be asking “If I’m feeling good & I don’t have any significant injuries, why not increase my mileage?”  Here’s one reason why: muscles adapt faster than bones and joints, this is a period when many runners experience injuries.  So, be smart, be patient, and follow THE 10% RULE (see link to article below).  It’s important to allow yourself to rest and incorporate some cross training days in your program including core strengthening.  When increasing your mileage, be smart with all of your aspects of training.  Concentrate on good running form, wear proper footwear, concentrate on tight and weak muscles, and incorporate proper nutrition (I’ll address each of these in detail later on).  One final point: when you set a goal, whether it’s to compete in a 5K, a half marathon, or a full Ironman triathlon, make sure you leave yourself enough time to train (weeks to months depending on the distance) and allow your body to become accustomed to your race goal distance before you actually race.  Godspeed!

I apologize for the links not working.  Please copy and paste into your web browser to see the following article:


The Benefits of Hill Running

August 29th, 2013

I recently started running some of the toughest hills on Long Island and I feel my running is improving.  Here’s why:


The benefits of hill running:


1. Building strength – Hill running is a form of resistance training that builds up the muscles in your calves, quads, hamstrings, and glutes more than running on flat surfaces.  Who doesn’t want that?!?!


2. Increase speed – Hill running uses the same muscles as sprinting.  Strengthening these muscles will increase your speed.


3. Increase endurance – After incorporating hill runs in your training program for a couple of weeks, run one of your regular flat routes and you’ll see just how much easier it is to complete.  Hill running will definitely work your cardiovascular system more than flat ground running which will translate into improved heart function.


4. Prevent boredom – Running on flat courses can get monotonous.  Hills can prevent your workouts from being dull.


5. Reduced injury risk – People are under the impression that running hills regularly will lead to injury.  Au contraire!  As long as you ease hill running into your training and do not overdue it, hills will allow your leg muscles to become stronger which will considerably reduce the risk of suffering from running-related injuries.


6. Improve upper body strength – Uphill running forces you to drive your arms harder than you do when running on flat ground, so you’ll improve your upper body strength.


7. Building confidence – Regular hill training will help you boost your confidence for those intimidating races that have hills.  Go out and kill that next race!


Godspeed to you all wherever your running adventures may take you. – Dr. Ken

A Word About Foam Rolling

August 5th, 2013


How many of you use a foam roller?  If you do, then you probably have felt the torture but reaped the benefits of using one.  However, do you really know why it helps?


Foam rolling is a type of self-myofascial release.  As you are well aware, running is a repetitive activity and with long-term repetition comes wear & tear injuries to the body’s kinetic chains.  The kinetic chain is made up of the soft tissue system (muscle, tendon, ligament, and fascia), neural system (nerves and CNS), and articular system (joints).  The injury and repair cycle that occurs in the kinetic chain can cause a variety of problems including muscle tightness & imbalance, trigger points, sprains & strains, and inflammation & pain.


So, how do we counteract this wear, tear, and repair cycle?  One easy way is by using a foam roller.  By applying pressure to specific points on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice.


If you have any questions about foam rolling including specific techniques, do not hesitate to ask us.  Dr. Jim and myself are just a click or phone call away. You find our contact info on the top of any page on the Champion Performance website.  – Dr. Ken


Here is a short but informative article regarding foam rolling (just cut & paste in your browser):

Thoughts about Over-Training

July 26th, 2013

Definition of over-training: Over-training is a physical, behavioral, and emotional condition that occurs when the volume and intensity of an individual’s exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness. Over-training is a common problem in weight training, but it can also be experienced by runners and other athletes.


So, as you can see, over-training not only has a physical component but also a mental one.  As many of you are well aware, exercise and training can be addicting due to it’s physiologic component.  This is due to the natural endorphins and dopamine generated and regulated by exercise – also known as “runner’s high”. Therefore, it’s imperative to take the time to adjust your training schedule to allow for rest days to avoid physical injury and maintain mental freshness and clarity. – Dr. Ken


Take a look at this concise but informative article (copy and paste into your browser):



The Importance of Cross-Training for Runners

July 24th, 2013

We all know about the health benefits of running – both physical AND mental – but it may also cause repetitive strain on body parts and be a source of injury.  By maintaining adequate flexibility and strength, you can limit your chances of suffering from running injuries.  How do we do this?  By incorporating different types of activities, such as cross-training, yoga, and core strengthening to name a few.  For more information, read the article below (by copying and pasting into your web browser) or call/email/message Dr. Ken & Dr. Jim if you have any questions:

The Importance of Proper Movement Patterns

July 23rd, 2013

Can you perform a deep squat? If you can, then you most likely have good functional movement patterns. However, many of us can not perform a proper deep squat (even though you may think you can, you probably are wrong!). Why is this? It can be from poor ankle range of motion, poor hip/core stability, or even loss of mobility in your mid and upper back. Whatever the case may be, it is important to note that faulty movement patterns will eventually lead to injury, which could be in an entirely different region of the body. If you are not assessed and treated properly, it will lead to re-injury. In other words, those shin splints or that Achilles’ tendon pain that keep flaring up and prohibit you from achieving your running goals, can be caused by something in your back or hips. Stop chasing pain.


Click below to find out more about the Selective Functional Movement Assessment and how it can help you as a runner/athlete.
Or call or email Dr. Ken & Dr. Jim if you have any questions.

Just Breathe!

July 10th, 2013

Great article about breathing and how it relates to not only sport-specific activity but also everyday activity and function. Just copy and paste the link below into your browser.

Good stuff! – KN

The CORE is the KEY!

July 8th, 2013

Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles. Yes, this includes running!  Click on the link to find out why. – Dr. Ken

When Do You Exercise?

June 28th, 2013

For those just starting to run or for those experienced runners who thought they were getting the most out of their workouts:

Beat the Heat

June 26th, 2013

We have another hot & humid day. Be careful if you are doing any activity outdoors today. Here are some more “beat the heat” tips: