ChiroMedica

04/25/2026

Balance of ☀️ for strength, bones/joints, immune system...& mood

Sun is key to conjugating vitamin D naturally ....but how much do we need?

Most people need about 5–30 minutes of sun exposure on face, arms, or legs, 2–3 times per week.

🔑 What affects how long we need?
Skin tone + time-of-day + season + exposure

Lighter skin: ~5–15 minutes
Medium skin: ~10–25 minutes
Darker skin: ~20–45+ minutes (can be 3–6× longer)

Best time: 10 AM – 3 PM (UVB rays strongest → more vitamin D production)

Location & season
In places like Chicago, winter sun is weak
→ You may not make enough vitamin D at all from sunlight during winter months

Clothing & sunscreen
Sunscreen reduces vitamin D production, but you should still use it for longer exposure
A common approach: brief sun exposure (a few minutes), then apply protection

⚠️ Important safety note
Avoid sunburn at all costs — it increases risk of skin cancer.

💊 When sunlight isn’t enough?
If you:
-live in northern areas (ie: Chicago winter!)
-have darker skin
-stay indoors a lot
…you might need a vitamin D3 supplement for all the health benefits

We can't wait to get outside for out dose of spring sun! ☀️ 🏓 🏃‍♀️‍➡️ 🚴🏃‍♂️‍➡️🚴‍♀️

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12/31/2025

Cheers to a bright new year! ✨
May we all thrive through movement, build strength, and enjoy optimal health in the new year! 💪🌿

07/25/2025

Weekend trail run - anyone?🤔

We can't wait to get out and enjoy some nature, solitude and healthy muscle/joint challenge, a little glute burn, some pore cleansing and learn something new...❤️

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03/22/2025

Shamrock Shuffle wishes 🌟
It's the unofficial Chicago spring movement kick off. May we thaw...and may your efforts bring the energy, the 🌞 and the 🌈 🏃‍♀️ 🏃‍♂️

Best of luck to all of our runners!

03/03/2025

Foot Strength & Minimalist Shoes: What the Research Says 👟

A recent systematic review explored how foot core exercises and minimalist shoes can impact foot muscle strength, size, and biomechanics. Here's what they found:

🏋️‍♀️ Foot exercises can boost foot strength and reduce arch movement while running.

👟 Wearing minimalist shoes may increase foot muscle size and strength.

🚶‍♂️ Runners using minimalist shoes may switch to a forefoot strike pattern, promoting more efficient movement.

While the evidence is promising, more research is needed on these interventions for improved foot biomechanics. And, minimalist shoes may not be for everyone, so check with your doctor.

If you’re looking to strengthen core foot and ankle musculature, checkout our office for  orthopedic evaluation, rehab and get on the road to better function!
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Ref: Peters-Dickie JL, et al. The effects of foot core exercises and minimalist footwear on foot muscle sizes, foot strength, and biomechanics: A systematic review and meta-analysis. Clin Biomech (Bristol). 2025 Feb.

11/27/2024

Thanks to the body for giving us so much most of us take for granted -- feeling, movement and joy!

Happy Thanksgiving to all the bodies--may we grow and prosper and practice gratefulness! ✌️🌱💗

11/05/2024

10/30/2024

Happy 🎃 from the 3 mile marker!

It's a beautiful day to get out for a recovery run -- promote momentum and relive the energy and support of the peoples!

We'll be cheering you on from Chicago and LaSalle!
🎉🙌🙌🙌
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10/12/2024

There's no better feeling than pride in one's self for achieving a personal goal! Godspeed!✨️✨✨

Be safe and enjoy Chicago!

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06/09/2024

Finding your STRIDE!

Studies show that 56% of recreational runners, and up to 90% of those training for a marathon, sustain a running-related injury each year.

Running mechanics play a key role in overuse injuries and meta analysis studies suggest that increased stride rate (decreased stride length) could reduce injury risk and improve recovery in runners. 

Small changes -- It was concluded that as little as a 5 or 10% change could make the difference. If you're having pain with running, see your doctor for an evaluation and get back to doing what you love! ❤️🏃

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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4000471/ -1941738113508544