Modern Motion Chiropractic

05/11/2026

𝗔𝗥𝗘 𝗬𝗢𝗨 𝗥𝗔𝗖𝗜𝗡𝗚 𝗧𝗛𝗘 𝗖𝗟𝗘𝗩𝗘𝗟𝗔𝗡𝗗 𝗠𝗔𝗥𝗔𝗧𝗛𝗢𝗡 𝗧𝗛𝗜𝗦 𝗪𝗘𝗘𝗞𝗘𝗡𝗗?

Whether you are lining up for the 5K or the full marathon, race week is not the time to do more. It is the time to recover, stay consistent, and set yourself up to feel your best on race day.

A few simple reminders this week:

▪️ Cut back on extra training
▪️ Focus on sleep, hydration, and nutrition
▪️ Do not try anything new with shoes, fuel, or gear
▪️ Have a plan for race morning
▪️ Trust the training you have already done

The goal this week is to get to the start line feeling fresh, confident, and ready to go.

05/04/2026

𝗜𝗡𝗝𝗨𝗥𝗬 𝗥𝗘𝗗 𝗙𝗟𝗔𝗚𝗦 🚩

When you are training or exercising, some discomfort is normal. The biggest question I get asked is, “How do I know if it’s an injury or just soreness?”.

Use the S.O.R.E. acronym to know when it’s time to pay attention ⬇️

🔹S – Sharp or stabbing
Muscle soreness is usually dull, achy, and spread out.
Sharp, pinpoint pain is often a sign of tissue irritation or injury.

🔹O – Ongoing
Typical soreness peaks around 24–48 hours and then improves.
If your pain is lingering or not getting better after a few days, that’s a red flag.

🔹R – Restrictive
Soreness might make you feel tight, but it shouldn’t limit your ability to move.
If you’re changing your stride, avoiding certain movements, or feeling “stuck,” your body is compensating.

🔹E – Evolving
Pain should trend in the right direction.
If it’s getting worse, spreading or changing in nature- you may have problem.

THE BOTTOM LINE:
Not every ache means stop, but ignoring the wrong type of pain is how small issues turn into bigger injuries.

04/30/2026

𝗧𝗛𝗘 𝗧𝗔𝗣𝗘𝗥 𝗠𝗬𝗧𝗛𝗦 𝗧𝗛𝗔𝗧 𝗖𝗔𝗡 𝗦𝗔𝗕𝗢𝗧𝗔𝗚𝗘 𝗬𝗢𝗨𝗥 𝗥𝗔𝗖𝗘

The taper is one of the hardest parts of marathon training. Not the mileage, but because of the mental game.

Runners worry about losing fitness, eat less than they should, stop strength work, or panic when they feel phantom pains.

Here’s the truth: tapering is about recovery, not rest. Your fitness is already built.

The taper lets your body absorb that work, restore energy, and arrive fresh on race day.

Which taper myth have you believed before? Drop it in the comments ⬇️

‼️Need help staying injury-free and recovery-ready? Call/text (440) 661-3719 or book online: modernmotioncle.com

04/28/2026

𝗦𝗨𝗣𝗘𝗥 𝗦𝗛𝗢𝗘𝗦: 𝗪𝗢𝗥𝗧𝗛 𝗧𝗛𝗘 𝗛𝗬𝗣𝗘 𝗢𝗥 𝗢𝗩𝗘𝗥𝗛𝗬𝗣𝗘𝗗?

Super shoes aren’t just marketing; they’ve legitimately changed distance running. But I still get asked daily, “What actually are Supershoes?”.

𝗪𝗛𝗔𝗧 𝗠𝗔𝗞𝗘𝗦 𝗔 “𝗦𝗨𝗣𝗘𝗥 𝗦𝗛𝗢𝗘”?
It comes down to 3 key things:

🔹High-stack, lightweight foam: usually PEBA-based foams that are more energy-efficient than traditional EVA

🔹Carbon fiber plate: adds stiffness to reduce foot dorsiflexion, lowering energy loss in these joints during push-off

🔹Rocker geometry: designed to keep you moving forward with less energy loss

Put those together: better running economy. Studies show improvements of ~2–4%, which is massive over a marathon.

𝗪𝗛𝗬 𝗧𝗛𝗘𝗬 𝗕𝗟𝗘𝗪 𝗨𝗣
Simple: they make running feel easier at faster paces.

Less energy cost = better performance + faster recovery between hard efforts.

That’s why you see them everywhere from elites to everyday runners chasing PRs.

𝗛𝗢𝗪 𝗧𝗢 𝗨𝗦𝗘 𝗧𝗛𝗘𝗠 𝗣𝗥𝗢𝗣𝗘𝗥𝗟𝗬
These aren’t daily trainers.

• Save them for races and key workouts (tempo runs, long runs with pace work)

• Limit use to keep them feeling fresh and responsive

• Rotate with a more stable daily trainer

Think of them like race-day tools, not everyday shoes.

𝗣𝗢𝗧𝗘𝗡𝗧𝗜𝗔𝗟 𝗗𝗢𝗪𝗡𝗦𝗜𝗗𝗘𝗦 (𝗧𝗛𝗔𝗧 𝗣𝗘𝗢𝗣𝗟𝗘 𝗗𝗢𝗡’𝗧 𝗧𝗔𝗟𝗞 𝗔𝗕𝗢𝗨𝗧)

• Less stability

• Changes your mechanics

• Durability is lower: they may not last as long as other shoes

• Long-term injury risk?: still not well researched

𝗠𝗬 𝗙𝗔𝗩𝗢𝗥𝗜𝗧𝗘𝗦

• Nike Alphafly: aggressive, bouncy, built for race day speed

• New Balance FuelCell SuperComp Elite: a little more forgiving, super smooth for long races

Ran all my races in the SuperComp Elite last year and loved them.

𝗙𝗜𝗡𝗔𝗟 𝗧𝗔𝗞𝗘𝗔𝗪𝗔𝗬
Super shoes are a tool.

If you’re healthy, training consistently, and using them strategically, they can give you an edge.

04/27/2026

𝗧𝗛𝗘 𝗙𝗢𝗥𝗚𝗢𝗧𝗧𝗘𝗡 𝗡𝗨𝗧𝗥𝗜𝗘𝗡𝗧 𝗜𝗡 𝗥𝗨𝗡𝗡𝗘𝗥𝗦

Most runners have their nutrition dialed in.
Protein ✔️ Carbs ✔️ Hydration ✔️

But one thing almost always gets overlooked…
Micronutrients ‼️, specifically Antioxidants.

Every run creates oxidative stress.
This is the buildup of free radicals (unstable molecules) produced when your body uses oxygen to create energy during running.

In small amounts, this is normal and even helpful for adaptation.

But with higher mileage, harder efforts, or poor recovery, it can start to break down muscle tissue, increase inflammation, and slow recovery.

𝗪𝗛𝗬 𝗜𝗧 𝗠𝗔𝗧𝗧𝗘𝗥𝗦
Antioxidants help neutralize those free radicals.
→ Support muscle recovery
→ Reduce excessive inflammation
→ Protect cells and tissues
→ Help keep your immune system strong during training

𝗛𝗢𝗪 𝗧𝗢 𝗚𝗘𝗧 𝗧𝗛𝗘𝗠
Think color in your diet:
→ Berries
→ Leafy greens
→ Beets
→ Sweet potatoes
→ Citrus

𝗪𝗛𝗘𝗥𝗘 𝗦𝗨𝗣𝗣𝗟𝗘𝗠𝗘𝗡𝗧𝗦 𝗖𝗔𝗡 𝗛𝗘𝗟𝗣
Turmeric (curcumin) is one of my go-to’s:
→ Supports healthy inflammation response
→ Helps with muscle soreness and joint stress
→ Useful during high mileage or race prep

Ask about this at your next appointment so we can determine if this supplement is right for you.

Macros fuel your runs.
Micronutrients determine how well you recover from them.

04/24/2026

𝗢𝗙𝗙𝗜𝗖𝗘 𝗨𝗣𝗗𝗔𝗧𝗘𝗦 💚

Starting in June, new patient appointments will be limited to prepare for Dr. Jo’s maternity leave in August.

If you’ve been thinking about getting started, May is the time to get in.

Evening appointments are booking up fast! If you need after-work times, make sure to plan ahead and secure your spot.

Thank you all for the continued support!

Call or text us at (440)661-3719
Website: www.modernmotioncle.com

04/21/2026

𝗧𝗛𝗘𝗦𝗘 𝗠𝗜𝗦𝗧𝗔𝗞𝗘𝗦 𝗖𝗢𝗨𝗟𝗗 𝗗𝗘𝗥𝗔𝗜𝗟 𝗬𝗢𝗨𝗥 𝗥𝗔𝗖𝗘.

For some of you planning on running a spring race, you may be approaching Peak Week! This can be excited time to test your fitness and feel ready to race. But as mileage builds, recovery becomes more important than ever. Unfortunately, many runners unintentionally sabotage it:

1️⃣ Treating “rest days” as another hard workout

2️⃣ Trying to make up for missed runs by doubling up

3️⃣ Adding brand-new workouts this late in the game

Each one taxes your body, delays adaptation, and raises your risk of injury. The final weeks should be about absorbing your training, not breaking yourself down.

Have you made any of these mistakes? Drop a comment below 👇 and tell us which one you’re guilty of!

Need help getting to the start line healthy? Book a pre-race recovery session:

Call/text (440) 661-3719 or schedule online at www.modernmotioncle.com

performanceready runnerslife sportsrecovery mobilitymatters holistichealthcare

04/20/2026

Happy Marathon Monday 💙💛

Congratulations to all the Boston Marathon Runners & Qualifiers. This is always such an inspiring event to be a part of or to watch from the sidelines. It takes such a special amount of dedication and passion to qualify and show up on race day. I will never take for granted how lucky I am to have experienced it myself.

As I sit here 25 weeks pregnant with very few miles on my feet over the last few months. It’s hard to not feel some level of FOMO and honestly sadness for another time in my life that I miss so much.

If you are going through an injury, illness, pregnancy, mental battle, or just life. I think it’s important to recognize that your current state doesn’t erase all the accomplishments you had in the past. Goals may change, but one day you’ll feel like yourself again.

And hey maybe I’ll see you on the start line in 2027 👀

04/16/2026

𝗪𝗛𝗔𝗧 𝗧𝗢 𝗗𝗢 𝗪𝗛𝗘𝗡 𝗣𝗔𝗜𝗡 𝗦𝗧𝗔𝗥𝗧𝗦

Most people either ignore it or completely shut everything down

Here’s a better approach ⬇️

🔹𝗧𝗔𝗞𝗘 𝗡𝗢𝗧𝗘𝗦
What exactly hurts
When does it hurt
What movements make it worse
What actually feels okay

Get specific
This is how you start figuring it out instead of guessing

🔹𝗠𝗢𝗗𝗜𝗙𝗬, 𝗗𝗢𝗡’𝗧 𝗙𝗢𝗥𝗖𝗘
If something hurts, don’t push through it
But don’t stop everything either

Adjust range of motion
Slow things down
Change the movement

Find what’s tolerable

🔹𝗚𝗢 𝗕𝗔𝗖𝗞 𝗧𝗢 𝗧𝗛𝗘 𝗕𝗔𝗦𝗜𝗖𝗦
Walking
Light mobility
Easy movement

Nothing fancy
Just get your body moving without flaring it up

🔹𝗖𝗛𝗘𝗖𝗞 𝗬𝗢𝗨𝗥 𝗟𝗢𝗔𝗗
Did you ramp up too quickly
Mileage, intensity, volume

A lot of the time it’s not the movement
It’s how much you’re doing

🔹𝗣𝗔𝗬 𝗔𝗧𝗧𝗘𝗡𝗧𝗜𝗢𝗡
If it’s getting better, you’re on the right track
If it’s getting worse or not changing, don’t wait on it

The earlier you address something, the easier it is to fix

Pain isn’t random. There’s always a pattern

The goal is to find it early before it turns into something bigger

04/14/2026

𝗛𝗢𝗪 𝗧𝗢 𝗦𝗧𝗥𝗨𝗖𝗧𝗨𝗥𝗘 𝗔 𝗣𝗘𝗥𝗙𝗘𝗖𝗧 𝗥𝗘𝗖𝗢𝗩𝗘𝗥𝗬 𝗗𝗔𝗬

The difference between progress and pain is how your body recovers in between hard efforts. Most runners I work with dread rest days because they feel like it’s just a day of doing nothing.

But changing your mindset and using this day to recover the right way can be the difference between a PR or an injury.

𝗪𝗔𝗟𝗞
Light movement keeps blood flowing → delivering oxygen + nutrients to damaged tissue
Aim for 10–30 minutes, but keep it easy!!

𝗠𝗢𝗕𝗜𝗟𝗜𝗧𝗬
Focus on areas that take the biggest hit
Hips, calves, hamstrings, mid-back
5–10 minutes of controlled movement > aggressive stretching

𝗡𝗨𝗧𝗥𝗜𝗧𝗜𝗢𝗡
Your body is in repair mode
Prioritize protein + carbs to restore glycogen and rebuild tissue
This is not a day to significantly cut back or restrict calories. Eat balanced nutritious meals that fuel recovery.

𝗛𝗬𝗗𝗥𝗔𝗧𝗜𝗢𝗡
Dehydration slows recovery, period
Add electrolytes if you had a hard session or long run
Your muscles need fluid to function and heal properly

𝗦𝗟𝗘𝗘𝗣
This is where actual recovery happens
Growth hormone release increases during deep sleep → driving tissue repair, muscle rebuilding, and nervous system recovery

Aim for 7–9 hours of quality sleep

𝗪𝗛𝗔𝗧 𝗡𝗢𝗧 𝗧𝗢 𝗗𝗢
• Skip meals or under-eat
• Turn recovery days into “secret workouts”- I am talking, intense lifting sessions, HIT classes, or long Peloton rides
• Sit all day without moving
• Stay up late scrolling

04/09/2026