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A common misconception people have about stretching is that it is a passive activity–that is, the muscles should be stretched by using of gravity to pull the muscles. Wrong! In fact, over time passive stretching is the best way to injure yourself.

Active stretching is really the proper way to stretch. An active stretch is contracting the muscles as you stretch, both the muscle being stretched and its antagonist–the muscle doing the opposite action. As an example let’s take the hamstrings: most people, when doing a hamstring stretch, will just bend forward at the waist, passively, letting everything–head, neck and arms included–just hang down.

An active version of the same stretch would be bending forward at the waist, but now maintaining an arch in the back to preserve the discs of the lumbar spine (a common source of severe low back injury). Then while pushing the heels down into the ground and the knees back (which contracts the quadriceps, the antagonists to the hamstrings), the butt is actively lifted upward toward the ceiling, literally pulling the hamstrings from one end (the knees) and oppositely from the other (buttocks). That, my friends, is an active stretch.

Watch the video below to see a demonstration of active stretching. Passive stretching is sometimes warranted, particularly if you have never stretched, or it’s been so long it may as well be considered never…in these cases, a passive stretch will be just fine. But over the long haul, if you want to prevent injury and get the best stretch you can, that comes from active stretching.


Are you a runner suffering from shin splints? Are shin splints keeping you from hitting the road or the track? Here’s your solution:

Check out this video showing how I treat leg pain and shin splints in my Los Angeles, Beverly Hills and West Hollywood chiropractic office.

Shin splints are a painful condition causing pain in the front of the leg, usually in runners or jumpers. If left untreated, chronic shin splints can eventually lead to a stress fracture.

If you are experiencing pain in the front leg or calf, watch this video, and see your local chiropractor today. If you are looking for a Los Angeles, Beverly Hills or West Hollywood chiropractor, this video will show you how to find me.


Do you wear orthotics? Do you have back pain, hip pain, knee pain; do your feet hurt? Has anybody checked your feet? If you wear orthotics, then you know how much they help your particular condition. But did you know they need to be repaired periodically?

Orthotics are devices inserted into the shoes that support the feet. They are customized to each individual, so they may provide an arch for one whose arches collapse; or they might provide cushion for people that come down hard on their feet. Each foot dysfunction and gait abnormality has its own particular correction in custom-made orthotics.

We take approximately ten million steps a week. By the shear volume of it all, orthotics wearers have to be aware of one thing–orthotics eventually break down. Once the device expires, symptoms slowly return. Hello sciatica–long time no burn. Shin splints–thought you’d never come back. Oh, and low back pain–fuggedaboutit–that’ll come back with a vengeance. Sometimes symptoms return slowly; other times–BAM!–hello again.

The approximate time frame to repair or replace your orthotics is 1-2 years. For runners or heavy tennis players that only have one pair, your looking at closer to a year. But for the average weekend warrior, or for the person with two or more pairs, it’ll be closer to a year and a half, two years. Once you get them repaired, your orthotics will be like brand new.

Just ask my Los Angeles, Beverly Hills, and West Hollywood chiropractic client Eddie Pence. He’s been running around in his pair for a couple of years–he’s taken them up Runyon Canyon in Hollywood, trudged them through the Los Angeles flag football gridiron, and slugged mud in them with his dog at the most popular of West Hollywood dog parks. And although the Biomechanical orthotics we fit him for could take a serious licking, Ed knows that to keep them ticking, it’s time for a repair.

If you need orthotics, or you would like to have your low back, hip, groin, knee, calf, shin or foot pain evaluated by a sports chiropractor, and you live in Los Angeles, Beverly Hills, or West Hollywood, come see Dr. Nick Campos and get your foot problems squared away.

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