Franklin Lakes Chiropractic and Sports Medicine Blogs

Why Your IT Band Is Always Tight (And What Actually Fixes It)

Mon, 25 May 2026 13:45:01 GMT

Published by Franklin Lakes Chiropractic and Sports Medicine | Franklin Lakes, NJ | 201-891-6065 | www.franklinlakeschiro.com

If you're a runner in Franklin Lakes, NJ, chances are you've dealt with that familiar ache on the outside of your knee. IT band syndrome is one of the most common running injuries we see at Franklin Lakes Chiropractic and Sports Medicine, and unfortunately, one of the most misunderstood.

What Is the IT Band?

The iliotibial band (IT band) is a thick strip of connective tissue that runs along the outside of your thigh, from your hip down to your knee. When it becomes irritated, you feel a sharp or burning pain on the outside of the knee, especially when running downhill or on banked surfaces.

Why Foam Rolling Alone Won't Fix It

The most common advice runners get is to foam roll the IT band. While this can provide temporary relief, the IT band itself isn't the root cause. It's tight because something upstream isn't working correctly.

The real culprits are usually:

Weak hip abductors (especially the gluteus medius)
Poor hip alignment or pelvic instability
Overpronation in the foot and ankle
Spinal misalignment affecting how load travels through the leg

How Sports Chiropractic Addresses IT Band Syndrome

At Franklin Lakes Chiropractic and Sports Medicine, we don't just treat the symptoms, we find the source. Our approach includes:

Chiropractic adjustments to restore hip and lumbar alignment
Soft tissue therapy to reduce tension in the TFL and lateral quad
Gait analysis to identify mechanical patterns that stress the IT band
Targeted rehabilitation exercises to strengthen the hip stabilizers

When to Get Checked

If you've had IT band pain for more than two weeks, or it keeps returning every training cycle, that's your body telling you the problem is structural, not just tightness. Don't wait until it forces you to stop running entirely.

�� Ready to Feel Better? Call Us Today!

If you're dealing with running-related pain or want to stay injury-free, our team at Franklin Lakes Chiropractic and Sports Medicine in Franklin Lakes is here to help. We specialize in sports chiropractic care for runners of all levels.

�� Call us: 201-891-6065

�� Visit: www.franklinlakeschiro.com

That Nagging Low Back Pain That Won't Go Away? Here's Why!

Mon, 18 May 2026 13:30:04 GMT

Franklin Lakes Chiropractic and Sports Medicine | Franklin Lakes, NJ | 201-891-6065 | www.franklinlakeschiro.com

Low back pain is the leading cause of disability worldwide and yet it's frequently undertreated, misunderstood, or simply tolerated. At Franklin Lakes Chiropractic and Sports Medicine in Franklin Lakes, NJ, low back pain is the single most common reason patients walk through our door. Here's what we know about it.

Most Chronic Low Back Pain Has a Mechanical Cause

Chronic low back pain is pain that has persisted for more than 12 weeks, and is rarely caused by serious pathology. In the vast majority of cases, it's the result of mechanical dysfunction: joints that aren't moving properly, muscles in chronic protective spasm, or disc-related pressure on surrounding nerves. These are all things chiropractic care is specifically designed to address.

Why It Keeps Coming Back

The reason most back pain recurs isn't bad luck, it's incomplete treatment. When people feel better, they stop care before the underlying dysfunction has been fully corrected. The pain goes away, but the joint restriction, muscle imbalance, or postural problem that caused it remains. One awkward movement later, it's back.

The Common Culprits We Find

Restricted lumbar facet joints that limit normal spinal movement
Sacroiliac joint dysfunction is extremely common and often overlooked
Hip flexor tightness pulling the pelvis into anterior tilt
Core weakness that leaves the lumbar spine without adequate support
Thoracolumbar fascia tightness from prolonged sitting

What Our Approach Looks Like

We don't just adjust and send you home. We combine chiropractic manipulation with soft tissue therapy, rehabilitative exercise, and education about posture and movement mechanics. The goal isn't just to make the pain stop, it's to make sure it doesn't keep coming back.

Ready to Feel Better? We Can Help!

If you've been living with low back pain that won't resolve, our team at Franklin Lakes Chiropractic and Sports Medicine in Franklin Lakes is here to help. We specialize in sports chiropractic care for active people of all ages.

�� Call us: 201-891-6065

�� Visit: www.franklinlakeschiro.com

What Is Sports Chiropractic & Why Athletes Swear By It

Mon, 11 May 2026 13:35:23 GMT

Franklin Lakes Chiropractic and Sports Medicine | Franklin Lakes, NJ | 201-891-6065 | www.franklinlakeschiro.com

You've probably heard athletes mention their chiropractor — but sports chiropractic is more than just back cracking. At Franklin Lakes Chiropractic and Sports Medicine in Franklin Lakes, NJ, sports chiropractic is a distinct discipline focused on optimizing how the musculoskeletal system performs under the demands of athletic activity.

What Sets Sports Chiropractic Apart

Sports chiropractors receive specialized training beyond standard chiropractic education in areas including: sports injury diagnosis and management, exercise rehabilitation, biomechanics and movement analysis, and nutrition for performance and recovery. The focus is not just on relieving pain — it's on restoring and maximizing function.

What We Actually Do

Diagnose and treat musculoskeletal injuries specific to sport and activity
Perform chiropractic adjustments to restore normal joint mechanics
Apply soft tissue techniques including myofascial release, Graston, and instrument-assisted work
Prescribe rehabilitative exercises to correct imbalances and prevent recurrence
Analyze movement patterns and gait to identify injury risk factors
Coordinate care with orthopedic, physical therapy, and medical providers when needed

Who Benefits From Sports Chiropractic

The short answer: anyone who moves. Our patients range from high school athletes and weekend warriors to marathon runners, competitive powerlifters, and recreational cyclists. You don't need to be a professional athlete to benefit from the same approach to musculoskeletal health that professional athletes use.

The Myths We Hear Most Often

That chiropractic is only for back pain. That adjustments are dangerous. That it's not "real medicine." All of these are incorrect. Chiropractic manipulation is one of the most evidence-supported conservative treatments for musculoskeletal pain and has an excellent safety record in the hands of qualified practitioners.

Ready to Feel Better? We Can Help!

If you're curious about what sports chiropractic can do for your body, our team at Franklin Lakes Chiropractic and Sports Medicine in Franklin Lakes is here to help. We specialize in sports chiropractic care for active people of all ages.

�� Call us: 201-891-6065

�� Visit: www.franklinlakeschiro.com

Why You Should Warm Up Before Yard Work (Yes, Really)

Mon, 04 May 2026 13:23:56 GMT

Franklin Lakes Chiropractic and Sports Medicine | Franklin Lakes, NJ | 201-891-6065 | www.franklinlakeschiro.com

Every spring and fall, we see a predictable influx of patients at Franklin Lakes Chiropractic and Sports Medicine in Franklin Lakes, NJ who overdid it in the yard over the weekend. Raking, mowing, shoveling, and gardening cause more acute musculoskeletal injuries than most people expect — and almost all of them are preventable.

Why Yard Work Is More Demanding Than It Looks

Most yard work involves repetitive asymmetrical movements - raking and shoveling always involve dominant-side bias - combined with sustained awkward postures (bending, kneeling, reaching) and sustained muscular effort over extended periods. The body is typically cold and hasn't moved much yet when the weekend warrior heads outside. That combination is a setup for strain.

The Most Common Yard Work Injuries

Lumbar muscle strains from raking or shoveling in cold muscles
Rotator cuff irritation from overhead pruning and trimming
Knee pain from prolonged kneeling or gardening in a squat position
Wrist and forearm strains from sustained gripping of tools
Neck and upper back pain from sustained forward head posture while weeding

The 5-Minute Warm-Up That Helps

Before you grab the rake or shovel, spend five minutes getting blood moving through the tissues you're about to use:

Arm circles and shoulder rolls — 30 seconds each direction
Hip circles and light squats — 10 repetitions
Spinal rotation standing — 10 gentle rotations each direction
Calf raises and ankle circles — 15 repetitions

Work Smarter, Not Longer

Break yard work into sessions. Forty-five minutes of raking, a 10-minute break to walk and stretch, then another 45 minutes is dramatically better for your body than two hours straight without stopping.

Ready to Feel Better? We Can Help!

If last weekend's yard work has left you stiff and sore, our team at Franklin Lakes Chiropractic and Sports Medicine in Franklin Lakes is here to help. We specialize in sports chiropractic care for active people of all ages.

�� Call us: 201-891-6065

�� Visit: www.franklinlakeschiro.com

Half Marathon Training: How to Protect Your Body at Peak Mileage

Mon, 27 Apr 2026 13:30:16 GMT

Published by Franklin Lakes Chiropractic and Sports Medicine | Franklin Lakes, NJ | 201-891-6065 | www.franklinlakeschiro.com

Training for a half marathon is one of the most rewarding athletic endeavors you can take on — but weeks 8 through 12 are when most runners hit the injury wall. Mileage is at its highest, cumulative fatigue has built up, and the body is under maximum stress. At Franklin Lakes Chiropractic and Sports Medicine in Franklin Lakes, NJ, we help local runners make it to the start line healthy.

Why the Final Training Block Is the Danger Zone

The majority of training-related injuries don't happen on week one, they happen deep in the training cycle, when tissues are fatigued and the mileage climbs. You're doing long runs of 10–12 miles, adding mid-week quality work, and your body is working overtime to adapt. This is when small imbalances become big problems.

The Most Common Issues We See During Half Marathon Training

IT band syndrome (peaking around the 9–10 mile long run mark)
Stress reactions in the tibia or metatarsals
Hip flexor and piriformis tightness limiting stride length
Low back pain from accumulated compression
Plantar fasciitis flare-ups with increased weekly mileage

Smart Strategies for the Peak Training Block

Never increase your long run and weekly mileage in the same week
Add a true recovery week every 3–4 weeks (reduce volume by 30%)
Prioritize sleep. Tissue repair happens at night
Don't skip strength work. Hhip and glute strength is protective
Schedule a mid-training chiropractic check-in before symptoms become injuries

Chiropractic as Your Training Partner

Many half marathon runners in Franklin Lakes treat their monthly chiropractic visit like a scheduled maintenance interval — not something they do when they're hurt, but something that keeps them from getting hurt. We'll assess your alignment, identify any emerging issues, and keep your body ready for race day.

Whether you're running your first half or chasing a PR, we're in your corner.

�� Ready to Feel Better? Call Us Today!

If you're dealing with running-related pain or want to stay injury-free, the team at Franklin Lakes Chiropractic and Sports Medicine in Franklin Lakes, NJ is here to help. We specialize in sports chiropractic care for runners of all levels.

�� Call us: 201-891-6065

�� Visit: www.franklinlakeschiro.com

Track & Field Injuries: What We See Most in Spring Season Athletes

Sat, 11 Apr 2026 02:33:08 GMT

Franklin Lakes Chiropractic and Sports Medicine | Franklin Lakes, NJ | 201-891-6065 | www.franklinlakeschiro.com

Track and field is deceptively demanding. The sport looks simple — run fast, jump far, throw

hard — but the injury profiles for sprinters, jumpers, and throwers are remarkably different from

one another. At Franklin Lakes Chiropractic and Sports Medicine in Franklin Lakes, NJ, we see

a significant influx of track athletes each spring, and the injuries we treat depend heavily on

event specialty.

Sprinters: Hamstring and Hip Flexor Strains

High-speed sprinting generates enormous forces in the hamstring at the moment of foot strike.

Hamstring strains — particularly at the proximal attachment near the sit bone — are the most

feared injury in sprinting. Hip flexor strains from the explosive drive phase are also common.

Both respond well to soft tissue therapy, chiropractic care, and a structured return-to-speed

protocol.

Distance Runners: Overuse Injuries

Track distance runners face the same overuse injury spectrum as cross country athletes: shin

splints, IT band syndrome, stress fractures, and plantar fasciitis. The track surface — while

consistent — is also very hard, which increases tibial stress compared to trail running.

Jumpers: Hip, Knee, and Landing Injuries

Long jumpers, high jumpers, and triple jumpers absorb massive impact forces at landing.

Patellar tendinopathy, hip flexor strains, and lumbar compression injuries are common. We

assess the full kinetic chain from the lumbar spine down to ensure athletes can generate and

absorb force efficiently.

Throwers: Shoulder, Elbow, and Back

Shot putters, discus throwers, and javelin athletes develop significant thoracic rotation demands

and shoulder stress. Lumbar rotation under load during the throw also creates back injury risk.

Thoracic spine mobility work is often a game-changer for throwing athletes.

Ready to Feel Better? We Can Help!

�� Call us: 201-891-6065

�� Visit: www.franklinlakeschiro.com

Baseball Pitching Injuries in Youth Athletes: What Parents Should Know

Sat, 11 Apr 2026 02:01:30 GMT

Franklin Lakes Chiropractic and Sports Medicine | Franklin Lakes, NJ | 201-891-6065 | www.franklinlakeschiro.com

Youth baseball pitching injuries have reached epidemic proportions in the United States. Elbow

surgeries that were once reserved for professional pitchers are now being performed on

teenagers — and in some cases, middle schoolers. At Franklin Lakes Chiropractic and Sports

Medicine in Franklin Lakes, NJ, we believe most of these injuries are preventable.

The Growth Plate Problem

Young athletes are not small adults. Their bones are still developing, and the growth plates at

the ends of bones are significantly weaker than the surrounding ligaments and tendons.

Repetitive throwing stress on an immature skeleton creates injury patterns that simply don't

occur in adult athletes — including Little League Elbow (medial apophysitis) and Little League

Shoulder (proximal humeral epiphysiolysis).

Warning Signs Every Parent Should Know

• Elbow pain on the inside (medial) aspect — the most common location

• Shoulder pain at the very top of the arm, especially with follow-through

• Decreased throwing velocity or sudden loss of control

• Pain that persists into the next day after pitching

• Any audible pop during throwing

The Pitch Count Problem

Most leagues now mandate pitch counts, but the rules don't account for total arm stress from

playing multiple positions (catcher to pitcher), travel ball, showcases, and year-round

competition. The cumulative load is what causes damage — not any single game.

How We Help

• Thoracic spine and cervical mobilization to optimize shoulder mechanics

• Shoulder and elbow soft tissue therapy

• Assessment of hip and core mechanics — the real source of pitching velocity

• Communication with coaches about appropriate load management

Ready to Feel Better? We Can Help!

If your young pitcher has been dealing with arm pain or soreness that persists, our team at

Franklin Lakes Chiropractic and Sports Medicine in Franklin Lakes is here to help. We

specialize in sports chiropractic care for active people of all ages.

Call us: 201-891-6065

Visit: www.franklinlakeschiro.com

Franklin Lakes Chiropractic and Sports Medicine Blogs

Why Your IT Band Is Always Tight (And What Actually Fixes It)

Published by Franklin Lakes Chiropractic and Sports Medicine | Franklin Lakes, NJ | 201-891-6065 | www.franklinlakeschiro.com

That Nagging Low Back Pain That Won't Go Away? Here's Why!

Franklin Lakes Chiropractic and Sports Medicine | Franklin Lakes, NJ | 201-891-6065 | www.franklinlakeschiro.com

What Is Sports Chiropractic & Why Athletes Swear By It

Franklin Lakes Chiropractic and Sports Medicine | Franklin Lakes, NJ | 201-891-6065 | www.franklinlakeschiro.com

Why You Should Warm Up Before Yard Work (Yes, Really)

Franklin Lakes Chiropractic and Sports Medicine | Franklin Lakes, NJ | 201-891-6065 | www.franklinlakeschiro.com ﻿

Half Marathon Training: How to Protect Your Body at Peak Mileage

Published by Franklin Lakes Chiropractic and Sports Medicine | Franklin Lakes, NJ | 201-891-6065 | www.franklinlakeschiro.com

Track & Field Injuries: What We See Most in Spring Season Athletes

Baseball Pitching Injuries in Youth Athletes: What Parents Should Know

Franklin Lakes Chiropractic and Sports Medicine | Franklin Lakes, NJ | 201-891-6065 | www.franklinlakeschiro.com