In and Out Express Care Blog

Running to Lower Your Blood Pressure

By Dana MacCorquodale | Published Wednesday, September 19, 2018
Running can improve your blood pressure. Dr. N. Michael Baddar, Medical Director for In and Out Express Care, once told me "the lower your blood pressure, the longer you will live." This was the first time I had heard this and I was intrigued. Being physically inactive is linked to high blood pressure. Persistent high pressure can damage blood vessels, heart, brain, kidneys and your ey ..

NSAID Use and Rhabdomyolysis in Endurance Athletes

By Dana MacCorquodale | Published Wednesday, September 05, 2018
When I competed in the Chattanooga Ironman in 2014, I did so in opposition to my doctor. I was recovering from an IT band release operation that got infected with MRSA. In addition to this, I reinjured my knee while running speed intervals on the track. An MRI revealed that I had a bone bruise in 3 places. It hurt, a lot. In order to do IM Choo, I did zero road running the last 2 months of tra ..

Common Injuries and Urgent Care vs Emergency Room

By Dana MacCorquodale | Published Wednesday, August 22, 2018
When do I go to a Urgent Care? An urgent care clinic will provide help for issues such as illnesses, minor accidents, infections, and pains. But there are limits to what an urgent care clinic can do. For any issue threatening life, limb, or eyesight, you'll need to go to a hospital. We get a lot of questions on what conditions we can handle at In and Out Express Care. In this article, we'll go ..

How do I know if I am overtraining?

By Dana MacCorquodale | Published Wednesday, August 01, 2018
Whether you are a top age group triathlete, bodybuilder, golfer or runner, overtraining can be a plague to your progress. Due to many people’s highly competitive drive, they often ignore the signs of overtraining. This often leads to injury and dissatisfaction with one’s progress. If you’re a runner, you know the 10% rule. To stay injury free, it is best to only increase  ..

Open Water Swim Tips for Triathletes

By Dana MacCorquodale | Published Wednesday, July 11, 2018
Here are a few quick tips for open water swimming! If you have any questions, please don’t hesitate to give me a shout (/ask-coach-dana)! Never do an extended open water swim alone. Even the best swimmers in the world succumb to Mother Nature (e.g. Fran Crippen). DO NOT underestimate the water, it could cost you your life. For an open water swim over an hour, you MUST bring a drin ..

Dietary Supplements for Endurance Athletes

By Dana MacCorquodale | Published Wednesday, June 27, 2018
The world is trending towards a more natural approach. Be it in non-surgical medical aesthetics, health and physical fitness or skin care. People are looking for a better way. Gone are the days when we were content to put anything and everything in and on our bodies. The following supplements are backed by evidence that they will enhance aerobic conditioning, decrease recovery time and hel ..

Physical Steps for Mental Health

By Dana MacCorquodale | Published Wednesday, June 13, 2018
For some strange reason, the news hit me like a punch in the gut. I hadn’t even known the man, but Anthony Bourdain’s passing somehow elicited in me a very strong response. But why? I, like most women, love a bad boy. I had watched his show No Reservations for years, envious of the exotic places he visited and fascinated by his narration of each show. He seemed to be able to connec ..

Give open water swimming a try!

By Dana MacCorquodale | Published Tuesday, June 05, 2018
For some triathletes, the swim is an obstacle. For others, the swim is a time for them to shine in a triathlon. They are in their element when in the open water. When you think about swimming, what is the first thing that pops into your head? For most people, images of a pool with crystal blue water comes to mind. However, if they’ve grown up swimming on a competitive team, it&rsquo ..