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Local Living Top Doc

DR. MARK KEMENOSH & ASSOCIATES Release Pain • Reach Potential Your Home. Your Community. Your Life.

Volume 6, Issue 1 Volume 6, Issue 1 Local Living 1

Dr. Mark Kemenosh & Associates


few years back when I started being an

associates and I use a combination of examination

Active Release Techniques provider, I had

and treatment on each patient. We focus on using

never imagined where things would be

our hands to evaluate the texture, tightness, and

today. After practicing Chiropractic for over 30 years

movements of the soft tissue. Abnormal tissues are

and nearly 20 years of providing Active Release

treated by combining precisely-directed tension with

Technique to Southern New Jersey, I can truly say

very specific patient movements.

our associates & I offer something special at this practice. When I started out in this profession I

We commonly treat high school athletes to

highly specialized in areas of the spine and offered

professionals as well as weekend warriors and

conservative treatments of spine related problems.

almost all types of sports and musculoskeletal

With the growth of Active Release Techniques, I have

injuries. Our patients know that the preventative

started conservatively treating almost all the areas

and restorative benefits of ART therapy can help

of the body involving movement. Active Release

you perform at your best, no matter what it is that

Techniques is a patented, state-of-the-art soft

you do.

tissue system that treats problems with the muscles, tendons, ligaments, fascia, and nerves. Every ART session is actually a combination of examination and treatment. My wonderful team of

Yours in Health,

Dr. Mark Kemenosh




Blue Water Media LLC

Karen A. Kovacs Publisher Sherilyn Kulesh / Kulesh Design Group Art Director Blair Johnson Director of Sales Lori Papp Senior Account Executive Susanna Koppany Marketing & Sales Manager Melinda Kovacs Accounting Manager Local Living Magazine is published by Blue Water Media LLC. For more information about Local Living Magazine please visit our website at

Conditions we commonly treat:, email us at or call at 609- 788-0443 All Rights Reserved No part of this publication may be reproduced without the expressed written permission of Blue Water Media LLC. This magazine purpose is for information & entertainment only. It is NOT an attempt to solicit business. Designed In the United States 2016

• Shin Splints • Hip Pain • Piriformis Syndrome • Rotator Cuff • Headache • Plantar Fasciitis • Sever’s Disease • Sports Injuries • Performance Enhancement

Click HERE to watch a video about ART.

• Bursitis • Tennis Elbow • Golfers Elbow • Runner’s Knee

Volume 6, Issue 1 Local Living


Meet the Team Dr. Mark S. Kemenosh Dr. Mark S. Kemenosh has been a practicing chiropractic physician for 33 years since he graduated from Sherman Chiropractic College in Spartanburg, South Carolina. Today, he implements many different techniques to assist his patients in achieving fast and optimal wellness and performance goals. He is a member of the ART (Active Release Technique) Elite Provider and Ironman Networks and is certified in all areas of the technique. These certifications consist of Masters, Nerve Entrapment, Upper Extremity, Spine, Lower Extremity, Active Palpation, Biomechanics and Nerve Entrapment. In addition, Dr. Kemenosh is also a Level 3 and Junior Level 2 TPI (Titleist Performance Institute) Certified Medical Professional. Other specific certifications include Toftness, Graston, Kinesio Taping and Myofascial Release.

foundation is rooted in functional sports medicine and the treatment of the elite athlete and weekend warrior alike. In keeping with his dedication to provide the best care possible, he is an Active Release Technique Certified Provider, which is the gold standard in the treatment of soft tissue pain and dysfunction. He is also certified in parts A and B of the McKenzie Method of Diagnosis and Treatment for the cervical, thoracic, and lumbar spines and pelvis. In addition to these certifications, he also has extensive training in Motion Palpation and Manipulation, Kinesio Tape Method, Instrument Assisted Soft Tissue Manipulation, Functional Rehabilitation, and flexion-distraction manipulation.

His patient base is a wide range of people whose needs are just as vast! Dr. Kemenosh is highly specialized in pediatric sports injuries and focuses on athletes who have sports injuries, need pain management or are striving to reach new personal records and want performance care! He has assisted many top athletes in the tristate area including collegiate and high school super stars, Olympians and professional sports players. No matter what your personal goals are, Dr. Kemenosh can help you achieve them and has the results to prove it! Dr. Andrew D. Gross Andrew D. Gross, DC, is a 2013 graduate of National University of Health Sciences in Lombard, IL. He is originally from Wenonah, NJ, and attended Gateway Regional HS in Woodbury Heights, NJ. His studies then took him to Penn State University in University Park, PA, where he earned a B.S in Kinesiology and minor in Neuroscience in 2010. Dr. Gross’ passion for Chiropractic Medicine began with a back injury he suffered while in high school, and it has since grown and matured into a career dedicated to helping others beat their pain. His diverse education and experiences have led him to be able to provide a variety of methods and techniques to deliver optimal care to his patients. Being a multi-sport athlete himself, Dr. Gross’ 4

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This variety of treatment options provides Dr. Gross and his patients with the versatility and ability to treat a great number of musculoskeletal injuries which goes well beyond the typical Chiropractic experience. These methods also enable the patient to take control of their treatment and their pain, meaning the doctor-patient relationship is truly a “team”. Pain is not the problem; it’s the result of the problem. Fixing the source of the problem has always been Dr. Gross’ focus, as this ensures the pain not only goes away, but stays away. He believes that relieving pain, optimizing performance, and staying pain-free are the keys to happiness and overall wellbeing.

Dr. Craig S. Evans Craig S. Evans, D.C graduated in 2014 from the National University of Health Sciences in Lombard IL. Originally from Brush Valley Pa, he attended United High School in Armagh, PA. Craig’s undergraduate studies took him to the Indiana University of Pennsylvania. He graduated with a B.S. degree in Health, Physical Education and Sport. Dr. Craig’s love for sports medicine started at an early age while being treated himself for sport injuries. An avid athlete he often was seen by his hometown Chiropractor who had a very strong basis in treating musculo-skeletal injuries. Growing up playing any sport available to him, his foundations are in functional medicine as well as sports medicine. Dr Evans is certified in Active Release Technique, which is the gold standard in the treatment of soft tissue pain and dysfunction. He is also a Cox Technique Certified provider, which is a diagnostic and treatment of neck and low back disorders. While studying at NUHS, he was a member of Motion Palpation Club, Sigma Phi Kappa Professional Fraternity and the Sports Rehab Club. Dr. Evans used many techniques while working in the NUHS clinic, which included Diversified manipulation technique, Kinesio-Taping Methods (Rock Tape), Instrument

Assisted Soft Tissue Manipulation, Functional Rehabilitation and Cox Flexion-Distraction form of manipulation. While away from the office, Dr. Evans enjoys running. He is an avid fall season marathoner whose personal best in the marathon is 3:42, captured in the 2013 Chicago Marathon. Craig also enjoys a wonderful family life with his wife and daughter in Mount Laurel, NJ. Dr. Tim Legath Timothy J. Legath, DC is a 2014 graduate of National University of Health Sciences in Lombard, IL. Originally from Allentown, PA, he attended Whitehall High School in Whitehall, PA. From there, his undergraduate studies took him to Saint Vincent College in Latrobe, PA where he graduated in 2010 with a B.A. degree in Biology.  Growing up as an avid sports fan, Dr. Legath has always had an interest in the sports medicine field. His sports background began when he was about 3 years old, the time when he laced up the ice hockey skates for the first time. Since then, he has played at all levels: travel hockey, high school, junior level, and 4 years at the collegiate level. He also grew up playing little league levels of football and baseball. It was through his own personal injury playing ice hockey that got him interested in the field of chiropractic care. After experiencing a scary back injury, he came out feeling completely better after just 2 weeks of care from his family chiropractor. Since then, he has dedicated his career to helping others who need help. During his academic time at NUHS, Dr. Legath became exposed to many different treatment techniques. His most influential technique became Active Release Technique, in which he is a certified provider. He has also been certified in the McKenzie Method of Diagnosis Parts A and B. Other techniques he is well versed in are Motion Palpation and Manipulation, Cox Flexion-Distraction Technique, Kinesio Tape, Instrument Assisted Soft Tissue Manipulation, Functional Rehabilitation, and Selective Functional Movement Assessment. A combination of these techniques are used to reach the primary goal: to get each patient back to optimum health and increase overall performance of activities.  Outside of the office, Dr. Legath enjoys playing ice hockey, exercising, and enjoying the city of Philadelphia, PA where he resides. Volume 6, Issue 1 Local Living


committed +  ENCOURAGING +  classical +   relaxed TOUGH


previously internationally ranked equestrian, Jill began practicing Pilates at fourteen, as it was a perfect supplement to her riding regiment. After graduating with a B.A. in Communication from the University of Delaware, and trying a corporate job on for size, she decided to pursue a different career path. Her love for Pilates and desire to stay fit directed her to the New York Pilates Studio® Teacher Certification Program headed by Brett Howard. Jill became a graduate of the program in 2016 and takes great pride in the precision of the Authentic Pilates™ method and the amazing results that it produces. Dr. Mark Kemenosh & Associates has joined with Jill to offer our patients rehabilitation with optimal stabilization through core strengthening. Core strength and flexibility enhances sport performance as well as mobility for anyone any age. Pilates is also a significant tool in pain control. Joseph Pilates developed his technique for the purpose of rehabilitation and continued wellness. In 10 sessions you’ll feel the difference, in 20 you’ll see the difference, and in 30 you’ll have a new body. Joseph Pilates You are only as young as your spine is flexible. Joseph Pilates Jill is also currently teaching at Uptown Pilates in New York City. 


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Pilates may sound intimidating, but it’s an accessible way to build strength in your core muscles for better posture, balance and flexibility. What exactly is Pilates? Pilates is a method of exercise that consists of low-impact flexibility and muscular strength and endurance movements. Pilates emphasizes use of the abdominals, lower back, hips and thighs. Pilates is named for its creator, Joseph Pilates, who developed the exercises in the early 1900s. A Pilates routine typically includes 25 to 50 repetitive strength training exercises. Pilates is similar to calisthenics, such as sit-ups and pushups. In fact, some people call Pilates the ultimate form of calisthenics.

What are the benefits of Pilates? By practicing Pilates regularly, you can achieve a number of health benefits, including: · Improved core strength and stability · Improved posture and balance · Improved flexibility · Prevention and treatment of back pain

How does Pilates fit into a total fitness program? If you’re a healthy adult, your weekly exercise routine should include: · At least 150 minutes of moderate aerobic activity

— or 75 minutes of vigorous aerobic activity

· Strength training exercises at least twice a week

Pilates can be a good strength training workout, but it isn’t aerobic exercise. You’ll need to supplement it with aerobic exercises, such as brisk walking, running, biking or swimming.

Volume 6, Issue 1 Local Living


What is Performance Care and How Does Active Release Technique Play a Role?


ootball, Baseball, Rugby, Ice Hockey, Triathlon, CrossFit, Strong Man, Track & Field, Golf and just about all sports focus on proper movement coordination to produce a desired goal.

Mobility and flexibility are very important key factors in achieving desired strength and endurance. Strength, endurance, coordination etc. determines our functional output and in some overall score/time/distance. Soft tissue flexibility is important in the later stages of the healing process when an injury has occurred. At this stage, ART™ plays an important role in achieving desired local flexibility in the injured area and in the surrounding tissues (fascia, connective tissue, muscles, tendons, nerves etc.). Achieving desired local flexibility in the tissue fibers and in the surrounding tissues, will give the patient or athlete huge advantage in the rehabilitation work, and later in functional settings.


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It’s important to address mobility/flexibility issues before you focus on strength etc. in rehabilitation after injury. The same applies for athletes in their building up and training. Our daily life activities / sports interfere with our biomechanical loading pattern and development. Our biomechanical pattern in our daily life activities / sports determines how our structures are being loaded and how we developed mechanically. When analyzing the patient’s, worker’s or athlete’s bio-mechanical pattern, the ART® provider easily detects which structures and related areas that needs specific attention. ART™ enables the provider to give precise treatment with the combination of mechanical tension and structural tension. These are the key elements when releasing different conditions in the soft tissue.

Examples: – scar tissue – impingement’s – nerve entrapment’s – contractile tissues – adhesion’s Without the necessary flexibility in the soft tissue, the athlete or worker will generally on most levels perform at a poorer level, and he or she will increase the risk of suffering from different soft tissue and joint pain/injuries in the future. ART™ is all about taking advantage of our biomechanical abilities in the work of treating injuries, optimizing tissue function or preventing soft tissue injury.

The provider utilizes the bio-mechanical advantages of the tissues being treated when structural tension (hand technique) is applied in the correct area. When correct treatments and additional programs are followed, the ART™ provider should be able to help athletes and workers avoiding conditions such as: – impingements (supraspinatus/bursa) or compressions elsewhere – peripheral nerve entrapments (carpal tunnel/tennis elbow/sciatica) – micro tears, and more severe tears (muscles, tendons, fascia’s etc.)

The provider utilizes his or her body positioning in order to be able to perform the treatment correctly and obtaining maximum range of motion.

Volume 6, Issue 1 Local Living


Shin Splints & Active Release


he super cool doctor term for shin splints that is commonly used is “Medial Tibial Stress Syndrome” which means pain from stress, on the inside of your shins. Shin splints come in all shapes of sizes but for the most part, we classify them as tenderness, soreness or pain that sits on the inner side of your lower leg (i.e. the shin bone).  Swelling sometimes is present depending on how much we try to “run through them”.  In most cases, the pain stops when you stop running, but when things get more serious, the pain continues even after the workout has ended and this could be a sign of the shin splints progressing into a stress reaction which is the very


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infantile stages of a stress fracture. If your doctor feels you are starting to get anywhere close to the possibility of stress fracture, the easiest thing to do is get a digital x-ray done around the areas of pain, followed by an MRI.  Stress fractures can be occasionally missed on x-ray, so if pain persists and the x-ray is clear, it’s often best to follow up with an MRI and even possibly the consult of a doctor specially trained in orthopedics.  Once a stress reaction or stress fracture is seen in on MRI, the shut down time based on the grading of the MRI tells us if you need anywhere from 4 to 8 weeks of rest time for the issue to heal.  PLEASE NOTE that 4 to 8 weeks is only the average and occasionally it can take longer to heal from a stress fracture!  Now before you get all worried, MOST RUNNERS DO NOT push shin splints to the point of being a true stress fracture, so please don’t automatically feel it’s gone that far without seeing a doctor!

What are some things you can do to self-treat shin splints? A lot of times, some REST is a great start to helping to curb the pain and discomfort from shin splints, but you actually don’t want to stop all running or exercising because you actually want some low-impact exercise. To keep up your activity while you are healing, you should try swimming, under water running (under water treadmill), or riding the bike are great ways to keep moving.  Eliminating all activity doesn’t actually help you heal any faster, but in contrast, too much activity is what gave you these pains, so we want to dial it way back at first. Often times ICE applied to the affected areas of the shin can help.  It’s important to only ice for 10 – 20 minutes at a time and most doctors / PT’s agree that icing five to six times per day is best.  You need to remember to keep the ice just slightly away from the skin and a thin towel helps to provide a great layer of insulation. You can take an over the counter NSAID (Non-Steroidal Anti-Inflammatory Drug) for help with pain relief.  These include ibuprofen (Advil or Motrin), naproxen sodium (Aleve), and acetaminophen (Tylenol).

What can I change to help my shin splints? Getting the right shoes can help solve a large part of the problem. If you are runner, you need to have to the proper footwear that supports and fits your feet properly.  Finding out when your shoes need to be replaced is also very beneficial because most shoes need to be replaced under running conditions at intervals between 250 and possibly as high as 500 miles. You may want to consider a better support inside of your shoes as well, we use Foot Levelers here at the office which are semi-rigid orthotic insoles to help better support our runner’s feet.  There are also many other options for running insoles and arch supports out on the market but buyer beware, you want to do research before just ordering something.

an Alter-G treadmill into your workouts is a great idea. Strength training also greatly helps to balance muscles in the lower extremity which may not be up to the task of keeping up with some of your very strong running muscles. Often times with runners, certain muscle groups become highly over developed, while others are left lacking.  Moving the body in more than one plane can greatly help runners get stronger in some of the smaller muscles they simply don’t use when running forward.  If you think about the amount of time you run forward in mostly a straight line, which is most of the time, you need to try other patterns of movement like moving sideways and even backwards to balance things out.  Calf raises, calf drops, first without weight and then weighted can both help to lengthen the calf muscles as well as strengthen them.  Toe raises on the other hand, first without weight and then with weight can help to strengthen the Tibialis Anterior muscle, the muscle on the front lateral side of your leg to help balance out which muscles are working hard when you are running! Strength Training (under the more clinically relevant term of corrective exercise) is also something that our office will recommend after we relieve the pain of shin splints most commonly using Active Release Technique, and possibly a scraping method known as Instrument Assisted Soft Tissue Manipulation.  We find the most benefit of treatment for runners and triathletes is to have the pain decreased by around 50%, then some activities like leg presses, single leg stance balance work, box squats, calf raises, toe raises, and heel drops all help to strengthen the entire lower extremity.  Taking movement patterns to another level like Kettlebell swings and slow motion weighted lunges (both forward and backwards, yes REVERSE LUNGES, aka The Devil) are very important to strengthening OTHER areas outside of just your super developed running muscles!  What may or may not work best for you is something that we need to assess, examine, and actually physically work on you so that we can make a strong recommendation to help improve what the problem actually is.

If you are deep into a workout regimen, many times lessening the impact overall is the key. This is best done by lessening the amount of repeated forces being placed through your shins.  As stated above, utilizing things like swimming, walking, biking, aqua-treadmill, and possibly

Volume 6, Issue 1 Local Living


Are you ready to head back to school? Are you ready for fall sports? PEDIATRIC SPORTS INJURIES


e have become known in the region as the go to doctors for a variety of sports injuries. Parents, coaches, pediatricians and some orthopedic sports physicians refer to our office for Active Release and Chiropractic care for QUICK results with the ability to continue playing and in some cases, improved performance. We specialize in treating many of the common pediatric sports injuries such as;


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Shin splints, IT Band, Snapping Hip Syndrome, Knee Pain, Piriformis Syndrome, Overuse Shoulder Injuries, Tennis Elbow, Golfers Elbow, Biceps Strains, Groin Strains (Groin Pulls), Ankle Strain/Sprain, Hamstring Strain/Sprain. We also commonly see neck, back and rib pain (of course) which are the more “traditional chiro stuff � we see every day! One area that we have had increased effectiveness treating recently have been concussions and the ongoing lingering issues related to them. Often times, we have patients referred to us from their pediatrician or orthopedic doctors who diagnose the concussion and then referred to our office for Active Release. While it is not necessary to be referred in by another doctor, in cases of concussion, it is almost always best to have your case managed by an orthopedic doctor. We find that using Active Release on the muscles of the upper back (thoracic spine) and the neck (cervical spine)

“I am a pediatric orthopedist with Nemours DuPont pediatrics. Dr. Kemenosh has treated many of my patients and has helped them return to activities without additional, invasive procedures. My operative patients have also been successfully treated. I have noticed a decrease in postoperative pain, improved, early range of motion and decreased recovery time. Active release has become a valuable tool in my practice and Dr. Kemenosh has been providing excellent care to my patients for many years.” — CANDICE HOLDEN, MD that issues like soreness and ongoing headaches are greatly reduced.

“Why didn’t someone tell me about

Our expertise covers all sports including running, swimming, baseball, gymnastics, fencing, equestrian, basketball, soccer, dance, cheerleading, LAX, wrestling, tennis, ice hockey, field hockey, football and even kids that are hurt just fooling around! When it comes down to just about any high school sport, we have worked on it at this point and time.

My child suffered for over six months

Active Release Technique Before? and got better after 2 weeks using ART with Dr. Mark Kemenosh and his team.” — PATRICIA STONE

In cases that the injury is not a tear or a fracture, we can usually get it 100% better in a reasonable number of visits with complete return to activities and often times with improved performance. Once the injury is addressed it rarely returns. If we find a problem outside of something we can competently treat conservatively with Active Release and Chiropractic methods, we have assembled a team of top sports doctors (orthopedics) that we refer to in various areas of South Jersey. Volume 6, Issue 1 Local Living


Short & Long Term Beneficial Effects of Running


unning on a regular basis has more benefits than simply staying active. The benefits of running have an immediate and long term effect on your health and general well-being. According to, the long term and short term benefits of running are equal for everyone, regardless of gender, age or physical condition. Before implementing a running routine talk with a doctor, especially if you have medical concerns. Running engages most parts of the human body in highimpact movements. This exercise increases your heart rate, burns calories and strengthens leg, arm, and core muscles. Each person is capable of different distances and paces while running. If you find that you are unable to run and talk at the same time you need to slow down your pace. The more you run, the greater capacity your lungs will have. Over a few weeks, increase the distance and pace of your run to continue to develop your running skills.

Short Term Benefits

Short term benefits from running include increased mental clarity, a boost in energy and improved sleep.


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Running stimulates the brain chemicals serotonin, dopamine and endorphins that make you feel relaxed and happy. This can improve self-esteem and confidence, reports These chemical releases also cause an increase in your energy levels. More oxygen is delivered to your tissues, improving sustainability. Running regularly can also improve your sleep, especially if you have trouble sleeping.

Long Term Benefits

Running on a regular basis can prevent certain diseases, such as stroke, diabetes and heart disease. Running burns a lot of calories, which can contribute to consistent weight loss. Losing weight can help lower blood pressure, blood sugar and blood cholesterol. Running might also promote living a long life, when combined with a diet low in saturated fat. A 2012 study conducted by the American Academy of Sports Medicine concluded that people who ran 20 miles weekly had a 19 percent decrease in the risk of death, according to


Implement a stretching routine before and after you run to prevent pulling a muscle. After running you need to allow a 5-minute cool-down time to allow the body to slowly return to a state of rest. This helps your body experience all the benefits running has to offer. If you become short of breath, feel nauseous, vomit or pass out, stop running and make an appointment with your primary physician.

What People Are Saying... “Dr. Kemenosh is an expert in treating sports injuries and physical therapy in general. Friends recommended him years ago when I couldn’t get rid of a running injury. Since then, he has been on my “highly recommend” list.” — DENISE, PHILADELPHIA “Dr. Mark treated my daughter, a high school athlete, for a number of injuries andconditions. He and his staff were fantastic. My daughter was fully healed and in great shape to play. I would recommend him very, very highly.” — ED, HADDONFIELD “I am not only an athlete but also a sports medicine physician. I cannot emphasize the importance of keeping soft tissue mobile to help optimize performance, treat injury and prevent further injury. I know what Active Release Therapy can do to keep me moving and active through all of my crazy adventures.” — TRINA M. LISKO, D.O. “Dr. Kemenosh is an invaluable member of my treatment team for athletes. His ability to help regain and maintain proper tissue motion and balance gets my athletes back on the field quickly. I highly recommend Dr. Kemenosh and Active Release Technique to my patients!” — BRIAN SOKALSKY, DO

“Dr. Mark Kemenosh has successfully treated our Haddonfield HS cross country and track runners and members of my family since 2007. His utilization of (A.R.T.) Active Release Therapy has allowed many of our runners to continue performing at highly competitive levels after experiencing pain that in the past would have resulted in time away from training. Numerous times I have had athletes return to practice after a single session with Dr. Kemenosh with big smiles because the pain they had been experiencing when running was gone or much improved.” — NICK BAKER / COACH

Volume 6, Issue 1 Local Living


LAUREL SPRINGS 3 Jefferson Dr.


Laurel Springs, NJ 08021

Sewell, NJ 08080

Phone: (856) 228-3100

Call (856)228-3100



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Dr. Mark Kemenosh & Associates Release Pain & Reach Potential Active Release Technique

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Dr. Mark Kemenosh & Associates Release Pain & Reach Potential Active Release Technique