One of the most common causes of hand and wrist pain is a condition called Carpal Tunnel Syndrome.   This condition is usually the result of the median nerve getting trapped and compressed in the carpal tunnel as it courses towards the hand.

The carpal tunnel is a “tunnel” in which the bottom and sides of the tunnel are formed by the carpal or wrist bones and the top is formed by the transverse carpal ligament.  This ligament or fibrous band connects the top two carpal bones.  Inside the carpal tunnel is the median nerve as well as 9 of the flexor tendons for the fingers and thumb.  The purpose of the carpal ligament is to stabilize the carpal bones and anchor some of the tendons for the hand muscles (finger flexors) to enable them to work correctly.

Carpal tunnel syndrome occurs due to compression of the median nerve running through this tunnel.  The compression can be due to swelling of the tendons, inflammation of the tendons, overall fluid retention in the body (due to pregnancy, allergies, or other inflammatory conditions) and over-use injuries (such as typing).

Carpal tunnel syndrome can be classified as mild, moderate or severe.

Mild carpal tunnel presents as primarily sensory symptoms with numbness and tingling of the fingers and hand.  As the median nerve gets more compressed the symptoms of carpal tunnel syndrome becomes more severe and the motor component of the nerve gets involved.  When this happens, weakness and atrophy (muscle wasting) can be seen.

Common Symptoms of Carpal Tunnel Syndrome:


– Numbness, tingling or aching of the thumb, 2nd, 3rd, and part of the 4th fingers

– Nighttime hand/wrist pain and numbness

– Difficulty typing, or with fine finger movement involving the first 3-4 fingers

– Numbness and tingling which worsens when the wrist/hand is bend at a right angle (either flexed forward or extended backwards)

– Electric shock sensations radiating into the hand

– Pain that radiates from the wrist upward towards the elbow

Moderate to Severe: (in addition to above symptoms)

– Weakness in hand grip

– Dropping objects from the hand

– Muscle wasting in the palm of the hand, especially at the base of the thumb

For mild symptoms the use of a wrist splint at night will be helpful.  These splints can be purchased over-the-counter at a pharmacy or medical supply store.  The splint should have Velcro or adjustable type straps and should have some sort of support or rigid material on the underside of your wrist and palm, that will prevent your wrist from bending forward too much.   The splint should be worn at night to prevent inadvertent wrist bending, and can be worn during the day if symptoms are continuously present.

Certain exercises may exacerbate carpal tunnel syndrome such as push-ups, planks, and low jacks.  Any exercise which puts pressure through the wrist while it is at a 90 degree angle from the arm can further compress the median nerve in the carpal tunnel.   Helpful exercise modifications include doing push-ups on your fists and keeping your wrists straight, or doing the push-up on an incline (with your head higher than your feet) so you are putting less weight through your wrists.

In addition, activity modification may be indicated if the above interventions are not helpful.  If cleared by your doctor, adding a small amount of Vitamin B6 (<200mg/day)  is beneficial for improvement of nerve function.  Vitamin B6 acts a a diuretic (decreases swelling), helps the body to make neurotransmitters and helps with the function of the immune system.

Foods which contain B6 include:

  • Wild caught tuna
  • Bananas
  • Salmon
  • Grass-fed beef
  • Chicken breast
  • Spinach

If dietary, activity, and exercise modification are not successful in treating your carpal tunnel syndrome in conjunction with the use of a wrist splint and occasional anti-inflammatory medications, it is important to be evaluated by a health care professional.  In addition, if your symptoms progress, are not localized to your first three fingers, or are associated with any other symptoms, make sure to get checked to rule out other causes of hand/finger numbness.

If conservative treatments fail, other interventions such as physical therapy, corticosteroid injections, prolotherapy, platelet rich plasma injections, or surgical release may be indicated.

Disclaimer.  The information provided here is not intended to substitute for medical care and should not be used for treatment or diagnosis.  If you have, or suspect you have a problem concerning your health please consult with a licensed healthcare professional.




THE MAX Challenge Is Coming to Hoboken, NJ!

“Clap It Up and MAX High-Fives” for Cassandra Wilson on being awarded THE MAX Challenge of Hoboken, NJ. With her infectious smile and magnetic personality, we are certain Cassandra and THE MAX Challenge of Hoboken will transform thousands of lives in North Jersey. Please help us congratulate and welcome Cassandra to THE MAX Challenge family of franchise owners! THE MAX Challenge continues to lead the way as one of the fastest growing fitness programs in America.

If you are local to Hoboken, NJ and would like to be kept in the loop on our Grand Opening schedule and learn more about how THE MAX Challenge can help you achieve your fitness goals, please visit www.THEMAXChallenge.com

For franchise information and available territories please contact EricTaylor@THEMAXFranchising.com or call Eric direct @ 732.410.2469.



Angela fell in love with THE MAX Challenge program as a member over 3 ½  years ago.  She followed her heart, took a leap of faith as first time business owner and opened THE MAX Challenge of Piscataway. Today, Angela and her team are successfully running and transforming lives at THE MAX Challenge of Piscataway and Sayreville, NJ. She also owns the rights to Wayne, Fairlawn and Paramus all on schedule to open in the near future! Please help us in congratulating Angela and her team with a MAX Challenge “high-five” as they celebrate their 3 year MAXiversary!    



THE MAX Challenge is quickly becoming the fastest growing fitness concept in America!

 With 86 units awarded in 8 states, THE MAX Challenge is transforming thousands of members lives and helping our franchise owners create a lifestyle they’ve always dreamed about.

For franchise information and available territories contact EricTaylor@THEMAXFranchising.com or call Eric direct at 732-410-2469.



In this video, MAX Challenge franchisee Amy Potpinka shares how she became a business owner without any prior business experience. THE MAX Challenge franchise system has a proven success process that allows virtually anyone to be successful, regardless of their past experience in business. For franchise information contact Rubin@THEMAXFranchising.com or call him direct at 732-702-3005.

Watch Amy’s Video here













Congratulations and a MAX Challenge “High-Five” to Fausto Rotundo for being awarded THE MAX Challenge of Ridgefield, NJ! Fausto is also celebrating his first-year MAXiversary as a member of THE MAX Challenge of Manalapan. His passion for the program and helping people transform their lives inspired him to pursue his dream of owning a MAX Challenge franchise. Please help us congratulate and welcome Fausto to THE MAX Challenge family of franchise owners!

If you are local to Ridgefield, NJ and would like to be kept in the loop on our Grand Opening schedule and learn more about how THE MAX Challenge can help you achieve your fitness goals, please visitwww.THEMAXChallenge.com

For franchise information please contact EricTaylor@THEMAXFranchising.com or call Eric direct @ 732.410.2469.















Numbness and tingling in the feet during exercise is a fairly common complaint I have come across during my years of treating patients.   There are multiple etiologies for numbness, some of which are benign, and others that may indicate a more serious underlying issue.   In this article we will focus on some of the causes of numbness and tingling and several factors that can be modified to alleviate these complaints.

Some common words used to describe pain related to nerve injuries include:

– Numbness

– Tingling

– Burning

– Electric Shock

– Freezing

– Pins and Needles

In addition, sometimes nerve pain can cause a sensation that is out of proportion to the amount of pressure or stimulation applied to an area.  For example, when you lightly touch your skin, you know you are being touched, but it should not feel painful.  When the nerves in the area you are touching are damaged, the light touch can actually stimulate a painful sensation.

One of the most common causes of foot pain and numbness during exercise is due to poorly fitting shoes or socks that are to bulky.  The easiest fix is to have your shoe wear evaluated by a medical professional or even a specialty shoe store.  If you are wearing shoes with a toe box that is too small or have stiff shoes with an exceptionally high arch support these might be the causes for your pain.   By getting proper fitting shoe-wear for your body type, you maybe able to completely eradicate your pain.

The nervous system has two parts, the central nervous system, and the peripheral nervous system.  The central nervous system is composed of the brain and the spinal cord, and the peripheral nervous system is made up of all the peripheral nerves in the body found outside of the spinal cord.   The nerves themselves are composed of two basic parts the axon and the myelin.  The axon is like a wire that carries the information from one part of the body to another.  The myelin is the covering outside the nerve, like the insulation of a wire.  In a nerve injury, the axon, the myelin, or both can be damaged.  The type of damage sustained by the nerve determines the symptoms that are present and the duration of the injury.

Pain in the foot can be due to compression, inflammation, or infection anywhere along the path of the nerve.  Pain during exercise is most likely due to intermittent nerve compression.   There are certain places in the body which are prone to nerve compression because of our anatomy and the tight spaces the nerves need to pass through.    It is important to assess the areas of the foot that are numb because this can help to localize where the compression is occurring.

 Morton’s Neuroma

One example of nerve compression is a Morton’s Neuroma.  This is the result of compression, stretching, or repeated irritation of the interdigital nerve usually between the 2nd and 3rd or 3rd and 4th toes.  It is more common in females than males, and is sometimes described as “walking on marbles”.  Typically the pain radiates into the toes closest to the neuroma and the forefoot.  The pain is usually intermittent in nature and can be alleviated by removing shoes.   Often sneakers with small toe boxes “tight shoes” and high-heeled shoes aggravate the neuroma.   It is also more common in people with tight calf muscles and very flat feet due to their body mechanics.    It can be treated temporarily with a nerve injection into the foot.   In addition, changing your shoe wear and possible use of shoe insert or pad may be helpful.  Physical therapy may also be indicated.  If physical therapy and conservative interventions fail, then surgical removal may be necessary.

Tarsal Tunnel Syndrome

Another reason for nerve compression is a condition called Tarsal Tunnel Syndrome.    The tarsal tunnel is the canal formed between the inside of the ankle bone and a band of ligaments that stretch across the foot.  The tibial nerve runs inside the tunnel and can get compressed.   Pain and sensory disturbances due to tarsal tunnel syndrome is usually located in the bottom of the foot.  Some causes for tarsal tunnel syndrome include, bony anatomy, ankle swelling (due to cardiac issues, inflammation, or injury), flat feet, arthritis or bone spurs.  Non-surgical treatment options include, steroid injections, orthotics (braces, shoe inserts, and splints), anti-inflammatory medications and dietary modification (removal of inflammatory foods).    If conservative treatments fail, a tarsal tunnel release may be indicated.

Common Peroneal Neuropathy

The common peroneal nerve can get compressed at the fibular head, which is the bony prominence just below the outside of the knee.  If this happens, pain and numbness is present along the outside of the leg from the knee down into the top of the foot.   The common peroneal nerve then further divides into two branches.  If one of these branches gets compressed, the numbness and tingling will occur in a more specific distribution.

It is also possible for the nerves of the leg to become entrapped or compressed in the muscles of the back of the thigh, (i.e. Sciatica)or at the level of the spine (Disc Herniation, or Radiculopathy) .  However with Sciatica and Radiculopathies the pain, numbness and tingling tend to include the leg as well as the foot.

Other mores systemic but common causes of foot numbness include, but are not limited to:

-Diabetes – peripheral neuropathy

-B12 deficiency

-Disk Herniation


-Vasculitis (inflammation of the blood vessels)

-Stroke – (more likely if numbness is only on one side of the body)

-Raynauds phenomenon

As always, if you suffer from foot pain during exercise, it is a good idea to have it looked at by a health care professional.

Disclaimer.  The information provided here is not intended to substitute for medical care and should not be used for treatment or diagnosis.  If you have, or suspect you have a problem concerning your health please consult with a licensed healthcare professional.





For this dynamic mother and daughter duo, being owners of THE MAX Challenge of The Jersey Shore is a family affair! Listen to Cassie Duggan share her journey going from a MAX Challenge member, to instructor, to manager and then owning THE MAX Challenge of Brielle with her mother Elaine.     



For franchise information and available territories contact EricTaylor@THEMAXFranchising.com or call him direct at 732-410-2469.

Watch Cassie and Elaine Duggan speak about owning THE MAX Challenge of Brielle




It’s Week 10… You did it! Congratulations on your commitment to live a longer, happier, healthier and more fulfilling life! Whether you realize it or not, you are a role model for your family, your classmates, your community and the world! You’re in the top 1/10 of 1% of the people who are doing something to improve your health and the quality of your life. Enjoy this last week and then celebrate.

Get ready to “Take It To THE MAX” the next challenge and accelerate even further!


clicking this link.

Have you heard about our Member Testimonial Program? Below are the details:

1. This will take place for the entire 10-Week Challenge starting on September 12, 2016.

2. There are 5 Available Spots. If interested in participating please submit the following to Sabrina Casa at scasa@themaxfranchising.com with the subject line:

“Member Testimonial Program” by WEDNESDAY SEPTEMBER 7, 2016.

Submit a one paragraph email answering the following questions:

1. How long have you been a part of The MAX Challenge

2. What are your 10 Week Goals

3. Are you active on social media? Which outlets?

4. Why do you want to participate in the Member Testimonial Program?

Enjoy this edition of MAXIFY Your Life! and keep Taking It To THE MAX! FITNESS:

Featured MAX Challenge Instructor: Stephanie Franolich, Toms River, NJ. Instructor 2 yrs., 3 months. In the video below Stephanie demonstrates a partner exercise called “Touch and Jump” and a modified version called “Touch and Reach”. Exercising with a partner will absolutely elevate your energy, your cardio and it’s also a lot of fun!

Click here to see Stephanie

NUTRITION: Looking for something new for dinner tonight?

Roasted Chicken


Try this delicious Roasted Chicken with Vegetables dish. It’s easy to prepare and a good way to get your vegetables in. Serving Size: 2

Protein: 1 Protein

Fruit: 1/ 2 Fruit

Fat: 2 Fats






* 2 Chicken breasts, medium

* 1 cup Bell pepper

* 1 cup Broccoli florets

* 1/2 Onion

* 1/2 cup Tomatoes, chopped or plum/grape

* 1 Zucchini

* 1/2 tsp Black pepper

* 1 tsp Italian seasoning

* 1/4 tsp Paprika

* 1/2 tsp Salt Oils & Vinegars

* 2 tbsp. Olive oil

Directions 1.Preheat oven to 500 degree F. 2.Chop all the veggies into large pieces. On another cutting board chop the chicken into cubes. 3.Place the chicken and veggies in a medium roasting dish or sheet pan. Add the olive oil, salt and pepper, Italian seasoning, and paprika. Toss to combine. 4.Bake for 15 minutes or until the veggies are charred and chicken is cooked. Enjoy with rice, or a salad.


Results are achieved when we stop making excuses….

Don't make excuses










Below is the Before and After picture of Rich Vieth from THE MAX Challenge Ocean, NJ. Congratulations on your success and your commitment to lead a happier, healthier, longer and more fullfiling life!

“Since dropping close to 50 lbs. I have so much more energy and my whole mindset of clean eating has really changed my life. I feel better about myself and the the complements from not only MAX members but other people really keep me motivated and strive to keep going.”

Rich V-Ocean











Reminder 1. WIN A FREE LEGACY MONTH? Here’s how…Take a SELFIE wearing your MAX gear in an original or cool place, give us a crazy pose or a classic MAX thumbs up…Tag #TheMAXChallenge and post it on your page.

If we re-post it, you get a FREE Legacy Month! The August winner are Anthony Batson & Annette Rolin Batson from THE MAX Challenge of Montclair. Their trip to Vietnam and Anthony’s sharing of tank out really was an easy win.

Reminder 2. Email us at info@THEMAXChallenge.com with any questions, comments or compliments! THE MAX Challenge is one of the fastest growing fitness concepts in the USA! Interested in learning more about how to become a MAX Challenge Franchise Owner? Contact: EricTaylor@THEMAXFranchising.com or call 732-410-2469.