ManualEdgePT | Skiing & Snowboarding

ManualEdgePT | Skiing & Snowboarding

Manual

Monthly A TIME TO REFLECT AND APPRECIATE

When this time of year comes around, I usually try to reflect and appreciate all of the good things that have happened over the previous year. Despite all of the challenges in our current world, there are positive things that have happened. I try to hold on to the positive things and somehow hope they drown out the challenges. During March and April of 2020 when the pandemic and lockdowns were at their worst, there was a very real possibility that Manual Edge, and a lot of other PT clinics for that matter, would not survive. Things got pretty scary in April of that year when we only treated about 50% of our normal patient load and most of our PTs could only work part time. I was in contact with several other PT clinic owners here in town and they were in that same boat. There was a lot of uncertainty. Uncertainty breeds fear and that fear can be contagious. It was my job to provide that stable base for our staff despite the uncertainty. Fortunately, we were able to bounce back during the summer of 2020 and we were again up to a full time staff, being able to help all of our patients. I recall that at the end of 2020, most of my friends, family, coworkers, and patients were looking forward to 2021. They were thinking and hoping that 2021 would be a better year than the pandemic onset year of 2020. In some ways I believe 2021 was a better year despite the challenges that a lot of us faced. Then during 2021 all businesses faced the challenge of the “Great Resignation” wheremany workers chose not towork or decided that they didn’t want to work in their current job. Our situation was no different and we lost several front office staff over 2021. Unfortunately, we are losing our current front office staff as well. Our rock star front office person Brandon is moving back to Texas to help take care of challenges that his family is facing. Tiffany is leaving as well. Tiffany is in nursing school and she was scheduled to start her clinical training in approximately a year. With the burn out and resignations of many nurses in the hospital systems

due to the pandemic, nursing educational programs are “fast tracking” their students to graduation to feed the need of the hospitals. Hence Tiffany starts her clinicals at the beginning of 2022. We are fortunate to have hired 2 front office staff to replace both Brandon and Tiffany. Through all of the challenges and changes in 2020 and 2021, we have been fortunate to have our Physical Therapist staff and key administration staff be very stable. They have been the key to the continued ability of Manual Edge to provide the high level of services that we take pride in offering. So during this time, I would like to single out several key staff members for appreciation.

• Chris Kaster DPT 10 years of service • Valerie Jones DPT 4.5 years of service • Teresa Owen PT 3.5 years of service • Kristina Koch DPT 4.5 years of service

• Ken Herbel PT and Felicia Mohr DPT started in 2021 • Holly Ross OfficeManager Extraordinaire 2 years of service • Denise Fox Referral Coordinator 1.5 years of service Without these incredible people, Manual Edge would not be what it is today. Please thank them the next time you talk to them. Happy Holidays! Tim Bonack

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Manual

Monthly

SKI ING & SNOWBOARDING INJURY PREVENTION

We’re right in the thick of ski and snowboard season, and at Manual Edge Physiotherapy, we know this is an exciting time for many of our patients who love outdoor sports. Skiing and snowboarding are both great ways to get some serious exercise and enjoy the great outdoors – all while getting that adrenaline rush! Manual Edge Physiotherapy wants to make sure our patients are safe while participating in their snowy sports and hobbies this season. Contact our clinic today to find out how you can stay as physically fit and safe as possible as you’re gliding down that mountain! TIPS FOR STAYING SAFE AND PREVENTING INJURIES 1. Improve your balance and technique to prevent sore muscles. High-level skiing and snowboarding require intense, heavy use of the foot and ankle. When it comes to improving your performance with your edging and balancing movements, you must be acutely aware that your foot and ankle are responsible for transferring your weight from the inside to the outside edge of the ski/snowboard and back. This also includes sensing and adjusting your balance over the center of the skis or your snowboard. The efficiency of the foot and ankle as it tips from the big to little toe balances your “center of mass” (also known as your body weight) and decreases the stress put on your hip and thigh muscles.

This technique will improve the more you practice, but it is important to make sure that you are practicing the correct technique from the

start or else your muscles may become overworked! 2. Wear properly fitting ski/snowboarding shoes.

Balance, alignment, and the ability to articulate the ankle in your boots have profound effects on your performance and endurance. How your ski/snowboard boots fit is directly responsible for fine edge engagement and balance. You shouldn’t wear ill-fitting shoes during your normal everyday activities, and the same is true when applied to sports. You must wear properly fitting boots when skiing and snowboarding if you want to decrease your risk of injury. Even if the fit of your boot is only off by a small bit, it can change your performance by a lot! You may have to work harder to stay balanced and aligned, which can lead to overuse of the knee, hip, and trunk muscles. This can also lead to inefficient compensatory movements. If you are unsure about the correct fit of your ski or snowboard boots, our physical therapists at Manual Edge Physiotherapy would be happy to do an assessment for you. (Continued inside) If you are interested in coming back to physical therapy, or have any questions about how direct access works, our physical therapists would be more than happy to meet with you for a consultation to discuss how they can help. Call us today to talk to an expert about how we can help you recover!

Call Today 719-694-8342

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SKIING & SNOWBOARDING INJURY PREVENTION

3. Start your season off slow. Whether you’re a dedicated athlete or just starting out a new winter sport, it is always a good idea to start the season off slow and begin on a gentler terrain than is necessary. This means even if you’re a pro-athlete, you should start off a slope smaller than you think you need and work your way up. This will help warm up the muscles you will need to use for the entire ski/snowboard season and get you used to the sport again. It can also help avoid unnecessary muscle strains or other painful injuries. 4. If you’re feeling tired, take a break. Feeling tired or achy? Listen to your body’s messages and take a break once you begin to feel fatigued – fighting through it can lead to unwanted injuries down the road. A lack of muscle strength and physical conditioning may be a factor limiting your endurance and performance on the slopes. Muscle fatigue in the thigh muscles (quadriceps) and buttocks muscles (gluteal) are common signs that it’s time to call it a day. If your leg and hip muscles become overly tired, it can also lead to some common skiing and snowboarding injuries.

If you are looking to increase your endurance and improve your skiing or snowboarding performance, contact Manual Edge Physiotherapy to get started on an athletic performance plan. SUSTAINED AN INJURY? SCHEDULE AN APPOINTMENT! If you’ve sustained an injury from skiing or snowboarding, rest assured that this setback doesn’t have to keep you off the slopes for long. Our skilled team of physical therapists at Manual Edge Physiotherapy can assess your injury and create a customized treatment plan that will have you back up on your feet and performing at your best in no time at all!

CALL US TODAY AT 719-694-8342 TO SCHEDULE YOUR APPOINTMENT!

EXERCISE ESSENTIAL

Healthy Recipe:

BALSAMIC BERRY SALAD

Helps Strengthen Glutes & Core

www.simpleset.net

INGREDIENTS: • ¼ c balsamic vinegar • 2 tbsp plain fat-free Greek yogurt • 1 tbsp strawberry preserves • 1 ½ tsp olive oil • 1 tsp Dijon-style mustard • 1 clove garlic, minced • ¼ tsp kosher salt

• ⅛ tsp black pepper • 3 c fresh baby spinach • 3 c torn romaine lettuce • 1 small Gala apple, thinly sliced • ½ c crumbled goat cheese • ½ c pomegranate seeds • ¼ c chopped walnuts

BRIDGING While lying on your back, raise your buttocks off the floor or bed. Hold for 10 seconds and repeat 8 times.

DIRECTIONS: For vinaigrette, in a small bowl whisk together vinegar, yogurt, preserves, oil, mustard, garlic, salt and pepper. In an extra-large serving bowl, combine spinach, romaine, apple, cheese, pomegranate seeds and walnuts. Drizzle with half of the vinaigrette; toss to coat. Pass the remaining vinaigrette. http://www.eatingwell.com/recipe/260360/balsamic-berry-vinaigrette-winter-salad/

WWW.MANUALEDGE.COM | 719-694-8342

KNEE PAIN

NEWYEAR MEANS A NEWYOU!

Manual Edge Physiotherapy offers the most effective techniques for rel ief from Knee Pain! To learn more about how we can help you, visit www.manualedge.com

Let Manual Edge Physiotherapy Help You Reach Your Health & Fitness Goals This Year! The professionals at Manual Edge Physiotherapy will help you regain lost motion, strength, balance and coordination resulting frompain in your shoulders, back, neck, hips or knees. Start the year off with a safe and conservative treatment that gets results, we can help to strengthen and increase your mobility, while decreasing pain. Our goal is to empower you to actively manage your pain, increase your range of motion and get you moving again. We will get you back to living the life you deserve. 5 Health Tips For The New Year 1. Shop Well For Yourself. It is more important than ever to stock your kitchen with healthy foods. Have healthy snacks handy. The more convenient they are, the more likely you are to eat them. Instead of thinking about what you shouldn’t eat, promise to eat your 3 to 5 servings of vegetables each day. 2. Schedule Your Exercise. Schedule your workouts just as you would any other appointment. It’s okay if you can’t make it to class, but make sure that you get some activity in at least three days per week. 3. Just Say No. You probably aren’t aware how much extra food you consume just frompeople offering it to you. Just think twice before you take that food and decide if you really want it. 4. Skip the Baking. Do you make baked goods for giving? Instead make non-food gifts, or prepare ingredients for baked goods and put them in pretty jars—this year, let your gift recipient bake it up. 5. Hydrate. Keep your water bottle with you at all times. You should be drinking eight, 8-ounce glasses of water each day. One handy trick is to buy a 64 ounce water jug. Fill it up in the morning and know that you need to finish it by the end of the day.

CLINIC UPDATE

Chris Kaster DPT working on seated balance exercise at a Concussion Treatment class. Chris attended the class with Teresa Owen and Tim Bonack. Valerie Jones also attended an advanced Visceral Manipulation class in Denver this same weekend.

Tim and Zoe taking in the sights of downtown Cozumel, Mexico.

WWW.MANUALEDGE.COM | 719-694-8342