Zionsville: Run Injury Free

ZPT The Newsletter About Your Health And Caring For Your Body

September 2017

Our Recent Runners &Cyclists Workshop

Common running and bicycling injuries and how to avoid them – was the theme of our recent ZPTworkshop in August. Dr. Katie Poisel and Dr. Marissa Wilding led off the discussion with typical injuries we see in our PT practice, from falling injuries to overuse, to sprains and strains. Improving lower body mechanics and gradual training increases were suggested, as well as proper bike fitting and good shoe choices. Eric Thompson, a personal trainer at Body Outfitters, was our guest speaker who taught about the importance of strengthening. He gave several examples of appropriate exercises and how they would positively affect the runners and cyclists. Sarah Hill-Abel, from Endurance House, brought various shoe samples, products and information. We appreciate their community support of our walkers, runners and cyclists. Jennifer Richter was our featured speaker. She is a team USA Duathlete who recently competed in the Nationals and the Multisport

World Championships in Penticton, British Columbia. She related stories about her experiences in competition, training, and research. She encouraged attendees to get out and try some of the local races and organized running, cycling and triathlon events, to push to new goals and make strides toward better fitness. Class was dismissed to the refreshment table. (Now you wish you would have come!!) We plan to repeat the workshop in early spring, 2018… just in time for training for the mini-marathon!!

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ZPT GaZette The Newsletter About Your Health And Caring For Your Body

September 2017

Greetings to our ZPT friends and family, As we transition from summer to fall, it seems to me that the time starts to gallop away. One of the fun activities we did this summer was sponsorship and attending some of the

INSIDE:

• Our Runners and Cyclists Workshop • Learn How To Run Injury Free • 5 Ways To Improve Knee Pain Naturally • FREE Knee Pain Screening Coupon • Healthy Recipe

ELAINE MORRISON Owner

programs in the Lincoln Park Concert Series (see photo). We had a great time meeting people, seeing familiar faces, watching children dance and listening to jazz music at Zionsville’s Lincoln Park. How about you… did you get out to enjoy some outdoor concerts and sunsets? With the coolness of fall, this is the perfect weather for hiking and biking, football games and marching band, bonfires and starry nights. Here are the promised updates on our college kiddos (a.k.a. our summer ZPT employees!): • Amber Johnson, returned to University of Kentucky, majoring in International Economics and Chinese.

Patient Success SPOTLIGHT

"I came to a back-pain seminar (at ZPT with Elaine) as my last resort for my sciatic nerve pain. I had been in such severe pain for 6 months. After 6 weeks of seeing a chiropractor I was only 50% better and not improving.The pain controlled my life where I had to plan around what would make it worse.Afteraweekofphysical therapy at ZPT with Katie, my pain began to go away. I could see this was going to be successful in keeping me out of the back-doctor’s office. I did my homework exercises as instructed. Today after my 9th session I am so thrilled to say I have my life back! Next, Ican’twait to try togolfagain.” - Kim S. I have my life back!

• Ian Villanueva, returned to Arizona State University, earning his masters in Exercise and Wellness. • Lauren Harless, starting her freshman year at Harding University in Searcy, Arkansas, majoring in exercise science, pre-physical therapy. • Jessica Miller, starting her freshman year at University of Evansville, majoring in pre-med. • Evan Knight, starting his Doctor of Physical Therapy studies at Hampton University in Virginia. We are so fortunate to have two new team members. Brenn Lanham is a senior student at ZCHS and an evening receptionist for us. Katia Peña Garcia is a recent graduate from Marian University, now a PT Tech here at ZPT, as she gains clinical experience during her application to physical therapy programs. Come in to meet them! My husband, Kent and I are looking forward to a trip to Phoenix to see family, especially to celebrate Finn’s first birthday. He’s still too young for a drum set, but maybe ready for a toy piano keyboard. Looking forward to a wonderful autumn!

Best wishes, Elaine

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WORKSHOPS If you have missed our recent workshops, please call to schedule your free screen! Call our office at 317.873.2033 to register.

Physical Therapists Are The Mechanics Of Your Body

Healthy Recipe: Hot Apple Cider

Think Zionsville PT FIRST Why You Need To Come Back In For A Tune- Up: � Move without pain

INGREDIENTS • 1 (64 fluid ounce) bottle apple cider

• 1 teaspoon whole allspice

• 1 teaspoon whole cloves

• 3 cinnamon sticks

• 1/3 cup brown sugar

"Review Us" on our website or on YELP! We value your feedback! DIRECTIONS In a slow cooker, combine apple cider and cinnamon sticks. Wrap allspice and cloves in a small piece of cheesecloth, and add to pot. Stir in brown sugar. Bring to a boil over high heat. Reduce heat, and keep warm.

� Sit for long periods comfortably

� Bend and move freely � Balance confidently and securely

� Walk for long distances � Live an active and healthy lifestyle

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Take care of your aches and pains. See our updated website to learn how.

Do You Have Difficulty Running Or Squatting?

• Decrease your pain • Increase your strength • Increase your activity level We can help:

• Increase your flexibility • Improve your health • Get you back to doing what you love to do

Mention or Bring in This Coupon Today For a FREE Knee Pain Screening

Call Today: 317.873.2033

Offer valid for thefirst25people to schedule. Expires 10-28-17.

LEARN HOW TO RUN INJURY FREE

We all know that running is great exercise for our bodies, but often people stop due to knee or lower leg pain.This can happen for a variety of reasons, but usually ones that we are not aware of. Over 50 million Americans deal with some sort of knee trouble, as the knees are the second most common injured joint, the first being the joints in the spine. Therefore, it is essential to know what you can do to prevent knee troubles from even starting. Most all knee and leg pain can be attributed to the following issues: • Poor muscular strength • Imbalance of muscular strength with certain muscles stronger and others weaker • Poor muscular coordination • Poor biomechanics of walking / running • Lack of flexibility

Common injuries with running or exercising: • Patellofemoral pain • Meniscus tears and pain • Ligament injuries (ACL, PCL, MCL, LCL) • Osteoarthritis • Shin splints • Hamstring pulls • Achilles tendonitis

overloading the muscles and joints before the blood flow and muscle flexibility is adequate. If you are not sure which warm up and cool down exercises are best for running or jogging, give us a call, and schedule a free consultation with one of our physical therapists.

Warm-up: Warming up your body prior to running by slowly moving the legs and trunk through various motions which contract and stretch the running muscles is called dynamic stretching. These are helpful for avoiding injury from Don’t push through pain While feeling a stretching sensation or muscle burn is a normal part of exercising, feeling pain is not. Persistent, sharp or dull pain can be like an indicator light in your car: a warning sign that tells you to slow down, stop, and get it “checked out”. 5 WAYS TO IMPROVE KNEE PAIN NATURALLY www.ZionsvillePT.com

1. Increase your leg strength. Do wall sits, knee extensions, toe raises, hip side-lifts and more. Speak with one of our professionals for how to perform these exercises correctly. 2. Improve your patella (kneecap) tracking. Your patella needs to glide to actually form a C pattern when you bend your knee. Do leg lifts with your whole leg rotated outwards to strengthen the inner thigh and knee muscles. Make sure to stretch your kneecap up and down, side to side, to ensure gliding. Most patellofemoral pain comes from poor patella tracking and a physical therapist is the expert to diagnose and treat this problem. 3. Maintain and improve flexibility. With running and exercising it is very common for the powerful muscles in the leg to become tighter.

For example, the hamstring and outer tissues of the leg (iliotibial or “IT” band) can become very tight, altering the mechanics of the knee causing pain. Using a foam roller or muscle stick for self- massage can be helpful for loosening these tight areas. Stretch after every time you run and do adequate warm ups prior. Try integrating yoga and stretching into your routines. 4. Improve your balance and coordination. Do balance exercises to build up your proprioception (sense of balance position). Exercises such as standing on one leg with and without eyes closed are important. Setup for safety when performing balance exercises by having a steady surface nearby to hold onto when needed. 5. Improve your agility. Many casual runners, simply run, but do not perform other types of

important exercises such as strengthening, balance and agility training. Mix up your workouts to include these other types of exercises. Seeing a Specialist. If you have recurring knee pain or discomfort for more than 3 days, it is time to see a specialist. The ideal specialist to see is a physical therapist as they are medical experts in joint movement and function (kinesiology). In addition, if you are an avid athlete, a physical therapist is key in helping you discover new ways to improve your movement and function, helping you improve your game. Get on the path to healthy knees and call us today for a free joint movement analysis. Discover how liberating it can be to run or exercise pain free.

CALL TODAY! 317.873.2033

www.ZionsvillePT.com