Special thanks for this informative blog post by Kristi Moore, MSPT, Alpine Physical Therapy’s key leader in all aspects of performance and injury prevention for area runners.

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Running in the winter months can be fun, beautiful, and a great work out.  Here are some important tips to help you prevent an injury while enjoying running at this time of year.

• Dress appropriately.  This is important as the temperatures can change rapidly in Montana.  Layers work best with a wicking layer closest to your skin.  You may need to be prepared to shed a layer, then add it back.  You want to avoid shivering and sweating too heavily.  Also remember a hat!

• Warm up for a longer period than you would in warmer temperatures.  Your body will take longer to be warmed up and ready to run when it is colder.  It may take 10-15 minutes before your muscles are ready to push to a run.  Don’t forget to stretch and replenish liquids afterward.  Even though it is colder your muscles still need a good stretch after your run.

• Avoid trying to improve your speed during winter running.  It will take longer to get further due to the added challenges of running on uneven, possibly icy terrain.  Your normal stride will likely be shorter to prevent slipping and sliding.

• Wear shoes with good traction, or use something to improve your traction like Yak Trax.  The slipping during toe off can lead to multiple injuries including:  stress fractures, achilles tendon problems, and even stress to the tibia.

• While doing your strengthening and conditioning during this time of year, make sure to do balance work.  This can include single leg standing first on flat ground, then on soft surface (like a pillow). Next add in arm movements or opposite leg movements.  You will appreciate the improved reaction times when running on winter surfaces.

• As always be careful of increasing too quickly with distance, intensity, or amount of running.  It can be more harmful in the colder months due to the stresses on tissues  that repetitive injuries can create when added to the stresses of running on uneven and potentially icy terrain.

• Run with a friend.  Since this is the time when you may be running slower, it might be a great time to run with a friend.  This is also important if you do happen to fall, as there will be someone there to help.

Winter time running can be a great way to enjoy the outdoors, so grab a friend and have fun!

You can contact Kristi by calling Alpine Physical Therapy North at 406-541-2606. For more information on Kristi and the services we offer, click here.

Alpine Physical Therapy has long been known for its ability to successfully treat, among many conditions, troublesome spine pain. Leading the field as experts in spine care, the physical therapists at Alpine constantly pursue continuing course work to further hone their skills.

In addition, the post-graduate educational growth of our team of 13 PTs is led by Montana’s only Fellow of the American Academy of Orthopedic Manual Physical Therapists, Angela Listug-Vap, FAAOMPT, DPT.

Last week, our therapists received advanced instruction from Angela in a progressive approach to cervical and thoracic stabilization training. Applying these techniques as a guided progression ensures that patients work toward success in their ability to perform the exercises properly . . . before they are advanced to more challenging postures and exercises. In addition, Angela reviewed the use of pressure biofeedback for specific patients, particularly those who need to improve the endurance of their deep neck stability muscles.

The evidence is clear that these approaches are effective in helping relieve neck pain and mid back pain, yet they work best when the progression is supervised by therapists who are picky about training proper form and who apply it slowly enough to prevent patients from overdoing their exercises and overdoing them incorrectly.
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For more information about our therapists and our clinics, visit our website by clicking here.

We’re proud to announce that Alpine Physical Therapy has once again attained 100% membership among its 15 physical therapists in the American Physical Therapy Association (APTA).

Our national association will recognize Alpine for this accomplishment in APTA publications and on their website, www.APTA.org. In addition they will post Alpine’s name on the Facility Challenge Wall of Fame at the annual APTA conference this year. We fully support our association’s efforts to advance the physical therapy profession.

For more information about our commitment to our community and our profession, please visit our website by clicking here.
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Go Team Alpine!

Look up at a mountain peak. Therein lies it’s alpine counterpart. Likewise, when The Peak Health & Wellness Center had its grand opening back in 2006, Alpine Physical Therapy was there . . . within the Peak! This relationship has steadily deepened, proving the fantastic synergy between healing, health, and performance.

Now a new Peak has arisen . . . Downtown! And once again, Alpine is joining forces. Having a third Alpine location affords people convenient access to Missoula’s top choice for expert physical therapy services.
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In addition, we are continually expanding our referral base. Dr. Robert Amrine, MD, is a Sports Medicine specialist practicing here in Missoula. He recently presented to our team of 13 physical therapists some exciting conservative approaches he utilizes, particularly among active and athletic patients. Here Dr. Amrine is shown demonstrating to us his use of diagnostic ultrasound.

This spring, Dr. Amrine will team up with Alpine’s Kerri Houck, DPT, for a presentation at The Peak Health & Wellness Center on common upper extremity sports injuries and rehab approaches.
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Our services are expanding too. Several of our therapists recently trained to perform Functional Dry Needling (click here for more information on this approach). Of the nearly 400 sessions we’ve done since our initial training, the results have proven stellar. Additionally, Brent Dodge, PT,  will attain national certification in this approach upon completion of his upcoming advanced training in Brighton, Colorado.

We will also be expanding our outreach in rehabilitation for vestibular and dizziness disorders. Brace Hayden, DPT, will soon be completing six days of training and national certification through the Emory University program taught by internationally renowned instructor, Sue Herdman, PT, PhD. Brace will be positioned to take rehabilitation for vestibular and dizziness to a substantial level in Missoula through completion of his upcoming training.

For more information, visit our clinic website by clicking here.

Alpine Physical Therapy is everywhere . . . well, almost everywhere. We’re nearly ready to open our 3rd location. It’s in the heart of downtown Missoula on 150 E. Spruce St. in the new Peak Health and Wellness Center facility.
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Having three locations in Missoula affords our clients with easy access to our city’s top spot for orthopedic physical therapy.

What? You forgot to exercise? Then this article, along with a hearty dose of Ginko Biloba, is for you.
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People who burn more calories over the course of a week showed a brain MRI with 5% greater gray matter. And the MRIs showed the differences were in areas of the brain like the hippocampus, which is heavily damaged in Alzheimer’s disease.

To view this article, click here.

Thanks to Clinic Director, Angela Listug-Vap, DPT, FAAOMPT of Alpine Physical Therapy for this informative blog post!

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We have all done it: ignore and ignore and ignore until we couldn’t anymore and we finally seek medical attention and wish we had done it sooner. On the other hand it is very normal to feel various aches and pains when starting a training program or ramping up your current program or pushing harder in a race. Many of these symptoms will completely subside with a little time and rest. Here are some guidelines that may assist in your decision.

If you answer yes to all the following statements you can probably Let It Go.

1. The quality of my pain is dull and achey, not sharp.
2. The intensity of my pain does not change my normal gait with running, walking or stairs.
3. The duration of my pain does not last longer than a few hours after my activity.
4. The location of my pain is inconsistent (i.e. yesterday my R knee hurt after my run, last week my L ankle was sore).
5. My pain is not getting worse over time.
6. My pain is getting better with simple icing, rest and stretching.

If you answer yes to any of the following statements, seek advice from a physician or physical therapist.

1. The quality of my pain is sharp.
2. I am altering my gait pattern with running, walking or stairs because of my pain.
3. My pain is present during my activity and lasts longer than two hours after.
4. My pain is consistently in the same location.
5. My pain is getting worse (i.e. intensity, duration or affecting movement).

Still unsure?

Alpine Physical Therapy offers free 10 minute advice consults with our Physical Therapists to Run Wild Missoula members at all of our locations. Call our clinics to schedule your free consult.

South (in the Peak Health and Wellness Center) — 251-2323. Alpine North (in the North Reserve Business Center) — 541-2606.

Be sure to check out our Runner’s Clinic at Alpine by clicking here.
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Happy Training!

​Two new stars have arisen at Alpine Physical Therapy. In just the past few months, we’ve added two new physical therapists to our team of (now) 13 physical therapists.

​Jess Kehoe and Kerri Houck

Jess Kehoe, DPT, CSCS is a 2007 graduate of the U of M Doctoral Physical Therapy  program. Her clinical intersts are primarily in orthopedics, sports medicine (especially running and soccer injury prevention and sports performance), as well as women’s health dealing with breast cancer rehab.

Kerri Houck, DPT, CPI graduated in 2010 from Northern Arizona University with her Doctorate in Physical Therapy. She went on to complete a post-professional sports residency at Gunderson, Lutheran, in La Crosse, Wisconsin, prior to joining Alpine PT. Along with general orthopedic interests, Kerri is keen on sports rehabilitation, sports biomechanics focusing on runners and overhead athletes, and in Pilates-based rehabilitation (she is a Certified Pilates Instructor).
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Welcome Jess and Kerri!

Thanks Missoula for a wonderful 2012! Warmest cheers for an even better 2013!