10/30/2013 0 Comments
If I told you there was an inexpensive device that improves your cardiovascular fitness, reduces loading and pain in your leg and back joints associated with weight-bearing exercise, AND strengthens your arms while walking or hiking, you’d likely be interested, right? Call them what you want, Trendy Trekkers, Exerstriders, Nordic Walkers, or Pole Walkers, but they are taking over the streets and trails for great reasons. Let me demonstrate with this picture of me in my Alpine Physical Therapy shirt while using poles on one of my recent hikes.
From a Physical Therapist’s perspective, this is the value-added device of the century! People have been using poles, staffs, sticks, and rods of various sorts to help them navigate tricky terrain for hundreds of years. Fortunately, there is mounting evidence to support the benefits of using ski poles or two sticks to double down (or triple down) on your walks or hikes. Here are just a few of the benefits of using these devices:
Below are some additional valuable resources on this topic:
Click here for an article comparing the multiple benefits of using various walking poles for fitness pursuits.
Click here for a power point presentation on benefits of utilizing poles for walking from a Physical Therapy perspective.
Click here for a research-based article on the science behind trekking poles and their quantifiable fitness improvement and soreness-reduction benefits.
Missoula, get your hike on with the advantages of using poles on walks or hikes!
Wellness is generally defined as “a healthy balance of the mind, body, and spirit that results in an overall feeling of well-being.” Nothing could be better than that, but how do you do this? Finding ‘balance’ in your life is an every day challenge. There is the quest to find balance between work and family, the balance of your diet, and the goal of balancing your budget. These are all enormous tasks that are ever changing. You can find balance in a single day or week with relative ease, but maintaining that balance over the course of a month, season or calendar year is much more difficult.
We have developed the Wellness Program at Alpine Physical Therapy based on that magical word – balance. Finding balance with your overall health is an enormous task and no two people face the same challenge on the road to wellness. As health care professionals who are experts in the field of physical well-being and who also have the privilege of interacting with our patients on a weekly basis, often over the course of several months, we are in the ideal position to assist our patients in achieving wellness as part of their rehabilitation. Even better, the program is FREE for all Alpine Physical Therapy patients.
So, how does it work?
At your first visit, you will have the opportunity to ask your physical therapist about the wellness program and with their help, determine if you are ready to begin your quest for wellness. Once you have signed up for the program, you will fill out a brief questionnaire covering a variety of lifestyle choices including diet, exercise, stress, drinking and smoking habits then complete a 20 minute wellness screen. The wellness screen will include measurements on BMI, waist to hip ratio, skinfold measurements to determine percent body fat, cardiovascular step-test, blood pressure and resting heart rate, weight and height.
Once a week during the course of your physical therapy sessions, your weight, blood pressure and resting heart rate will be recorded. You will also fill out weekly questionnaires concerning your lifestyle choices for the previous week. You will have the opportunity to discuss your challenges, successes and ask questions about your road to wellness with your physical therapist at each appointment. Every four to six weeks the wellness screen will be repeated and progress results will be explained. If you complete your physical therapy rehabilitation but would like to continue to check your wellness progress, you can return to any one of our three clinics FREE of charge to complete the follow-up wellness screen.
Don’t wait to sign up today. Even if you have been a patient for awhile, ask your PT at Alpine about our Wellness Program. It is never too late to start!
For more information on the Wellness Program at Alpine Physical Therapy, click here for our clinic webpage on the topic.
Special thanks to the Missoulian for inviting Alpine Physical Therapy to be a part of their segment on Missoula business involved in recent expansions. That’s us . . . for sure, as we just this year opened our 3rd clinic within the brand new Peak Health and Wellness Center in Downtown, Missoula. Here’s the intro to the article:
Alpine joins Peak in healthy match downtown
Calling it a match made for downtown Missoula, Alpine Physical Therapy this year opened its new clinic in a facility renovated by the Peak Health and Wellness Center.
The center – Alpine’s third location – employs three physical therapists and is ready to expand its hours to 7 p.m. for the benefit of customers.
For the rest of this exciting article, click here.
Can running on a treadmill take the place of running outside when the smoke is bad? The levels of smoke in the air fluctuate from day to day. If you are training for a specific event it may be hard to decide whether it is better to turn indoors to a treadmill or keep running outside. There is not a single answer to this question, but following are some suggestions.
AirNow.gov recommends that people should not run outside when the visibility is less than five miles due to smoke. If you have heart or lung conditions this may be different. The AirNow website provides air quality information and maps to help you determine if it is ok to be doing a more exertional type of activity outside.
If you have determined to do some of your workouts on a treadmill, the question then arises about how to get a similar running workout on a treadmill as the one you would get outside. There has been research suggesting you can get a similar workout with some adjustments to the treadmill settings. You should know that your running gait will be different, just like it is different when you run on asphalt vs. trail. The treadmill should be set up 1% on incline to mimic running on level ground outdoors. You may also want to vary your speed throughout your run slightly.
When we run outside we are adjusting our pace frequently due to the changes in terrain. On a treadmill you could just set a pace and stay exactly the same throughout. The overall calories burned tends to be less on a treadmill than outdoors due to increased muscle recruitment outdoors (hamstrings and glutes are used to pull you forward, on a treadmill the belt moves your forward). Also in general people tend to run faster, and longer when running outdoors compared to running on a treadmill. So if you want to attain a specific goal with a treadmill workout you may need to run a little longer to get the amount you need.
Good luck in all the future training endeavors. Here’s to clear skies and more smoke-free days that will let us enjoy the great Missoula fall running weather!
Kristi Moore, MSPT
Alpine Physical Therapy, North
This year Alpine’s PTs Brace Hayden & Jamie Terry returned to our hoppin’ corner at the bustling Wellness Fair on October 9th atop the 5th floor of the GLM building downtown.
Jamie providing ergonomic advice
Amidst the flu shot team, local garden project booths, the sustainable transportation guys and many other awesome community health promotion stands, Alpine Physical Therapy was there. Short consults on topics like, why frequent out-of-desk breaks are important, how the head is supposed to sit atop the spine, and why my knee pain persists even after I stopped running, were examples of typical questions.
Many people only needed advice on improving their mobility or reducing their joint stresses, others were advised on getting a more comprehensive physical therapy evaluation for more serious or limiting injuries. Either way, it was great to collaborate with Missoula County on a fine autumn day last week.
Missoula from our booth
For more information on wellness strategies available at Alpine, click here.
10/13/2013 0 Comments
Thanks to Alpine Physical Therapy North Clinic Manager and Core Studio Director, Angela Listug-Vap, DPT, for this informative article.
Sometimes words grab me and immediately become meaningful. Not too long ago I read this same simple message somewhere in the social media blogosphere and shortly after attended a Pilates Reformer class that challenged me so much it left little doubt in my mind that I could change my body in all the ways I want: my upper back a little more toned, my tush a little higher, my thighs a little leaner, and that mountain climb a little easier. But that’s not all this message means to me.
All the good things that have happened in my life came with wonderful challenges. These challenges have come in many shapes – sometimes tears, often soul searching, exhaustion, branching out from my comfort zone, initiating a tough conversation, taking a scary step forward, investing in myself, investing in others, humbling saying I’m sorry – I am sure this list is shared by many. Interestingly, I have yet to regret a single challenge that changed me in some way. What I do regret is when I avoided putting effort into something and the result reflects that choice. I showed up to a class in body but not effort. I sat and stewed instead of initiating the tough conversation. I missed an opportunity because I was afraid of failing. This message now acts as my mantra to take the challenge – stop hesitating – make the most of each endeavor.
When it comes to physical health and fitness we all participate because we want positive change. So in your next physical endeavor, remind yourself that if it doesn’t challenge you, it will not change you. Because sometimes it’s as simple as sweat and muscle burn.
Visit The Core Studio at Alpine for more information by clicking here.
Alpine Physical Therapy has always been interested in playing an active role in the support of Missoula’s sports community. With the opening of Missoula’s first ever indoor soccer field, MISA or Missoula Indoor Soccer Arena, is poised to attract numerous area soccer enthusiasts.
Alpine kicked it into high gear to be a certified sponsor of this highly-anticipated facility. Alpine is available with information on soccer-related injuries and rehabilitation as well as offering free Physical Therapy consults to MISA members!
MISA is housed within the Steven Valentine Community Center at 2811 Latimer, just across from Pacific Steel. For more information, visit the MISA website by clicking here.
Here are some valuable insights from one of Alpine’s star PTs, Antara Quinones:
Thanks in part to all the new babies at Alpine Physical Therapy, I’ve had the pleasure of working at all three Alpine locations. I’m frequently asked which location I prefer, to which I can honestly reply: all of them! While all of our clinics maintain a high standard of care, each offers specialized services that makes them individually valuable to Alpine and our patients.
The North Clinic, located behind Johnny Carino’s off North Reserve, shares a space with The Core Studio. The clinic offers private treatment rooms and a calming atmosphere. Women’s health, chronic spine pain, Real Time Ultrasound, and sports and running assessments are among frequent services offered.
For a fun atmosphere that’s always hopping, our South Clinic is in the Peak Health and Wellness Center on Blue Mountain Road. The open space allows for a lot of camaraderie between patients and staff alike. Aquatic therapy, vertigo treatment, and PRRT are all available.
The latest addition to Alpine, our Downtown Clinic, is in the Peak Health and Wellness Center off Spruce Street. Come play ‘80’s Thursday trivia’ while you get a bike fitting, or let one of our sports specialist therapists help you get back to 100% on the field. Like all of our clinics, therapists at downtown frequently utilize Core Align and Pilates based rehabilitation.
So take advantage of all of the latest and greatest services we offer, and come see us at a location that is most convenient for you knowing that, where ever you do go, you’ll get consistent and effective care!
Contact our offices by calling:
South – 251-2323
North – 541-2606
Downtown – 549-0064
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