​Thanks to Alpine Physical Therapy North Clinic Manager and Core Studio Director, Angela Listug-Vap, DPT, for this informative article.

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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.
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Visit The Core Studio at Alpine for more information by clicking here.

By Angela Listug-Vap, DPT, FAAOMPT

The big picture to me is INJURY PREVENTION. The key to injury prevention is training the body to withstand the repetitive stress of running. In order to do this several areas must be addressed:
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1. Good STRENGTH in both your power muscles and stabilizers. It is frequently weak stabilizing muscles in the trunk, hip and lower leg that lead to the most common running injuries including ITB syndrome, Patellar Tendinitis, and Plantar Fasciitis.
2. Maintaining good FLEXIBILITY and MOBILITY in your power muscles and lower extremity joints. With most running injuries tightness/stiffness in hamstrings, hip flexors, quadriceps, calves and/or ankle joints are playing a leading role.
3. Solid BALANCE REACTIONS are important so as you move from one leg to the other you’ll be able to react to all the changes in ground forces without a second thought. The best way to improve balance reactions is to practice.
4. Training your body to put all the above foundations together and use efficient MOVEMENT STRATEGIES to get the job done well.

CoreAlign is an exercise method that addresses all of the above in a functional position (standing) with the ability to use reciprocal gait patterns (moving legs in the same way we walk and run).  It gives variety to the body so you won’t get bored. A CoreAlign class or session is a huge time saver for the runner trying to ‘get it all in’. Ideally one hour, twice a week and your body will reap all the benefits that a successful runner needs.  From a PT perspective it is a training and rehab gem.
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Try CoreAlign for yourself! The Core Studio offers free scheduled 15 minute demos, or sign up for a free “Feel It First” hour-long class  on the first Monday of each month.  Find out more information by viewing our Core Studio website by clicking here, or call 406-541-2606 to reserve your spot.

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.

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!

​Short, yet informative. Take the few moments to get a handful of good advice on avoiding running injuries. Dr. Brad with KPAX and Alpine’s Angela Listug-Vap provide this helpful interview. View the information by clicking here.

Along with directing our north clinic for Alpine Physical Therapy, Angela oversees all inservice education and mentorship for our entire team of therapists. Resultantly, our team of 11 therapists is constantly attaining greater clinical mastery.
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Angela attends the annual conference of the AAOMPT. For the year following each conference, Angela leads and directs our ongoing training and mentorship, giving our therapists a steady flow of new information and techniques. This is yet another reason why area doctors and patients know us as the top spot for orthopedic physical therapy.

For a list of other reasons that answer the questions Why Us? Why Alpine? click here

For most types of shoulder pain, there’s no reason to live with the pain. Expert physical therapists see and treat shoulder problems and expect results.
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Learn the steps that master clinician Angela Listug-Vap of Alpine Physical Therapy takes to help people get their shoulder back on track quickly and successfully.

To schedule a thorough shoulder examination with Angela, you are invited to call our north clinic at 541-2606.
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And for more information on shoulder problems, take a look at our patient guides on a variety of shoulder conditions available on our clinic website by clicking here.

Along with directing our north clinic for Alpine Physical Therapy, Angela oversees all inservice education and mentorship for our entire team of therapists. Resultantly, our team of 11 therapists is constantly attaining greater clinical mastery.
Angela attends the annual conference of the AAOMPT. For the year following each conference, Angela leads and directs our ongoing training and mentorship, giving our therapists a steady flow of new information and techniques. This is yet another reason why area doctors and patients know us as the top spot for orthopedic physical therapy.
For a list of other reasons that answer the questions Why Us? Why Alpine? click here.