Kristi Moore, MSPT of Alpine Physical Therapy completed her Dance Medicine Rehabilitation Certification in September 2015 through Westside Dance Physical Therapy in New York City. 

Kristi is the only physical therapist in Montana to complete this level of education specific to dancers. 

She is excited to bring her specialty to Missoula’s dance community and provide individualized treatment for injury prevention and rehabilitation from injury to keep dancers doing what they love.  

For more information, visit our Dance Medicine webpage by clicking here.
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Kristi can be reached at Alpine’s North clinic at (406) 541-2606.

Kristi Moore, MSPT just completed the course work portion of her Dance Medicine Rehabilitation certification in New York City with Westside Dance Physical Therapy.  She will complete the certification process by August 1, 2015.  She is excited to bring her specific knowledge about dancers back to Missoula’s dance community. 

These last 2 modules covered dancers throughout the life span (adolescents to the older dancer) and the foot/ankle/knee.  
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Kristi is currently the only physical therapist in Montana to have completed this level of education specific to dancers.  She truly enjoys working with this unique population by working on injury prevention and rehabilitation from an injury to keep dancers doing what they love!

There are many of you who are winding down on you training season, and many who are training for fall races. In our day and age of technological gadgets we use watches, GPS devices, heart rate monitors, and many other devices. They can help you determine if you are in a zone, keeping pace, and going far enough for your training.

This can be helpful for beginning runners to know they are training appropriately for a new distance. They can help the seasoned runner know if they are maintaining a certain level or if they are improving. However, I have a challenge for you. Take one run per week (only one) and just go for a run. Listen to your breathing and how the run is feeling in your body.

If you feel good and want to push it go a little faster or a little further. If your body is recovering from your last run and is feeling like you need to slow down, do it. There has been much research done about perceived exertion and how accurate this can be in determining the level you are exercising at (compared to a heart rate monitor). I recently did this and remembered why I love to run. Enjoy being outdoors and exercising to help both your mental and physical being. I found it made me look forward to my next run.
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As a Physical Therapist, many of the running injuries I see are from over training issues. If we occasionally take the time to listen our bodies will tell us what we are capable of doing and we may be able to avoid pushing into an injury. These technological advances have a purpose and can help you achieve your goals, but also listen to what your body is telling you. So go for a run and have fun!
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Kristi Moore, MSPT
Alpine Physical Therapy, North
2965 Stockyard Rd.
Missoula, MT 59808
(406) 541-2606
www.AlpinePTmissoula.com

Running is different from walking because you are on only one leg at a time with each stride. With walking you gradually transfer weight from one leg to the other, not so with running. When you break down running to the most basic motion, it is jumping from one leg to the other over and over again.

Everyone has slight differences in strength or flexibility between our legs, but significant differences are amplified with running. To help you decrease the subtle differences between sides it is important to do single leg exercises and stretch the muscles that are tight.

For balance: The first place to start is just balance on one leg. Check to see if you can stand the same amount of time on each leg and how difficult it is. If this is easy start to add arm or opposite leg movements.

For strengthening: do single leg squats or single leg press, single leg calf raises, and single leg bridges (make sure to keep you pelvis level).

For dynamic strength/drills: do bounding (long strides hopping from one leg to the other), side shuffle with quick feet (almost a slight hop from one foot to the other going sideways – both directions), and high knee skipping. These are just a few ideas of ways to start working on individual leg strength.

For flexibility: It is a good idea to stretch the major leg muscles (hamstrings, quads, hip flexors, calf, and gluts).

AFTER a run, if you find that one side is significantly tighter than the other make sure to stretch that muscle group. Get balanced and keep running!
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Kristi Moore, MSPT
Alpine Physical Therapy, North
2965 Stockyard Rd.
Missoula, MT 59808
406-541-2606
www.AlpinePTmissoula.com

Special thanks to running specialist and Alpine physical therapist, Kristi Moore, MSPT, for this informative article.

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Lately I have been asked by many people about stretching, particularly in relation to running. My answer is “yes,” but it needs to be done correctly and at the right time.

There has been recent research about the effects of static stretching prior to runs and whether it decreases your ability to run as fast as if you did not stretch. The answer is true because with static stretching you are lengthening a muscle, then to run fast you need a quick response from that muscle to shorten (contract) to move you fast.

There are ways to loosen up muscles prior to a run that can be more effective without negatively affecting your running speed. Dynamic flexibility or drills help to move your joints and muscles through a larger range of motion but utilize movement to loosen muscles versus a static stretch.

As for static stretching with longer holds, do it, but do it after your runs and on days you are not running. You may wonder why to do them at all? The answer is that your muscles tighten up with running and daily life, and the shortening of your muscles is not always equal on both sides. This creates an imbalance in your body when either one side (right to left ) or front to back of your body has asymmetrical pulling across your joints.

In the big picture if you have an area that is always tight it may affect your form with running or other activity and lead to an injury. The key to static stretching is using correct form and being active to keep good form while holding the stretch for a full 30 seconds.
You also need to stretch a muscle from both it’s attachments (origin and insertion) to be effective at lengthening it. This should be done after your runs or other activities. For runners the areas that commonly get tight are: hamstrings, quadriceps, calf muscles ( gastroc and soleus), and hip muscles (gluts, hip flexors, etc).

Happy stretching! And for more information visit the section for runners on our clinic website by clicking here.
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Kristi Moore, MSPT
Alpine Physical Therapy, North
2965 Stockyard Rd.
Missoula, MT 59808
(406) 541-2606
www.AlpinePTmissoula.com

​Thanks to Alpine’s running specialists, Kristi Moore, MSPT, for this informative post.

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It is the time of year when runners begin to look at the upcoming race season and decide what races they will participate in for the year. For many it will be setting a goal for a longer distance race. For others it will be just to finish their first 5K race.

Whether you are just beginning to run or are a seasoned runner, it is important to plan enough ahead of time to train appropriately for the races you are planning to do. A good plan will be 12-16 weeks in length with gradual increases. What does gradual mean? For the new runner, think 10% increase every 3-4 runs. For someone who is consistently running, it can be a little quicker, but you should still make sure it is a gradual increase.

The majority of running injuries are due to training errors, and the biggest error is increasing your mileage too quickly. There are a multitude of training plans out there, and I believe it is a good idea to follow one, especially if you are new to running. Our bodies can adjust to incremental increases in running with less risk of injury. You should expect to feel soreness as you get into or back into running, but not pain or soreness that lasts more than a day.

Another way to help prevent injury as you begin to train for your races is to add some variety to your runs. There is a saying that “variety is the spice of life.” This can help you avoid injury and also improve your running times. The most common ways to change your runs are to do faster runs (i.e. tempo runs or track workouts) that may be shorter in distance. Then do slower longer runs once per week. Also changing where your run can help you get stronger and avoid boredom. This could mean adding in hills or hill repeats on one run per week, or switching to the trails for some of your runs.

When you plan to have different lengths and types of runs, you can let how you are feeling dictate the type of run you do. This can be important for injury prevention. There may be days where you can push through, but listen to your body and know it is ok to mix up your runs. Most importantly have fun in your training!

For more information, visit our web page designed for runners by clicking here.
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Kristi Moore, MSPT
Alpine Physical Therapy, North
2965 Stockyard Rd.
Missoula, MT  59808
(406) 541-2606
www.AlpinePTmissoula.com

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!
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Kristi Moore, MSPT
Alpine Physical Therapy, North
2965 Stockyard Rd.
Missoula, MT 59808
(406) 541-2606
www.AlpinePTmissoula.com

Our thanks to Alpine Physical Therapy super star and running expert, Kristi Moore, MSPT, for this article.

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If you are someone who chooses to run outdoors in the winter instead of on a treadmill there are many differences from running in the other seasons outdoors.  This is especially true if you do trail running in the winter months when there can be snow, ice, puddles and significant uneven terrain you are dealing with.  You may find that your feet get tired quicker than usual; that your hip muscles tense up more and that you have to slow down to keep yourself upright at times.

It is helpful to have something on your shoes to help with traction, but you will still get some slight slipping if you are on ice or small motions of your feet in the snow.  It is a constant balance workout to do this type of running; which requires different muscle recruitment than running on firm dry ground.  Our balance reactions start at our foot and ankle, then work up the chain to our knees, then hips.

You can help improve your balance reactions by doing balance type of exercises daily.  It can be as simple as standing on one leg while brushing your teeth, maybe even standing on a pillow on one leg while tossing a ball with someone.   You can work on the small muscles in your feet with towel scrunches or picking up marbles.  You can work on hip strength with side stepping  using an exercise band or side shuffles for a warm up, also make sure you stretch your hips good after running (thread the needle/figure 4 stretch).

Running outdoors in the winter can be beautiful and very peaceful when there is a fresh snowfall, but know you will be working your body slightly different, which can be a good thing!
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Alpine Physical Therapy, North
2965 Stockyard Rd.
Missoula, MT  59808
(406) 541-2606

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
(406) 541-2606

Thanks to Kristi Moore, MSPT, our running specialist at Alpine Physical Therapy, for this information rich article.

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Recently, I have had many questions about the best form for running.  This has been a long term question for many runners and a hot topic over the years with recreational and elite runners.  An article in the New York Times (August, 2012) brought up a study where non-runners, who went through a running training program naturally increased their efficiency and improved their form and running pace.  The other side of this is that changing a runner’s form can help prevent injury and improve speed.   As we find new runners inspired by the Missoula Marathon and other local running events, I thought I could give some insight from a Physical Therapist’s perspective on finding a running form that may help with injury prevention.

If you currently don’t have any injuries, and are beginning to run or train for a specific event, here are some ideas to help you find your form.
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To find your ideal pace to maintain for longer distances, you will need to vary your pace during some of your runs.  For example:  after you warm up try running at a significantly faster pace for a shorter distance to the point it feels difficult, then slow back down to a comfortable pace.  Your body will begin to find that “natural pace” it can maintain for longer periods of time.   On your longer runs purposely make yourself slow down slightly, adding a few of these “pick-ups”.  You will find that as your body gets used to running, your overall pace will naturally increase, but it is still a good idea to vary your pace with different runs to decrease the repetitive stresses which can occur.

Upper body posture should be overall relaxed. Keep your head up and gaze straight ahead to see what is coming up.  Keep your shoulders relaxed, arms swinging in forward/back ward motion minimizing across body motion, and keep your hands relaxed.  As people first start running, they often notice that their necks and upper back feel tight and tired.  Making these slight adjustments can help.  Periodically during your runs, shake your arms out down at your side, and check in to make sure you aren’t gripping your hands into tight fists.

Lower body movement is where there is more controversy on what to do.  Let your knee have a natural swing.  This will create a natural stride. It is not beneficial to try to overstride for longer distances as this will decrease your efficiency and increases impactive forces.  The foot plant has the most discussion in the literature.  I would recommend first determining if you are a heel striker, mid foot striker, or the rare instance where someone is a forefoot striker.  There are pros and cons to all three types of striking.  The only one I work to change with people are the heel strikers, especially if they are having pain in their feet, knees, hips, or back.  To hit on your heel with the forces involved in running can create stress up the lower extremity chain and into the lower back.

The most important factor in form is to listen to your body.  Running can and should be a natural activity for individuals.  If you are having pain during your runs or afterward, you can try to make some of the adjustments mentioned above.  However, if you still cannot find a comfortable form with running that does not create pain, you may benefit from a Runner’s Clinic or formal physical therapy to address your specific issues.  These services are both offered at Alpine Physical Therapy, as are free consults for Run Wild Missoula members if you aren’t sure what would help in finding your running form.

Happy Running!
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Kristi Moore, MSPT
Alpine Physical Therapy -North
(406) 541-2606