Get to Know Your PT: Kimberly Mineo, DPT

hillsboro physical therapy kim mineo tanasbourne

Therapydia Tanasbourne physical therapist Kimberly Mineo, DPT, takes some time to talk about starting off as a physical therapy aide, the importance of keeping active, and relaxing with her kiddo.

“The long way is the short way in the long run.”

When did you know that you wanted to be a physical therapist?

After working as an aide at a beautiful clinic in Incline Village, NV – Lake Tahoe! I saw that I’d be able to take my passion for helping others become and stay active, to the next level.

What surprised you the most about the physical therapy profession?

We all really get along well together…wherever we are.

How do you like to stay active?

Running, cycling, hiking, Pilates, strength training, swimming, anything active in the ocean or the mountains is my fave!

What is the biggest challenge involved in being a PT?

Accepting that we don’t always know why injuries happen and being patient with how long they sometimes take to recover from.

What’s your favorite song to get you motivated?

“Take on Me” by A-ha. When this pops on when I’m out running, there’s always a kick in my pace!

Are you currently pursuing any further education or certifications?

Manual Certification with NAIOMT (North American Institute of Manual Therapy).

What’s your go-to breakfast?

Scrambled eggs, avocado toast and berries…and of course, coffee!

What do you wish everyone knew about PT?

That physical therapists do treat the spine.

In your opinion, what is the most important personality trait that a PT must have?

Being a patient, people-person.

What do you do to de-stress/unwind?

Cook a nice meal with a glass of wine, go for a run, sit down with a magazine that I don’t get to read too often like Magnolia or Sunset.

Finish this sentence: On Saturday mornings, you can usually find me…

Relaxing with my kiddo and cup of coffee before getting ready to head out on an adventure.

What is your favorite piece of wellness advice?

“The long way is the short way in the long run…find a way to enjoy being active, take the time to make it a consistent part of your life and enjoy the multitude of benefits.”

Learn more about Kimberly and the other Therapydia Tanasbourne physical therapists.

Get to Know Your PT – Nick Hadinger, DPT, USAW

physical therapy lake oswego

Therapydia Lake Oswego physical therapist Nick Hadinger, DPT, USAW, takes some time to talk about swimming, reading the emotions of his patients, and the variety of treatment styles in PT.

“I think changing the perception of our profession is important to really reach those who are active and need our help.”

When did you know that you wanted to be a physical therapist?

I started thinking about PT during my swimming career in college. I was frequently in and out of the training room with shoulder injuries and I once I dove into it, I loved that I could apply what I was learning about the body to myself and different activities I was doing to not only improve my health but my performance. After I saw the difference PT made in my brother’s life following a brain injury, I knew that I wanted to help people in the same way using all of the cool knowledge I’d learned.

What surprised you the most about the physical therapy profession?

How many different treatment styles there are was pretty surprising. Every practitioner has different strengths from past experiences or maybe it’s even just different heights and this can cause them to gravitate toward one treatment technique over another. At the end of the day, there are several ways to approach an injury and being able to educate your patients on what and why you’re doing something is most important.

How do you like to stay active?

I workout and/or swim most days of the week and enjoy hiking and snowboarding when I can.

What is the biggest challenge involved in being a PT?

I think the biggest challenge is that the general public does not fully understand what it is that a PT really does so they aren’t sure if they would benefit from it or not. If you have a body and you have an injury, PT can most certainly help and we really want to help because it’s what we love to do!

What’s your favorite song to get you motivated?

This changes for me all the time! Right now I’m into “The Sticks” by The Cadillac Three.

Are you currently pursuing any further education/certifications?

I’d like to become SFMA (Selective Functional Movement Assessment) certified in the near future.

What’s your go-to breakfast?

Eggs over medium, bacon, hash browns, and maybe a smoothie.

What do you wish everyone knew about physical therapy?

I wish everyone knew that PTs are equipped with the knowledge and skillset to address any muscle, tendon, or joint injury and that if they come to us first they could very well avoid that surgery, injection, or medication that they dread taking. In Australia, if your back hurts, everyone knows you go to see your physio but in the U.S., it doesn’t happen like that. I think changing the perception of our profession is important to really reach those who are active and need our help.

In your opinion, what is the most important personality trait that a PT must have?

You have to be patient and you have to be able to listen effectively to not only hear what your patients are saying but read their emotions about what they’re saying as well. Creating a trusting patient-provider relationship is #1.

What do you do to de-stress/unwind?

I have to get in a pool. Swimming is a place for me to be alone and in my own thoughts and to problem solve and sort things out. Being underwater has always had this effect on me for some reason and helps bring clarity to a lot of issues.

Finish this sentence: On Saturday mornings, you can usually find me…

Searching for a spectacular Bloody Mary with brunch at an undiscovered restaurant in downtown.

What is your favorite piece of wellness advice?

If you had one vehicle to last you the rest of your life, how would you care for that vehicle to ensure it lasts? That vehicle is your body and you only get one of them.

Learn more about Nick and the other Therapydia Lake Oswego physical therapists.

Get to Know Your PT: Jessica Manley, PT, DPT

Jessica Manley Portland Physical Therapist Pearl

Therapydia Pearl physical therapist Jessica Manley, PT, DPT, takes some time to talk practicing yoga, empowering her patients, and hanging out with goats.

“Believe in the power of your body to heal.”

When did you know that you wanted to be a physical therapist?

As an undergraduate studying mostly ultimate frisbee, I was told by my teammates that I would probably like being a PT. Once I got myself into a clinic and saw what a PT could do, I was hooked.

What surprised you the most about the physical therapy profession?

The lack of general knowledge about what PT can do. I first learned about this as a student of physical therapy by watching others recover from injuries and then I had to rehab from my own. PT is a powerful medicine that is underutilized by many.

How do you like to stay active?

I practice yoga and I run and cycle. When the weather is hospitable, I love to explore the world via backpacking.

What is the biggest challenge involved in being a PT?

Time management and my own self care. Empowering patients to move, grow, and believe in themselves takes time and energy. I strive to maintain the balance between this passion of mine and ensuring that I also take care of myself and my family.

What’s your favorite song to get you motivated?

This is the hardest question for me! I love music and am constantly seeking out new tunes. Currently, my choice is “Fading” by Toro y Moi.

Are you currently pursuing any further education or certifications?

As a pelvic floor specialist, I’m constantly taking classes to continue to understand this hidden world. I have extensive training in Functional Mobilization techniques through the Institute in Physical Art and I hope to become certified in the future. I will also be pursuing training in visceral manipulation soon.

What’s your go-to breakfast?

Scrambled eggs with cheese.

What do you wish everyone knew about PT?

PT often is thought of as this conservative measure that likely won’t work and that surgery will be required. Sometimes that is true and sometimes PT is all you need. I hear from my patients that they are surprised at the results PT can yield—they even get more better results than they thought possible!

In your opinion, what is the most important personality trait that a PT must have?

Empathetic communication.

What do you do to de-stress/unwind?

Movement and meditation. Also, cooking and baking. Occasionally, hanging out with goats. 🙂

Finish this sentence: On Saturday mornings, you can usually find me…

Baking scones.

What is your favorite piece of wellness advice?

Believe in the power of your body to heal.

Learn more about Jessica and the other Therapydia Pearl physical therapists.

Get to Know Your PT: Brooke Flood, DPT, COMT

physical therapy Portland

Therapydia Portland physical therapist Brooke Flood, DPT, COMT, takes some time to talk keeping active, hanging with her kids, and the PT brain.

“Exercise to be strong and healthy, not to win.”

When did you know that you wanted to be a physical therapist?

In college. I spent enough time receiving physical therapy for various injuries that I decided to forgo medical school and pursue PT.

What is the biggest challenge involved in being a PT?

Turning off the “finding out what’s wrong with everything,” once I get home.

How do you like to stay active?

Walk, run, swim, cycle, row, lift weights, snowboard, kite surf, and play with my kids.

What’s your favorite song to get your motivated?

“Eye of the Tiger” by Survivor.

What surprised you the most about the physical therapy profession?

How much people don’t know about physical therapists and how we can help. We are biomechanical specialists!

What’s your go-to breakfast?

Banana with peanut butter and coffee (with cream and honey).

What is the most important personality trait that a PT must have?

Empathy.

What do you do to de-stress / unwind?

Run or walk outside.

Finish this sentence: On Saturday mornings, you can usually find me…

Drinking coffee with my husband, hanging out with our kids, getting ready for a fun family day.

What is your favorite piece of wellness advice?

Exercise to be strong and healthy, not to win.

Click here to learn more about Brooke and the other physical therapists at Therapydia Portland.

Balance: What is it Really and How Do I Improve It?

balance exercises physical therapy

By Kurt Gilbertson, DPT, XPS
Therapydia Lake Oswego Physical Therapist

If you’re reading this, then there’s a good chance that you’ve been told to improve your balance. You may be thinking to yourself: how did I get bad balance? Don’t I balance everyday? Where do I start?

Today, I’d like to (hopefully) simplify balance for you and answer some questions you may have, such as: Why do I tend to trip in the dark? Or, why do I veer left when looking right? To begin, let’s look at the balance system as a whole.

The balance system has three components: Visual, Vestibular and Somatosensory

Visual: This is the most obvious component in that you know that your balance is worse with your eyes closed or when it’s dark. This is because when your eyes are open, your brain relies on the information you see. It begins to interpret and integrate what is perceived into its own reality of space (balance). This means that when you’re relying on your sight to keep your balance, you will immediately sway once it is taken away. In a perfect world, your balance system would be able to maintain itself without visual input but how could it if it’s never been trained to do so? So, let’s train it. Luckily, training is as easy as performing this simple test:

If balance is a worry, please stand next to something secure and hold on if need be.

Everything done with eyes closed. You should be able to complete level 5 five times without falling over.

Do 1 -> 5 as you can for the test. The treatment is the level you fail at or the level under failure depending on how hard the the above test was.

1. Widebase
2. Narrow Base
3. Tandem
4. Single Leg
5. 5 Second Alternating March

When babies develop, the stimulus of movement guides their visual field development. The more they move, the more they see and interact with new depths of field. As we develop further, we tend to rely on the visual field to guide our movement, often so that our vision can begin to override other senses (vestibular, proprioception), which is why we tend to sway when balancing with our eyes closed.

Vestibular: This system is growing in public knowledge—unfortunately due to vertigo and increasing falls among the elderly population—but it can be confusing so lets make things easier by looking at the anatomy of the ear first:

Balance Physical Therapy Portland

Inside your ear are two systems: Cochlear (hearing) and Vestibular (equilibrium). Equilibrium is the sense of balance, feeling level or equal on both sides. In the above picture, locate the semicircular canals which stimulate the vestibular nerve. See how there are three? There are also three planes of movements. Remember the X/Y/Z axis in algebra? (Cue the great algebra memories) Those three axes are the three planes of those canals which are designed to stimulate your brain, via the vestibular nerve, to signal to your brain that you’re standing upright or you’re laying down or you’re looking left/right.

Refer to the picture below: these canals are filled with fluid that moves when your head moves, which then moves sensory receptors in your inner ear: calcium crystals and hair cells which communicate with the brain. The brain is the CEO and knows which canal is up/down, left/ right, and it decides to orient your mind and the rest of your senses to where you are facing. Those struggling with vertigo have hair cell stimuli telling them something that the rest of the senses disagree with, creating the dizziness and nausea symptoms. For those curious of vertigo (BPPV) and these crystals, view this video.

physical therapy balance portland

Now, onto how this influences your balance. If you stay in a small amount of positions without challenging your brain to interpret vestibular stimuli, it becomes maladaptive to vestibular stimuli. Which is fancy talk for when I look left, I sway and fall right.

The small amount of positions are typically sitting, standing and laying down while looking in the direction we are facing. Hardly ever do we move where we aren’t looking because we rely on the eyes. The vestibular stimulus always follows behind the visual stimulus, until it doesn’t, and then we lose balance. Let’s make that simple again by testing.

If balance is a worry, please stand next to something secure and hold on if need be. If you have prior history of neck or shoulder pain with head movements, start slow and contact a Therapydia physical therapist.

Everything done with eyes open. Head Turns and Head Nods stimulate the vestibular system. The faster you move your head the harder it is so start slow.
You should be able to complete level 4 five times (L/R & Up/Down) without falling over.

Do 1 -> 4 as you can for the test. The treatment is the level you fail at or the level under failure depending on how hard the the above test was.

1. Widebase
2. Narrow Base
3. Tandem
4. Single Leg

Luckily again, the test is the training.

Somatosensory: Somato = body. Sensory = physical perception. Somatosensory is your body’s physical awareness to stimulus. In regards to balance it has two components: proprioception and exteroception. The former being (per)ception of internal positioning and the latter being (per)ception of external stimuli. Both create the body’s awareness of itself in space, i.e spatial awareness. This is largely influenced by your sensory nerves especially in your feet of which there are millions of them that are constantly talking to your brain about temperature/ pressure/heat (extero) and movement on surfaces (proprio). We tend to spend most of our waking time in shoes which limits how much our feet sense the outside (external) world. We also tend to not move our bodies outside of comfortable positions so the proprioceptive awareness isn’t challenged and it begins to decrease.

Well, that got a bit confusing right? As long as you understand that what you are sensing is talking to your brain and if you limit the amount of time sensing new things, the body will react adversely to new stimuli. Let’s make it more simple by showing you how to improve the somatosensory system for balance which can be done through the movement (proprioceptive) component. See the test below.

If balance is a worry, please stand next to something secure and hold on if need be.

Remember the somatosensory system is challenged by different surfaces you are on. So this one incorporates the same positions (wide > narrow > tandem > single leg) as able but the challenge is increased by harder surfaces to balance on.

Start with a pillow at home, and at the gym there will be balancing pads, discs, and a BOSU. For those trying to do the disc or BOSU hold on first and please be careful. It gets wobbly!

You should be able to complete level 4 holding 60 seconds without falling over.

Do 1 -> 4 as you can for the test. The treatment is the level you fail at or the level under failure depending on how hard the above test was.

1. Widebase
2. Narrow Base
3. Tandem
4. Single Leg

And again, the test is the training.

Once a majority of the above trainings get easy, it’s much more fun to incorporate all them together.
Try these below. Have some fun with it but be safe. 🙂

1. Leg Movements (Eyes Open / Eyes Closed)

2. Leg Ball Circles (Eyes Open / Eyes Closed)

3. Arm Ball Circles (Eyes Open / Eyes Closed)

4. Ball Throws

If you read through this again you’ll see two common themes: Challenge Yourself and Use It or Lose It. Don’t rely on your eyes to determine 100% of what your perceiving, let your feet do some talking, and move with purpose in ways you’re not used to. You’ll be amazed at how quickly balance improves when it is properly challenged. If left unchallenged, don’t be surprised that your balance slowly deteriorates because why should it be good at something that it is never asked to do?

Youth Sport Specialization: How Much is too Much?

Youth Soccer Baseball Kids Sports Playing Young Athletes

A researcher on the consequences of single sport specialization said it best: “A culture [in America] has been created in which the definition of success in youth sports is defined not by laying the foundation for a healthy lifestyle, but rather the attainment of ‘elite’ status.” (1)

Hard to hear, right? But it’s true. Whether you’re a parent or grandparent, a coach, sports fan or maybe even an athlete yourself, surely you’ve noticed a shift in youth sports over recent years. Gone are the days of pick-up games and kids getting into physical activities for fun. How often do you see kids shooting hoops in the driveway anymore? How many student-athletes are playing 2-3 different sports throughout the year, not playing for a club team and actually taking summer off from any competitive sport? It’s rare. And the shift from sports specialization at a young age is unfortunately leading to a drastic increase in sports-related injuries.

Although a standardized definition of sports specialization has not been developed, the term implies year-round intensive training in a single sport at the exclusion of other sports. (2)

Calculating the Risk

Here’s a quick survey to categorize the level of sports specialization:

  • Q: Can you pick a main sport?
  • Q: Did you quit other sports to focus on a main sport OR have you only ever played one sport?
  • Q: Do you train more than 8 months a year in your main sport?
  • If you answered ‘yes’ to all three questions, you’re in the high specialization group. Although these questions don’t necessarily capture all of the information needed to determine accurate specialization, it can give some insight into whether an athlete may be susceptible to the risks, which we’ll go into later.

    So, how much of one sport is too much? While there’s no set number that can be applied to all youth, recent studies have shown that athletes who played their primary sport greater than 8 months of the year were more likely to report an overuse injury. (3) Additionally, athletes who played one sport for more hours per week than their age were more likely to report both overuse and acute injuries. (4) More hours played can increase repetitive stress on the body and lead to microtrauma. This is not only true for athletes but for anyone who performs a higher than optimal volume of movement. Growing athletes are even more vulnerable to injury because of certain areas of the body that are weak and not fully developed (i.e. the sites where tendons and ligaments attach to the bones, and bone growth plates). This is why variability of movement by playing different sports, along with adequate rest, is extremely important in youth athletes.

    Early Sport Specialization Kids Sports Baseball Soccer Youth Athletes

    The Benefits of Being a Well-Rounded Athlete

    Multiple physician associations across the country agree that there are both physical and psychosocial risks to early sport specialization. (5) Despite this information, why is approximately 1 of every 2 parents encouraging their children to specialize in a single sport? (6) Are they hoping their athlete will get a scholarship and play at the collegiate level? Based on data reported by the NCAA during the 2013-2014 academic year, of the 7 million high school student-athletes across all sports in America, only 6% went on to participate in NCAA athletics (Division I, II, or III). (7) Do we mention this to discourage someone from playing sport(s)? Of course not; physical activity is beneficial to overall health and both team and individual sports can teach us great skills that last a lifetime. We’re presenting the data so that expectations are consistent with reality. It is becoming more common for college recruits to seek out talented and well-rounded athletes versus an elite soccer/basketball.etc. player. So, with the chances of competing at the next level being less than favorable and the increased potential of causing physical, mental and emotional harm to our youth athletes’ bodies through early sport specialization, is it really worth it? What if there were substantially more long-term benefits to playing multiple sports, including playing at the college level.

    Contrary to popular belief, a 2016 study found that the majority of NCAA Division I athletes did not specialize in high school. (8) Another study concluded that players participating in other physical activities beyond their primary sport decreased their risk of injury by 61%. (9) Multi-sport athletes were also 2.5 times more likely to have good control, defined by jumping mechanics and agility tests, compared to single-sport athletes. (10) Kids that play multiple sports are also more likely to continue playing sports through their adolescence due to the decreased likelihood of suffering from burnout.

    Young Athletes Kids Sports Training Focus

    Play Longer and Stronger

    Of course, physical activity is beneficial for overall health throughout the lifespan. What can you do to minimize the physical and/or psychosocial risks of sports specialization? Try these tips to keep our youth happy, healthy and playing the sports they love for longer:

      • Let kids be kids! Focus on playing for fun, not always to win. Maybe this is playing catch in the backyard or playing a friendly game of HORSE on the playground. FUN FACT: Did you know that youth sports organizations in Norway do not keep score until the athletes are 13 years old? (11) Can you imagine how that would shift the culture of youth sports in America?
      • Participate in more than one sport/activity throughout the year.
      • Play your primary sport <8 months out of the year to reduce the risk of injury.
      • Play no more hours per week of one sport than your age (ex: 12-year-olds should play <12 hours of one sport per week. And yes, this means games and practice).
      • Have an off-season! Professional athletes don’t compete year-round, so why should our youth?
      • During the off-season, train to play. Spend the off-season doing sport-specific training that will better prepare your body for the demands of the game, such as strength training and plyometrics.

    Common Skiing and Snowboarding Injuries: A Slippery Slope

    snowboard skiing knee injury ski skiing injuries snowboarding injuries physical therapy portland

    Who hasn’t been watching Shaun White dominate the Winter Olympics since 2006, or Chloe Kim slay her back-to-back 1080 in the 2018 Olympics to win gold? It makes a person excited for this delightfully chilly time of year; ‘Tis the season for winter sports! Cold weather activities, like skiing or snowboarding, are not only dominated by those who absolutely shred, they’re also (unfortunately) chock full of injury risks.

    Skiers and snowboarders experience different types of injuries due to a number of factors like experience level, physical preparation and proper equipment. While concussions are common in both camps, skiing tends to result in more knee and lower extremity injuries due to the twisting and turning motion during the falls. Contrary to that, upper body injuries are generally more prevalent among snowboarders as a result of falling on their outstretched hands. Ankle injuries are also frequent because snowboarding boots are typically softer than ski boots, allowing more room for the foot and ankle to move around. Experience plays a role as well. Approximately 1 out of every 4 snowboarding injuries occurs on the first day of the season and 50% of total injuries happen during a boarder’s first season. Due to the high volume of falls during the learning process, beginner snowboarders tend to suffer more wrist and ankle injuries. As they become more confident and falls become less frequent, so do these injuries. Once the snowboarder progresses in skill and begins experimenting with jumps or backcountry, head and spine injuries become more prominent.

    Those who participate in these sports should always wear protective gear like helmets or gloves but these won’t completely protect the wearer from injury. While there is no guaranteed way to avoid getting hurt, below are a few commonly injured areas along with steps you can take to minimize injury risk and best prepare yourself for the slopes.

    Ankle Injuries

    Lower extremity injuries are becoming less frequent due to improvements in boots and binding technology. Still, due to softer boots, outer leg ankle fractures are still common. The difficulty to pick up on this particular injury with imaging means that there should be a high level of suspicion even when X-ray findings are negative, especially if an ankle sprain is present. Signs to look for are persistent pain, difficulty putting weight on the leg/foot, limitations in motion and failure to improve with appropriate management. These injuries are most commonly seen with aerial stunt landings after over rotation. The unfortunate truth about ankle sprains is that once you suffer one, you’re much more likely to injure that ankle again. Ankle Physical Therapy can help you properly strengthen and heal to help you build the skills necessary to prevent future injury.

    Wrist Injuries

    Making up an increasing proportion of injuries due to the lessening frequency of ankle injuries, the wrist is now the most commonly injured area. As newer snowboarders fall and brace themselves for impact, their arms are outstretched to lessen the fall, which can result in a fracture of one of the many bones in the wrist or hand. A good way to prevent this injury as a beginner would be to wear wrist guards, or to fall on the forearm with fists closed and elbows bent.

    Head Injuries

    Helmets are being made to look much more appealing and are now designed with less obstructions to hearing or vision. Not wearing a helmet causes a significantly increased risk for concussion or skull fracture with either falling backwards or catching an edge after a jump. Skiers are more likely to experience a concussion, while snowboarders are more likely to experience a severe form of a traumatic brain injury which can in some cases result in death. If a mild head injury is suspected, an experienced physical therapist can assess and treat the concussion symptoms. If a more severe traumatic brain injury is suspected, a more thorough examination and treatment plan involving your physician, including physical therapy, may be needed.

    In Summary

    Snowboarding is an incredible way to experience some of the most beautiful and majestic mountains around the world. While shredding the gnar can be a rewarding experience, it is not uncommon to experience an injury in the first season. Injuries can never be 100% prevented, but they can be minimized with protective equipment, balance training and sport-specific strength training. If you have questions about how you can minimize a skiing or snowboarding related injury, or if you currently have pain during these winter activities, please contact us. Our goal is to help you get back on the mountain safely and quickly!

    Nathan Redington, DPT, Therapydia Beaverton

    Do You Stretch Correctly?

    Stretching Warm up Physical Therapy Portland Oregon Dynamic Stretching Static Stretching

    Why do muscles sometimes feel stiff and tight? We’ve all experienced soreness in muscles or joints after sitting for a long period of time but what is muscle “tightness” referring to? We can either have passively or actively “tight”’ muscles. Passively, muscles can be adaptively shortened due to scarring or from maintaining prolonged positions; and actively, muscles can be shortened due to spasms or from contraction. Whether the cause is passive or active, you may be experiencing limited range of motion which can lead to muscle imbalances.

    Choosing the right technique to stretch can make a big difference depending on the result you want to achieve. There are three types of stretches you can perform: Static, Dynamic and Pre-Contraction. Each of these different stretches can improve different aspects of your daily life or your sports performance.

    Static stretching, or sustaining a hold at end range, has been shown to be very effective at lengthening the tissue with a recommended 3-4 sets of 30 seconds holds. While static stretching is effective to improve muscle and tendon length, it can have a negative impact on sports performance prior to activities. Static stretching can lower the maximal strength (for a short period of time) that the muscle can generate, as well as lower performance in running and jumping before and during a sporting event! The rate of perceived exertion can also increase that a runner has while performing the run.

    Dynamic stretching, on the other hand, is also highly effective at improving overall range of motion and improving muscle and tendon length. But unlike static stretching, dynamic stretching has been shown to improve muscle performance, as well as running and jumping before and during sports.

    Pre-contraction stretching is the third type of stretching. This is not as common but it gives the most immediate improvement. A pre-contraction stretch is similar to a static stretch, but is not a sustained hold for 30 seconds. The stretch is broken up into a contraction phase of the opposite muscle being stretched and a short static stretch of the tight muscle. For example, if I wanted to stretch my hamstring I would activate the quadricep and then stretch the hamstring. There is an alternation between contracting the opposite muscle and stretching the tight muscle in 3 phases of 10-20 sec contractions. (5 sec contraction + 5 sec relaxation and stretch + repeated 2 more times).

    The big takeaway is this:

    Static Stretches are a great way to improve and maintain muscle length over a long period of time. Perform these after a sporting event or workout.
    Dynamic Stretches are recommended for warm up prior to working out / exercising to maximize strength and performance. These stretches also “prime” the muscles to run faster, jump farther and contract stronger.
    Pre-contraction Stretches are most helpful to see immediate or acute changes which can then be transitioned to a static stretch over time.

    Now, time to give it a shot! Below are a few static and dynamic stretches to help and improve your performance.

    Static Hip Stretches

    Perform 2-3 sets for each, holding for 30 seconds.

    Standing Quadriceps Stretch

    Where You’ll Feel It: Thigh and Hip Flexor
    Stand on your right leg, grab your ankle and pull your foot towards your buttock. Make sure that your knee is underneath or behind your hip and not in front of it. Don’t let your back arch.

    Standing Hamstring Stretch

    Where You’ll Feel It: Hamstrings
    Prop your foot on a chair or a step. Slowly lean forward until you feel a stretch behind your thigh. Bend through your hips, not your back.

    Runners Stretch

    Where You’ll Feel It: Calves
    Stand with both hands against the wall. Place one leg in front and your other leg straight behind you with your toes pointed slightly inward. Press into the wall and drive your heel into the ground.

    Kneeling Hip Flexor Stretch

    Where You’ll Feel It: Hip Flexors and Quadriceps
    Begin in a half kneeling position. While maintaining an upright position, perform a posterior pelvic tilt (tuck your tailbone underneath) to engage your core. Shift your hips slightly forward until you feel a stretch. Slightly shift your pelvis/hip forward until increased stretch is felt.

    Piriformis Stretch

    Where You’ll Feel It: Gluts and Inner Thigh
    Start lying down with one leg bent and your foot flat on the floor. Cross the other leg over your knee. Gently push the knee of the crossed leg forward. For a greater stretch, grasp the thigh of the bent leg and pull towards the chest.

    Dynamic Hip Stretches

    High Knee Running

    Engage your core by lightly bringing your belly button closer to the spine. Drive your knee upward as high as possible.

    Butt Kicker

    Stand with your feet shoulder width apart. Kick your leg backward, concentrate on driving the heel toward the buttocks and back to the ground as fast as possible. Maintain a quick, yet steady tempo.

    Hip Internal Rotation

    Move your knee up and outward to the side, slowly rotate your hip inward and back down.

    Hip External Rotation

    Life your knee up towards waistline, slowly rotate your hips outward and back down.

    Lunge with Trunk Rotation

    Step forward into a lunge and then rotate your arms and trunk to the forward foot side.

    Windmills

    Kick one leg to the opposite hand, try to keep both knees straight.

    Preparing for Your Next 5K: Tips From a PT

    Fall is upon us and with holiday runs right around the corner, Therapydia physical therapist Jodie McGinlay, DPT, weighs in with her top five things to keep in mind as you prepare for this year’s Turkey Trot, Holiday Hustle, Fun Run or any of the numerous other festively-themed 5Ks, 10Ks and half marathons:

    You did it! You made the important first step of signing up for that 5K/10K or maybe even half marathon. Great job! Prior to race day, there are a few things to consider to make the most out of your run, no matter if this is your first race or your tenth. One of the most important things to keep in mind to ensure your success is to go slow and listen to your body. No matter how many races you’ve run, there are many goals to set and accomplish during your pre-race, training period. Remember that injury prevention and maintenance at any phase of the training process is attainable so the fact that you’re reading this prior to your run is great! Here you will find the top five considerations to help you avoid injury and prepare your body to cruise across the finish line on race day.

    Running Shoes Physical Therapy 5k Runners Exercise

    1. Running Shoes

    Take a look at your shoes. Are they more than two years old? Do they squeeze your toes? Do your feet ever feel numb during or after you wear them? If you answered yes to any of these questions, it’s time to check in with your local physical therapist or running shoe store. Unfortunately, shoes are not bulletproof and they need replacing every so often, especially if they are uncomfortable. Your physical therapist can assess your foot mechanics for optimal comfort and recommend a specific brand or running shoe store to visit.

    Runner Exercises 5k Physical Therapy Injury Prevention

    2. The Course

    Consider the surface in which you’ll be running on race day. Is the upcoming race hilly? Is it flat? If the race is outside, try to hit the pavement and see how your body handles it. Various surfaces can actually distribute forces through your feet in different ways so you should try to change up the surfaces that you’re training on to prepare (because not all are created equal). Tracks, treadmills, concrete surfaces and trails can all put stresses on the body in their own way. This doesn’t necessarily mean that you should hop out on the trails if your 5K is on pavement, but it may be wise to switch up your training occasionally and skip a treadmill day in favor of some fresh air.

    Runner Exercises Injury Prevention 5k Physical Therapy

    3. Set Your Goals

    Are you shooting to complete a personal record or increase your speed for your upcoming race? Try to include some form of cross training to give your program variability. Current physical therapy research suggests 2-3 days a week of resistance training: weights, high intensity interval training, and even plyometrics can increase your run speed and lung capacity for endurance.

    If you haven’t been particularly active lately and you’re unsure about where to start, these three exercises are low impact and address specific musculature responsible for ensuring optimal gluteal activation while walking and running. Remember if any exercises create discomfort, please discontinue performing and consult a physical therapist for a formal musculoskeletal assessment.

    Exercise for Runners Clamshell Physical Therapy Portland

    Exercise 1: Sidelying Clamshell

    Lie on your side with the band above your knees. With the knees bent and stacked on each other, lift the top knee up and away—into the resistance band. Try to maintain the hips and shoulders from rocking back or forward. Hold for 5-10 seconds and perform 5 reps for 2-3 sets. You should be feeling this on the outer glut. If you feel it more on the side of your hip (think about where a seam in your pant would start), roll your top hip forward. Work your holds up to 20 seconds.

    Running Man Exercise for Runners Physical Therapy Portland

    Exercise 2: Running Man

    Stand and balance on one leg. Lean your body forward (keeping your upper body/core in plank position) while you straighten your back leg behind you. Try to hover back leg or tap toe on the ground for balance. Bring the same arm forward into ready position (see picture). March leg up to 90 degrees as you extend your arm back to end position. Perform 2-3 rounds of 5 reps. Work your reps up if you are able to maintain your balance in a smooth and controlled manner.

    Runner Exercise Lateral Band Walks Physical Therapy Portland

    Exercise 3: Lateral Band Walks

    Place elastic band around legs. From easiest to hardest: band above knees, band below knees, band at ankles, band at feet. Lightly bend your knees while you take a step to the side keeping your feet spread about hip distance apart. Keep resistance on band and bring trailing leg towards the other. Try to keep hip distance between feet in order to get the best burn. Remember this is four your hips—you should feel it on the outside glut but will feel quads as well. Try 10 steps down and back. Work up to 20 steps in coming weeks.

    Physical therapy 5k preparation injury prevention hydration

    4. Fuel the Tank

    Hydration + diet + adequate sleep can give your body energy and sustainability through your training period and beyond. Make sure to drink water throughout the day and eat plenty of nutrient rich and high carb energy boosters, including bananas, oats, whole-grain foods, peanut butter, broccoli, Greek yogurts and berries. The consistency with your training program to ensure your body is equipped to run the race from a cardiovascular standpoint can be accelerated by how you’re fueling the tank before and after.

    Runner Injury Prevention 5k 10k marathon physical therapy

    5. Recovery, REcovery, RECOVERY

    As you prepare and train for the upcoming race, allow your mind and body some time to cool down. A long week full of runs, resistance training, socializing, work, etc. can take its toll. This could mean taking a hot bath and letting your body relax while you work on incorporating some new recipes and getting a little extra sleep. Cooldowns after a run could mean walking the last ½ mile home instead of the sprint you planned on or simply taking the time to prop your feet up and elevate after moving around all day. However you choose to take it easy after the week, this rest is not only beneficial for your body but for your mental drive to get back out on that next run the following week. Self motivation can sometimes be challenging so I like to incorporate training with a friend or local run club. Consider looking into run clubs or meetups in your area that could make running more enjoyable.

    If you feel you need further assistance with training including ramping mileage and/or a customized running program, there are additional resources and education we can provide to ensure optimal performance during your training. Therapydia’s Run Assessment locates any weaknessess or mechnical challenges involved in your running. With a thorough exam of your strength, flexibility, movement patterns and running form, your run analysis will help to ensure your running is more efficient, more enjoyable and most importantly, injury and pain-free. You’ll review the findings with your physical therapist and leave with a custom assessment and exercise training plan. Click here to schedule your Run Assessment today.

    Happy running!

    Dynamic Warmup for Runners

    Warmup for Runners Injury Prevention Run Warmup Stretch

    If you’re a runner, it’s likely that you’ve experienced some sort of discomfort, ache or pain along the way. In fact, it’s been reported that as many as 90% of runners miss training time each year due to injuries. Fortunately, running pains are not necessarily an inevitability.

    A good warmup, prior to exercising, loosens up your body and gets the blood flowing, gradually raising your heart rate to make it easier to get into a good rhythm. Dynamic stretching before a run has shown to help with poor posture, faulty running mechanics and injury prevention. It can also work wonders in terms of improving your range of motion. If you experience aches and pains during or after your run, try this warmup to help and combat the likelihood of injury and give yourself a little peace of mind so you can run longer and stronger!

    Estimated Time: 10 Minutes

    Sunrise Stretch

    Warmup for runners physical therapy dynamic warmup run injury

    Where You’ll Feel It: Pecs and Mid Back
    Lie on your side, bend both knees up toward your chest and place your bottom hand on top of your knees. Place your top arm out in front, reach up toward the ceiling and continue the rotation as far as possible. Hold for 2-3 seconds. Allow your head and chest to follow. Return to the starting position and perform 10 times each side.

    Leg Swing

    Leg Swing Exercise Dynamic Warmup Runners Run Injury

    Where You’ll Feel It: Hamstrings and Hip Flexors
    Swing your leg forward as high as you can and as far back as you can with controlled speed while keeping your knee straight and trunk upright. Perform 10 times on each leg.

    Quad Stretch

    Quad Stretch Warmup for Runners Exercise Stretch Dynamic Warmup Injury Prevention

    Where You’ll Feel It: Thigh and Hip Flexor
    Stand on one leg, grab your opposite ankle and pull your foot towards your butt. Keep your standing leg straight and the heel on the floor. Reach overhead with your other arm. Make sure that your bent knee is directly under your hip. (Optional – you can lift your heel and come up onto your toes). Don’t let your back arch. Hold for 3 seconds. Perform 10 times on each side.

    Donkey Kick

    Donkey Kick Dynamic Warmup for Runners Exercise Physical Therapy

    Where You’ll Feel It: Glutes, Not Your Back!
    Place a mini band around your knees. Start on your hands and knees. Align your hands directly under your shoulders and your knees directly under your hips. Engage your core by lightly bringing your belly button closer to the spine. Keep your core engaged and lift the right knee back like a kick. Think about kicking your heel towards the ceiling but avoid arching your back or twisting your hips. Perform 10 times on each side.

    Runner’s Side Plank

    Side Plank Dynamic Warmup for Runners Run Injury Prevention Stretch Exercise

    Where You’ll Feel It: Core and Glutes
    Lie on your side with your body and your legs in a straight line (like you are in a toaster slot). Bend the bottom of your knee 90 degrees and keep the top knee straight. Draw your belly button in towards your spine and engage your abs. Lift your hips up towards the ceiling, keeping your elbow stacked underneath your shoulders. While holding the plank position, bend your knee toward your chest and straight out to starting position (mimic running). Perform 10 times on each side.

    Runner’s March

    Runner's Side Plank Dynamic Warmup for Runners Physical Therapy Exercise Stretch Injury Prevention

    Where You’ll Feel It: Glutes
    Place a mini band around your ankles. Engage your core by lightly bringing your belly button closer to the spine to maintain neutral lumbar spine. March your knee up to hip level, pause for 1-2 seconds and then return to the starting position. Focus on slow, controlled movement. Drive the standing leg straight by squeezing your gluteal muscles. Perform 10 times on each side.

    Side Steps

    Side Steps Dynamic Warmup for Runners Runner Injury Prevention Physical Therapy Exercise Stretch

    Where You’ll Feel It: Glutes / Outer Hips
    Stand in a semi-squat position with your feet hip width apart and a mini band around your ankles. While always keeping tension in the band, take small steps to the left (Your stance should not be wider than your shoulders at any point). Focus on pushing off the trailing leg vs. reaching with the lead leg. Keep your knees pushed apart and your toes pointed straight forward. Repeat while moving to the right. Perform 10 steps to each side.

    If you have any questions or any pain with these exercises, please consult a Therapydia physical therapist.