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!

Get to Know Your PT: Nathan Redington, Therapydia Beaverton Physical Therapist

Beaverton Oregon Physical Therapy Nathan Redington

Therapydia Beaverton physical therapist Nathan Redington takes some time to talk about time management, Portland breweries and challenging his routine.

“Work out to have fun not to stay fit. If you enjoy what you’re doing the fitness will come.”

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

Physical therapy wasn’t always on my mind. I initially wanted to be a beer chemist but after meeting a few physical therapists in undergrad, they made the whole profession seem worth it.

What do you consider to be the biggest challenge involved in being a PT?

Challenging your own routine. One of the great things about physical therapy is that new research is always coming out. Sometimes that research contradicts what you’ve been doing so being able to take a step back to re-evaluate your own methods is sometimes pretty challenging.

How do you like to stay active?

I love to go alpine and rock climbing, mountain biking and snowboarding.

What’s your favorite song to get you motivated?

“Sabotage” by Beastie Boys.

What surprised you the most about the physical therapy profession?

The amount of research being done by physical therapists to challenge and progress our current level of understanding with techniques and modalities that we use.

Are you currently pursuing any further education or certifications?

Yes, I’m currently working on learning more about vestibular rehabilitation and getting my USA level 1 coaching certification for cycling.

What is the biggest misconception that you hear from new physical therapy patients?

The biggest misconception I’ve heard is that people think they have to see an orthopedic physician before coming to physical therapy, which isn’t the case!

What’s your go-to breakfast?

Poached eggs with a bagel and cheese.

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

Good time management skills. As a physical therapist there is a lot to do, from documentation to treating patients to balancing your own life activities. Being able to maintain a healthy work and personal life balance is key for staying passionate in life.

What do you o to de-stress or unwind?

I like to find new breweries around Portland or read a new book in a quiet park.

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

Sleeping in or beginning a hike.

What is the best piece of wellness advice that you’ve ever received?

Work out to have fun not to stay fit. If you enjoy what you’re doing the fitness will come.

Click here to learn more about Nathan and the other physical therapists at Therapydia Beaverton.

Back to School: 3 Tips to Avoid Posture Pain and Discomfort

classroom-ergonomics-physical-therapy-posture-pain-discomfort

Summer is nearing the end and that means so long to summertime hiking, biking and swimming, and hello to back to school book reading, screen staring and desk sitting. In the classroom, proper posture can be difficult to maintain. Heavy backpacks, sitting for long periods of time and hunching over computers can all take a toll after a while. Not surprisingly, the harmful effects of poor posture and strength can lead to more serious aches and pains down the road.

Next time you sit down at your desk consider this: Your head carries the most important organ in your body—your brain. The human head weighs on average between 10-11 lbs (that’s the size of a heavy bowling ball!) so it’s important to make sure the head and neck are supported throughout the day in order to avoid pain and dysfunction. The neck is comprised of vertebra, muscles, ligaments, arteries and nerves and it needs to be strong and adaptable to carry that weight around all day long.

Keep these quick tips in mind to ensure that you maintain proper posture throughout the school year. The greater focus placed on strengthening and activating these muscles, the easier it will be for these good postural habits to become second nature!

Tip #1:

When sitting, try to keep your feet on the ground. This keeps your lower back and core in a good position to avoid stress and pressure along the rest of the spine.

sitting posture desk school ergonomics physical therapy

Tip #2:

Keep computer screens and reading materials in front of, and level with your eyes. This will help you avoid prolonged bending at the neck as well as reduce eye strain and potential for headaches.

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Tip #3:

Position your shoulders in a comfortable resting place when working at a desk or chair with arms. If it feels like your shoulders are up in your ears, that can put a lot of stress on your neck and potentially create problems down the road.

ergonomics-posture-school-sitting-physical-therapy

Making these small adjustments in the classroom can be simple and effective. Postural changes can help you avoid injury but remember that sitting posture comes from the combination of muscle strength and activation. If you have any questions, please come see one of our skilled physical therapists so they can better examine you and get you on your way to a successful start of the school year!

Get to Know Your PT: Jodie McGinlay, Therapydia Portland Physical Therapist

therapydia portland physical therapist jodie mcginlay

Therapydia Portland physical therapist Jodie McGinlay takes some time to talk about the process of PT, keeping up with the latest health gadgets and the importance of consistency.

“PT is a process and not a product. It takes consistent maintenance to accomplish goals but that doesn’t mean you’ll be in PT forever.”

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

I had a good family friend who worked as a physical therapist for the U.S. Ski Team. She worked out of Mt. Hood and got to travel a lot. She inspired me to think outside the box and enjoy what I do.

What is the biggest challenge involved in being a PT?

Keeping up with the latest health-related gadgets.

How do you like to stay active?

I like trying new group classes but enjoy running and resistance training.

What’s your favorite song to get you motivated?

“Jumpin Jumpin” by Destiny’s Child.

What surprised you the most about the physical therapy profession?

How many different settings you can work in as a PT.

Are you currently pursuing any further education/certifications?

I’m working on learning more about new interventions with temporomandibular pain dysfunction.

What do you wish everyone knew about physical therapy?

PT is a process and not a product. It takes consistent maintenance to accomplish goals but that doesn’t mean you’ll be in PT forever.

What’s your go-to breakfast?

Smoothies and coffee.

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

One is hard to say but the ability to adapt communication and teaching styles based on who you’re working with.

What do you do to de-stress/unwind?

Go for walks with friends and be outside in the sun.

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

Walking around Laurelhurst park with a coffee.

What is your favorite piece of wellness advice?

Stay consistent even in small doses. Pursue things you like and not things you think you should be doing based on others around you. Motivation in health and wellness is person-specific.

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

Get to Know Your PT: Rachel Wilkinson, Therapydia Portland Physical Therapist

Physical therapy portland get to know your physical therapist

Therapydia Portland physical therapist Rachel Wilkinson takes some time to talk about her love of food, CrossFit and the importance of adaptability in the PT profession.

“Everything in moderation. Too much or too little of one thing can be detrimental and this applies to all areas of life!”

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

I started as a premed major and transitioned to pre-PT when I realized how much more rewarding the PT profession would be in terms of seeing patients regularly and spending quality time as a care provider.

What is the biggest challenge involved in being a PT?

I would have to say educating patients on the scope of our practice: how much we can do for them, but ultimately how we are going to teach them to help themselves.

How do you like to stay active?

My go-to is CrossFit. I love group classes because what is more fun than being social while you work out? I also love to get outside in the summertime and hike.

What’s your favorite song to get you motivated?

“Midnight City” by M83. It really builds and pumps you up!

What surprised you the most about the physical therapist profession?

I would say how few people know the extent of our educational process. The profession has advanced to a Doctorate in the last 5 years and we’ve worked hard to get there!

Are you currently pursuing any further education/certifications?

I am currently finishing a course to provide care and progressions to women returning to fitness. I would like to pursue my Orthopedic Specialty in this upcoming year.

What do you wish everyone knew about physical therapy?

I wish everyone knew how accessible PT was. Most states have direct access, meaning patients can go see a PT directly and without going through their primary care physician first.

What’s your go-to breakfast?

Eggs and sourdough toast with avocado.

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

I would say you need to be adaptable. We work with a wide variety of patients and conditions.

What do you do to de-stress/unwind?

Usually CrossFit and then happy hour in Portland (I’ve got to work off those calories first!). I love the food/beer and wine scene here!

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

Sleeping in and then going to our team (or partner) workout followed up by brunch (I like to eat).

What is the best piece of wellness advice?

Everything in moderation. Too much or too little of one thing can be detrimental and this applies to all areas of life!

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

Initial Core Stabilization Exercises

core exercises stability core strength portland

No matter what sort of physical activities you engage in, a solid core is essential for staying strong and injury-free. Core stabilization exercises teach your muscles to work together, allowing your body to move efficiently no matter what you’re doing.

The following exercises are a great starting point for any sort of core-training program as they target the transverse abdominis (TA), which is the deepest core muscle that we have. A good way to think about core stabilization is that it works from the inside out. If the transverse abdominis is not functioning properly, it can be overridden by a lot of other muscles. Concentrating on, and isolating the TA is a good way to ensure that our trunk is stabilized for whatever movements we’re doing with our extremities.

Practice these exercises for 1-2 minutes each, once per day and take breaks when needed. Do your best to keep your mind focused on what your body is doing throughout.

Core Strengthening Exercises Transverse Abdominis

Transverse Abdominis (TA)

Lie on your back with your knees bent and feet flat on the floor. Find your “neutral spine” by rocking your pelvis forward and backward and stopping in the middle of the two positions. Gently draw your belly button towards your spine like you’re trying to fit into a tight pair of pants. Breathe normally. Hold this contraction for 3 breaths, relax, and repeat. There should be no pelvic movement during this contraction.

Core Exercises Transverse Abdominis Marching

TA Marching

Lie on your back with your knees bent and feet flat on the floor. Find your neutral spine and TA contraction. Breathe normally. While holding this contraction, slowly raise one foot a few inches from the floor and place it back on the floor. Repeat this, alternating legs for 1 minute.

Core Exercises 90 90 Hold

90/90 Hold

Lie on your back with your knees bent and feet flat on the floor. Find your neutral spine and TA contraction. Bring one leg at a time up to a 90/90 position. Hold this position without your abdomen “bulging” towards the ceiling. Breathe normally. Hold for 10 seconds, relax, and repeat.

Core Exercises Quadruped Plank

Quadruped Plank

On all fours, with hands directly under shoulders and knees directly under hips with toes tucked under, find your neutral spine and TA contraction. Breathe normally. Maintaining this position, lift your knees to a hover. Hold for 10 seconds, relax, and repeat.

These exercises can be a great assessment of how well you’re able to activate these muscles. Keep in mind that this is just a starting point and a good core-training program should not stop here. Your PT will progress you as they see fit or as your abilities allow. If you have questions or if you have any pain with these exercises, please consult a Therapydia physical therapist.

Warming Up for Rock Climbers

warm up rock climber rock climbing warm up

Warming up prior to activity is important for everyone, climbers especially. A good warm up prepares the body by increasing blood flow to active muscles, increasing circulation, increasing body temperature and improving joint mobility. Getting your body moving prior to activity can reduce the risk of injury and decrease the likelihood of soreness afterward. It can also serve to help your body perform at its maximum potential so it’s important to make sure you’re warming up properly and safely. Here are a few key points to keep in mind before your next climb.

Stretching

A major part of warming up is stretching, which can be broken down into two different types:

• Static Stretching is when you hold a body position for a predetermined period of time (typically 10-30 seconds). A good example of this is sitting and grasping your toes or throwing your foot up on a chair.
Dynamic Stretching involves continuous movement through your range of motion like when you practice swinging your leg forward and backward.

Circulation

Getting your blood moving should be the first goal when warming up. Prior to working out or preparing for a climb, spend 10-15 minutes walking at a moderate pace, jogging or cycling to get your heart pumping. Incorporating some light cardio will help to oxygenate your muscles and keep them working magnificently.

Loosening Up

Do this by performing dynamic exercises that incorporate as many body parts as possible. Try to devote 5-10 minutes to loosening up prior to activity. Some ideas to get loose:

• Shoulder Windmills
• Neck Rolls
• Finger Flicks
• Wrist Rolls
• Knee to Chest
• Butt Kickers
• High Knees
• Trunk Rotations

Warm Up Climbs

You’ve loosened up and your body is warm, time to climb! Remember to increase your problem or route sequentially and strategically. Whether you’re bouldering or sport climbing, practice beginning your first few climbs 2-4 grades lower than your usual routes. If you can comfortably climb V3s for example, warm up with V0-V2s and work your way up. If you are a 5.11 sport climber, consider starting out with a couple of laps on 5.9/5.10. Not only is it beneficial to ease into your climbs but spectators will be WOWed by how effortlessly you zoom through them! 🙂 Utilize your first couple of routes to help you wake up your stabilizer muscles. Incorporate some rest into your warm up climbs to avoid pumping out early, you want to make sure you get to all of your projects for the day!

Rest

Remember to balance activity with rest. Occasionally you may hear someone say that they’re “pumped,” this usually indicates feelings of tightness, swelling, burning or pain due to lactic acid buildup (the PT brain never shuts off!). This usually occurs when a climber performs too many moves in a row. Like with any physical activity, there needs to be time for your muscles to recover from fatigue. All that said, find a good balance between incorporating rest into your warm up and not waiting too long—you don’t want to let yourself cool down completely.

Most importantly, listen to your body, pace yourself and rest appropriately so you can maximize your climbing time!

We hope these warm up tips and tricks will be helpful to you during your next climbing session. Keep an eye for more climbing-related physical therapy information on Therapydia. Until next time, rock on!

Get to Know Your PT: Kurt Gilbertson, Therapydia Lake Oswego Physical Therapist

physical-therapy-lake-oswego-kurt-gilbertson

Therapydia Lake Oswego physical therapist Kurt Gilbertson takes some time to talk about changing the perception of the recovery process, the power of instrumental music and his love of soccer.

“The under-appreciated side of wellness is the mental. Wellness needs to be fun and enjoyable because it is lifelong, and no person has enough motivation to constantly do something they don’t enjoy.”

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

I was a 3-sport athlete in high school, most interested in soccer. My sophomore year, I had a serious injury and found physical therapy. I returned to soccer my junior year, had the same injury and lost all college recruiting. I thought to myself “I was diligent with PT, why did this happen again?” It was then that I found my passion of changing the norm of returning to sport/life training within PT to make sure my journey as a patient is not experienced by my own patients.

What is the biggest challenge involved in being a PT?

I think the main challenge within PT is that we live in a world of instant gratification but the PT world is forced to live in delayed gratification. In the sense that Amazon can deliver a TV to your doorstep in 2 days (sometimes same day!) and you’re watching the Timbers that day, but it takes 4-6 weeks for injuries to heal, and then longer to return to your sport/activity of choice! You can’t change how the body heals but you can change the perception of that recovery process, which makes PT such a rewarding job.

How do you like to stay active?

I am quietly very competitive, so my activity tends to revolve around sports (I am actively seeking pick-up soccer/baseball/basketball/football/ultimate games!) However, I have picked up yoga which I love doing with my wife, Lindsay. We walk our pup Bennett twice daily and we are excited to explore the beautiful hiking in the PNW. And soon enough, I’ll get back into the gym.

What’s your favorite song to get you motivated?

I am always influenced by emotional instrumentals, similar to those in movies. “The Mighty Rio Grande” by This Will Destroy You always kicks me into gear.

What surprised you the most about the physical therapy profession?

How unknown we are to most people. The amount of times I’ve heard, “I wish I found you years ago,” breaks my heart.

Are you currently pursuing any further education/certifications?

I just sat for the Orthopedic Specialist (OCS) Exam in March 2018. I am scheduled to sit for the CSCS exam this Summer. I am fascinated by the developmental work of Dynamic Neuromuscular Stabilization (DNS), the role of breathing in Postural Restoration (PRI), and the role of connective tissue chains in Structural Integration (ATSI) of which I plan to take some courses of each this coming year.

What do you wish everyone knew about PT?

That PT is a process and that process does not end when pain is no longer there. Pain is a gift that alerts you when something is wrong, but just because you turn off the alarm doesn’t mean you shouldn’t still take care of the reason why it went off. I’d also like to add that PT is more than stretching. I like to say, stretching gets you out of pain, strengthening keeps the pain away.

What’s your go-to breakfast?

You can’t go wrong with eggs, bacon and hash browns!

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

Empathy, active listening, and expert questioning. You said three traits right? 🙂 But really, we collaborate with genuine people who more often than not have suffered for years, seen way too many doctors and know more about medicine than they ever should. It requires empathetic compassion to connect, the ability to hear the subtle cues of motivational factors to understand, and the ability to have laser questioning to find the root issue. “A smart person gives smart answers, a genius asks great questions.”

What do you do to de-stress and unwind?

Playing and watching soccer, walking with Lindsay and Bennett, building furniture and listening to music are typical de-stressors for me.

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

Half asleep at 4:30am watching Liverpool games and then sitting with Lindsay on the porch drinking coffee.

What is the best piece of wellness advice you’ve ever received?

The under-appreciated side of wellness is the mental. Wellness needs to be fun and enjoyable because it is lifelong, and no person has enough motivation to constantly do something they don’t enjoy. Exercise, prayer, reading, writing, cooking are all forms of wellness if it improves your perspective on life.

Learn more about Kurt and the other PTs at Therapydia Lake Oswego here