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Our bodies are always on the move. The professional staff at Performance Therapy are here to help keep you moving pain free, for good. The purpose of our monthly newsletter Movement Matters is simple; Help you heal, prevent injuries, and live a healthy lifestyle. Our success is thanks to you, our patients. 

Move better. Live better. 
Mike Danenberg
Director of Sports Performance
Running Form: It's Not Just About Speed....
Injury prevention and running longevity are BIG benefits of proper running form

Whether you run for fitness, fun, or competitively, a healthy running form is essential.   It will not only improve your speed, but also help prevent injury enabling you to continue running for years to come.  Improper running form  places   stress on your joints and muscles which can lead to problems if you're not careful.  With a running analysis from our team at Performance Therapy , you can improve your efficiency thus reducing the wear and tear from incorrect form .   Below is a before and after video highlighting how subtle changes make a big difference. 

In the BEFORE video, the patient is swinging her arms across her body making her hips fight to rotate and move her forward.  In the AFTER video, you can see that her arms are now staying outside her hips and her body is leaning slightly forward, causing her feet to land naturally under her body thus allowing for correct balance and propulsion. This was after just five minutes of coaching!  

Call  our office to confirm your run gait analysis at 704-541-8655.  Just one visit can make a big difference!
Move Better Feel Better at Performance Therapy - Run Gait Analysis
BEFORE and AFTER
Run Gait Analysis
LM Ironman
Congratulations to Our Own LaDawn McClamb: 
Ironman Finisher
 
The team at PT could not be more proud of our Functional Trainer LaDawn McClamb for finishing strong at the Chattanooga Ironman Triathlon Race last month!  She trained long hours around her busy schedule here at PT to complete the 2.4 mile swim, 112 mile bike ride, and 26.2 mile run.  She topped it off with an awesome side kick at the finish as you can see!  Way to go, LaDawn!  
Help for Those Who Sit Too Much...
Part 2:  Hips Hold the Key

 As we mentioned last month, according to  a 2014 article in The New York Times , "past studies have found, the more hours that people spend sitting, the more likely they are to develop diabetes, heart disease and other conditions, and potentially to die prematurely - even if they exercise regularly." This animated Ted Ed video and article also helps illustrate the reasons for these findings.    In the short run, sitting leads to discomfort and injury in our everyday lives as well as in our fitness activities. Last month we focused  on the thoracic spine and how it is impacted by sitting and how to correct those effects . This month, we focus on the hips.  Our hips are the gateway to our performance. Often times we will have patients in for a sore low back, knee, or general lower leg pain. What many don't realize is the dysfunction is rarely in the sore areas. More times than not, our hips are the main culprit for this pain. With many of us sitting the majority of the day, our hips can become locked down and tight, causing compensation from other parts of the body. When we remain seated for these long periods of time, the hips adapt to this position. The hip flexors shorten causing the front of the entire pelvis to be pulled forward. This places undue stress on the lower back by compressing the lumbar and by neurologically inhibiting or "shutting off" the glutes. The constant pressure on the gluteal region restricts blood and oxygen to these areas causing further damage. Performing a hip flexor stretch on a daily basis can help prevent this from happening. It can also keep the injury from getting worse. In our July issue, we demonstrated an Anterior Hip Flexor Stretch.  Below, you'll find an example of a Lateral Hip Flexor Stretch that will help open your hips, gently stretching the lateral area of the hip flexors.  

Our qualified staff of functional trainers offer corrective exercise regimens to help you regain full movement of your body. Contact our office to schedule your complimentary fitness assessment today. 

Lateral Hip Flexor Stretch:
1. Lay on back with your palms facing up

2. Press lower back into floor and tilt pelvis

3. Cross one leg over the other making sure you maintain a 90 degree angle with the crossed leg

4. Slowly rotate the crossed leg over while keeping your upper body and lower back pressed firmly into the floor

5. Keep shoulder blades down at all times

6. Once a stretch is achieved, perform diaphragmatic breathing for five breathes.  Then repeat on the other side.  
Paleo Lemon Bars 
Who doesn't love a lemon bar?  And now if you are following a grain free diet, you can enjoy this treat too!

Ingredients 

For the crust: 
1/4 Cup Honey 
1/2 Cup Coconut Oil at room temperature (it should be the consistency of soft butter) 
Pinch of salt 
1 Cup Coconut Flour, sifted (95g) 

For the lemon topping: 
3 Eggs 
1/2 Cup Honey 
2 tsps Lemon zest (about 1 large lemon) 
2 tsps Coconut flour, sifted 
1/2 Cup Fresh* Lemon juice (about 3 large lemons) 


Instructions 
1.  Preheat your oven to 350 degrees and generously rub an 8x8 inch pan with coconut oil. Set aside. 
2. In a large bowl, using an electric hand mixer, beat together the honey, coconut oil and pinch of salt until creamy and well combined. Stir in the coconut flour until a dough forms. 
3. Press the dough evenly into the prepared pan and bake until just lightly golden brown, about 8 minutes. ** Once cooked, let cool for 30 minutes. 
4. Lower the temperature of your oven to 325 degrees and lower the oven rack to the 2nd from the bottom position. 
5. Once the crust has cooled, gently whisk together the eggs, honey and lemon zest in a large bowl. Do NOT use an electric mixer here or you will over­beat the eggs and the topping with crack once baked. Use a hand whisk. 
6. In a separate, medium bowl, whisk the coconut flour into the lemon juice, 1 tsp at a time, until well mixed. Make sure you continually whisk as you add the flour so that it doesn't clump up. 
7. Pour the lemon juice mixture into the egg mixture, whisking while you pour, until evenly combined. 
8. Pour the topping over top of the cooled crust and bake until it is just set, and the very center is just slightly jiggly, about 21­-23 minutes. Let cool completely at room temperature. Then, cover and refrigerate for at least 6 hours, best  overnight . You need to let the crust completely cool, or it will be soft. 
9. Cut the bars into 9-12 squares and enjoy!. 
Notes *Do NOT use lemon juice from a bottle, it tastes completely different than fresh. ** Make sure you DON'T OVER­BAKE it. You want it to to be golden brown on the edges and VERY light brown on the inside. Please make sure to follow the directions as written, and consider weighing your flour, as gluten free baking is tricky. Store bars in the refrigerator until ready to serve.

Thank you for being our patients.  We appreciate the trust you place in us to help you meet your wellness and fitness goals.  Whether you see us for injury, run analyses, or workouts, we look forward to helping you any time.  

Sincerely,

The team at Performance Therapy
  
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