Celebrating 25 years! 

   

                                          

   McDonald Physical Therapy News 

March 2014  

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 Contact us at (574)233-5754

Fran's Favorite Quotes

 

"Before you can lead, you must follow"

  

    

MPT's Referral Program  

 

For the month of March, when you refer a friend or a family member,

MPT will give you a choice of the following prizes!

 

$25 Gift Card to one of these:

*Martin's Grocery Store

 *Metro Run/Walk

*Ginger Valley

*Starbucks Coffee

 

That's not all!

Your name will then be entered to win a BIG CASH PRIZE

to be drawn on Tuesday April 1st


Join the MPT Team as we support the upcoming community events:
  
Luncheon 
March 25th
  
 Penn HS
May 10th 
  
5K Run/Walk
May 18th

 (click on links for more info)

   

 

Dear Friends,
 
I would like to thank everyone for sharing their personal stories with me after they received our annual PT Matters in the mail. It was wonderful to hear from so many new and old friends and it meant a great deal to me!
 
I also would like to thank my staff for the surprise billboard! When I first saw my picture on the billboard and the message, thanking McDonald Physical Therapy for 25 years of serving our community, I was a little upset! Putting my face up anywhere is not my style. If this was something I approved in a meeting, I must not have been paying attention!
 
As I walked into the office, feeling slightly rattled, I was congratulated and informed that our staff had decided to chip in and put the billboard up in my honor. My anger turned to shock at the mere thought of the idea, let alone the expense!
 
I need to thank my staff for their thoughtfulness. I feel honored to work with a group of people that are dedicated to keeping our mission focused on the patient; such as personally answering the phones and setting up appointments that fit patients needs.  They often come in on Saturday and Sundays when a patient is in unbearable pain and a certain treatment would help diminish that pain. Driving to a patient's workout facility to help them with exercise machines or to safely lift weights is something they do willingly and naturally, and for that I am truly blessed.
 
These are just a few of the unique personal touches that we at McDonald Physical Therapy believe strongly in and bring to our patients every day. I guess it is with this kind of unique thinking that they came up with a way to shock me, and also make me proud to be a part of such a wonderful group of people that care so much for others.
 
Enjoy, 
Fran
 
P.S. I hope you enjoy this month's helpful hints on training to run.

 



 
 TRAIN WELL. RACE WELL.

 

Whether you're returning to running or just beginning, it's important to ease into a routine to allow your body to adapt. Gradually increase distance to establish a base of fitness. After you have developed a base of fitness you can gradually increase your speed and pace over time. Don't set out to win your age group in your first race. This approach will likely lead you to an injury.

 

As you prepare for a race, listen to your body. Because your muscles are adjusting to the stresses of running, you may need to take a day or two off. It's important to try to hit training program targets, but don't stick so firmly to a program that you ignore warning signs and injure yourself. Increasing your weekly running distance by more than 10 percent from week to week can be unsafe.

  

Proper Training and Common Mistakes

Train well, race well. Physical therapist Robert Gillanders, PT, DPT, OCS, subscribes to this philosophy for himself and for the runners he trains. Making purpose and intensity part of training requires knowledge of proper training and form.

 

Consider the following training myths:

Myth 1: Recovery is a break from training. Recovery time isn't a break from training, it is part of it. Runners, particularly those at the Master's (40+) level, can consider taking recovery time every third week instead of every fourth week during a marathon training program. Consider using cross training, such as the elliptical or bike, to substitute for recovery runs to give your legs a break. This allows you to rest your legs while remaining on track for a successful race.

 

Myth 2: Push through the pain. Runners know how to handle pain. But how do you determine what pain is normal and what is cause for alarm? Muscle soreness that eases as you run can be normal. However, pain you should be concerned about may have one or more of the following characteristics:

  • Pain that does not subside within several hours after running.
  •  On a pain scale of 1-10 (10 being worse pain), pain that exceeds 3 while running.
  •  The onset of sharp pain.
  •  Pain that wakes you up at night.
  •  Persistent pain that worsens when you run.
  •  Pain that persists in the same area, every time you run.

A physical therapist can help determine the cause of the problem and recommend effective cross training exercises, identify when poor form may be contributing to your pain, and prescribe necessary changes in training to allow the body to repair itself.

 

Myth 3: You can zone out on a run. Running can clear your mind and provide stress relief. However, thinking about your form while running can help you make subtle improvements.

"Listen to how you run," Gillanders advises. "Notice how you strike the ground. Does it sound the same on both sides, or is one foot strike louder? Notice where your foot lands relative to your body. Is it in front of you, or relatively underneath you, which is often less stressful? Recognize that as you

fatigue, your form is more likely to be compromised." Usually when a runner's form is compromised mechanical stress increases and injury can soon follow.

 

Race Day

Race day is exciting, and sometimes nervousness and even nausea can set in. It's not just 3.1 or 13.1 or 26.2 miles ahead of you: It's a new course with unfamiliar curves and a pack of competing runners.

 

Leading Up to the Race

  • Wear your race-day shoes 1 to 2 weeks ahead of time to break them in and avoid blistering.
  • Many runners successfully switch to lighter shoes on race day, but a shoe that changes your running style too much can result in unexpected pain.
  • If you can, survey the course a day or so before the race. Identify turns and hills ahead of time. This will enable you to visualize your effort on race day, and know how to pace yourself based on the terrain.
  • Dodging people and avoiding the ones who are cutting in the first mile of the race can be frustrating and a waste of energy. Be sure you're in the proper timing gate.
  • Even though you're tapering off your training 2 to 3 weeks before the race, it's fine to go for a 30- to 45-minute run to keep your body loose.

On race Day

  • Races are energizing, so many runners get out of the gate too quickly. Watch your splits to make sure your planned 7:30 pace isn't a 6.
  • Be conscious of how you are running. Hills can be especially taxing.
  • Remember that protecting your body is more important than one race. Pay attention to warning signs, such as sharp or unusual pain, and signal for help if you need it. Trying to run "through" pain often leads to compensations that can strain other parts of the body. No limping allowed! Remember that if the pain is too great, it is probably better not to push it. Focus on getting better and picking another target race.

Good luck! If you have any questions or concerns during your training please call and speak with a therapist- (524)233-5754 or email: Fran@McDonaldpt.com

 

* Article from moveforwardpt.com

Announcing the newest addition to the McDonald Physical Therapy family....
           
  

The AlterG´┐Ż Anti-Gravity Treadmill´┐Ż is revolutionizing fitness by allowing you to run or walk with reduced impact. Through patented NASA technology, the Anti-Gravity Treadmill provides up to 80% body weight support to reduce the stress and strain on your body.

 

"Give us a call to see if Walter the Alter G

is right for you!"