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 The aim of our blog is to interpret, distill, and then deliver to you the threads that bind physical medicine with applicable health and fitness ideas and principles. It's all about helping to connect the dots that foster optimal human function and, ultimately, superior performance. Feel better. Perform better. |
People are talking about Alpine Physical Therapy. Take a minute (and a half) to hear the specifics of what they’re saying. Their sentiments are clear. Alpine is the place in Missoula, Montana, for expert, effective, and caring physical therapy services. For more information on our clinics, click here to view our clinic website.
Join Leah Versteegen, DPT of Alpine Physical Therapy for a straightforward understanding of sports nutrition from a physical therapist’s perspective. Notably, Leah has a Masters in Exercise Physiology (’03) and a Doctorate in Physical Therapy (’06) from the University of Montana. For more information, visit our website by clicking here.
Patients with typical neck pain may benefit from a physical therapy program that includes upper neck and upper back manipulation. Potential benefits include less pain, better neck motion, and improved ability to perform daily activities. Although this treatment was very successful for this group of patients with neck pain, it may not be effective or even appropriate for all patients with neck pain. Your physical therapist will perform a thorough evaluation to help determine if you are a good candidate for this treatment, as part of a program designed to help get rid of the aching in your neck. The benefits in this study were only measured for the first 48 hours after treatment; further research is needed to determine long-term benefits. Here are the nuts and bolts of the supportive research study that appeared in this month’s Journal of Orthopedic and Sports Physical Therapy (2012;42(1):5-18. doi:10.2519/jospt.2012.3894). In this study, James R. Dunning,DPT, MSc Manip Ther, FAAOMPT and fellow researchers treated 107 patients. About half of these patients received a manipulation of the neck, on the part closest to the head, and of the upper back. The other patients received manual therapy that mobilized the spine without using manipulation. After 48 hours, the patients who received the manipulation treatment experienced a 58% decrease in pain and a 50% decrease in disability. By contrast, patients who received the mobilization treatment only had a 13% decrease in pain and actually showed a 13% increase in disability. In addition, the patients who received the manipulation had increased motion and improved control of their neck muscles compared to the patients in the mobilization group. The researchers concluded that the combination of upper neck and back manipulation was more effective in the first 48 hours of treatment than the mobilization treatment. Two of our physical therapists at Alpine Physical Therapy have studied extensively with Dr. James R. Dunning. To schedule an appointment and to get your neck feeling better quickly, you are invited to call our office at 406-251-2323. Get more information on neck pain by visiting the patient resource section of our clinic website by clicking here.
Out with the old. In with the new. Applying this motto to your workouts may make all the difference for the New Year, especially if you’re seeking an efficient and effective way to burn fat and build lean and toned muscles. High Intensity Interval Training (HIIT) isn’t exactly new, but it is accelerating its foothold among the ranks of fitness enthusiasts. It’s transforming the “old” model of exercise that requires between 45 and 90 minutes to ensure you get cardio, stretching, and toning. The new model does it all in a fraction of the time. The beauty of HIIT is that you can get astounding results in as few as 4 minutes per day. Hard to believe? I know. I hear that all the time when introducing people to this form of exercise. Yet some people are paying upwards of $15,000 for a device, called the ROM, whose inventors and proponents insist will get you ripped with just 4 minutes per day. You can check out the behemoth device (it barely fits in a typical living room) at fastexercise.com. I’ve got a better and much less expensive way (visualize “Free”) to get started. Take a couple minutes to watch my video on this hot topic, and you’ll be well on your way to an inexpensive yet powerful way that develops extreme muscular endurance, burns massive calories, and helps you rapidly achieve your fitness goals for 2012. (If you are unable to view the video, click here.)
Here’s a brilliant presentation describing the number one antidote to numerous types of health problems, including death. I’m fascinated by how Doctor Michael Evans artfully presents this form of medicine in a fun and meaningful way. It’s not too late to formulate some worthwhile health and fitness goals. Perhaps this video will give you the nudge to help you get started on your road to improved health and wellness.
What a great message!
Click here to view Doctor Evan’s presentation.
 Yes. Yes you can achieve your health & fitness goals in 2012. Do so by setting goals, which are positive, rather than shackling yourself with resolutions, which are negative. You see, by setting goals, you immediately get the creative juices flowing that move you in the direction of your goals. Making a resolution, on the other hand, puts you immediately on a negative footing. For example, resolving to quit smoking is a negative. Oppositely, setting a goal to compete in a triathlon this year is a more positive approach, one that will likely get you to ditch the cigs. If you’re having a hard time defining your health & fitness goals for 2012, consider choosing one or more from the following:
Once you’ve established your health & fitness goals, write them down and refer to them often. Know that people who write their goals down maximize the likelihood of achieving their goals. Another idea that may help is to tell a friend or two about your goals. Have them check in with you now and again to make sure you’re on track to achieve your goals this year. Keep in mind that there’s always the chance you’ll get off track. You know how it goes; you get into a groove and then all of a sudden something comes up to knock you off track. You get sick. You get interrupted by an unexpected business trip or project. You get lazy (imagine that!). Any number of things can trip you up. The key, however, is to prepare in advance for the time when you will get sidetracked. And know for certain that when that time comes, you’re going to get back up, brush yourself off, and get going again toward your goals. From everyone at Alpine Physical Therapy, we wish for you a Happy New Year and every success in all your health and fitness endeavors.
Poor balance makes for poor fishing. I saw this first-hand while spay fishing for monster Steelhead last weekend. Even wearing steel-studded felt-soled wading boots, I was faced with severe “snot-like” conditions while wading the slippery rocks along the river in pursuit of a monster Steelhead. Notably, my friend Dale who is only 3 months younger than me has NOT been doing CoreAlign exercises twice weekly for the last 11 months. He proved known science that by age 50, balance and strength tend to bolt downstream. Together, Dale and I fished the Hog Hole, the Slaughter House Hole, and the Bridge Hole (among others). And then we fished a spot where the rocks were unusually slimy. Snot was clearly an understatement! We’d just begun making a few casts, when all of a sudden, I heard Dale just downstream from me splashing frantically. When I looked over, all I could see of him were the bottoms of his wading boots kicking feverishly above the water’s surface. Just as I was ready to throw him a life line, he righted himself and safely (yet fridgidly) made his way out of the 36 degree water. We aptly named that new fishing spot the “Swimming Hole!” Unfortunately, this was just one of the major falls Dale took during our trip. All told, he slipped and fell dangerously at least 5 times. And whereas it was nearly impossible for me to stay sure-footed a lot of the time, my balance and confidence were nearly laughable. I felt like a surfer looking for a bigger and more radical wave. In some cases, it was futile for me to even try to maintain my footing. Instead, I was seemingly in a mode of controlling a series of near-falls while still making 70 foot casts with ease. This feat (pun intended) could never have occurred had I not been guided through a powerfully effective form of exercise, called CoreAlign, for the last 11 months by the skilled and knowledgeable instructors of The Core Studio at Alpine.
I plan to fish hard till I’m 90. To do so, I’ll need to incorporate hour-long CoreAlign sessions twice weekly over the next 40 years. This new model of exercise constantly challenges balance while also developing long and strong muscles. Resultantly, I’ll be able to keep up with the young bucks and avoid having to spay fish wearing a snorkel and with my ankles pointing vertically! For more information on CoreAlign, click here.  Brent Dodge . . . (the one with the hat) Many thanks to Samantha Schmidt, one of our star physical therapists at Alpine Physical Therapy, for recounting this fantastic story of success experienced by one of her patients who was previously hampered by years and years of low back pain. *************** When Tami first came to Alpine Physical Therapy in April 2010, she had been a member at the Peak Health and Wellness Center for quite some time. Yet she wasn’t using her membership because her body hurt, especially her low back. She had a 20-year battle with intermittent low back pain, and it seemed that every time she tried to get a fresh start with exercise, her back pain would limit her progress and foil her commitment. Tami related how her low back pain not only limited her exercise but led to increased weight gain over the years. She came to Alpine with the goal of getting control of her low back pain and learning how to safely return to fitness. Over a span of six months, Tami was able to resume mat Pilates classes at the Peak, started in a yoga classes, and got vigilant about watching her daily calorie intake. By the time she returned to her doctor for her annual physical, she’d lost 40 pounds, was half an inch taller, and dropped three pant sizes. Best of all, she’d gotten her back pain under control! Tami now attends a group fitness class at the Peak at least four times a week, sees a massage therapists at the Spa at the Peak without guilt, and enjoys the benefits of investing in semi-private Pilates reformer classes at the Peak Studio. Tami still returns to Alpine Physical Therapy for a tune up now and then, but she knows it’s what she needs to do to keep on a steady track to a healthier young life. **************** Tami’s success is a testament that back pain needn’t halt your dream to get back to a healthier you in 2012. For more information on how the physical therapists at Alpine Physical Therapy can help you, visit our clinic website by clicking here.
Many thanks to Linsey Olson, one of our stars at Alpine Physical Therapy, for submitting this success story about one of her patients, Debbie. *********** I recently treated a dear patient of mine, Debbie, for her second total knee replacement. Prior to this, I’d seen her multiple times for rehabilitation from her past knee surgeries. She progressed well in her physical therapy at Alpine. But soon we came to a crossroads in her rehabilitation. I could discharge her from physical therapy and have here continue with her home program on an independent basis. Or she could start to advance her exercises at the Peak Health and Wellness Center. This second option created its own concerns. She admitted to having had a membership for a long while but had not used it since signing up due to her intimidation of the gym atmosphere (She didn’t even have a swipe card activated for this reason). Knowing that the Peak is the least intimidating fitness center I have encountered, I quickly introduced her to the desk staff, retrieved a swipe card, introduced her to our many classes and equipment, and showed her the opportunities that await her as a member. Currently, she is involved in the Wellness Program at Alpine with consistent check-ins as to her weight loss journey, cardiovascular fitness, and overall positive lifestyle changes. I am proud to say I have ‘caught’ Debbie working out at the Peak as often as I am here (yikes)! She has returned to playing racquet sports that she hadn’t dreamed of ever returning to. As a physical therapist, this is one of my greatest accomplishments: PERMANENTLY changing someone’s life. Debbie now has both the tools AND motivation to improve her physical, mental, and emotional fitness. Way to go Debbie! In the words of the tag line of the Peak Health and Wellness Center, “Fitness is a journey, not a destination.”
Discomfort and other symptoms at work is a warning sign to seek information, advice, and help sooner than later. I could write pages on the subject. Over 2o years as a physical therapist, I have a keen interest in helping workers feel better and actually have a life at the end of the work week. Rather than having you take time to read the ins and outs of how to help yourself prevent these problems at work, I encourage you to sit in on my video wherein I discuss the ins and outs of the topic. In it, I lay out very clearly the potential problem, why it can happen to you, and what you can do to prevent problems . . . problems that continue to negatively impact peoples’ health and wellbeing over the course of a lifetime.
For more information on this topic, be sure to visit my clinic website by clicking here.
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