Now even physical therapists up in the great north country of Missoula, Montana, have joined the Web 2.0 revolution. We too are keen on interacting with our current and future clients in a healthy, interactive, and ongoing basis.

Our first step into the Web 2.0 waters was the development of our information-rich website, complete with nearly 200 comprehensive document that span the orthopedic spectrum. Additionally, we add over 20 fresh orthopedic news items derived from today’s top orthopedic peer reviewed journals every month. See for yourself by visiting the Patient Resources section of our website by clicking here.

Wading in a bit further, we then created our blog www.HealthAndFitness101.com. Now people can comment on blog entries and communicate directly with our 7 expert physical therapists. Got a question or comment? We invite you to check our blog often for updated entries and to query us on these or other topics you have in mind.

As of this month, we’re all about video. Video podcasts that is. To say the least, we’re now knee deep in the Web 2.0 waters. This newest format allows us to present to you all that’s new in physical therapy and at Alpine. As promised in my last entry, I’m including here the link for our first of many video podcasts. In view of our work with the Missoula Marathon, our first video podcast covers the ins and outs of the Runner’s Clinic at Alpine. Click here to check out our first effort with this inaugural podcast.

And be sure to check our blog and website weekly starting in August to view our growing video podcast library. Better yet, you can subscribe to our podcasts through iTunes.

We’re on the last leg before nearly 1,600 runners converge on Missoula’s streets this Sunday for the 2nd annual Missoula Marathon. In advance of this Missoula-grown event, we at Alpine Physical Therapy wish to extend congratulations to all participants, including those in the Kids’ Marathon, the Half Marathon, and the Full Marathon.

We are proud to be the yearly and exclusive physical therapy sponsors of this exciting event. To everyone in attendance, we invite you to stop by our booth under the Caras Pavilion both at the Expo on Saturday and on race day. We are providing massages for racers during the Expo and during the post-race ceremonies.

Take a few moments at our booth to view our latest video podcast featuring the Runner’s Clinic at Alpine Physical Therapy. I’ll put a link to the podcast here on the blog the moment it’s finished. This will be the first of many weekly video podcasts under the title:  Health And Fitness 101.

We also invite you to take a moment and head over to our website for more information on our work with the Missoula Marathon and the Runner’s Clinic by clicking here.

On Thursday night of the US Open at Torrey Pines, Stuart Appleby’s comments were on par when he said: “It’s a tough course, and it’s mental and physical preparation that are making the difference out here.”

“Apropos” best describes this cogent lead in for the topic of Golf Fitness at the Missoula Country Club’s ProAm educational series this weekend. Area Golf Pros attending the seminar got a golf cart full of new information and strategies focusing on the mental and physical aspects of golf fitness.

As a Titleist Certified Golf Fitness Instructor (Level 2, Medical Professional), I discussed the physical aspects of conditioning by addressing the 3 “P’s” that are close to home for golfers: Pain, Performance, and Prevention. Additionally, I emphasized the benefits of a team approach that fosters close working relationships among the Golf Pro, Sport Psychologist, and Medical Professional. And I outlined the steps I use in blending 2-D video swing analysis and a thorough clinical exam for establishing a basis to address and resolve potential swing faults.

Joining me in this endeavor was Dr. Chris Shoen, PhD, a sports psychologist with keen interests and insights in helping golfers master their mental game. Dr. Shoen (pictured below) introduced a host of strategies on mental fitness aimed at helping attendees and their clients to “get their heads in the game and out of the way!”  Along with key topics on relaxation and concentration, Dr. Shoen also taught imagery strategies that can be used successfully both on and off the course.

All in attendance raved about the seminar. And we received an unsolicited and solid affirmation from one of the attendees, PGA Class A Teaching Pro and Level 1 Titleist Certified Fitness Pro, Dane Thorman, of the Iron Horse Golf Club in Whitefish, Montana. Dane (shown with me during an overhead squat) thoughtfully confirmed to all participants the value and success of the Titleist approach. His energy and enthusiasm sparked conversations for creating future seminars on the topic of golf fitness.

To discover how you can benefit from the Titleist approach, I invite you to learn more about the Golf Clinic at Alpine Physical Therapy by clicking here.
 

Every time I drive down the Bitterroot Valley, whether it be to backcountry ski in the winter or to fish in the summer,  I am in awe of the beauty.  It never fails. I was recently struck again when on a rainy Memorial Day weekend, hundreds of tried and true cyclists from Missoula, Bozeman, and around the Northwest gathered in Hamilton for two days of tireless (not tireless in the sense of a bike without tires…) cycling.

What better way to truly appreciate the Bitterroot Valley than from the saddle of a bike. Well, maybe these racers were a bit more intense and focused on the race, but I got to enjoy the scenery.  

Alpine Physical Therapy supported the Cycling Community and the Bitterroot Community as a sponsor of the Tour of the Bitterroot, a fundraiser for the local Bitterroot Land Trust.  Check out their blog site by clicking here for photos and more information on the race. 

The event consisted of three races for the competitive cyclists and a few community events. My little guy, Odin, had the chance to participate in his first kids race at 9 months. Too cute not to share a photo.

We donated our time as physical therapists to provide free injury consults, stretching, massage, and just good company to the racers.  The injuries ranged from chronic knee pain and muscle strains to neck and shoulder pain after a bad wreck.  Treatment was successful, or so I was told by the gracious athletes. We plan to be around for next year’s race and perhaps a few in between. 

In the meantime step into the clinic to get some TLC for your biking aches and pains.  We can work with you on proper bike fit and a few stretches or exercises to get you back into the saddle pain-free.  Pedal on…

For additional information on injuries common to cyclists, see our “Patient Resources” section of our website by clicking here.

Does this sound familiar? I had a few days of back pain a year ago, but it went away. No big deal. Right?

Well actually it can be the start of a painful path if you don’t re-train your true core muscles. Earlier blogs described what muscles actually make up our ‘core’ including the transverse abdominals, multifidus, and pelvic floor muscles.

Unfortunately, these muscles become inhibited (shut down) under conditions of injury, inflammation, and pain. Yes, even just a few days of back pain can shut down your very important core stabilizing system.  In fact, recurrence rate for low back pain (LBP) within a year is 30 percent IF you re-train your ‘core’ and 84% if you don’t (Hides, Jull, Richardson. Spine 2001, June 1; 26(11):E243-8).

So what does this mean? It means even if you have only had one episode of LBP you should consider seeing a skilled physical therapist to make sure you are recruiting your core muscles correctly and that you know how to re-train them. It may only be a one-time visit, but it could save you from recurrent episodes of LBP.

So tell your friends–and your doctors–because LBP is a huge epidemic in our country, and if we can stop it before it gets bad we can make a huge difference in the quality of life for many people.

Click here to visit our website and to gather more information on low back pain and how physical therapy cah help.

Alpine Physical Therapy is the yearly and exclusive physical therapy sponsor of the Missoula Marathon.  This prestigious sponsorship puts us face-to-face with runners of all skill levels, giving us opportunities to provide consultation to all participants and to present numerous training seminars for area marathoners.

Our team of seven physical therapists provides both pre- and post-race massages for all Missoula Marathoners. In addition, we offer free injury consultations both before and after the race.

We offer a unique service for all runners called The Runner’s Clinic. The Runner’s Clinic is overseen by expert physical therapist, Angela Vap, DPT. Angela is the only Fellow of the American Academy of Orthopedic Manual Physical Therapy in the state Montana. As such, she is an expert diagnostician, particularly as it relates to sport biomechanics associated with high-mileage running.

Participants entering The Runner’s Clinic undergo 2-D video analysis of their stride, along with a comprehensive body and movement examination.  Integrating the 2-D video analysis with the clinical exam provides an exacting assessment for identifying running faults that can contribute to injury and impact performance.  The results of the examination form the basis of specific corrective exercises that you’ll begin learning and doing on day one!  For more information on The Runner’s Clinic, be sure to visit our website by clicking here.

Gaining knowledge about your injury and what you can do to resolve it puts you ahead of the pack. We invite you to peruse the Runner’s Clinic section of our website for information on various injuries common to runners.  Gather additional information by clicking on the Patient Resources section of our website for news and information on these and other conditions runners face.

We have two locations in Missoula.

• Alpine Physical Therapy, North  
  Our newly opened clinic is located in the North Reserve Business Center,  Suite I-3, just behind Johnny Carino’s.  406-541-2606.

• Alpine Physical Therapy, South
  We are located in the Peak Health & Wellness Center on the corner of  Highway 93 South and Blue Mountain Road.  406-251-2323.

All participants of the Missoula Marathon are provided free injury consultations with one of our physical therapists. Call to schedule a free injury consultation or to schedule for the Runner’s Clinic.

For the following blog entry, I express thanks to Lindsy Olson who recently interned at Alpine and who just completed her Doctorate at University of Montana’s School of Physical Therapy and Rehabilitation Science.

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With the recent nice change in weather here in Missoula, it is that time of year for “spring cleaning”, both indoors and out, as people start sprucing up their yards and gardens.  Whether cleaning out closets and packing boxes to take to Good Will or raking and bagging dead leaves and grass to haul to compost, it is important to protect your back by using proper body mechanics when lifting in order to keep your back safe.

The spine is made up of three natural curves.  When properly aligned, your body weight is evenly distributed resulting in less stress placed on joints, ligaments, and surrounding muscles.  That is why it is important to maintain a “neutral” spine (avoiding extreme curvature) with lifting.  In addition, you want to engage your deep abdominal muscles prior to lifting, as they act as stabilizers to help protect your spine.

In order to properly execute a lift, you should follow these helpful tips. 

• Always plan prior to lifting by making sure you have a clear path and your load is secure so no shifting occurs. 
• Get as close to the load as possible by squaring up to it, using a wide base of support. 
• While maintaining a neutral spine and engaging your abdominals, squat down by bending at your hips and knees rather than your back. 
• Firmly grasp the load (using handles or wearing gloves for a better grip) and slowly lift with your legs while keeping the load close to your body. 
• Avoid twisting by always leading with your feet instead of your torso.
• When possible, push instead of pull objects to decrease stress to your back.

By following these tips as you dive into your “spring cleaning”, you will be less likely to injure yourself, allowing ample time to play after all your hard work!

For more information on the spine, check out our orthopedic library by clicking here.

Line up the sitters and ditch the dads. This is just for mamas!  A party for moms on the night before Mother’s Day.  This is for new moms, old moms, grandmothers, step-moms, and aspiring mothers to celebrate together. 

This year promises to be bigger and better than ever, with more volunteers, prizes, massages (thanks MT School of Massage!) and goodies.

FREE! — $5 suggested donation if you can swing it- Thanks.

Sat May 10th, from 7-11pm

Peak Health and Wellness, 5000 Blue Mountain Road
(Corner of Blue Mountain Rd. and Hwy 93 South)

Schedule:

• Doors open at 7 (early birds will need to wait outside so that we can have proper sign in)
• Pack a swimsuit!  Pool, hot tub, steam room and sauna open from 7-9.  This area will be closed at 9 pm.
• Three yoga classes this year, so bring a mat!  Yoga– 7:30, 8:30, and 9:30
• Two Pilates mat classes:  Pilates—8:00 and 9:00
• A ½ hour pre/post-natal Alpine PT water fitness class at 8:00

There will be sign ups for massages, facials, PT consults (from the awesome folks at Alpine Physical Therapy) and mini- Pilates reformer classes.  Please only sign up for one thing to start with.  We have a rockin’ line dance instructor who will take everyone for a little spin, too.

Apps, snacks and wine (donated by the good guys at Confluence Construction) and beer (from Kettlehouse) and non-alcoholic drinks will be served after 9 (once the pool is closed)

There will also be plenty of opportunities for pampering from community members.

Main Sponsors:

*Alpine Physical Therapy—Take care of yourself so you can keep taking care of your kiddos! These folks are amazing, gifted and kind.  If you have any injuries, aches or pains (and I don’t know a mom who doesn’t) check them out.  They certainly show their support to moms at this party through money, staff and classes.  Don’t forget their clinic also has childcare available through the Peak for a regular PT appointment.  Call for more info: 251-2323 or www.alpineptmissoula.com.

*Confluence Construction—Not only do these guys love moms and are wonderful builders, they are buying all the wine AND serving us cookies all night, that’s right, they are coming to WAIT ON YOU!  They also do free estimates and it is well worth getting on their schedule.  360-9711 or 207-5451.

*Peak Health and Wellness Center– First of all, they donate this awesome facility to us for the party, and then they also provide the most amazing health club in town WITH DAYCARE!  Yep, your kids can play or take swim lessons while you work out, go to the Spa, or go to Physical therapy.  It really just doesn’t get any better. Thanks, Peak for giving this party a home!  www.peakmissoula.com or 251-3344.

Whether you’ll be hiking, climbing, or hunting around the Missoula area this summer, you’ll get a back-pack load of helpful information for preventing ankle injuries in my article introduced and linked here. Read on!

You might spend days, even weeks, gearing up for the hike you’ve dreamed of tackling this summer—yet it takes only a split-second to be tripped up by a weak or unprepared ankle. So while you’re checking off your list of needed gear and other accoutrements, put one more item on your list: your ankles.

Are they, like your gear, in tip-top shape? Can they bear the load of your bodyweight plus pack on the shifting landscape and changing terrain below? Heck, simply jogging from your car puts about eight times your bodyweight through your ankle and foot with each step. Obviously, your ankles deserve some pre-hike attention.

For the rest of this article written by Brent Dodge, PT and published in Outside Bozeman, click here.

Get more information on ankle injuries by checking out our patient resource section on website by clicking here.

Spring is upon us, and the season for team sports is about to begin. It is always energizing after a long Missoula winter to see the sun come out, the grass turn green, and the temperatures soar above 70 degrees.

This energy often translates to dragging our winter-worn bodies out onto the playing field for a casual game of softball, football, soccer, or rugby. These team sports, of course, are in addition to the numerous other outdoor pursuits we load into our busy afternoon and weekend schedules.

Our bodies are about to be tested. Hopefully you have successfully survived this year’s ski season injury free. Now it is time to do the same for spring and summer sports. 

Here at Alpine, we are joining you out on the fields, trails, rivers, and roads, but we want to give you a few pointers to help you survive the early season injury-free.

1.       Start now. Don’t wait for your first game. Get out for a light walk or jog. Over the coming weeks, build up your distance and throw a few short sprints or plyometric exercises (see below) into the mix. If you have any aches or pains take care of them now, before the season is in full gear. 

          Plyometrics:     

Jumps                  Lunges

2.       Warm up. Always. All you need is 5 minutes of jogging with a few hops, skips, and/or jumps before the game. Follow that with 5-10 minutes of pre-game practice and you are ready to play.

3.       Stretch. Following your warm up, and more importantly, after the game. Be sure to get your major leg muscles (quads, hamstrings, hip flexors, calves, and gluteals), and shoulders if you are on the softball or football field.

4.       Drink water. Staying hydrated is of the utmost importance to prevent fatigue, muscle cramps, and to reduce the risk of strains and sprains. Women should drink 2.2 liters/day and men 3.0 liters if you aren’t exercising. Add 20-25 ounces per hour of exercise and you are in the clear. For those of you attending social gatherings after your game, drink water before alcohol. 

5.       Eat smart. A simply energy bar or any food source providing both complex carbohydrates and protein can help replenish your muscles thereby decreasing recovery time to get you ready for your next activity.

For more information on sport performance and injury prevention, visit our website by clicking here.