Incontinence, pelvic [...]]]> Tara Mund, a Doctor of Physical Therapy at Alpine PT recently completed a three-part training seminar leading to a Certificate of Achievement in Pelvic Physical Therapy. With this advanced training Tara is able to evaluate and treat patients with pelvic health needs with effectiveness and expertise that is unmatched in the Missoula area.

Incontinence, pelvic pain, pelvic organ prolapse, and bowel dysfunctions, are all sensitive conditions that require specialized knowledge and training to address. Many people are unaware that trained Physical Therapists treat these conditions and can provide successful treatment results.

Treatments are individualized and will vary depending upon the person’s specific diagnosis and impairments. Notably, pelvic floor muscle retraining is commonly an integral component in treating pelvic health conditions.

We invite you to call for a free 10-minute consultation or to schedule an initial evaluation. Tara can be reached at our north office in Missoula at 406-541-2606.

For more information on Missoula’s top choice for pelvic health Physical Therapy, please visit our Her Health web site at www.HerHealthMT.com.

You may have processed this in a similar manner as I did, at first thinking these people [...]]]> If you live in Missoula you’ve likely caught a glimpse of a barefoot runner. Among the throngs of runners there are some unmistakably naked feet and many others scantily clad in some kind of five-fingered foot glove.

You may have processed this in a similar manner as I did, at first thinking these people were following a ridiculous fad and accumulating an impressive list of injuries.  But then I heard some logical arguments on the benefits of barefoot running. I decided it deserved a second look.

Thus, I read an article by Dr. Irene Davis of the Spaulding National Running Center at Harvard. Doing so helped me to discover the potential benefits and strategies behind a barefoot running program.

Here is what I took away from the article:

• Padded heels, stiff shoes, and arch support can prevent our feet from working properly while promoting an unnatural gait. Running barefoot strengthens muscles of the feet and lower leg and encourages a softer strike pattern.
• Barefoot shoes (e.g. Vibram FiveFingers®) should be considered as a means of injury prevention when running on rough surfaces, in excessive cold, and at night. A true barefoot shoe should be easy to twist and bend and will make landing on the heel uncomfortable.
• Barefoot running should feel gentle, relaxed, and quiet. The best test for proper form is to run on a smooth, hard surface. Sensation in your feet and leg will alert you if you are landing too hard.
• The transition to barefoot running should be slow, as muscles of the foot and lower leg need gradual progression to get strong enough to handle the load. Excessive stiffness or soreness and any kind of pain are indications that rest and more modifications may be needed.
• Finally, people with diabetes, neuropathies, or any other kind of sensory impairment affecting their feet should not run barefoot as the lack of sensation heightens the possibility of injury.

For more information on barefoot running check out Dr. Davis’s website by clicking here.

We also invite you to schedule a Runner’s Clinic at Alpine. This 1.5 hour physical therapy examination includes 2-D video analysis and a thorough clinical examination. Doing so enables your physical therapist to design an individualized exercise specific to your needs. We can provide you with additional information on barefoot running, as well as to improve your running performance. For additional information, click here. Or call or clinic at 406-251-2323.

Yet new studies out of the University of Illinois are  showing that regular aerobic exercise can help improve cognitive brain function. That’s right. [...]]]> Most folks are familiar with the benefits that come from daily exercise. Aerobic exercise has been shown to decrease the risk of developing cardiovascular disease as well as type 2 diabetes.

Yet new studies out of the University of Illinois are  showing that regular aerobic exercise can help improve cognitive brain function. That’s right. Walking and other exercises can make you smarter!

During exercise, the body produces brain-derived neurotropic factor or BDNF. This substance strengthens neurons and axons, fortifying connections among neurons while sparking neurogenesis.

What does this mean? Simply put, BDNF can help regenerate brain cells, something that up until recently was thought to be impossible. Studies are also showing that BDNF can also help slow the normal deterioration of the hippocampus (the area of the brain aiding in consolidation of information from short-term to long term-memory).

Bottom line? You’re encouraged to get out there and walk, run, swim, bike or play, all of which will improve your overall health . . . both body and mind.

For more information, visit our clinic website by clicking here . . . or call our clinic at 406-251-2323.

Here are some reasons [...]]]> This week marks the 21^st annual Bike Walk Bus Week in Missoula.  Through Saturday, May 5^th, there will be community events and incentives provided by local businesses for those not commuting by car.  Over 100 businesses are contributing, all for the sake of celebrating and encouraging healthy transportation in Missoula.

Here are some reasons to consider these modes of travel.  First, rising gas prices have made commuting by car expensive.  Second, the pollution and congestion that driving a car causes could be curbed by choosing these alternative options.  Finally, there are the health benefits gained by adding the extra aerobic exercise to our day.  I have found that commuting by bike takes me 20 minutes each way whereas driving takes just over 15 minutes.  In my mind, I consider this to be 40 minutes of “free” aerobic exercise each day, which exceeds the American Heart Associations guidelines for health (www.heart.org).

If you need some extra motivation to start commuting differently, then this year’s Bike, Walk, Bus Week may be a great time to start.  Reward yourself with a free cinnamon roll from Great Harvest, a coffee from Butterfly Herbs, or choose from any number of other treats available to bikers, walkers, and bus goers.

Also, make sure to take advantage of dozens of group rides, walks, and informative sessions held throughout this week.  For a complete detailed schedule of Bike Walk Bus Week events, sponsors, and transportation tips, visit www.bikewalkbusmissoula.org.

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As a Montana native, I have always enjoyed what the great outdoors has to offer here: mountain biking, kayaking, tromping about in the Rocky Mountains.  Combining my favorite [...]]]> My thanks to one of our start PT aides here at Alpine Physical Therapy, Jen Schuberg, for submitting this awesome and informative article. Go Jen!

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As a Montana native, I have always enjoyed what the great outdoors has to offer here: mountain biking, kayaking, tromping about in the Rocky Mountains.  Combining my favorite outdoor sports in a public competition never crossed my mind until I heard about the Grizzly Man Adventure Race

(GMAR).  (Now, ladies, please don’t be put off by the title; this year there were plenty of gals who showed some  impressing times.)

Taking place annually in the Lubrecht Experimental Forest and the Paws Up Resort on the Blackfoot River, the  GMAR is the perfect triathlon for well-rounded outdoor enthusiasts.  Racers are tested on their skills in trail running, orienteering (map reading and navigation), mountain biking, and paddling.  Moreover, because many racers compete on teams of 2-3 people, where every team member does the entire race together, teamwork plays a big role.

The course begins and ends at the Paws Up Resort, and takes racers anywhere from 10 to 100 miles into the dense woods of the Lubrecht Experimental Forest, depending on their knack for reading maps and using compasses.  All team members are required to bring a pack containing the necessities for survival, should they find themselves taking longer to complete the race.  Our packs contained the following: a compass, one headlamp, two glow sticks, 64 oz of water, a whistle, waterproof matches, a flint/magnesium block for starting a fire, an emergency space blanket, food for a potential 12+ hour race day, and any extra clothes we saw fit to bring.  With so much gear, the beer had to be left at the finish line for post race festivities. Luckily, there couldn’t have been better weather on  race day, Saturday, April 21.  The sun was out by noon, with a high that day in the mid-70s.

The race began at 6:00 am sharp.  Many racers stayed overnight camping in the outlying areas, or for a more luxurious stay, in a room at the Paws Up.  The first leg of the race involved trail running and orienteering.  In order to gain points for their team, racers would have to navigate their way to various stations sprawled out on their maps provided by GMAR the inght before.  Teams therefore had only one night to prepare their course and plot on maps, which covered around 50,000 acres between the Paws Up land and Lubrecht Experimental forest.  Team members are not allowed to sprawl out on the course to improve their chances. In fact, members were required to stay within 10 meters of each other while on foot.  After the run, mountain biking was the next challenge.  Racers made their way to a predetermined station where their  biking equipment awaited them so they could begin shredding more trails to yet more check points on the map.

The final leg of the GMAR was comprised of white water navigation.  Most racers donned dry or wet suits and jumped into their kayaks to begin their final stretch, which for most began around mid-to-late afternoon.

The Blackfoot was running on average at just over 9,000 cubic feet per second.  The flow was welcomed by paddlers, making the numerous rapids that much more exhilarating (and cold).  The paddling portion of the race came to an end as boaters met the finish line at the take out.  Weary from an entire day’s worth of outdoor adventuring, the finish line was proudly saluted.  Post-race celebrations commenced as soon as racers crawled out of the water.  Despite placement in the race, everyone was a winner at this year’s annual GMAR. The sheer physical ability combined with intellect of mountaineering and navigation proved that anyone who completes this race has true grit.  For those of you ready to test your adventure skills, keep a look out for the GMAR 2013!

For more information on GMAR, visit their website by clicking here.

Lymphedema is an accumulation of lymphatic fluid in the interstitial tissue that causes swelling, most often in one or more [...]]]> Nationally certified lymphedema therapist Emily Herndon, DPT, of Plains Physical Therapy helped educate Fit to Fight participants this week on the risks associated with lymphedema. Lymphedema is an unfortunate consequence of some cancer treatments.

Lymphedema is an accumulation of lymphatic fluid in the interstitial tissue that causes swelling, most often in one or more limbs and occasionally in other parts of the body. Lymphedema can develop when lymphatic vessels are missing or impaired or when lymph vessels are damaged or lymph nodes removed.

Although there is no known cure for lymphedema, there are a number of risk-reduction practices that can be implemented in the areas of skin care, activity and lifestyle, and environment. For details on these practices and for more information about this disease, click here.

Graduates of our latest Fit to Fight class, as well as a number of Fit to Fight alumni, will be using both the knowledge and endurance gained through our program to participate in the Peak Triathlon on Saturday, May 19th.

Additionally, a new session of Fit to Fight will begin on June 5th at 5 pm. For more details, please contact Sarah at Alpine Physical Therapy by calling 406-251-2323.

In a recent interview, Tara described new and helpful science that she applies in her work with her growing women’s health patients at Alpine Physical Therapy.

In [...]]]> Providing specialized women’s health physical therapy requires extra education, experience, and drive to provide passionate and considerate care. Meet women’s health physical therapy expert, Tara Mund, DPT.

In a recent interview, Tara described new and helpful science that she applies in her work with her growing women’s health patients at Alpine Physical Therapy.

In the interview, I asked Tara this question: When people think of women’s health, are they aware what a specialist in women’s health physical therapy does to help their patients? She replied: “I think it’s becoming mores, but I think there’s a lot of people who just don’t know that [certain] physical therapists can help address these issues and that were out there to help.”

Which issues? Stress and urge incontinence, pelvic pain, pelvic organ prolapse, fecal incontinence, among other conditions.

To discover what a specialist in this area can do, join Tara’s interview by clicking the video player below.

For more information about Tara and how she can help you or your loved ones, please visit our women’s health webpage at www.HerHealthMT.com by clicking here.

Fortunately, prediabetes does not have to turn into type II diabetes.  [...]]]> Prediabetes is when a person’s blood glucose levels are higher than normal but not high enough to qualify for a diagnosis of type II diabetes.  Individuals with prediabetes are more likely to develop type II diabetes and may have some associated problems already.

Fortunately, prediabetes does not have to turn into type II diabetes.  The disease can be reversed at this stage by lowering body weight and adopting an active lifestyle.  The American Diabetes Association recommends losing 7% of your body weight and engaging in moderate exercise for 30 minutes, five days week to reduce the risk for developing type II diabetes by 58%.

Prediabetes also increases the possibility for developing heart disease and stroke, so risk factors (such as tobacco use, high blood pressure, and high cholesterol) for these conditions should also be controlled.

The Diabetes Care and Prevention Program will be presenting a 16-week course at the Peak Health and Wellness Center on this topic. See the details listed here.

Living Well with Prediabetes

Course: 16-Week Diabetes Prevention Course

Starts:  April 25th

Times:  Wednesdays: 5:30-6:30 PM (in the cycling studio)

Location:  Peak Health and Wellness Center, 5000 Blue Mountain Road, Missoula, MT,  59804

Cost:  $100 with $50 refundable at completion of the course

Registration: You must pre-register by contacting the Diabetes Care and Prevention Program at 406-329-5781.

Open to anyone at risk for diabetes, including anyone who overweight (BMI 25 or greater) AND has been diagnosed with one of the following:

• High blood pressure
• High cholesterol
• High triglycerides
• A history of gestational diabetes, or has given birth to a baby over 9 pounds
• Prediabetes

Please note that space is limited. And remember, you must call early to preregister.

Don’t miss out on this opportunity to change your life!

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Contrary to popular belief pain is NOT weakness leaving your body.  Acute pain is a complicated warning system that something is a [...]]]> Special thanks to Gary Gales, DPT of Alpine Physical Therapy for submitting this post. Gary knows a lot about pain and how to help people who have chronic and complex pain.

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Contrary to popular belief pain is NOT weakness leaving your body.  Acute pain is a complicated warning system that something is a danger to you. If you continue to ignore certain pain warnings you will cause tissue damage that leads to injury and possibly chronic issues.  And stopping an activity that is painful usually will prevent injury. Once you have injured your tissue then a healing process occurs and that area will be more sensitive to further injury/damage and be heightened in terms of the pain warning system.

As we get older, we hope to gain some wisdom with regard to body awareness, and be knowledgeable if we are causing harm or helping our bodies. If you have more pain in your JOINTS following a workout than before the workout, ask yourself which one you are doing! MUSCLE soreness can be a good pain….especially if it resolves after 2-3 days.

Recently one of my patients switched from lifting heavy weights to a Pilates-based routine and even bought a Pilates Reformer Apparatus for home use. She was amazed at how good she felt after her workouts and was elated to not take Ibuprofen for her back pain.

If you are stuck in your routine and having pain you may want to think outside the box you’re in. There are many options for fitness that work your body in a helpful and low impact way. Some that come to mind include yoga, Pilates, and water aerobics. At fitness centers like the Peak Health and Wellness Center, there are commonly private and semi-private sessions, multiple classes, and experienced personal trainers.

For more information about the topic of pain, please be sure to visit our clinic website by clicking here or by calling our clinic at 251-2323.