My Half Marathon Journey – April Entry (Part 2)

By Shawnee Perkins, PT, DPT

Leading up to my half marathon training, my primary focus has been on getting back into shape following the holidays from all the wonderful, but excessive, amounts of food that comes along with family gatherings. Come the New Year, I began the Keto Diet and started performing High Intensity Interval Training (HIIT) 3 times a week, weight lifting 1-2 times a week, and yoga once a week. Here is my current routine and how it will change once I start training for the half marathon.

The Keto Diet is something I have tried in the past and has been a great way to get rid of my bad eating habits, regulate my blood sugars, and lose weight when paired with a strict workout schedule. For those of you who are curious about the Keto Diet, the basics are an extremely low carbohydrate intake with increased fat intake. This forces your body to switch its fuel source to fat. Now, everyone responds differently to different diets. I have trialed and error-ed with countless diets to see what my body likes and doesn’t like. This lets me understand what to give my body to gain strength, endurance, or power without upsetting anything internal. I am not a nutrition expert but I find it very interesting and understand the value of knowing your own body and what works best for you. This type of diet works well for me with HIIT training because of the short duration of workouts and the protein intake for your muscles. This will NOT be the diet I maintain while training for the half marathon. Running longer distances require longer sustained energy sources that fats and protein do not fully provide. AGAIN, I am not a Nutritionist but I know my body and what I can and cannot sustain given what I eat.

HIIT training is something I utilize throughout the year. I like efficient workouts that get the job done quickly. I also like variability in exercises that allow me to hit different areas within the same workout. My workouts are about 30-45 mins depending on rest breaks. Each day emphasizes either upper body, lower body, or core so you get a targeted burn but the exercises switch often so you don’t wear out too quickly. Currently, I have been HIIT training 3 times a week but this will most likely reduce to once a week when I am training for the half marathon. My focus will narrow to power and speed activities with HIIT training verses adding strength.

I have been weight lifting for about 10 years. The amount I focus on lifting changes depending on my goals: building muscle, leaning/toning down, or just maintaining status. Over the past 3 months, my focus has been more maintaining certain strength areas that were not the focus of my HIIT training. I will continue lifting 1-2 times a week splitting into an upper body and lower body days to build strength in areas that running does not target. A BIG problem when people focus on running is that they neglect “cross-training”. Running is very one-directional but ALL muscles must be strong to prevent injury. This is why weight lifting will continue to be important while training for the half marathon.

Yoga is a wonderful way to release muscle tension and prevent flexibility limitations when performing in any type of training. All stretching is good but I choose yoga as my focus because “dynamic” stretching utilizes movement to release muscle restrictions. Yoga also places an emphasis on balance and core stability. As noted in the first blog entry, I have a long history of ankle issues that has affected my balance and control in a single leg position. You NEED single leg balance and core control to run! I attend a yoga class once a week but will most likely perform yoga at home almost daily for 15-20 mins when I begin my half marathon training.

That’s the latest update! Follow the series on the Mobilize Physical Therapy Blog or Instagram.

Hiking Fever Part 1

 

Emily Burghardt, PT, DPT at Oyster Dome

The beautiful spring here in Seattle has the Mobilize team ready to get out and enjoy some of the sunshine! There are so many options for great hikes in and around Seattle. Here are a few tips and exercises to make sure your hiking season stays injury free.

Whether you are going on a walk in the woods or summiting some of Washington’s beautiful peaks, being prepared is the first rule. Physical preparation before hiking will make your hike more enjoyable and reduce your risk of overuse or new injuries.

Hiking is a total body workout that is a great combination of cardiovascular exercises, strength, endurance and balance.  

  • Goblet squat 

  • High box step up

  • Split lunge on step

  • Lunge forward and reverse on bosu

  • Single leg deadlift on bosu

Stay tuned to our blog for discussion on common hiking injuries and how to rehab them. If you currently have an injury you’d like help with, schedule online at mobilizept.com!

 

Posture Training Mis-cue

Posture Training Mis-cue

Many people often struggle with finding the right sitting or standing posture. Improper positioning can cause pain in their neck and back when sitting or standing for extended periods of time. There are many tricks or “body cues” we try as an attempt to make these situations better. The problem becomes that not every person sees results from the same cue. We all have different weaknesses, flexibilities, and strengths. This is why your co-worker’s suggestion to “pulling your shoulders back” or “pulling your abs in” may not be working for you.

Posture Cues and What They Target:

  1. “Pulling Your Shoulders Back” : This cue tells your body to target the muscles between the shoulder blades to stop the shoulders from rounding forward while sitting or standing. This is a big issue with desk jobs and using a computer. This cue can be tricky because your neck or back position may not change therefore it may not improve your overall posture. You may need to strengthen these muscles but improving the whole posture is needed to prevent that neck or back pain at 30 minutes at your desk.
  1. “Pull Your Abs/Core In” : This cue targets the abdominals to tighten the core and brace the low back and pelvis. This is often used in standing and during activities such as weight lifting or sports. By pulling in your core, you increased the overall pressure into the abdomen and “brace” the spine as a whole. This is where “too much” support can be not good. The spine needs to be controlled, not braced. If you move like a stiff person, your body will become stiff. This cue may also not change any muscle tension at the neck or shoulder that can still affect the back. This is also A LOT of work and is not sustainable throughout the day.
  1. “Walk/Run with the Knees or Feet Straight” : This is often what people try because of foot, knee, or hip pain when attempting to run or walking for long periods of time. Some have been told they have flat feet, weak glutes, or poor knee control. All or none of these issues can be true but may not be the ONLY problem causing pain. There too many moving pieces in these situations and this cue will not work for everyone. This can lead to people walking or running on the outsides of their feet, straining the muscles in the quads or hips, or causing back or neck pain from tensing up trying to change your running or walking posture.
  1. “Pull Up from Your Spine” : This cues the spinal muscles to help support from the pelvis to the neck primarily while sitting, standing, and even running. This can take pressure off the neck and low back muscles without having to tense the whole core. This can be helpful if there is nothing restricting your posture, such as tight muscles. If there is too much resistance from flexibility limitation, the body plays tug-of-war, making it difficult to achieve the right position, causing more frustration and discomfort.

Most of these cues have a purpose but a cue needs to improve the WHOLE posture or movement to be effective. This is where Physical Therapy can help you! Let us identify where your body is restricted from tight muscles, lacking movement control, and areas needing strength. We can improve the WHOLE YOU!

Call us at (206) 402-5483 for an appointment or schedule online at mobilizept.com. Let one of our therapist assess your individual needs to get you on the right track and better movement and less pain.

My Half Marathon Journey – March Entry (Part 1)

Hello Everyone! My name is Shawnee Perkins and I am a Physical Therapist with a bucket list goal of running a half marathon. Now, for the big time runners out there, this may seem like a walk in the park. For others, it could be comparable to climbing Mt. Everest. For me, running a half marathon falls somewhere in the middle.

I have never been a great runner. I would run as part of sports conditioning but never for exercise alone. I am more of a gym-goer and enjoy lifting weights and HIIT training (High Intensity Interval Training) with a focus on building strength, power, and stability. I enjoy the feeling of working hard until I drop…but in a timely manner. Endurance is not my strong suit.

About 6 years ago, while I was attending university, I had been going to the gym regularly to lift weights and attend fitness classes. The biggest drawback was TIME. It took so much time to get ready, walk across campus to the facility, put extra stuff away, before even starting my routine. Although I walked to the gym and I would occasionally ride my bike to save time, I was lacking a solid cardio routine. I wanted something easy and straight forward so that I would stay devoted to the plan. Several of my roommates were runners and it seemed so easy to just change, walk out the front door, and take off for wherever and how ever long I wanted. I made a goal to get up every morning, rain or shine, and run before classes. I set my alarm for 5:00 am and began a steady love/hate relationship with running.

Let me explain more about my background so you may understand why this is a love/hate relationship and why I am committed to this goal. I have a very long history of ankle pain resulting in additional injuries and eventually underwent two surgeries on my left foot. Running had always been a painful experience for me. During sports, I envied my teammates who were fast and could run for lengthy periods without painful consequences. I desired to run but my body held me back. This is the HATE part of this relationship. On and off throughout high school, I would try again to identify as “a runner”. I would head out for 2-3 miles, get lost in music, and let the world melt away. When I got back from a run, the following 10-15 minutes was the most rewarding exhaustion you could feel.

After a run, there was no energy left to spend on stress or worries, just energy to focus on breathing. Complete Freedom. This is the LOVE part of this relationship. However, after about 30 minutes, my ankle pain would come roaring back full force and even walking would be a challenge for the next two days. And the vicious cycle continues.

Painting a picture of the situation?

Since recovering from my last surgery four years ago, I have been working towards improving my ability to run. Specifically, running without pain. It has helped that I am now aPhysical Therapist with a better awareness of my previous faults and proper training methods. I now start small and gradually increase my distance while I continue to train for strength, stability, and flexibility. Whole body health is BETTER health. I have since ran several 5k (3.2 miles) events and even reached a period of tolerating 6 miles, but never a distance like a half marathon. I feel a full marathon may be too much for me, so my sights are set on the 13.1 miles between myself and success.

Now that you know my story and why I am determined to achieve this goal, I will be blogging monthly updates on my journey. I have entered a half marathon for August 17, 2019 and am excited to keep you all posted on things that do work, what didn’t work, what I struggle with, and what I am succeeding with. Follow the series on the Mobilize Physical Therapy Blog or Instagram page to support me and inspire yourself!

https://www.instagram.com/mobilizept/

Strong at Any Age

Strong at Any Age

Our bodies go through many changes as we age and it is important to take care of ourselves to keep enjoying the activities we love. One of these changes is a decrease in our BONE DENSITY. Our bones become less thick and more fragile. If our bone density gets too low, it’s called OSTEOPOROSIS. Weak bones make falls and accidents more likely to result in fractures and hospitalization. The National Osteoporosis Foundation reported 1 of 2 women and 1 of 4 men are at risk to break a bone due to osteoporosis in a lifetime.

You can prevent this and MAKE your bones STRONGER! Resistance training is a great way to increase the thickness of your bones and increase the strength of your muscles at the same time. Placing weight against your body increases the tension of the muscle on its attachment to the bone. This sparks the “rebuilding” at the bone to add more thickness and strength into the bone material.

This doesn’t mean you need to hit the gym and squat or bench press hundreds of pounds. You just need enough resistance to make your muscles work harder. The weight may need to be increased as you get stronger but the number is up to your body.

Options for resistance at home include: hand weights, resistance bands, and objects around the house of various weight. Hand weights are predictable meaning you will know exactly how much your body is lifting. Resistance bands increase tension as you pull them creating more “weight” as you move. Objects around you house are convenient. You may be unable to measure the exact weight of household items, but as long as you feel that you’re getting a work out, weight really doesn’t matter!

If you like the idea of the gym, consult a personal trainer. Most gyms have trainers available for personal training sessions or a simple introduction on how to use the machines and weights.

What ever you decide, make sure you are listening to your body and stay safe with resistance training. If you need assistance in starting resistance training or help in your control with increasing resistance, schedule an appointment at Mobilize Physical Therapy by calling (206)402-5483 or schedule online at mobilizept.com.

Informational link to fact from the National Osteoporosis Foundation:

https://cdn.nof.org/wp-content/uploads/2015/12/Osteoporosis-Fast-Facts.pdf

Common Climbing Injuries and How To Prevent Them

Most climbing injuries are caused by overuse or overloading the tissue without appropriate counterbalance strength in the body.

Most Common Injuries include:

  • Belayers neck
  • Rotator cuff strain
  • Shoulder impingement
  • Biceps tendinopathy
  • Triceps tendinopathy
  • Lateral epicondylitis
  • Medial epicondylitis
  • Carpal tunnel syndrome
  • Pulley sprain
  • Collateral ligament sprain

Climbing in nature is very repetitive and can lead to tightness and overuse injuries. As a general guideline to prevent overuse injuries, training should balance out and compliment the repetitions. The main muscles used while climbing that cause repetitive strain issues are:

  1. Finger Flexors
  2. Biceps
  3. Pectoralis muscle group
  4. Cervical (Neck) extensors (while belaying)
  5. Latissimus Dorsi

Exercises to strengthen the antagonist muscles

1.Finger extension with rubber band

2.Tricep extension with theraband

3.Periscapular strengthening Ws, Ts, Ys

4.Deep neck flexors: Chin tuck

5.Chest and lat openers

If interested in additional information, we recommend this reading suggestion:

Happy climbing!

Winter Sports and Strong Core

Winter is just around the corner and now is the time to prepare for the demands seasonal sports will expect of your body. Skiing downhill or cross country, snowboarding, snowshoeing, and ice skating are just a few winter sports that often require pre-training to maintain good technique and endurance in order to prevent injury

STRENGTH and CONTROL are two key components of a STRONG core that will keep you performing the sport you love instead of being sidelined due to injury or pain. It’s important to train your core to the LEVEL of sport demand you are performing. Here are some progressive core training exercises that can help reach higher level control.

 

Dead Bug                                   Leg Lifts

 

Single Leg Bridge                                    Bird Dog

 

Supermans                                       Forward T

 

Standing Rotation                         Squat on Bosu Ball

Lunge 3-Way with Slider

If you’re having difficulty with sport performance and/or experiencing pain during your sport, call us at (206) 402-5483 or visit us at mobilizept.com to set up an appointment with our physical therapy team.

Refueling After Workouts; Happy Body, Happy Brain

Working out and daily exercise does wonders for our body in staying healthy. Too often, we feel drained after workouts and struggle to perform the tasks required for our jobs or taking care of the family. How do you balance staying healthy with exercise and staying functional with the daily demands we face?

Nutrition can be that missing link to recharge your battery after “depleting” energy from a workout. There is so much out there with dieting and workouts, how do you know what is best or where to start?

There are many theories and preferences depending on goals and dietary restrictions for individuals, but if you are looking to start simple, here are some tips to improve your energy levels for the rest of your day or give you the energy needed for a late night workout.

  • Protein: To maintain or gain muscles to stay strong, you need to build up what you intend to use. Protein intake throughout the day will keep you from taking energy from your muscles and intake after working out will help rebuild what you used for recovery. *General rule for intake: 0.8 g per kg of body weight, ~10-35% of daily intake.

This is a standard calculation for a moderately active individual. Depending on your workout intensity, duration, and goals, this number may increase to varying amounts.

  • Carbohydrates: To maintain energy throughout the day and not take from our muscles, carbohydrates (carbs) become important for immediate energy usage. It takes longer for our body to break down protein and fats, therefore, carbs are important to sustain energy while other energy sources are depleted or to “save” protein for muscle gains.

*General rule for intake: ~45-64% of daily intake.

  • Fats: Our bodies need fats! Many structures throughout our system run off fats, such as the brain. The key is to take in “healthy” fats. These products will be high in “polyunsaturated” and lower in “saturated” fats with minimal to no trans-fats.

*General rule for intake: ~20-35% of daily intake.

These recommendations are established and supported by the government and can be found with additional information at health.gov. Other resources are available at sites like choosemyplate.gov that are often used to assist in understanding balanced meal planning and suggestion for good nutrient-based food. If you have concerns regarding dietary restrictions or intolerances, contact your physician or set up an appointment with a dietician to find the right plan for you!

Stay active and Stay healthy! If you need assistance on the exercise part of health, we would love to help. Set up an appointment at mobilizept.com or call at 206-402-5483 and take a step forward toward holistic health.