Are you a new runner? Have you decided to start running to improve your fitness? Or have you been training for years now and looking for more ways to improve performance?

Before lacing up your shoes, check out these 8 useful running tips for beginners (and great reminders for you experienced runners!). ​

How to Keep those Resolutions

1. Start Small. 
   One of the major reasons that resolutions fail is because most people’s resolutions are too vague or too big. Instead of starting big, breakdown the goal to smaller bite size pieces. For example, don’t make your resolution go to the gym every day instead start off committing to going two or three times a week or 30 minutes of movement a day anywhere. 
2. Find an accountability partner or group.
   Create a New Year’s resolution list and share it with a trusted friend or close group. According to a study from The American Society of Training and Development, people with accountability partners are 65% more likely to reach their goals. This could look like creating a Google Doc or list with your partner with your goals, deadlines, and specific plans to achieve success. After that make sure to schedule monthly check-in to update each other on every goal. 
3. Be Patient with Yourself. 
   One of the first responses to not seeing any progress is to give up. Goals, changes, and habits all take time to be successful. In European Journal of Social Psychology, a study researched habit forming, they found that it takes on average 66 days to fully create a goal into a habit. Although the average was 66 days, there was marked variation in how long habits took to form, anywhere from 18 days up to 254 days in the habits examined in their study. 

22 Ideas for Resolutions: 

1. Drink water every day.
2. ​Build a better budget. 
3. Read more books. 
4. Prioritize yourself. 
5. Volunteer. 
6. Consider therapy. 
7. Learn or hone a new skill. 
8. Make your bed every morning.
9. Give yourself more compliments.
10. Clean out the clutter. 
11. Call a friend/ family member instead of texting them. 
12. Let go of grudges.
13. Remove negativity from your life. 
14. Wear sunscreen. 
15. Stretch more. 
16. Say “NO” more. 
17. Commit to a cleaning schedule. 
18. Move more, sit less. 
19. Develop a skincare routine. 
20. Get outside more. 
21. Walk more.
22. Eat veggies regularly.  

Whatever your traditions or resolutions for the coming year are, we hope you have a better year than last year. Remember to be kind to yourself throughout the year with whatever might come or change. We are proud of you and the steps you take to make yourself better or more of the ‘you’, you want to be. 

If you feel you're ready to take your health into your own hands, let us help support you! Now-January 31st, we're offering a special on our Wellness Screens to help you take a preventative approach to your health. This screen is a holistic health assessment where we discuss your nutrition, sleep, stress and perform a full body musculoskeletal assessment to see how your movement and central nervous systems are functioning together to help provide you with education to better understand your body and maintain a sense of wellbeing.  This can be performed in-person at our clinic or virtually for your convenience. 

Hurry! We only have 8 slots! Request yours today!

The “Holiday Blues” is a term coined by National Alliance on Mental Illness that is the temporary feeling of anxiety or depression during the holidays that can be associated with the extra stress, unrealistic expectations or even memories that accompany the season. 
These feelings could include but are not limited to: 

• Fatigue
• Tension
• Frustration
• Loneliness or isolation
• Sadness

A NAMI study showed that 64% of people with mental illness report holidays make their conditions worse.
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But why does this matter?

The holidays can mean multiple different things to everyone. It could be a time of love and joy surrounded by family while it could be a time of mourning and loneliness for others. Either way you need to focus on your mental and physical health this holiday season. 

5 Tips and Things to Remember 
1. Be Present in the Moment. 
It is easy to get caught up in plans and the quick turn arounds with friends or family. Instead of just checking things or people off your holiday checklist, take a step out and realize where you are and with who. We are not always promised the next day, which is a grim thought, but we need to be appreciative of the time we get to have with our loved ones in every season.

2. Continue or Start a Self-Care Routine. 
Self-care is quickly forgotten among the hustle and bustle of the holiday season. Taking care of yourself can mean eating regular and nutritious meals, meditating, taking naps, doing activities that are relaxing and bring you joy. 

3. Set Boundaries.
It can quickly become overwhelming jumping from house to house or plan to plan. We feel the pressure to always say yes to every activity or event that our friends and family present us. Family dynamics can also be complex or demanding. You must acknowledge and accept that you can only control your role and actions. If you need, to you can find ways to limit your exposure or contact with them. Also remember that family could be who you chose instead of who you were given. 

4. Set Time Aside to REST.
The holidays are usually packed with family, friends, and everything in between. It is so easy to have every weekend from Thanksgiving to Christmas packed full of activities and get-togethers. As important as spending time with loved ones is, it is also important to set time aside for yourself. This could look like just taking a few moments to breathe or meditate or taking a full nap to recharge. Or spending just 15 minutes alone, without distractions, could refresh you enough to handle everything. Some other options may include taking a walk at night and stargazing, listening to soothing music and/ or reading a book.
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5. Reflecting Over Your Year. 
As we near the end of another year, we must be appreciative of where we are. 2020 and 2021 have been challenging years for many of us. This is a good time to reflect on what or who are you grateful for. You could write these down for yourself or to share with your loved ones.  

Whatever you are celebrating this year it’s important to take care of yourself throughout it all. Overcoming the stress and finding effective methods that help you is essential to your own health. Let’s put ourselves first and find a new perspective that can help find happiness throughout the holiday season that can carry itself into the new year. 

Have questions about your Holiday stress management? We are more than happy to help! Our team is focused on preventative health and wellness to help you avoid unnecessary trips to the hospital, prevent injuries and keep you feeling your best! 

What is Ankle Pain? What are Common Causes?
Ankle pain can often occur from an injury, such as a sprain, but can also be caused by ankle weakness, stiffness, arthritis, gout, tendonitis, fracture, nerve compression (tarsal tunnel syndrome), infection and poor structural alignment of the leg or foot. Ankle pain can be associated with swelling, stiffness, redness and warmth in the involved area or loss of function with walking, running, squatting, or jumping. Pain can range from dull and aching to stiff or sore to sharp and stabbing depending on the cause.

Relief Methods for Ankle Pain
Ankle pain can become chronic especially when not treated appropriately. Immediate home treatment after an injury should be done to help ease pain and promote healing. For many years, health professionals have been recommending the RICE (Rest, Ice, Compression, Elevation) method, but this is unfortunately outdated. 

While a little bit of rest is necessary, the problem with RICE is that people usually tend to overstretch the meaning of “rest”. This tendency can lead to decreased muscle strength and flexibility, which in turn, can delay your return to normal function and activity. Another problem is that RICE hasn’t been proven to work that effectively. A study from the Journal of Athletic Training found a lack of solid evidence that RICE produces better outcomes. In fact, some experts even believe that applying ice right after an injury impedes the normal healing process.

Currently, rehabilitation specialists are recommending the POLICE method, which includes:

• Protection. Rest is certainly important for the first few days after injury. But after that, you should start making gentle motions while maintaining protection to your injured area. Crutches may be needed as an assistive device to help with this.
• Optimum Loading. These are the gentle motions you do while maintaining the protection phase. Looking for an example? Check out this post and you can find more examples of these from our Instagram and by searching #paceptankle.
• Ice. Place an ice pack on your ankle for 15 to 20 minutes. Do this about three to five times a day or every few hours for a few days after the injury. This is to help with reducing the swelling and numbing the pain. 
• Compression. Wrap your ankle with an elastic bandage to reduce the inflammation and swelling. Make sure it is tight enough to support it but be careful not to wrap your bandage around too tight where it restricts blood flow. 
• Elevation. Elevate your ankle above heart level. This also reduces the swelling and  you can try to do this while you sleep at night. 

How to Prevent an Ankle Injury
While you may not always be able to prevent an injury, there are a number of ways to prevent pain. Some simple ways include:

• Wear the right type of shoes. Make sure the shoes you wear are the right type of footwear when you walk, exercise or play sports. You want to stay away from anything that is too small or compressed near the toes. Replace your shoes when you see them wearing down. It is also important to wear socks underneath to prevent blisters. 
• Warm-up properly. Our therapists, as well as the research, recommends dynamic stretching to increase full body mobility and load your muscles before doing exercises and sports. This helps to keep your muscles mobile and strong so they can quickly respond to the demands placed on the body with activity. Without this, your joints and muscles may remain stiff and tight without proper circulation.
• Maintain a healthy weight. Extra weight can create extra pressure on your joints. A study from The Journal of Sports Medicine finds that there was an increased odds of sport injury in the obese compared to healthy weight individuals. 
• Stop at the sign of pain. Don’t push your body when you sense any signs of pain. Take a break when it becomes uncomfortable. See your healthcare provider if your pain doesn’t get better or if you’re unsure what is causing it.

Seeing a doctor of physical therapy and taking early action against your pain or injury will help you prevent a worsening situation, will help to strengthen your muscles and support your feet and ankles, and will keep the foundation of your body working well together. Certain programs your physical therapist creates for you can also help prevent future pain and other injuries in a different part of your body. If you’re looking for more tips or ideas to help prevent ankle pain, check out our Instagram Page or search #paceptankle on Instagram.

When To See A Doctor?
While practicing home relief methods can help improve your healing, it’s preferred to see a medical professional rather than trying to self-diagnose when the pain in your ankles becomes more intense or lasts longer than a few days. If there’s a change in circulation and temperature, increased swelling, tenderness to touch, signs of infection, or you cannot put normal weight through your foot, go see a professional and get the correct care for your body! When in doubt, call your doc!

​Our Doctors of Physical Therapy make it easy to hop on a quick phone call, discuss your symptoms and get guidance on where to start for your healing. 

Have a question? Request a Call!

By Ashley Johnson
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If you consider yourself a runner or even enjoy a nice run through the park or on the treadmill now and then, you know that running can place a lot of stress on the body. While it’s healthy exercise and can make us feel great, it puts stress on our ankles, feet and bodies in general. Because of this, it can be an easy target for unwanted pain and injury. So, how can we continue doing this strenuous activity in a way that keeps our bodies protected and promotes injury prevention? There are a combination of actions we can take to keep our best full-body health in running.

1) Get Proper Footwear
The rules are a little all over the place when it comes to how often you should replace your running shoes, but a general rule of thumb is about every 500 miles. So, if you’re a runner, that can mean anywhere from 1 to 3 years. When you do go to pick your next pair of shoes, make sure you’re getting properly fitted (you can usually find shoe stores that offer this near you through a quick Google search) and that you’re getting shoes solely for the purpose of running. Your running shoes should be just that, while you have a different pair for walking and lifting weights. 

2) Think About Your Whole Body
We often think about our knees, ankles and feet when running and while these are common pain points for runners, it’s important to think about them in the context of our whole bodies. Did you know that the alignment in our feet (and how we walk and run) affects the muscles and ligaments in our pelvis? Or that our pelvic floor muscles are directly attached to our hip muscles? Because we often compensate for our pain areas by shifting our focus to another area, one pain point can often lead to another. For example, avoidance of pain in the hip can strain the pelvic floor muscles leading to issues like leaking when running. This is why it’s important to see a physical therapist when you’re experiencing any pain with running or even when you’re ready to get started, so they can help you get to the root cause of the problem and prevent further injury.

3) Try To Avoid Overuse 
Overuse is one of the most common causes for foot pain when running. Try to avoid this by implementing pre-run and post-run stretching and massage to warm up and cool down properly, start slow and increase distance and intensity slowly throughout your running journey. Running on a treadmill can also help prevent overuse injuries by allowing you to run at a smooth, steady pace and focus on your form. Some good general rules to keep in mind for proper running form include:

• Engaging your core 
• Keeping your chest lifted, with your shoulders down and back
• Use a midfoot strike so your foot lands directly under your hip
• Focusing on your breath and practicing good breathing techniques

Adding flexibility and strength training into your routine can also help with pain and injury prevention for runners. The stronger and more resilient our muscles are, the better they respond when we’re using them with proper form. Try implementing these 3 tips before your next run or before beginning your running journey. If you’re experiencing pain, see a physical therapist for an initial evaluation to assess your pain points and your best course of action for moving forward and getting back to running pain free. Whether you’re just getting back into it, starting for the first time or are a seasoned runner, keeping these things top of mind will improve your running health and help prevent injury so you can keep doing what you love with a healthy mind and body.

This is why mental and emotional support and health play such a large role in our physical health and should be a normal part of our care. Finding a healthcare provider you feel comfortable relaying these symptoms to and who makes you feel heard and respected is often a necessity when it comes to getting proper treatment for issues that feel so personal. 

Here’s the good news: these issues aren’t something you just have to live with. Trained professionals, like physical therapists who specialize in the pelvic floor, assist with problems like these on a daily basis. It starts with knowing that you deserve care that not only provides solutions, but answers questions like “why did this happen in the first place?” and “how can I prevent this in the future?” Sometimes, the solution is as simple as learning techniques to relax your pelvic floor. That’s right, more Kegels isn’t necessarily the answer (you may be doing them all wrong anyway,) but relaxation may be and even more importantly, a pelvic floor examination is vital to getting the proper care for you. 

Maybe filling out a form online feels better for you, or maybe starting with a phone call or meeting a PT who can provide you with the knowledge to do your own self-assessment better matches your comfort level. Talking to pelvic floor physical therapists who are trained to care is a huge accomplishment in the process of getting back to living your life.
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Take care of your mental and physical health and start improving today. In the meantime, try these tips from our very own Doctor of Physical Therapy and Pelvic Floor Specialist, Dr. Katie to access your pelvic floor:

Deep breathing: The pelvic floor and diaphragm (our main muscle of breathing) have a very close relationship. Starting with mastering breathing is always a great place to begin when it comes to pelvic floor dysfunction. 
For this exercise, start by lying on your back with knees bent and feet flat on the floor. Place your hands on your sides, near the bottom of your rib cage. 

Now, inhale. Focus on feeling the belly expand forward, the ribs expand to the side, the back expand into the floor and the pelvic floor expand downward (toward the feet.) Imagine a 360 degree expansion of the entire core. 

​Next, exhale. Your core should gently return to its starting position.
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​Work on this for a few minutes each day to work on connecting to your pelvic floor and maximizing your breathing pattern. 

How do you know if you are not taking enough time for recovery?
One sign that we may be overdoing it is something we are all familiar with: muscle soreness. DOMS (delayed onset muscle soreness) refers to the soreness, associated muscle damage and local inflammation we experience typically 2-3 days after participating in a new type of activity, especially if it involves eccentric (working the muscle as it lengthens) strengthening (Hotfiel et al., 2018). 

In addition to the discomfort and localized muscular soreness associated with DOMS, it is associated with additional negative factors:

• Decreased muscle strength
• Decreased range of motion
• Decline in physical performance (Heiss et al., 2018)
• Increased risk for injury if participating in subsequent high level activities while experiencing DOMS (Hody et al., 2019)
• Poor tolerance for physical activity

Soreness is not necessarily a sign of a “good” workout. It can be a sign of poor recovery especially if you are regularly sore or experience severe soreness, and can prevent you from being able to participate in physical activity for days after. It is one of the most common reasons for decreased muscle performance in sports (Heiss et al., 2018).

How can you improve your recovery? Consider these 4 factors:
Foam rolling
Foam rolling can be a beneficial tool for enhancing recovery after a tough workout by increasing blood flow to the muscles.

• Research shows that it can be effective for:
  • enhancing performance recovery, 
  • reducing DOMS (muscle soreness), 
  • improving performance (sprinting, muscle strength measures, etc.) (Akinci et al., 2020; Pearce et al., 2015)
• Foam rolling can help you feel less sore, and also improve your performance in subsequent workouts. I make sure to include 5-10 minutes of foam rolling after weight training.

Active recovery
Another helpful way to boost your recovery is through active recovery! It can be beneficial to incorporate active movements rather than static stretching (long holds) into your cool down after your workout or on your recovery days.

• Active recovery can include things like going for a walk or bike ride, active mobility work/active stretches, and low intensity exercise/movements. 
• Research demonstrates that active recovery has similar benefits to foam rolling with enhancing performance recovery and reducing DOMS (Akinci et al., 2020; Dupuy et al., 2018).

Try this quick series out if you want an idea what active recovery looks like!

Sleep
An often forgotten but quite possibly the MOST important factor to consider with recovery (according to researchers) is sleep. There is a lot of evidence that supports the detrimental effects of not getting enough sleep:

• Decreased running performance, sprint times and distances covered
• Decreased strength 
• Decreased sports skills (soccer kicks, tennis serve accuracy)
• Quicker time to exhaustion (Vitale et al., 2019)
• Increased risk for injury (Milewski et al., 2014)

Fortunately, many of these effects can be reversed or even improved by simply improving sleep habits. The key takeaway here is to get enough sleep to improve your recovery so you can stay on track with your fitness goals.

Gradual progression of exercise
It is crucial to have an exercise program that sets you up for success. It’s best to gradually increase exercise parameters rather than taking an all or nothing approach (which too many of us do with new year’s resolutions). Some things to keep in mind:

• Program rest/recovery days into your exercise plan! 
• A well rounded strength/exercise program should leave you feeling better with higher energy levels; not worse, in pain and exhausted. 
• Although we want to be able to challenge our bodies so adaptations can occur, we need to do so in a way that is gradual so we are able to consistently participate in the activity.

Unsure of how to set up a fitness or exercise program that works for you? Contact us- we’d love to help! We have plenty of options to best suite your needs and assist with your goals this New Year.