2015 Run of the Mill 5k in Mill Creek

For the 2nd year in a row, we were honored to be a gold sponsor of Mill Creek’s Run of the Mill 5k.  This local event donates it’s proceeds to cancer related charities such as The Providence Foundation (The Linda Baltzell Cancer Patient Assistance Fund). Donations also go to scholarships and local high school track, cross country, and swim teams.

Over the past (nearly) 2 years, we at the Martha Lake Clinic have enjoyed being a part of the Mill Creek/Lynnwood/Bothell community. We hope to continue getting involved with causes and events that are important to our clients and their families. Thank you to everyone that came out this year!IMG_5280

Here’s our Axis Team before the big race!

How to Avoid Overtraining Injuries

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Overtraining injuries can happen to anyone. Whether you’re a professional athlete or someone that is starting a new exercise program, injuries can stop you in your tracks. Move Forward has outlined the warning signs of overtraining injuries and how to avoid them.

Signs and Symptoms:

It’s important to pay attention to your body. Watch for these signs and symptoms of overtraining:

  • Physiological: increased resting heart rate, increased blood pressure
  • Physical: decreased appetite, upset stomach, insatiable thirst, sleep disturbances, increased frequency of sickness and infections, general feeling of increased difficulty and fatigue throughout the day, abnormal muscle soreness, pain occurs that is different than typical muscle soreness
  • Behavioral: personality changes, decreased motivation, altered concentration, lowered self-esteem, decreased ability to cope with stress
  • Performance: Increased heart rate during activity, decreased strength or endurance, impaired movement and coordination, multiple technical errors.

Avoiding Overtraining Injuries

When clients ask me about starting a new exercise program, I like to refer to the movie “What About Bob” starring Bill Murray and Richard Dreyfuss. In the movie, Richard Dreyfuss plays a famous psychologist that writes a book about BABY STEPS. I would apply the baby steps approach to any one trying to start or restart an exercise program, especially following recovery from an injury.

It is necessary to push yourself in order to get positive results, but pushing yourself too hard can result in injuries that are detrimental to your fitness goals. Here are some tips to avoid overtraining injuries:

Don’t increase exercise difficulty level too quickly. Exercise needs to be progressed steadily at a gradual pace. Following a structured plan that increases your activity incrementally and safely can help you stay healthy and pain free. For example:

  • For running, increasing difficulty may include increasing speed, running up or downhill, increasing duration, and use of intervals, where you alternate intensity over time.
  • For resistance training, increasing difficulty may include increased weight, repetitions, sets, and decreasing the amount of time to perform the same amount of exercise.

Pay attention to your body. Your body is smart. If it feels like you are developing signs of overtraining, then take a break, lessen your activity, or rest.

Ease into it. Particularly if you are new to fitness or altering your exercise activities, take it slow. Don’t expect to make up for several months of inactivity with a few weeks of exercise. Aim for long-term consistency, not overnight success. People who try to do too much too soon often end up injured or frustrated and give up on their fitness goals altogether.

Take a break. If you have a scheduled rest day in your plan, use it, you’ve earned it!  Your bones, joints, and muscles need rest days to stay healthy.

Get rest. Recent studies are supporting the important role of sleep in the health of active people and athletes.  This is when our bodies’ build and repair and our immune system recovers.

Eat well. Proper nutrition is essential to the health of your body. Do not severely restrict calories when exercising. Make sure to eat proper nutrients, including plenty of lean meats, fruits and vegetables.

How will a physical therapist help me meet my fitness goals?

Physical therapists are movement experts, and work with people of all ages and levels of activity. During a visit, a physical therapist can:

  • Check your flexibility, strength, and endurance of muscles to support your desired level of activity.
  • Ensure that symptoms are due to overuse or overtraining and not something more serious.
  • Identify training errors to ensure a safe fitness plan, no matter your previous level of activity.
  • Correct biomechanical problems in form with your chosen activity to avoid overuse of a susceptible body part.
  • Provide appropriate training plan to minimize risk of injury and help you safely meet your fitness goals.

Source: Move Forward

Photos of our Axis family at the Run of the Mill 5k 2014

This year, we were honored to be a gold sponsor of Mill Creek’s Run of the Mill 5k. We would like to give a big thank you to Columbia Funding Mortgage for putting on this event. Over the past 8 years, the Run of the Mill 5K has donated over $244,000 to cancer charities, scholarships, and local high school running and swim teams. It was wonderful to see many past and current clients getting out there to run or walk for a great cause on a beautiful day!

An Axis t-shirt spotted at the starting line:

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The winner! Congratulations to Jordan McNamara, winner of the 2014 Run of the Mill 5K with a new course record of 14:11!

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Here is the after math of the race. Our booth ran out of everything by the end. Especially water bottles on this hot day!

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Most of these photos are from the Columbia Funding Mortgage Website and Facebook.

We Keep You Running!

On June 28th, we had a free running clinic at our Martha Lake (Mill Creek / Lynnwood) location. Our staff had a great time working with runners of all different skill and experience levels. We spent our morning teaching and practicing dynamic warm up drills as well as providing free consultations for people with running injuries. Here are some photos of most of the staff that was there. Thank you to everyone in the community who came out! We can’t wait to see you all at the RUN OF THE MILL 5K!!!

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And here we are in our best running poses!

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FREE Running Clinic at our Martha Lake Location!

In preparation for this year’s Run of the Mill 5k in Mill Creek (of which we are proudly sponsoring), Axis will be holding a free running clinic. Our Physical Therapists will be offering consultations for runners/walkers of every skill and experience level. We will provide skilled evaluation and education regarding your biomechanics, footwear, training regiment, and ultimately injury prevention. We are looking forward to seeing you all there! Feel free to call us with any questions. Details below:

Axis PT Running Class

 

I’ve been in a car accident. Do I need physical therapy?

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Motor vehicle accidents are all too common these days. Chances are, you or someone you know have been in a motor vehicle accident. The physical outcomes can range from just being a little shaken up to more severe injuries. The good news is that physical therapy can make the road to recovery faster and more successful in the long term!

Depending on the severity of the accident, some people end up having long term issues with pain and function. Many people (and their health care practitioners) have trouble judging if and when someone needs physical therapy following a motor vehicle accident.

A systematic review in the Journal of Orthopaedic and Sports Physical Therapy narrowed hundreds of studies down to the top 14 for long term outcome predictors for whiplash injuries. After analyzing these studies they came up with the top predictors for poor long term outcomes after being injured in a motor vehicle accident.

Predictors for a poor long term outcome include:

  • High baseline pain intensity (greater than 5.5/10).
  • Onset of headaches soon after the accident.
  • No seat belt in use during the accident.
  • Report of low back pain soon after the accident.
  • Pre-injury neck pain.
  • Report of neck pain soon after the accident (regardless of intensity).

If you fit one or more of these criteria, you are at increased risk for a poor long term outcome with your injury. Fortunately, people who have suffered an injury related to a motor vehicle accident can decrease their pain and increase their tolerance for activity with the help of physical therapy. Your licensed physical therapist will guide you through a personalized exercise program, provide hands on care such as soft tissue and joint mobilization, and provide you with pain relieving modalities like electrical stimulation.

Call us today to find out how we can aid in your recovery.

Soreness vs Pain: What’s the Difference?

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One question that physical therapists get quite often is “Is this pain normal?” or “No pain no gain, right?”. Sometimes this is a difficult distinction to make. Muscle soreness is a regular part of exercise, but sometimes pain can be an indicator of injury. The signs to look for include a duration of over 2-3 days after the activity or sharp pain with exercise or even at rest. This article on the Move Forward website is full of valuable information including an easy to follow chart.

How can physical therapy help?

A physical therapist can be a valuable resource to you throughout your exercise journey. Before beginning an exercise routine, your physical therapist can perform a variety of pre-activity assessments to determine your readiness for exercise. Based on this, your physical therapist may also recommend specific exercises that will best prepare you for your desired activities. They will also discuss the best strategies for introducing and progressing exercise activities while minimizing your chance of becoming injured.

In the unfortunate situation when exercise leads to an injury, your physical therapist will assist in your recovery in many ways. They will help with initial pain management, identify and address all factors that may have contributed to your injury to prevent further problems and provide specific recommendations regarding reintegration into exercise as appropriate.

Avoiding Overtraining Injuries & How Physical Therapy Can Help

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Now is the time of year when we all put down the holiday treats, dust of our workout gear, and emerge from our warm cozy houses to get some exercise. Whether your just starting a new workout routine or consider yourself a seasoned veteran, anyone can suffer from overtraining injuries. Moveforwardpt.com has put together a guide for avoiding these new years resolution stoppers. In the article, they describe how physical therapists can be a great resource for those trying to stay healthy and active.

Physical therapists are movement experts, and work with people of all ages and levels of activity. During a visit, a physical therapist can:

  • Check your flexibility, strength, and endurance of muscles to support your desired level of activity.
  • Ensure that symptoms are due to overuse or overtraining and not something more serious.
  • Identify training errors to ensure a safe fitness plan, no matter your previous level of activity.
  • Correct biomechanical problems in form with your chosen activity to avoid overuse of a susceptible body part.
  • Provide appropriate training plan to minimize risk of injury and help you safely meet your fitness goals.

Tell us about your exercise program and pose questions to our therapists on our facebook and twitter.

Opening day at Martha Lake is here!

We are excited to announce that our new clinic in Martha Lake (Lynnwood/Mill Creek area) is now open. We are taking new patients, so come by the clinic or give us a call at 425-245-8547 to schedule a physical therapy evaluation with Dr. Shane Rushing. We will be having an open house on SATURDAY, NOVEMBER 9th from 12pm to 3pm. See the flier below for more details.

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Our first patient!

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OPEN HOUSE:

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