💣TRUTH BOMB TUESDAY💣 * Change is freaking hard. But is also ESSENTIAL for us to grow. Change is what pushes the needle forward, makes a difference, and helps us to move closer to our goals. * The past few months have been filled with change. New city, new home, new business, new routine…you get the point. I wish I could say that I embraced all of this change at once with open arms…but I would be lying. What I have learned is that it is OK to feel overwhelmed by new things. It is OK to feel resistant to this change. And it is especially OK to not have in all figured out. * In today’s day in age, we all want the answers yesterday. Unfortunately, that’s not how it all works. Changes don’t happen overnight. * It is a PROCESS. It requires PATIENCE. And a ton of PRACTICE. * So I’m here to remind you that if you are going through some changes, be kind to yourself. Set realistic expectations. Reflect on how far you have already come. * One. Day. At. A. Time.
Another Myth Monday featuring @honest_physio ! Words matter people! Let’s stop making our patients feel like they need to be “fixed” or “solved”. ** #repost @honest_physio with @get_repost ・・・ STOP using terminology like this! It causes confusion and fear and is simply not true. All too often we hear this from patients and AHP's. Terminology like this encourages patients to seek passive intervention. Your Spine is not a rubiks cube, it does not go out of alignment.
‼️Myth Monday‼️ * A nice little re-share this Monday from @honest_physio to serve as a reminder that your discs don’t slip! You are strong AF and most importantly you and your discs have the ability to heal! All in all if you are dealing with low back pain or have been told you have a “slipped disc” seek out a physical therapist that is going to get you moving in the right direction, get you stronger, and empower you to move and that won’t tell you false narratives. #repost @honest_physio with @get_repost ・・・ Things that SLIP ✔️People on ice ✔️Steven Gerrard ✔️Things that don't ⛔ DISCS 😡 Our backs are strong ROBUST structures capable of ADAPTING to various demands. Discs don't SLIP! REASSURE your patients, give them the CONFIDENCE to move and LIVE THEIR LIVES WITHOUT FEAR 😱.
I’m in! I’m in! I’m in! . . This race holds a special place in my ❤️ because last February’s (2018, so this year’s...?🤔) race marked my official return to distance racing following hip surgery! I also realized how damn capable I am of hard things - I didn’t train particularly well and I managed to cross the finish in 1:24:25, with plenty of gas left in the tank ⛽️ It also for realsies got me to believe that BQ’ing isn’t a pipe dream. 💪🏼🏃🏻♀️
‼️Proud Coach Moment‼️ - These three ladies were so amazing to work with this fall training season! Each one of them worked really hard and despite little bumps along the way, they never ever gave up! - Huge congratulations to @erika7477 on an amazing PR and BQ, @erosemarie for completing her 3rd Marathon, and @rbarron_03 for completing her very first marathon!! - Thank you for letting me be a part of your journey and for inspiring me! 💪🏻❤️🙌🏻 #proudcoach#runcoach#marathontraining
‼️Warm Up For Runners‼️ - Most runners are used to rolling out of bed, chugging some coffee and maybe a snack and getting their run started. It is important that give your body ample time to warm up. Running is a mid-range activity so it doesn’t require a lot of range of motion but it is still important to prime your body for activity by increasing body temperature, HR, and warm up your muscles. - 👉🏻The following 6 dynamic exercises (SWIPE LEFT) can be implemented to get your body ready for running. . 1️⃣ Marching: Maintain a tall posture while alternating knee drive and reciprocal arm swing. On the marching leg you are looking for triple flexion (hip, knee, ankle at 90*) and your stance leg should be fully extended at hip and knee. Perform for 2-3 laps. . 2️⃣ Marching with SL Deadlift: March is the same as above but you will transition into a single leg deadlift. Try to think of reaching your arms out in front and your legs back vs lifting up. Perform 2-3 laps . 3️⃣ Skipping: Driving knees up and focusing on pushing off the ground, reciprocal arm swing, and legs not crossing midline. . 4️⃣ Alternating Runner’s Lunge with Rotation: Step one leg forward into a lunge with foot outside of your hand, rotate open towards that knee then switch side. Repeat 10 on each side . 5️⃣ Inch Worm with Mountain Climber: Walk out to a plank then drive one knee up at a time then walk your legs up as much as your can while keeping your legs straight. Repeat x 10 . 6️⃣ Fitness Walking: At the VERY least 5-10 minutes of fitness walking (3.2-3.5 mph) is key before every run! - 🏃🏻♂️TAG AND SHARE WITH ALL RUNNERS🏃🏻♀️ - 🎥 Credit: @runfitdoc 📝Content collaboration with @dr.giardina.dpt
To follow up with yesterday’s post, take a peak at @thefreshmanphysio ’s post regarding shoe selection. Although there is some research supporting specific shoe paradigms for certain foot types, Napier and Willy state “we caution against overstating the benefits or harms of any existing or future shoe paradigms to runners”. #repost @thefreshmanphysio with @get_repost ・・・ 🚨What shoe is best for running⁉️ . Surprise, surprise! There is NO conclusive evidence that one type of shoe is better for reducing running related injuries (RRIs). . This recent editorial sheds light on the research and more importantly how we should interpret the current body of evidence. . The authors highlight that it’s important NOT to confuse a lack of evidence for one type of shoe as other shoe is being more effective. When in actual fact there is NO evidence to support that converse claim! . What are the myths? 1️⃣ Traditional shoes do not prevent RRIs. 2️⃣ Although logic would state that minimal shoes would promote natural foot movement. There is NO evidence to support this claim! 3️⃣ There is conflicting evidence on minimalist shoes and loading rates, stride patterns and foot strike changes. 4️⃣There is moderate evidence that gait retraining reduces loading over a 1 year period (novice runners). . What does this mean for practitioners!? It’s important to educate people on that shoes are not the cause of their injury and changing shoes are not likely to change their symptoms. Load management and build tissue capacity and resilience is still paramount. Education should be given on how to train and improve gait patterns. . Sorry Nike! . 📚 Logical fallacies in the running shoe debate: let the evidence guide prescription. Napier and Willy (2018).
Had a great race at the #seacoasthalfmarathon on Sunday! Dont let the sun and blue sky fool you. It was chilly! But we need to get cold weather conditioned for the half at the #millinocketmarathon Dec 8th.
👟Ahh the great running shoe debate! 👟 * This is often an area that gets runners and clinicians quite confused but it doesn’t have to be so complicated. * Can shoes play a role? Yes. * Are they the sole contributor? No. * But lets take a step back and realize that pain is multifaceted. And so is training. There are so many factors that we must take into consideration. To simple put blame on shoes…we would be missing a big piece to the equation. * Before you jump into buying a new pair of shoes, ask yourself this… * 1️⃣What other factors of training did I recently change? 2️⃣Did I try a new workout? 3️⃣Have I been sleeping/recovery well? 4️⃣What has my stress been like? 5️⃣Did I do too much, too quickly? * A lot training is a nice balancing act of loading your tissues appropriately! Doing enough to build your tissue’s capacity but not exceed that threshold. * Check back tomorrow for a post from @thefreshmanphysio o that nicely summarizes a recent article on shoe selection! #running#shoes#loadmanagement
Guys...if you haven't yet, I HIGHLY RECOMMEND you joining the @runjanji Collective! $50 gets you an awesome shirt, 15% off all purchases, $150 off future running trips, and lots of other perks! Oh yeah, did I mention you also help provide clean water to people in need? Yes, Janji is awesome. Yes, you should join the collective. Hit me with a DM for the code to join! You won't regret it.
I decided to run across this suspension footbridge again today. It still gives me such anxiety, which motivated me to pick up the pace a little so that's totally a win in my book. Another win? Seeing geese and ducks hanging out together in the water. Or rather, the geese watching the ducks bathe with total judgement in their eyes.
When your daughter asks you to go for a run, you go for a run! It's rare these days that she wants to go for a run, but she specifically asked me to ride in the stroller. I couldn't say no! We ducked on a side road so she could run a little as well. She had a blast, and I got a great workout in pushing the stroller. Win win!
Honored to be featured in @liz.merci Maine Women in Wellness Blog Series! Go check out her blog to learn more about me and my new business! #repost @liz.merci with @get_repost ・・・ Back! Not by demand! But because I love it! 😝 . .NEW BLOG POST: Danielle Kroot - Physical Therapist, Running and Triathalon Coach. 🏃♀️👊🏼👏🏼 . @runfitdoc jumped from Boston to start her own running performance business in Portland, Maine. As I was reading her answers - I was immediately inspired by her! Seriously, she is so positive, down to earth and her fearlessness emits from her responses. . . .LINK IN BIO to read more!
Today’s run mixup 🏃🏻♀️& some exercise tips to share~ 1. Stay hydrated. Before exercise, drink 17-20oz. Every 10-20 minutes drink 7-10oz or based on sweat losses. Following exercise, 16-24oz for every 0.5 lbs lost.💧 2. Provide a good warm up and cool down to prevent injury & lactic build up. This includes light stretching which was shown a bit here & gradual elevation of heart rate. ❤️🙌🏻 3. Wear polypropylene attire when running instead of cotton fibers that won’t evaporate well when you sweat. 🏃🏻♀️ 💦 4. Layer up! And make sure it’s easy for you to take off layers when & if needed. If any of you get extremely sore ears while running in the cold like I do, wear a headband or ear warmers to cover them & a hat for added protection on top. 5. WEAR GOOD SNEAKERS!!👟Athletic shoes will loose cushioning after 3-6 months of regular use (300-500miles of running). Next time you get some sneakers, my word of advice is to get two pairs & swap between the two to last you half the year or a full year, depending on how active you are. This is so important to prevent plantar fasciitis among other chronic diseases & injuries. Make sure the type of shoe you’re getting is right for the exercise, is fitted properly & synthetic socks are worn to prevent blisters. Tip** cross trainers are great if you’re active in different sports & activities. ——————————————————— P.s. Wear orange if it’s hunting season & don’t get shot.🧡😉 ———————————————————References: Matthews J, Merrill S. ,Galanti T., Green D., Bryant C. (2016) Ace Group Fitness Instructor Handbook The Professionals Guide to Making Memorable Movement Experiences. San Diego, CA. American Council on Exercise. DJ Flex. (2018) Down in the DM. Scruff and Sum Records. ———————————————————#runningtips #exercise#tips#exerciseroutine#exercisemotivation
Ohhhh my goodness, these socks 👌😍👌 . This summer @kikkanimal was diagnosed with breast cancer. She, along with @darntoughvermont have teamed up to make these socks and I just adore them! . Socks were one of the gifts I loved getting when I was sick. On treatment days, I would find my coziest pair to wear during my infusions. There’s something about feeling warm and comfy that made me feel better. These are available at shop.kikkan.com. $2.00 from the sale of each sock goes towards @aktiv_usa which supports exercise through treatment. 🙌🙌🙌 . . . #itsgoingtobeok#darntoughsocks#breastcancerawareness#survivor#cancertalk#mainerunner
Ever go out for a run and accidentally end up two towns over? Me too. But that’s okay because I liked the route even though I felt like I got sucked into a time warp or something because 9.5 miles is my longest run, the route was new and I had no headphones and low battery so it was one long meditation. I rolled my ankle HARD at my 1.5, helped and almost fell. Thank goodness for seriously strong ankles because it didn’t bother me after 100 yards of gentle running. I can feel it a tiny bit but not in a pain way. I was a little freaked out because I forgot about hunting season until I was in the middle of the country surrounded by gunshots in a black hoodie like omg. I had reflective armbands but I few times I called out “I am a human person” and will wear my reflective suspenders next time. It started getting really dark so I really picked up the pace for the last 3.5 miles... a good run all in all and a nice route with decent shoulders all things considered.
I haven’t been running much since spring because I needed a break. I’ve been able to sneak in a run here or there but have been trying to do some workouts at home instead. Lately I’ve really been missing running so I’m thrilled to get two runs in this week and also to get outside today!!! Even if it was 43°...