\Have you ever wondered what your physical therapist does when they aren’t working with you to help you feel and move better? Well, besides the necessary outdoor playtime that all of us thrive on, we work hard to stay fresh and up to date with the latest research and techniques to assist you to the fullest potential! The licensing regulatory board in the state of Colorado recently updated their requirements for continuing competency of physical therapists in order to make sure we are all on our “A-game” when it comes to treating patients.

Beginning in the renewal cycle from 2014-2016, PTs will be responsible for establishing learning goals, creating a learning plan, and then participating in professional development activities that will earn us points toward our requirement of 30 per renewal cycle. Professional development activities include such things as attending continuing education meetings, taking coursework towards a transitional Doctor of Physical Therapy degree (like Ellen just completed!), receiving a specialist certification such as the Board-Certified Orthopaedic Clinical Specialist designation that Ellen, Dave and soon I will have, attending a journal club or workplace in-service, and participating in a formal mentoring relationship (which Dave and I currently set aside one hour weekly to do). These are just a few examples of things that we are already doing here at Tomsic Physical Therapy to further our education and training. It just so happens that participation in these activities keeps us in good standing with the Colorado Department of Regulatory Agencies, as well.

The most important part of continuing competency requirements is being able to take the information and skills that we are learning and implement them into our current practice. That means that the most crucial part of our life-long learning is seeing you, the patient, so that we can make sure we are applying the most up-to-date evidence effectively.

Call us today to schedule an appointment with one of our physical therapists. We are committed to assisting you with your musculoskeletal pain and injuries, using the latest tools and techniques that we’ve gained through our continuing competency.

This time of year, the weather is just about right for running–not so hot that you feel you might faint on a steep uphill, and not so chilly that you need to don multiple layers that will inevitably be peeled off as you warm up. But, don’t take the ideal weather for granted. You still need to maintain proper conditioning and training techniques to ensure safety.

Whether you’re hitting the trails, the pavement or are already on a consistent training program, be sure to consider the amount of miles that you’re running and take care to ensure that your mileage increases are safe. You may have heard of the “10% rule”, which suggests that you do not want to exceed more than a 10 percent mileage increase per week in order to prevent injuries.1 At Tomsic Physical Therapy, we see knee and hip complaints often. Continue reading for some helpful information on why it is important to maintain a proper increase in running mileage.

A recent study in the Journal of Orthopaedics & Sports Physical Therapy sought to discern if there is a relationship between an elevation in injury risk and a sudden increase in weekly running mileage. The researchers also focused on specific activities, and how they influenced the rate of injury.2 Long-distance running and the injuries associated with it including patellofemoral pain, iliotibial (IT) band syndrome, medial tibial stress syndrome (shin splints), gluteus medius injury, greater trochanteric bursitis, tensor fascia latae injury, and patellar tendinopathy were also focus areas.

The study looked at 873 novice runners who tracked their self-guided runs over the course of year using a GPS system.2 Over that year, 202 of the runners had an injury involving their legs or back that was caused by running, leading to a restriction in the distance they were able to run for at least a week.2 After the types of injuries were divided into groups and the numbers were analyzed, the statistics showed that runners who progressed their weekly running distance by over 30 percent had increased vulnerability of a distance-related injury versus those who only increased their weekly running distance by less than 10 percent.2 Of note, this relationship did not exist for pace-related injuries, traumatic injuries, and other overuse injuries.

In summary, if you are embarking on a running schedule to train for a race or just to get a good workout while enjoying this season’s amazing weather, you will want to increase your weekly mileage by no more than 30 percent per week in order to decrease your risk of a distance-related injury.2 Just to be safe, it is prudent to refrain from increasing your weekly running distance by more than 10 percent.2 There are other effects of overtraining that you may experience by increasing too much and too fast, such as increased fatigue and pace associated with physiological changes.

For more information on this study, please visit the website here. If you have any other questions, or would like to speak to a physical therapist about what you can do to minimize your risks or to treat a running-related injury, please give us a call to schedule an appointment today.

1. Johnston CA, Taunton JE, Lloyd-Smith DR, McKenzie DC. Preventing running injuries. Practical approach for family doctors. Can Fam Physician. 2003;49:1101-1109.
2. Nielsen RO, Parner ET, Nohr EA, Sorensen H, Lind M, Rasmussen S. Excessive progression in weekly running distance and risk of running-related injuries: An association which varies according to type of injury. J Orthop Sports Phys Ther 2014;44(10):739-747.

It’s football season, which means that as the leaves begin to fall, Saturdays and Sundays are becoming filled with more time in front of the television to cheer on your favorite teams. Whether you or a family member are playing football recreationally, competitively, or simply just tossing the ball in the yard, the importance of injury prevention in this American pastime is undeniable. One tool that the NFL has implemented in their pre-season training to identify players who are more at risk for injury is called the Functional Movement ScreenTM, or FMSTM, which was created by physical therapist Gray Cook, MS, PT, OCS, CSCS.1, 2

So, how does the FMSTM work? The participant is put through a series of seven different activities and movements, including squatting, lunging, and flexibility and stability tests. As the participant performs the specified activities, they are graded on the overall quality of their motion as the rater looks for any asymmetries, poor mechanics, or compensatory movements. The purpose of the screening is to help identify any imbalances that the person may have that would indicate increased risk for injury.1 Research studies have determined score threshholds for this reliable screening that indicate increased injury risk, for which norms have been established based on the age and gender of the participant.2,3,4

For any recreational or team athlete, a qualified physical therapist has the tools needed for this assessment to take a good look at your movement during certain activities. Similar to what the NFL has employed, the FMS™ test can tell you if there are any obvious asymmetries or poor mechanics in your movement that could indicate areas where you are more prone to hurt yourself during your favorite activities. Even if you do not already have an injury, the information from this screen can be used for prevention purposes and help you figure out what steps you can take to avoid injury with the guidance of a physical therapist.

Call us today to set up an appointment and have the quality of your movements assessed by one of our well-qualified physical therapists. Through the FMS™ and other tools, we can detect your injury risk and identify ways for you to avoid hurting yourself, both on or off the field!

References:

1. Functional Movement Systems. https://www.functionalmovement.com. Updated 2014. Accessed on October 4, 2014.
2. Kiesel K, Plisky PJ, Voight ML. Can serious injury in professional football be predicted by a preseason functional movement screen? North Amer Journal of Sports Phys Ther. 2007; 2(3): 147-158.
3. Schneiders AG, Davidsson A, Horman E, Sullivan SJ. Functional Movement ScreenTM Normative Values in a Young, Active Population. The Intl Journ of Sports Phys Ther. 2011; 6(2): 75-82.
4. Teyhen DS, Shaffer SW, Lorenson CL, Halfpap JP, Donofry DF, Walker MJ, Dugan JL, Childs JD. The Functional Movement Screen: A Reliability Study. J Orthop Phys Ther. 2012; 42(6): 530-540.

Chi running is a technique for running involving landing on the mid-foot with an erect posture, a forward lean from the ankles and a more rapid stride cadence. Running like this was recently compared to heel striking in the Journal of Orthopedic & Sports Physical Therapy “A Comparison of Negative Joint Work and Vertical Ground Reaction Force Loading Rates in Chi Runners and Rearfoot-Striking Runners.” The research found that Chi Running reduces vertical loading rates and quadriceps work, but increases calf muscle work slightly. These findings may allow some runners to run more painlessly with the Chi Technique.

I’ll be volunteering at the Durango Double Runs this weekend. Making it to the start line of these races is an accomplishment, as they are long enough to require significant preparation. If you have a pain that came up recently in your preparation, we at Rakita Tomsic Physical Therapy can help you make it to the start line feeling better; sometimes with simple treatment that can be continued at home, with certain exercises. Even during the race, you can continue feeling better without risk.

I just finished a trip to Fort Collins for my nieces’ wedding, and I was reminded of how important sitting posture is for back pain prevention. Most of us must use support for the low back to maintain its arch while on a long trip. Keeping the knees lower than the hips facilitates maintaining the arch(lordosis). When I did, I had no pain, but without a lumbar roll my buttock, and then leg pain, started.

It’s a beautiful fall day and you’re out on an awesome bike ride. Suddenly, there is this big rock and it messes with you. You find yourself on the ground, and now your shoulder hurts. Or perhaps you are on a hike or a trial run, and that same rock shows up and you roll your ankle. These are the harsh realities we face in Durango! 🙂

In the world of Sports Medicine, we want to get you back to your activity as fast as possible. Did you know that you can come directly to physical therapy without needing to see a physician? We can evaluate your injury immediately and get you started on a rehabilitation program right away.

If we feel therapy is not appropriate for you at this time, or that you require further testing, such as x-rays, before starting therapy, we will assist you with getting to the right place to meet your needs.

Don’t delay your recovery by waiting to get started. Call the Board Certified Specialists at Tomsic Physical Therapy, we’ll help you get back on track and back to the trails that we in the Four Corners love.

Plantar fasciitis (bottom of the foot or heel pain)is always a very painful condition, and patients have a hard time figuring out how to ease their symptoms. They read something on the Web, or talk to their friend who suggests a technique or product that ‘cured’ them. They try it and it doesn’t work for them. This is because plantar fasciitis is a broad diagnostic term, and doesn’t address the underlying mechanical problem that causes the pain.

Not all plantar fasciitis’ are the same.

I currently have two patients, each with this diagnosis. Each has a completely different treatment program and both are improving. You need to consult with an advanced trained physical therapist to assess the underlying mechanics of the problem and create a treatment program tailored for you.

After a short break from school I am back in for my second semester. It was very refreshing to not get up at 5 a.am to study every day, but to sleep in to 6 a.m.! I spent a little bit of time in the garden, which has been left on it’s own all summer, and playing with my dogs, Sadie and Sprocket. They remembered me and really appreciated it.

This semester, my course work is focusing on Pharmacology, Leadership, Business Management, and Clinical Case Studies. I am looking forward to more in depth learning of these subjects to be a more effective physical therapist and business owner.

Well, I survived my first semester of graduate school in my quest to earn my Doctorate degree in Physical Therapy. I (contrary to how I felt during the semester) earned straight A’s.

The first semester focused on reading, understanding and interpreting medical literature, and how to use this evidence to best treat our patients for the most effective and timely outcomes. This reinforces our mission of advanced clinical expertise in the field of physical therapy.