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**Holiday Hours for Gym Members**

Please note our altered gym hours for the Holiday Season:

Thursday 12/24: 8-1pm

Friday 12/25: CLOSED

 

Thursday 12/31: 8-4pm

Friday 1/1: CLOSED

 

Happy Holidays from the staff at KAH Fitness!

 

The Basics of Running

Copy-of-Copy-of-Trail-Run

 

 

 

 

 

 

 

Running is a simple activity.  You don’t need much, except a pair of running shoes.  One foot in front of the other at a faster pace than walking. But yet such a simple activity brings many people to my office for treatment. I see many injuries that can easily be avoided by following some basic guidelines.

 
“Too Much Too Soon” 
Right out of the gate many people take on too much mileage when they start running.  You need to give your muscles, tendons, bones, etc time to adapt to the stress of running. When you run, you sustain over 3x your body weight with each foot strike.  Each minute you run you can take up to 180 steps and for an hour run, that’s over 10,800 steps.  It takes time to build up to this kind of stress.  Start out with low mileage, 3x week.  When building your mileage, don’t add more than 10% each week.  This is to allow your body to adapt to the stresses of running.

Many of the injuries we see are runners that are inconsistent with their training and don’t allow for a gradual buildup.  You can’t run 12 miles a week, then jump to 18.  Same with the long run.  If you are at 8 miles, don’t run 14 the next week.  You can’t cram training.  All it will do is lead to overuse injuries.


“The Hot New Shoes”   
 Many runners are attracted to what others are wearing on their feet.  One person has success with a shoe, so they think they will do well wearing it as well. Or the shoe company has a great marketing campaign.  There are many different styles of running shoes out there for many runners.  It can take time to find what’s appropriate for you.  But the same methodology applies to switching running shoes.  You need to slowly adapt to the new shoe.  You can’t be running 15+ miles a week and just switch over to a different shoe.  You need to look at the heel drop (drop from heel to toe measured in millimeters).  If you are in a shoe with a big heel (8mm drop), it’s a bad idea to just switch over to a 4mm drop or less.  Your foot strike can change dramatically.  Perhaps you were a heel striker and the new shoe makes you more of a midfoot striker.  Now you are placing stress on different structures of your lower extremities that now have to be adapted to the stresses of running.  Slowly work in the new shoes into your rotation.  Start with 10 min of each run wearing the new shoe, then go back to your older shoe.  Take things slowly as it can take 3-6 months to adapt to the new shoes, depending upon the drop.  And don’t make a big jump in your drop.  If you are wearing a big, chunky heel and want to go ‘minimal’ or wear a shoe with a very low drop, be patient.  Make the transition in stages and take your time.


“Rest, It Does a Body Good”
A basic building period in training comes with a rest week built in.  It usually involves a reduction in weekly miles and time.  It is during this week where your body rests and adapts to all of the training you did the prior weeks.  When you are fatigued from the buildups, your strength goes down and your running form breaks down.  This will make you susceptible to injury.  Listen to your coach or training plan and take advantage of the down time.  You will come out after that week recharged and stronger than before.  Don’t skimp on the rest.
 

“Running form”
Heel strike vs midfoot strike vs forefoot – everyone has an opinion.  In reality, there is no right way.  There are many top runners that heel strike.  We look at other things for running efficiency that don’t include what part of your foot strikes the ground first.  

  • cadence
  • contact time with the ground
  • vertical displacement
  • impact force on landing

These 4 items have a greater impact on your running economy over what part of your foot comes down first.  The higher your cadence (170-190 steps per minute), you will improve where you strike the ground (with your foot under the hip).  It leads to less soft tissue absorbing landing forces (achilles, plantar fascia, tibialis posterior, patella tendon, etc) and more absorbing through joint motions of the knee and hip.  Higher cadence also leads to less contact with the ground.  The less contact time you have, the less vertical displacement (how high you bounce up and down when you run).  The less vertical displacement, the less impact force on landing you have. All of this makes you more efficient.  But again, you just can’t jack up your cadence to 180 and expect a transformation.  It comes back to Too Much Too Soon – you need time to adapt.  

 
“Running Gait Analysis”
If you have been dealing with running injuries or will be doing a lot of running to prepare for a race, a gait analysis might not be a bad idea.  A good analysis would include a complete biomechanical and strength assessment as well.  A great strength training program is important to go along with regular swim/bike/run training.

 
“Don’t Run Through an Injury”
If you are injured, get it checked out.  There is a difference between being sore and being injured. Sometimes you can run through an injury, but it might require a decrease in mileage or frequency. And at times it requires complete rest while you rehab it.  It pays to get it checked out early so you minimize the loss of training time.  Ask us to help you find out whats wrong, why you got injured (was it Too Much Too Soon??), and how to get you back on track!!

**Attention Gym Members** – Gym Closed Wed. Nov. 18th

The gym will be closed on Wednesday, November 18th 10:30am-7pm due to regular maintenance of our machines. You are welcome to use our equipment on the Physical Therapy side for the day.

The gym will reopen Thursday, November 19th at 8am.

We apologize for any inconvenience!

- The Staff at KAH Fitness

Happy Halloween Everyone!

Halloween

 

Have a safe and happy halloween!

OCTOBER IS NATIONAL PHYSICAL THERAPY AWARENESS MONTH

NPTM

9 Physical Therapist Tips to Help You #AgeWell

We can’t stop time. Or can we? The right type and amount of physical activity can help stave off many age-related health problems. Physical therapists, who are movement experts, prescribe physical activity that can help you overcome pain, gain and maintain movement, and preserve your independence—often helping you avoid the need for surgery or long-term use of prescription drugs.

Here are nine things physical therapists want you to know to #AgeWell. (Download the list in Adobe PDF)

1. Chronic pain doesn’t have to be the boss of you.
Each year 116 million Americans experience chronic pain from arthritis or other conditions, costing billions of dollars in medical treatment, lost work time, and lost wages. Proper exercise, mobility, and pain management techniques can ease pain while moving and at rest, improving your overall quality of life.

2. You can get stronger when you’re older.
Research shows that improvements in strength and physical function are possible in your 60s, 70s, and even 80s and older with an appropriate exercise program. Progressive resistance training, in which muscles are exercised against resistance that gets more difficult as strength improves, has been shown to prevent frailty.

3. You may not need surgery or drugs for low back pain.
Low back pain is often over-treated with surgery and drugs despite a wealth of scientific evidence demonstrating that physical therapy can be an effective alternative—and with much less risk than surgery and long-term use of prescription medications.

4. You can lower your risk of diabetes with exercise. 
One in four Americans over the age of 60 has diabetes. Obesity and physical inactivity can put you at risk for this disease. But a regular, appropriate physical activity routine is one of the best ways to prevent—and manage—type 1 and type 2 diabetes.

5. Exercise can help you avoid falls—and keep your independence
About one in three U.S. adults age 65 or older falls each year. More than half of adults over 65 report problems with movement, including walking 1/4 mile, stooping and standing. Group-based exercises led by a physical therapist can improve movement and balance and reduce your risk of falls. It can also reduce your risk of hip fractures (95 percent of which are caused by falls).

6. Your bones want you to exercise.
Osteoporosis or weak bones affects more than half of Americans over the age of 54. Exercises that keep you on your feet, like walking, jogging, or dancing, and exercises using resistance, such as weightlifting, can improve bone strength or reduce bone loss.

7. Your heart wants you to exercise.
Heart disease is the No. 1 cause of death in the US. One of the top ways of preventing it and other cardiovascular diseases? Exercise! Research shows that if you already have heart disease, appropriate exercise can improve your health.

8. Your brain wants you to exercise. 
People who are physically active—even later in life—are less likely to develop memory problems or Alzheimer’s disease, a condition which affects more than 40% of people over the age of 85.

9. You don’t “just have to live with” bladder leakage.
More than 13 million women and men in the US have bladder leakage. Don’t spend years relying on pads or rushing to the bathroom. Seek help from a physical therapist.

 

Above information taken directly from the following website:  http://www.moveforwardpt.com/Resources/Detail.aspx?cid=5418b4e9-6cac-437e-9c3e-236179a4bd8f#.VhkZIhb7X9B

OCTOBER IS BREAST CANCER AWARENESS MONTH

Breast CA ribbonSHOW YOUR SUPPORT BY JOINING THE KAH STAFF IN WEARING PINK EVERY FRIDAY FOR THE MONTH OF OCTOBER!

All items below were taken directly from the following website: http://www.earlydetectionplan.org (copy and paste URL for further details).

NATIONAL BREAST CANCER FOUNDATION, INC.

The best way to fight breast cancer is to have a plan that helps you detect the disease in its early stages. Create your Early Detection Plan to receive reminders to do breast self-exams, and schedule your clinical breast exams and mammograms based on your age and health history.

Why you need anEarly Detection Plan

Stats1
1 in 8 women will be diagnosed with breast cancer in her lifetime
Stats2
When breast cancer is detected early (localized stage), the 5-year survival rate is 100%

 

KAH FITNESS EARLY CLOSING

KAH FITNESS WILL BE CLOSING A HALF HOUR EARLY AT 6:30PM INSTEAD OF 7:00PM THURSDAY, SEPTEMBER 17TH.

WE APOLOGIZE FOR ANY INCONVENIENCES AND THANK YOU IN ADVANCE FOR YOUR UNDERSTANDING AND COOPERATION WITH THIS MATTER.

 

9/11 – Never Forget

We ask our patients to take a moment of silence at some point during your busy Friday schedule for all of those we lost on 9/11/01, 14 years ago.

WTC

Links/Resources:

http://www.911memorial.org/911-tribute-center

  • The above link is a source, “founded by MyGoodDeed, Inc., supporting the annual 9/11 Day of Service and Remembrance, which provides a positive way for people to forever honor the victims, survivors, first responders and the many others who rose in service in response to the 2001 attacks.”

http://onewtc.com

  • The above link is the official site for our one world trade center.

http://www.theblaze.com/stories/2015/09/11/chills-rainbow-emerges-from-one-world-trade-center-day-before-911-anniversary/

  • The link above shows the world trade center today with a colorful rainbow overhead, as seen in the picture above.

Note: To open links, copy and paste them in the URL.

 

LABOR DAY WEEKEND HOURS

KAH PREMIUM PHYSICAL THERAPY & FITNESS WILL BE CLOSING AT NOON ON SATURDAY, SEPTEMBER 5TH AND WE WILL REMAIN CLOSED SUNDAY & MONDAY, SEPTEMBER 6TH & 7TH RESPECTIVELY IN OBSERVANCE OF LABOR DAY!!

OFFICE AND GYM HOURS WILL RESUME ON TUESDAY, SEPTEMBER 8TH AT 8 AM.

HAVE A HAPPY AND SAFE HOLIDAY WEEKEND!

THANK YOU,

THE STAFF @ KAH PT & FITNESS

LABOR DAY

CORE CLASS CANCELLED 8/7 & 8/14

Core class will be cancelled the first two Fridays of August, the 7th and the 14th.  Classes will resume back to Monday and Friday mornings at 8:30am as of August 17th.

Thank you for your understanding.

core muscles