June Newsletter MbM

May in Sitka had a fall-like resemblance, with a lot of cold, damp weather.  I’m hopeful summer is around the corner though!  With summer, comes lots of outdoor activities, and we will be focusing on hiking and mountain race training in honor of the Alpine Adventure Run scheduled in July.  Keep an eye out for my Hiking Blog coming out the 1st week of June, with tips and tricks to keep yourself healthy both hiking and running up and down our gorgeous mountains here in SE Alaska.  Before we talk about all the fun and exciting events coming up, let’s recap some of the events this past month.  The 1st six-week Osteoarthritis class kicked off and has been a blast.  I had a recovery table and injury screen table at the Julie Hughes Triathlon, and was lucky enough to work with quite a few athletes!  We had a free workshop on the benefits of manual therapy, and are currently installing a brand new squat rack at the clinic!  And lastly, you all have been amazing, as my schedule is packed with a couple week wait list at this point.  Which means, I am currently looking for someone to join my team! If you know a PT, PTA, Athletic trainer, or other health and wellness provider who is passionate about what they do and educating others, please tell them to reach out to me! 

Monthly PT Advice:

Training for Runners: Bridges to a Metronome

If you are a runner, or know one, you may be aware if someone tells them to stop running...they are going to find another opinion :) So, one of my go tos to keep a runner running while they are working on an injury, or prevent future injuries is by increasing their cadence.

This is an easy "tweek" that basically will shorten the stride length, and, in turn, decrease loads and stress to lower extremity joints and tendons such as the knee and foot.

There is a thought that 180 bpm is the ideal running cadence, but this will vary greatly for different runners. All I tell my folks is if they have knee or foot pain, and they are not currently close to this range, trying to increase by about 10% can be very helpful.

You can calculate your cadence by counting every time your foot hits the ground in a minute. I like to just count my right foot for 30 seconds, which means then I would need to multiple it by 4 (you have 2 feet, and we need 60 sec). BUT, where the magic comes in, is actually using your PT exercises in this manner.

I love to give people a 1 legged bridge, which targets the core, hamstrings, glutes, but goes after those faster twitch fibers by increasing the speed and attempting to match the metronome (remember, you are only performing on one side, so its half your cadence.

EX: 180 bpm cadence would go at a 90 bpm bridge pace). You'll be surprised how much quicker this burns out! 

*For more PT advice and exercise ideas, follow me on Instagram at:

https://www.instagram.com/medicinebymovementwellness

Upcoming Events:

•June 6 - Walk with a Doc! 

Join us for a walk through Totem Park from 12-1 and ask me any questions related to health, injuries and fitness along the way. Meet at the Visitor Center entry way on the water side at noon

•June 7 - National Trails Day! 

Get out and get a hike in.  

•June - Free Injury Screens! Reach out directly to me to schedule a FREE 15 min injury screen throughout the month of June (Monday mornings, Wed afternoons, and Thur lunch)

•July 10-24 - upcoming 3 week class, content TBA soon!

•August - Schedule your movement screens now! 

Perfect for your junior high and high school athletes going into the school sport seasons, all the potential mud ball / softball participants, open water swimmers, or just to figure out what your body needs to focus on!

We love Guest Speakers and Collaboration!

Susan Chartier LAc of Eastern Channel Acupuncture and myself have been hard at work coming up with some exciting collaboration work.  More to be announced soon, but some upcoming talks and workshops include: 

*Seasonal Workshops: a combination of Eastern and Western medicine and thoughts on important aspects of each season.  Stay tuned for summer coming soon!

*Pillars of Health: A multi-week class focusing on each important aspect of our health and wellness

*Things everyone needs to know: Easy-to incorporate take-aways from both an Eastern and Western approach to health and wellness

*Discover, Foundation, Transformation: This is my philosophy, and can be worked into so many different areas of our health.  Stay tuned for workshops and multi-week classed based on this philosophy.

Medicine by Movement Class Schedule

I’ve had quite a few people reach out wondering when the next 6 week classes will begin.  I will be holding a 2nd six week Low Back Pain class, as well as Osteoarthritis (OA) class in the fall.  

*Sep 2-Oct 7: tentative start date for Low Back Pain

*Oct 14-Nov 18: tentative start date for OA class

*Stay tuned for both a shoulder health class, as well as multi-week Exercise in peri and post menopause class - dates TBA soon!

Monthly Wellness Group

Summer can be busy, which means it’s hard for people to commit to consistent classes and events, but that doesn’t mean your health or fitness needs to suffer!  

The Monthly Wellness Group has drop in rates!  Come to any of the 3 classes/week for $15.  Mobility Mondays, Strengthening on Wed, and either our outdoor cardio day or guest speaker Fridays. You always have a PT guiding you to keep you injury free, offer modifications and accommodations, and even take a peek at an injury along the way.   This group is meant to be more than just an exercise class.  It’s meant to be a way to hold each other accountable, to offer education and expand knowledge to other areas of our health and wellness, and help form a solid foundation.  I always encourage folks interested to join with a membership to take advantage of all of this:

Remember that the $100/month membership gets you all of the following perks, plus you can still call in via zoom and/or watch the recorded class at a later time when you are traveling if desired. 

~1 on 1 screen and coaching session

~Access to online journaling for food and exercise and ability to have me coach or weigh in if desired

~Access to guest speakers and injury prevention talks 

~25% off all my PT services

~Priority to class if space is full 

*Come check out a class and see if it's right for you, or encourage a friend or family member!

Deal of the month

Reach out for a FREE injury screen in the month of June.  These are 15 min screens, not meant to replace a full evaluation, but a great way to figure out what may be adding to a pain or movement limitation, and if PT or other treatments could be beneficial.  This is a FREE service and space is limited, but I will be accepting donations to Sitka Trail Works in honor of National Trail Day in June (optional).  

Thank you for your support, Sitka!  If you have an idea or desire for a class, workshop, or service, please reach out.  And if you’d like to collaborate, please reach out as well!  

Much respect for anyone reading this and trying to make changes to your health and wellness. 

I see you, and I’m here to help in whatever way I can!  

Thank you, 

Alicia