March Newsletter MbM

We experienced a little bit of everything this month. Crisp, cold days, stunning winter nights, bursts of sunshine, fresh snow… and of course, our steady dose of Vitamin R sprinkled throughout.

With February being American Heart Month, we placed a strong focus on cardiovascular health. I hope that no matter what the weather brought your way, you found time to move — whether that meant getting outside, heading to the gym, or getting creative at home to elevate your heart rate.

If you’re looking for guidance or happened to miss this month’s heart health blog, be sure to visit my website and check it out. You can also catch my Motivational Mondays on Instagram for safe, practical ideas to boost your heart rate and keep your cardiovascular system strong.

Beyond our heart health focus, Medicine by Movement had a full and exciting month! We provided complimentary injury screens at Sitka Cirque, hosted multiple guest speakers, welcomed a record number of members into the Monthly Wellness Group, and built quite the waitlist for physical therapy services. I am so grateful for this growing community and the commitment you continue to show toward your health.

Keep reading to see what we have in store for March and the months ahead — there’s so much to look forward to!

Monthly PT advice

Copenhagen Planks

This is my favorite inner thigh strengthening exercise, and one I give my Triathletes regularly. Keep in mind, this places a fair amount of stress through the core and pubic symphysis, so starting with something like a side leg lift or lateral lunge may be more appropriate if you are someone who has issues in those areas. 

Otherwise, there is a nice progression of knees bent, to straight leg. Take a peek at the video, and consider adding this to an exercise routine 1-2x/week. Start slow, controlled with 2-3 sets of 10 reps, but eventually feel free to speed it up to be more specific to whatever task you are training for. 

For the full video, check out my instagram account, or this link:

https://youtu.be/5-GASS9WTyw

*This is not meant as medical advice. Always consult your health care provider before starting a new routine.

Upcoming Events:

MARCH 9: Studio by Emily Injury Screens

April 24: shoulder mobility workshop

May 15: Bone health workshop

June 26: Radial Pulse Wave Shockwave workshop

*Potential 4-week classes to start later this year (stay tuned):

-Osteoporosis and Bone Health

-Female Exercise in your 40s and beyond

*My 6 week Low Back Pain and Knee and Hip Osteoarthritis courses are available on demand at your connivence. Go to my website for more info or to sign up.

*The month of March is women's history month, so I will be spending time on how exercise looks different for women at different phases of our life, focusing on peri and post menopause. Stay tuned for weekly Treatment Tuesdays and Motivational Mondays devoted to this on my Instagram site, as well as a blog on how perimenopause changed my workouts.

Instagram: https://www.instagram.com/medicinebymovementwellness

Monthly Wellness Group continues to grow

With over 30 active members, we may be considering a 2nd class in the future with a different day or time as this group expands. Please reach out to me if you have been interested in this group, but the current timing does not work.

Class MVP: Congratulations to this month's Wellness Member MVP, Tama!

Every month I pick 1 member of our monthly wellness group who has gone above and beyond with their commitment to health. Congratulations to this month's winner, Tama! Check out my instagram page for Tama's winning picture (she doesn't know this till today's class at noon!)

Radial Pulse Wave (RPW) Shockwave Unit

If you are on social media, or follow me on Instagram, you may have heard a few of my clients raving about the new RPW! This form of shockwave treatment can be very helpful for more chronic Tendon and Fascial pain or limitations. In particular, injuries such as Achilles Tendonosis, Patellar Tendonosis, Plantar Fasciitis, and shoulder pain. If you think you may have an issue that could be helped with RPW, reach out for a free phone consultation! You can book that directly on my website and I'd be happy to discuss how this, or any of my other services could be helpful specifically for you!

My thoughts on modalities

A quick side note about RPW and the tools we use in treatment. Whether it’s dry needling, shockwave, hands-on mobilization, or massage, these are all powerful tools that help reduce pain and improve how easily you move. But here’s the bottom line: movement is what creates lasting change.

Over my many years of practice, I’ve learned that the more tools you have in your toolbox, the more people you can help. However, the patients who stay out of pain long-term, and who recover the fastest when injury does happen, are the ones who consistently follow their treatments with the right exercises.

While I do offer appointments specifically for RPW, those sessions are best suited for clients who have already completed physical therapy with me and fully understand the exercises they need to continue. For most people, a full appointment is the most beneficial option, and it always includes hands-on treatment.

There are no add-ons, no surprise fees, and no hidden costs. My pricing is transparent from the start, and everything you need is included.

Please spread the word - I am hiring!!!

If you are a current client of mine, you may have noticed it's a bit hard to get it to see me right now. I appreciate everyone's patience, and I am doing my best to shift things around and get everyone in. That said, it is time to expand! Part of the beauty of being out of network and not working directly with insurance is the ease of making an appointment. No need to spend money or time with a physician appointment for a referral. It should be easy to text me or hop on my website and schedule at your convienence. That said, I currently am booked out for about a month. If you are a current patient with me, please book your appointments out in advance, and if you are trying to get in, but can't find an opening, reach out and I'll do my best! But, to solve this long term, I need to get another PT! One who is passionate about not only treating injuries, but also understands the importance of proactive and preventative care. If you know someone who may fit in with my philosophy of "Discovery, Foundation, Transformation." Where we bridge rehabilitation and prevention; treating pain at its source while building strength, resilience, and sustainable movement for lifelong performance - send them my way!

Deal of the Month

This deal is around all the time, but I wanted to remind folks about our friends and family referral program! If you refer someone for PT services who schedules an appointment, you get a FREE session, and they get 50% off their 1st appointment. You all are what makes my business successful, thank you for your support!

Thanks everyone! Enjoy that winter wonderland out there, and hopefully spring is right around the corner!

Your PT and Wellness Coach,

Alicia