Extra Steps Can Help Those At Risk for Diabetes and Heart Attack

Tuesday, August 19, 2014
Walking can lower your risk of having a heart attack, as any doctor will tell you. Now scientists have found out exactly how many steps it takes to keep your ticker healthy.

Even people who are at risk for diabetes can cut their risk for heart-related events like a heart attack or stroke by 8%.

In research published in the journal Lancet, scientists report that among people with early signs of pre-diabetes, taking an extra 2,000 steps a day–the equivalent of 20 minutes of moderate-paced walking–helped them lower their chances of heart problems.

The research team looked at data from 9,306 adults from 40 countries participating in a trial called NAVIGATOR. All of the volunteers were assigned to a program to lose weight and exercise 150 minutes a week. They were given pedometers that they wore for a week at the beginning of the study, and again a year later.
Using statistical modeling, the researchers studied the association between the number of steps the participants took on average and their relative risk for heart events in that year, accounting for potentially confounding factors that could influence heart disease rates such as diet and the participants’ previous history of heart issues.
Two thousand steps seemed to be the magic number. Even before the study began, for every 2,000 steps a day one participant tended to walk on average compared to another, he enjoyed a 10% lower rate of heart problems by the end of the year. During the study year, there was an additional 8% lower risk of heart disease for every 2,000 steps walked a day. Here’s how the researchers explained the additive effect of walking:

If subject A took 4000 steps per day at the start of the study and did not change their activity levels over the next 12 months, and subject B took 6000 steps per day at the start of the study and increased their activity levels to 8000 steps per day over the next 12 months, by the end of the study (other things being equal) subject B would have an 18% lower risk of cardiovascular disease.

That should be encouraging news to those who have added exercise to their daily routine. You don’t have to take your doctor’s word for it — now there’s pretty convincing data on exactly how much walking it takes to avoid heart disease.

This article, written by Alexandra Sifferlin, originally appeared in Time Magazine.

Our HIIT Class is a Success

Tuesday, July 29, 2014
People are loving our High Intensity Interval Training (HIIT) Classes! The new session starts Thursday, July 31 and goes from 5-5:30am. Class lasts for 5 weeks and it's only $30. Call 616-997-6172 to sign up today!

10 Summer Activities that Burn 50 Calories

Monday, July 28, 2014
We don't always have the time or the energy to fit in a long run or a high energy fitness class. But, you can still burn some calories by doing household activities, getting fresh air, and having some summer fun.

Mow The Lawn
By spending just eight minutes mowing the lawn, you can burn 52 calories.

Wash Your Car
Just 15 minutes of scrubbing burns 54 calories, and your car will look great!

Tread Water
Take advantage of cottage life and spend some time in the water. Try to stay afloat without putting your feet down. Do this for 12 minutes and you'll burn 54 calories.

Get In The Garden
Spend 12 minutes digging in the dirt and you'll burn 54 calories, plus you'll have some great veggies for tomorrow's lunch menu.

Do Some Yard Work
While it may not sound like the ideal weekend activity, 10 minutes of yard work could help you burn 59 calories, and you'll be the envy of the neighborhood.

Play With Your Kids
Chasing your little ones for 12 minutes could help you burn 57 calories, and they'll burn some pent up energy too!
Go For A Stroll After Dinner
Instead of resorting to the couch for the evening, grab the family and take a walk. A 12-minute stroll at a leisurely pace could help you burn 55 calories!

Eating doesn't have to be the only fun part of cooking...slicing, dicing and stirring for 25 minutes can help you burn 57 calories, all before the timer buzzes!
Clean The Garage
Getting some fresh air and giving the garage a quick 10-minute cleaning will burn 59 calories. 

Go Water Skiing
Eight minutes on skis can burn 55 calories!

Don't underestimate the power of getting up and moving around. By taking care of household tasks, playing with the kids, or just doing fun summer activities you'll burn a few calories and feel better when you're done!

21 Years and Counting!

Wednesday, July 16, 2014
Grab a glass of the bubbly and cheer because Northern is officially 21 years old this month! Have no fear, we’re not going to get all sentimental on you. Instead, we’re going to throw 21 years at you ... number-style.

So there you have it... 21 years of memories, good times, added benefits, and helping people feel great. We truly couldn't have accomplished all that without the help of our wonderful friends, patients, and physicians. Thank you for choosing to shop local and for supporting Northern for two-plus decades! Its been a fantastic ride and we're looking forward to many more decades to come!

Direct Access to PT is Now Available in Michigan

Monday, July 14, 2014
This article was originally published in the July 14, 2014 edition of the Coopersville Observer

Lower health care costs and a faster road to relief are finally in sight for Michigan residents. In early July the Direct Consumer Access Bill was passed after 34 years in the making. The bill allows consumers the option of seeking treatment directly from a physical therapist without having to gain a referral from their physician first.

“This is a huge day for patients and physical therapists alike,” said Gina Otterbein, a Physical Therapist and co-owner of Northern Physical Therapy, with offices located in Coopersville, Cedar Springs, Wayland, Grant, and Sparta. “Michigan is the last of the 50 states to pass this type of bill, now people in Michigan have the choice to go directly to a physical therapist which provides faster access, results and ultimately lower health care costs.” Otterbein notes that physicians (and physician assistants) will continue to refer to PT especially after surgeries or severe injuries, but now there is the option to see a PT directly for issues such as a sports injury, back flare up, knee pain or shoulder stiffness. The physical therapists will assess the client’s problem and develop a plan of exercise, manual therapy, education and other PT treatment to get the client back to life quickly and safely.

The bill, which was signed by Governor Rick Snyder was previously passed by the House of Representatives in June and by the Senate in May. It will officially go into effect on January 1, 2015 and will grant patients the opportunity to visit a physical therapist up to 10 times. Many Coopersville residents, along with Northern Physical Therapy supported this bill, “We appreciate everyone who supported this bill, both our community members and our legislators” said Otterbein. Northern shared information about the bill's progress through social and electronic media and the community responded. “It was truly amazing!”

Because the Michigan Physical Therapy Association (MPTA) has been working on the Direct Access plan for 34 years, they’ve seen many states ahead of them who have experienced significant advantages from the direct access route. Other states have shown a correlation between direct access and lower health care costs, faster recovery times, and a more positive relationships between the patient and the health care providers.

If you would like additional information on the Direct Consumer Access Bill, contact Gina Otterbein at 616-997-6172.

Michigan Stands Alone : SB690 Say Yes to Direct Access

Tuesday, June 10, 2014
We're asking for a big favor today, and it will greatly benefit both of us. Michigan is the only state that requires you to have a prescription to seek physical therapy, but with your help that could change.

We're generating a grassroots effort to get SB690 Say Yes to Direct Access passed. If you've already submitted your support to your local representative, thank you so much! Direct Consumer Access to Physical Therapy in Michigan means you get the freedom to seek physical therapy evaluation and treatment without a prescription from your doctor.

Please consider contacting your local representative to show your support by sending them an email at http://www.capwiz.com/mpta/home/.

We greatly appreciate your support!
Gina Otterbein, Janis Kemper,
& your friends at Northern PT

Family Friendly Health Event in Wayland

Sunday, May 04, 2014
    Join us on Tuesday, May 13, 6-7pm at our Wayland Clinic, 709 West Superior, Wayland, 269.792.4440

    This free, open house-style event will have various activities for kids and parents to participate in together. Four topics will be covered, including:
    Healthy Recipes
    Parents and kids will help us make healthy desserts, snacks, and lunches. We’ll have demonstrations to participate in, and lots of extras to sample!
    Fitness Tips
    Have fun and stay fit as a family! We’ll show you some great healthy activities that parents and kids can do together.
    Backpack Safety
    6000 kids are sent to the ER each year with backpack related injuries. Stop by with your child and their pack for a free fitting. It only takes 3-5 minutes and it’ll reduce your child’s risk of back pain.
    Bike and Helmet Safety
    Head injuries should not be taken lightly, and often occur while biking. In fact, bike helmets are so important that the U.S. government has created safety standards for them. If you’re not sure if your child’s helmet fits properly, stop by with your child and their helmet for a free assessment. 


Back Pain in Young Athletes and Football Players

Wednesday, April 30, 2014

Avoid Back Injuries to Keep your Athlete on the Field
by Marcus Ribant, Coopersville School District Athletic Trainer

Because I work with students every day, I see firsthand the injuries that can occur as a result of participating in sporting activities. Low back pain is one of the most common injuries I see. In fact, low back pain occurs in up to 15% of young athletes. Back injuries are more common in sports like weightlifting, wrestling, soccer and you guessed it, football. Research shows that 25% of college football players have had a back injury during their playing career. Common youth football back injuries are stress fractures and muscle strains, but early intervention and treatment can assist in a quick recovery and return to participation. 
Symptoms of back injuries in athletes:
- Back pain usually starts as an ache and turns into constant or intermittent pain
- Pain is often in the lower or middle back
- Pain may radiate into the buttocks and thighs or even the toes
- Discomfort during impact activities such as running, jumping or moving
- Pain can increase with sitting in some, but not all, back injuries
- Numbness, tingling, or weakness in hips, legs, and feet can also be a result of back injuries

Back pain and low back pain should always be addressed by a health care provider. I work not only with the students in the Coopersville school district, but also with athletes who come into Northern Physical Therapy. I can immediately assess those with back pain and begin treatment or offer referral suggestions. Treatment of low back injuries can vary dependent on the diagnosis. Initial treatment may include positional exercises to eliminate pain, ice, electric stimulation, medications, manual physical therapy, bracing, and exercises.

What causes back pain and back injuries?
Fractures of the low back known as Spondylolysis or Spondylolisthesis can occur from a single high energy impact or over time from repetitive hyper extension of the lumbar spine. Young athletes are at a higher risk of sustaining these injuries during periods of rapid growth in which muscles and ligaments are unable to keep pace with bone growth. This results in muscle imbalances and decreased flexibility leaving the athlete vulnerable to suffering a compressive force injury. Other factors that place athletes at risk of low back injuries include poor technique, weak abdominal musculature, and tight hip flexors and hamstrings. These factors combine to create an increase in lumbar lordosis, or anterior curvature of the lower spine, which ultimately lead to back pain or low back pain.
Athletes should start general strength and fitness programs several weeks prior to the start of the season. This will allow for the athlete to gradually increase the frequency and intensity of the program at a safe rate and develop proper form to protect the individual from potential injury. Fitness programs should also incorporate core-strengthening exercises and stretches for hip flexors and hamstrings to help reduce risk of injury. Always remember, proper technique and posture may be the biggest factor to preventing injuries and back pain, so be sure to get help from a trained professional. 

At Northern PT we believe, that prevention is the best strategy so your young athletes have a lower risk of hurting their backs.

Tips to reduce the chances of a back injury
- Strength, agility and weight training year around keep muscles strong and prepared
- Core exercises, often skipped by young athletes, including butt and ab exercises are essential in weight training
- Stretching hamstring and hip flexors, without arching or slouching the spine, will decrease strain on the spine. A 10 second stretch will just wake up the muscle, to really get that muscle to be more flexible it is best if the stretch is held for 1-2 minutes, 5x weekly
- Pre-season ramp up in intensity of strength, fitness and drills help muscles prepare for impact demands
- Proper technique for weight lift training will decrease low back pain risk
- Lift appropriate weights heavy enough to work the target muscle but not so heavy you arch or strain your back or cheat by using the wrong muscles
- Form is everything, it gets you stronger in the right muscles and keeps you safer

I'm happy to show you how to do these stretches and exercises, call me at 616.997.6172 with any questions!
Bronco Boot Camp is Back!
Northern Physical Therapy offers a Bronco Boot Camp (we also have one through our athletic trainer in the Cedar Springs school district). Our camp is offered each summer and focuses on increasing strength, flexibility, endurance and speed. Get more details or sign up here.

We want your young athlete to have a fun and safe season that is injury free. We hope these tips can help you encourage and support your athlete and to keep him or her on the field the entire season.

Feeling Good At Work :: Office Ergonomics at Bissell

Friday, April 11, 2014

Coopersville Yoga Is A Hit

Thursday, April 03, 2014