Do your plans for 2015 involve losing weight, exercising more, or running your first 5k? Look no further than your own backyard to get started! Beginning the first week in January, we’ll be offering yoga, HIIT (high intensity interval training) classes, water aerobics, a total body workout, and a beginners running club to help you train for a 5k. Classes are 6-8 weeks long, the cost varies from $20-72, and most sessions take place at Northern PT in Coopersville (25 Conran) or Grant (17615 W. Moore Road). In addition to group classes, we also offer individual personal training sessions and corporate wellness programs. For more information call 616-997-6172. Get the full schedule and register online. Now is the perfect time to start becoming your best you!
Monthly archive for December 2014
Biking is ideal for the times when you feel like getting out for some exercise but aren’t in the mood to run. It’s also great when you need to run a quick errand around town – it’s a shame to get in the car and drive just three minutes. Besides, biking is physically healthier than taking the car, it cheaper, and when you ride a bike you notice things about your neighborhood that you don’t see when you’re in the car. And, the fresh air is a welcome bonus. You can ride your bike year round, even in Michigan – there are some really nice days in the off season, plus its great time to tune up the bike, and yourself!
Whether you’re out for a leisure ride, or on the path of weight loss, it can all come to a screeching halt if pain or injury occur. But did you know that bicycle-related pain and injuries are commonly associated with poor bike fit. So if you have pain related specifically to cycling, you might have a bike fit problem.
Bike Fit Basics
– Keep a controlled but relaxed grip of the handlebars
– Change your hand position on the handlebars frequently for upper body comfort
– When pedaling, your knee should be slightly bent at the bottom of the pedal stroke
– Avoid rocking your hips while pedaling
Problems and Possible Solutions
Problem: Anterior (Front) Knee Pain
Possible causes are having a saddle that is too low, pedaling at a low cadence (speed), using your quadriceps muscles too much when pedaling, misaligned bicycle cleat for those who use clipless pedals, and muscle imbalance in your legs (strong quadriceps and weak hamstrings).
Problem: Neck Pain
Possible causes include poor handlebar or saddle position. A poorly placed handlebar might be too low, at too great a reach, or at too short a reach. A saddle with excessive downward tilt can be a source of neck pain.
Problem: Lower back pain
Possible causes include inflexible hamstrings, low cadence, using your quadriceps muscles too much in pedaling, poor back strength, and too-long or too-low handlebars.
Problem: Hamstring Tendinitis
Possible causes are inflexible hamstrings, high saddle, misaligned bicycle cleat for those who use clipless pedals, and poor hamstring strength.
Problem: Hand Numbness or Pain
Possible causes are short-reach handlebars, poorly placed brake levers, and a downward tilt of the saddle.
Problem: Foot Numbness or Pain
Possible causes are using quad muscles too much when pedaling, low cadence, faulty foot mechanics, and misaligned bicycle cleat for those who use clipless pedals.
Problem: Iliotibial Band Syndrome (ITBS)
Possible causes are too-high saddle, leg length difference, and misaligned bicycle cleat for those who use clipless pedals.
If you have questions on how your bike fits, or how to get on the right fitness program, we can help. Contact any of our clinics and one of our sports rehab specialists can get you rocking and rolling in no time!
A friend recently shared a story with me in confidence. She was out with a group of girlfriends, catching up over a glass of wine when it happened. In the midst of a bout of laughter, she accidentally leaked a little. Yes, down there. Uh-oh, what now? Mortified, she panicked and ran to the nearest restroom.
The unfortunate part of the story (other than the leakage) is that this isn’t the first time this has happened to her. As I began to offer her some comfort (and potential solutions) she replied “this has been happening for a while, its just part of getting older, I suppose.”
Yes, urinary leakage may be part of getting older, giving birth, or illness, but there are ways to remedy the problem. We’ll be talking about this and other female topics at our Hormone Happy Hour with Keystone Pharmacy.
If you notice your core and pelvis muscles are getting weaker, you experience pelvic pain on your annual exam or in daily life, or if you map out your shopping trips based on where the closest restroom is, this event is for you.
RSVP Today – click here!
Join us January 14th, 5-6pm | Keystone Pharmacy Seminar Room, 4021 Cascade Road SE, Suite 50, Grand Rapids, MI 49546
Special guests for the evening will be Terri Jeurink, a Women’s Health Specialist from Northern Physical Therapy, and Keystone Pharmacist and fellow in Anti-Aging & Functional Medicine, Mary PreFontaine Heim. They’ll be available to talk about exercise and healthy habits that can help you move beyond kegels.
Terri’s strong passion for helping both men and women return to optimal function with a whole body approach toward healthy living has been apparent throughout her 17 years in the physical therapy field.
She has a specialty in Pelvic Floor Rehabilitation and completed her pelvic floor certification through the American Physical Therapy Association.