As we continue to strive for the highest level of care for our patients, we are expanding our services to meet the needs of athletes and seniors with new programs like Golf Fitness Screenings, Running Clinics and Personalized Exercise Programs. Stop by for a tour of our beautiful facility right in the heart of Siesta Key Village. We have reserved parking for your convenience!
Friday, August 16, 2013
Thursday, July 25, 2013
Tips for Safe Running in the Summer Heat by Dave & Kristy Ochsendorf
“Injury Prevention”
By Dave Ochsendorf, MPT and Kristy Ochsendorf, DPT
Tips for Safe Running
in the Summer Heat
It is a well-known
fact that the heat and humidity in Florida can be brutal, and exercising in the
heat can be very dangerous, especially to those who aren’t properly acclimated.
Runners are used to pushing themselves to the limits and this can be hazardous in
hot, humid conditions when combined with other risk factors. A lack of acclimatization, certain medications
and dietary supplements, low fitness level, viral illness, diarrhea, dehydration,
sleep deprivation, and obesity have all been linked to exertional heat stroke
(EHS). Here are some general recommendations to reduce your risk of
heat-related illness.
1) Hydration
Guidelines including water, sports drinks (and beer)
How much should I drink? This varies based on the individual
and should be determined by fluid (sweat) loss.
Pre-hydration is very important. Drink water often throughout the day and then
consume an additional 12-16 ounces immediately before your run to “top off the
tank.” Drink until your urine color is pale yellow to clear, as thirst is not a
good indicator of your level of hydration.
If you are well-hydrated prior to exercise, you should be able to
complete 30 minutes of running without additional water or sports drink. After 30 minutes you should be consuming 5-12
oz of water (depending on your sweat rate) every 15 minutes. After 60 minutes, electrolyte and
carbohydrate stores may become depleted.
Supplementing with sports drink has been shown to improve performance
and reduce the risk of hyponatremia (dangerously low levels of sodium) when
running longer than 60 minutes. Sports
drinks which are 5-7% carbohydrate concentration are absorbed best (be wary of
anything too sweet).
Re-Hydration should be based on fluid lost. Weighing yourself before and after 30 or 60
minutes of running can yield your hourly sweat rate (subtract the number of oz
consumed during your run from the total weight loss and know that 16 oz equals
1 lb) and the total amount of fluid lost.
If you lose 3 pounds during a run, you should be replenishing 48 oz of
fluid. Greater than 2% dehydration
(calculated by comparing your weight pre and post-exercise) can have an adverse
effect on performance and place you at increased risk for hyperthermia/heat
illness. Once you know your hourly sweat
rate you can determine the number of ounces you should consume every 15 minutes
during running.
The coolest time of
day to run is sunrise. Air temperatures
remain high at the end of the day due to heat retention from the ground.
Consider other
options such as walk-run workouts or one weekly running session in the pool
with a flotation device.
3) Clothing considerations – lightweight
and light colored technical materials are best to reflect sunlight and wick
away moisture. Visors are better than
hats to shield sun but not prevent heat loss from the head.
4) How to
recognize and treat heat illness – if you follow the above guidelines you can
significantly reduce your risk of heat illness, but you must monitor symptoms
closely and use good judgment. Don’t
push yourself in the heat if you don’t feel right.
Heat Cramps – most
commonly recognized as muscle cramping in the legs. Treatment includes
rehydration with water and electrolytes, massage and prolonged stretch. Physical therapy patients are often
surprised to learn that leg cramping at night is most often caused by
dehydration and relieved by simply drinking more water!
Heat Exhaustion – common signs and symptoms include low blood
pressure, elevated heart and respiratory rate, sweaty, pale and ashen,
dizziness, headache, weakness, irritability, nausea, vomiting, diarrhea. Treatment should include moving the
individual to a shaded or air-conditioned area, remove excess clothing, elevate
legs, provide oral fluids, and monitor vital signs closely.
Heat Stroke – signs and symptoms depend on the degree and duration
of hyperthermia and range from disorientation, confusion, dizziness, irrational or
unusual behavior, inappropriate comments, irritability, headache, to inability
to walk, loss of balance and muscle function resulting in collapse, profound
fatigue, hyperventilation, vomiting, diarrhea, delirium, seizures, or coma. Recommended treatment is rapid body cooling
through cold water or ice water immersion, ice packs or ice towels to the head,
neck, axilla (underarm) and groin, and activating emergency medical services.
5) Acclimatization - Ten
to 14 days of light, progressive training in the heat is recommended by the
American College of Sports Medicine to improve acclimatization and reduce the
risk of heat illness.
For additional
information and recommendations please visit the following links:
Dave and Kristy are avid runners, MTC members, and owners of Siesta Key
Sports and Physical Therapy. The
orthopedic section of their physical therapy education included extensive
instruction in foot and ankle biomechanics, and they have worked with many
runners in their 10 years of practice.
Monday, June 10, 2013
Thursday, September 6, 2012
September is Pain Awareness Month!
In honor of National Pain Awareness Month we would like to offer some information regarding a tool that is used with many of our patients. We have found that a vast array of problem areas can be treated with the foam roller.
Everyone can benefit from using the foam roller whether you are elderly and needing posture assistance, a busy Mom who suffers from neck pain or an athlete experiencing pain and or soreness in the lower extremities.
We have included below a very popular hand out that we give many of our patients and patrons when they purchase a foam roller or are needing some guidance on how to use theirs.
Wednesday, August 15, 2012
Foot & Ankle Pain
Tips
for Foot and Ankle Pain
By Dave Ochsendorf, MPT and Kristy Ochsendorf, DPT
In this latest article we will provide some helpful tips for strengthening your foot, ankle and
lower leg muscles. These muscles are
faced with the challenge of stabilizing and controlling the impact and
advancement of our lower limbs as we run.
On long runs, or on uneven surfaces, this can be very demanding and may
lead to overworked or inflamed tendons, muscles or ligaments. Performing routine exercises that simulate
these demands is an effective way to prevent and treat many common overuse
injuries. Specific balance, “eccentric”,
and light plyometric exercises are typically the most appropriate for
runners. An eccentric muscle contraction
is one in which the muscle is lengthening, sometimes referred to as the “negative”. Some examples would include exercises in
which you lower your body slowly such as single leg squats or lunges. These movements also challenge your balance
at the same time. It is advised to
perform these exercises after running so that your muscles aren’t exhausted
prior to your run. The pictures below
illustrate the proper technique. To
effectively supplement your running, try to complete a higher number of repetitions
(3 sets of 15-20 reps) or longer duration holds when balancing (3-5 bouts of
30-60 seconds) to build endurance.
Exercises should be continued until the lower extremity muscles are
thoroughly fatigued, without causing pain.
Figure 1 demonstrates balancing on one leg. For more of a challenge attempt with your
eyes closed, or while rotating your head or body side to side. In Figure 2, bend the knee slightly and
extend the opposite leg to the front, the back and the side. Figure 3 shows a single leg heel raise for
calf strengthening. Normal strength would
be 20 repetitions. Perform the heel
raise with your knee slightly bent to strengthen your soleus, the other primary
calf muscle. Another excellent calf
exercise (to be performed after running) is walking on your toes until
fatigued. Figures 4 and 5 demonstrate more
advanced balance exercises that incorporate an eccentric strengthening
component as well. It is important to
perform these exercises to tolerance and not while experiencing pain.
Look for us at the races and
feel free to contact us directly with specific questions or for recommendations
on exercise progressions or plyometrics.
Dave and Kristy are avid runners, MTC members, and owners of Siesta Key Sports and Physical Therapy. The orthopedic section of their physical therapy education included extensive instruction in foot and ankle biomechanics and they have worked with many runners in their 10 years of practice.
Friday, July 27, 2012
Recipes We LOVE!
 |
| Runners World Magazine Recipes we LOVE! |
Runner's World Recipe:
Chicken with Quinoa Tabbouleh
Marathoner and chef Charlie Trotter shares his recipe for a high-carb, high-protein postrun meal. From the September 2008 issue of Runner's WorldChicken with Quinoa Tabboule
Quinoa is a whole grain that's rich in carbohydrates and is as easily prepared as rice. One cup of raw quinoa is equivalent to about three cups cooked.
4 boneless, skinless chicken breast halves, grilled and thinly sliced
For the Quinoa Tabbouleh
3 cups cooked quinoa, at room temperature
1/2 cup cucumber, diced with skin on
1/4 cup red bell pepper, diced
2 tablespoons fresh flat-leaf parsley, chopped
2 teaspoons fresh mint, chopped
2 tablespoons olive oil
1 tablespoon freshly squeezed lemon juice
2 tablespoons red onion, minced
1 1/2 tablespoons sherry vinegar
1/2 teaspoon Kosher salt
1/8 teaspoon freshly ground black pepper
For the Parsley Vinaigrette
2 tablespoons freshly squeezed lemon juice
1 1/2 tablespoons water
1 tablespoon olive oil
2 1/2 tablespoons flat-leaf parsley, finely chopped
Kosher salt and freshly ground black pepper
Tabbouleh In a large bowl, combine the quinoa, cucumber, bell pepper, parsley, mint, olive oil, lemon juice, red onion, and vinegar. Toss to mix. Season with salt and pepper.
Vinaigrette Whisk together the lemon juice and water. Whisk in the olive oil, and then stir in the parsley. Season with salt and pepper.
Plate It Divide the quinoa into four dishes or containers and top with the chicken. Drizzle with the vinaigrette. Serves four.
Calories Per Serving: 410
Carbs: 32 g
Protein: 33 g
Fat: 16 g
Charlie Trotter's, 816 West Armitage, Chicago; charlietrotters.com
Thursday, July 26, 2012
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