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.

 

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.

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. By Charlie Trotter Image by Yunhee KimFrom the September 2008 issue of Runner's World

Chicken 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

Siesta Key Sports & Physical Therapy's 2012 Summer Newsletter is here!

Recipes We Love!

Publix Lemon Thyme Chicken with Sautéed Squash Ribbons

Total time: 30 minutes   Servings: 4

Ingredients                                                                                                                                                

     ¾ Ib. boneless, skinless chicken breasts

½ tsp. kosher salt

¼ tsp.  Pepper

1 TBS canola oil

2 BS lemon juice

¾ cup white wine

1 (14-oz) can reduced sodium chicken broth

8-10 whole sprigs fresh oregano

1 TBS cornstarch

2 TBS water

Steps

1.       Preheat large sauté pan on medium-high 2-3 minutes. Season chicken with salt and pepper (wash hands). Place oil in pan and then add chicken; cook 2-3 minutes on each side or until lightly browned.

2.       Stir in lemon juice, wine, broth, thyme, and oregano; cover. Cook and stir 8-10 minutes, turning chicken occasionally, or until 165 degrees F. Remove chicken, thyme, ad oregano from pan.

3.       Combine cornstarch and water until smooth; pour into pan and bring to a boil. Cook and stir 2-3 minutes or until thickened. Slice chicken, top with sauce, and serve.

Calories (per ¼ recipe) 300cal; FAT 3g CHO 110mg; SODIUM 140mg; CARB 4g; FIBER 1g; PROTINE 1g; VITA A 15%; VITA C 6%; CALC 2%; IRON 8%

Sautéed Squash Ribbons

Ingredients

            1-2 medium zucchini

2-3 medium yellow squash

½ tsp. minced garlic

1 TBS butter

1/2 tsp. kosher salt

1/8 tsp. pepper

Steps

1.       Cut zucchini and squash thinly, using vegetable peeler, down length of squash until reaching seeds. Rotate squash and continue cutting ribbons until only seeds remain.

2.       Preheat large sauté pan on medium-high 2-3 minutes. Place butter in pan and then add garlic; cook and stir 2-3 minutes or until softened.

3.       Add squash ribbons, salt, and pepper; cook and stir 3-4 minutes or just until tender. Serve

 CALORIES (per ¼ recipe) 40kcal; FAT 3g; CHO 10mg; SODIUM 140mg; CARB 4g; FIBER 1g; PROTEIN 1g, VITA A 15%, VITA C 8%; CALC 2% IRON 2%

Below is the link to the recipe found at Publix. Enjoy!

http://sundaydinners.publix.com/recipes/lemon-thyme-chicken-saut%C3%A9ed-squash-ribbons