7 Helpful Tips for Running a Marathon:

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1. Buy a second pair of training shoes. Running additional miles means more stress on your shoes and legs. Alternating runs between two pairs of shoes can extend the life of each pair by allowing the spongy midsole to recover and last longer. In addition, alternating between two pairs of shoes lowers injury risk from repetitive motion of running all those miles in one pair of shoes.
2. ·         Train yourself to eat and drink on the run. Taking in calories and fluid while running can extend energy levels. A good time to practice is on your long runs. For example, put a packet of energy gel in a pocket or pin it to your shorts, carry a water bottle or sports drink. Or drive your long-run route before you run and look for drinking fountains. Ideally, an individual will want to take 100 to 300 calories during every hour of your training runs and races.
3. ·         If you’re racing for time, you’ll want to practice grabbing a cup and drinking while you’re running. Grabbing a water cup or sipping while running can be tricky, sometimes you’re lucky to get a sip while the rest goes up your nose or down your chest. Set up a table in your drive-way and put out paper cups filled with sports drink. Practice running by and grabbing a cup. To avoid spilling, pinch the top of the cup closed as soon as you grab it, and then drink from the V in the cup.
4. ·         Train with a partner. Three hours or more is a long time to be on running alone. If none of your friends is on the same training plan, schedule your run so that a friend can run part of it with you. Or schedule several friends to take turns joining in on the same run.
5. ·         Test the shoes and clothes you’ll be running in. whatever you wear in the race shoulder be worn during long runs leading up to the race. A sports bra, running shorts, or tank-top/t-shirt during a short run might begin to chafe after an hour. Never use anything on marathon day that you haven’t tested during a longer run.  
6. ·         Eat right, take a good multivitamin, and get plenty of sleep. Marathon training takes a lot out of your body. Studies have shown that long runs can temporarily suppress immunity, making marathon runners more susceptible to colds and the flu. Pamper yourself while training so you can perform at the marathon in optimal health.
7. ·         Train at race pace. Many runners forget about this basic concept of training. If you’re going to ask your body to run for 26 miles, you need to be comfortable at that pace. You shoulder be able to run your race pace, any day, any time, whether you’re tired or fresh.

GSC Therapy Services offers individualized injury prevention and conditioning as well as post injury rehabilitation to runners! We are one of seven locations in the state of AZ to have an Alter G, anti-gravity treadmill for assessing proper running mechanics and to train in a safe and no- stress environment.

Visit our website at www.gsctherapy.com or call (480) 855-8866 for additional information. Let GSC therapy be your number one choice for running safely!

Written by Charlotte Milas,OT

What is fibromyalgia? Can occupational therapy help?

Fibromyalgia is a condition that, for many people, is associated with more questions than answers. However, our therapists, as experts in musculoskeletal problems, are an important resource for people who have fibromyalgia.


Let’s start with what fibromyalgia is: Due to its varied symptoms, fibromyalgia can be difficult to diagnose. People with fibromyalgia usually have widespread pain throughout the body, often accompanied by tender points, muscles and joints that are particularly susceptible to pain and movement. According to the Mayo Clinic, “Researchers believe that fibromyalgia amplifies painful sensations by affecting the way your brain processes pain signals.”


Other symptoms can include insomnia, fatigue, muscular stiffness (especially in the morning), headaches, forgetfulness and cognitive difficulty (sometimes referred to as “fibro fog”), and tingling in the extremities (the hands and feet). The symptoms sometimes begin after a traumatic event, like a car accident or an invasive surgery, or they can develop over time. It’s most often diagnosed in women, but 10-20% of those suffering from fibromyalgia are men.You may also be at risk if family members have been diagnosed with fibromyalgia, or if you have a rheumatic condition like rheumatoid arthritis or lupus.


Because of the variety of symptoms and intensity from patient to patient, no two treatment plans are the same. Possible interventions include medication, therapy, dietary changes or supplements, physical therapy and exercise. If you have been diagnosed with fibromyalgia, be sure to speak with your doctor about what the best treatment plan will be for you.


Several recent studies have shown that exercise can lessen the severity of fibromyalgia symptoms, the most recent being published in the academic journal Arthritis Care & Research in July 2013. Unfortunately, many people that suffer from fibromyalgia are often afraid to start an exercise program or to continue working out, for fear that it will worsen their pain.


The American Physical Therapy Association agrees that “regular, moderate exercise is an important part of managing fibromyalgia.” Our therapists can work with you to create an exercise program tailored to your specific needs and skills. Our therapists can also teach you how to pace yourself and set realistic goals for exercise and physical activity, as well as how to modify your program whenever your symptoms flare up.


In addition, our therapists have other tools and approaches to help relieve pain. We use a variety of manual therapies with fibromyalgia patients, including myofascial release, trigger point therapy, Gua Sha and massage. As part of our thorough intake evaluation, we determine whether other approaches may help to relieve pain, like activity modification, posture improvement and positional sleep strategies.


As part of their extensive training, all our therapists are prepared to treat patients with fibromyalgia, consider our clinics:
Our therapists are experienced in treating people with orthopedic, or musculoskeletal, problems. They have advanced knowledge, experience and skills that may apply to your condition. 

When you contact the clinic for an appointment, ask about the therapist’s experience in helping people with fibromyalgia. 

During your first visit with the occupational therapist, be prepared to describe your symptoms in as much detail as possible, and tell him or her what makes your symptoms worse.

Alter-G Video

This is a very cool video about what the Alter-G can do to help you reach your physical goals. Let us show you how the AlterG can benefit you. We are one of only 7 rehab/therapy practices to have one of these amazing pieces of equipment on site at our location on Val Vista and Queen Creek in Gilbert.

http://www.alterg.com/videos/320/anti-gravity-treadmill-helps-patients-reach-their-goals

https://www.youtube.com/watch?v=Qllqv8S_6QU

Phone: 480-855-8866

How can physical therapy help with migraines?

with advice from
Kristina A. Holland, PTA

While headaches can be uncomfortable, migraines are debilitating. The sensitivity to light and sound. Nausea and vomiting. An intense throbbing in your head that can last for hours or days. The symptoms can be so severe that, as the Mayo Clinic puts it, “all you can think about is finding a dark, quiet place to lie down.”

Like back pain, treating migraines can be difficult because they can be triggered by many different things. Here are a few reasons you may be suffering from migraines:

• Weather. Quick changes in the barometric pressure can cause a migraine.
• Stress.
• Diet. Some people have reported migraines triggered by foods high in sodium or after drinking alcohol, especially wine. Caffeine, in particular, has been associated with migraines.
• Genetics. Up to 90% of those that suffer from migraines have a family member who also has them.
• Sleep. Both too much and not enough sleep have been known to cause migraines. (Don’t worry about one night here or there; doctors say migraine sufferers should focus on keeping a consistent sleep schedule by going to bed at the same time and waking up at the same time each day.)
• Gender. Sorry, ladies: Women are three times more likely to have migraines than men. It’s thought to be a result of hormonal fluctuation, especially with estrogen.
• Muscular tension. Tightness in the head and neck has been linked to migraines. (Be aware, though, that this could also be a sign of cervicogenic headaches, especially since the symptoms are often similar to migraines.)

Physical therapy can help many people who suffer from migraines, but it depends on what may be causing them. Kristina Holland, a physical therapist assistant at Clinton Physical Therapy Center (a Physiquality network member in Clinton, Tennessee), says that in particular, people who have migraines caused by muscular tension can benefit from physical therapy. She says, “Treatment may include trigger point therapy, posture re-education, and joint or soft tissue mobilizations.” In addition, the therapist may work to increase the range of motion in the neck and upper spine, and possibly the jaw.

If you suffer from migraines regularly, speak to your doctor about what could be causing the headaches. He can work with you to figure out the best possible treatment plan, whether it involves changes in your diet, adding medication, or working with a physical therapist.

- See more at: http://www.physiquality.com/blog/?p=6962#more-6962

Touch Bionics

More information on the class that Charlotte attended last month

The course name is i-limb digits by Touch Bionics Certification Program for Prosthetists and Therapists. It was a 3-day course in Hilliard Ohio.  Day 1 (clinical time with patient) CP and OT evaluation, myotesting, initial diagnostic liner fitting, plaster modifications, activation of device on silicone, and biosim software hands-on with OT training. Day 2 (fabrication and clinical time with patient): i-limb digits component selection, silicone fabrication techniques,  fitting of the second diagnostic socket, progression of OT training, and biosim training.  Day 3 (classroom learning): over-view of i-limb ultra and digits, patient selection and evaluation process, impression techniques, evaluation and patient expectations, billing and coding, myotesting techniques with Virtu-limb, i-limb digits ordering/assembly options, functional training approach, and biosim software training.

She has been so excited to be able to use this knowledge already. While going to school Charlotte got interested in learning more about prosthetics but didn't feel that the opportunities were there. She is grateful that she has found a clinic that helps her gain this knowledge.

A video explaining the benefits of advanced prosthetic hands...enjoy!!
https://www.youtube.com/watch?v=lwxIY21S3Qk#action=share

What you should know about ACL Injury

Unless you’re Marcus Lattimore, who famously — or infamously? — injured all four knee ligaments in a college football game in 2012, the anterior cruciate ligament (ACL) is the knee ligament you’re most likely to injure. All of us can take steps to reduce the risk, but if you do suffer an ACL tear, your physical therapist can help you on the road to recovery.

An ACL tear is usually caused by a traumatic event, says Rebekah Glass, a physical therapist at The Center for Physical Rehabilitation, a Physiquality member with four locations in Western Michigan. While some tears occur during vehicle collisions or during a fall, most are sports-related and occur without contact from anyone or anything else. These “non-contact” injuries can be caused by quick changes in direction with a misstep, a bad landing after a jump (especially in basketball) or even simply turning the body while slowing down.

Many people that have experienced an ACL tear say that the injury creates a very loud popping sound; one mother, whose son recently tore his ACL, described it this way: “The resulting pop reputedly resounded like gunfire through the facility.” Bobby Horn, a physical therapist and clinical director at Strive Physical Therapy (a Physiquality network member with several locations across New Jersey), says that symptoms following an ACL injury might include noticeable swelling, pain either in the front or back of the knee, and instability in the joint (often referred to as “giving out”). If you hear such a sound, and have any of these symptoms, he says, it’s time to see a doctor. Most likely, she’ll order an MRI to confirm or rule out an ACL tear.

An ACL injury or tear does not necessarily mean surgery, but it will necessitate rehabilitation and physical therapy. Peter (Piotr) Kluba, a physical therapist and the owner of Global Physical Therapy, a Physiquality network member in Michigan, says that rehabilitation after an ACL injury should focus on reducing or eliminating swelling, restoring complete range of motion, and regaining strength and functionality. Visits to physical therapy will feature a variety of treatment methods, including exercises, hands-on stretches and massage, and a home exercise program.

Rule number one in this (and any) rehabilitation program: Listen to your body. Peter advises moving at your own pace, saying, “Progressing too quickly or too slowly can be very detrimental to your results.” Physical therapy could last anywhere from 6 to 24 weeks, and it can take up to a year to return to your previous level of activity. Rebekah notes that some athletes post-injury may wear a stabilizing brace during activity, to help avoid further injury.

Bobby explains that a good physical therapy provider will create a return-to-sport program specific for that patient, and test the patient thoroughly to allow her physician to properly determine if she is ready to return to sporting activities. In addition, he says, “Upon discharge, the patient should be given an extensive home exercise program to continue to work on proximal hip strength, core strength, proprioceptive awareness, and hamstring/quad strength.” (And be aware: one of the biggest risks for ACL injury is previous ACL injury, so even after you’re released from the doctor or physical therapist, you should take precautions against another ACL injury.)

with advice from 
Rebekah Glass, PT, DPT, CSCS, 
Bobby Horn, PT, DPT, CSCS, Cert. MDT, 
and 
Peter (Piotr) Kluba, PT, DPT 
- See more at: http://www.physiquality.com/blog/?p=6841#more-6841

Prosthetics Class

If any one has been wondering where Charlotte has been, here's your answer. She's in Ohio learning about prosthetics.  Here are some pictures that she sent