We’re gearing up for the Knoxville Nationals 1/3rd Marathon and the Sterling PT 5K, happening Saturday, August 7, 2010, at 8 AM. (They also have a Facebook Page!) Are you running? To help you prepare, Angie Bates, our PTA at Sterling, shares her top 5 ways to train for a 5K.
1) Vary your training
I don’t know about you, but I get bored with the same old running routine. With that said, my first suggestion is to mix things up. Try speed work, hills, easy runs, and some longer runs to keep things fresh and ensure you cover your training bases. It’s also a good idea that with each new change, you start slow and build up the intensity of each session.
2) Enjoy each run
In my mind, running is about taking that “me” time and enjoying it. We all have our good days and our bad, so my second suggestion is to take advantage of good runs and try to push yourself. If it’s just a bad running day for you, then alter your workout accordingly by slowing your pace or cutting the training session a bit shorter.
3) Eat well
If you’re putting hard work and hours into getting race-ready, don’t throw it all down the drain with a poor diet. Stay hydrated and make sure you’re getting full servings of fruits, vegetables, carbohydrates, and lean meats. If you fuel your body correctly, it will reward you in return.
4) Don’t be rushed on race day
No one likes to feel rushed, so register for your 5K early, if possible, and arrive with plenty of time before the start to get your packet, warm up, sip on some water, stretch, and definitely use the restroom! If you can stay as stress-free as possible, it will only help your body feel ready for a great race.
5) If all else fails, purchase race shoes
If you still feel unprepared for race day and want an easy edge over the other runners, purchase some lightweight racing shoes. Also, called “running flats,” these lighter weight shoes can actually help you take one to two percent less time to cover a given distance. Even if that statistic doesn’t pertain to you, mentally you just might feel faster!
Share your questions and comments about training below – I’m happy to answer your questions! Good luck and remember to have fun!
[Photo from lululemonathletica on Flickr / CC BY 2.0]
Sterling Physical Therapy will be participating in the The University of Iowa job fair for students of physical therapy and related disciplines on Friday, April 30th 2010. The career fair is being put on by The University of Iowa Graduate Program in Physical Therapy and Rehabilitation Science Student Organization and will run from 1:00pm-4:00pm at the Holiday Inn and Conference Center in Coralville, Iowa, where Sterling will be giving away an iPod Touch.
Owner, Travis Sterling, PT, OCS, CSCS will be present, as well as Paula Fontinel PT, MBA, and Megan Swingen to answer any questions and talk with students interested in learning more about Sterling Physical Therapy.
We are looking forward to a day of interacting with students from Iowa PT programs and students of related disciplines, but the best part will be registering people who stop by for out iPod Touch drawing. We look forward to seeing you there!
On March 20 and 21, Sterling Physical Therapy presented a two-day manual therapy seminar led by Frank Gargano, PT, DPT, OCS, of the Mulligan Concept Teachers Association. The session was one of three courses required to sit for the certification examination leading to qualification as a Certified Mulligan Practitioner (CMP).
The Mulligan Concept offers a new and simple approach in manual therapy. It is the application of mobilizations with movements (MWMS) and was developed by Brian Mulligan, M.N.Z.S.P., Dip. M.T. for lower extremity and spinal joint dysfunction.
Travis Sterling, of Sterling Physical Therapy, sought this class based on the clinic’s specialty: manual-based, with an emphasis in orthopaedic, sports, and workers’ compensation cases.
“I found Frank via a website,” said Sterling. “We went to the class in Chicago in November, and after five minutes of him speaking I knew I had to get him to my clinic to teach us more.”
Outcomes of the clinic included:
- Presentation and application of Mulligan Concept principals of manual therapy
- Debate about established conceptual models of pathology and treatment
- Guidelines for proper and safe application of the techniques
- Review and discussion on anatomy and biomechanics as it relates to treatment
- Discussion about enhancing assessment & treatment skills of the Lumbar, Sacroiliac, and LE joints
- Development of psycho-motor skills in the application of manual therapy
Training all staff members at Sterling Physical Therapy in the exact same way (re: the Mulligan Concept) was an important initiative for the clinic.
“Regardless of which staff member is providing the treatment, the patient will be assured a combination of high quality, hands-on care with complimenting exercises to be completed in the clinic as well as at home,” said Sterling. “This model provides for the greatest possible outcome.”
Missed the seminar? No worries—Sterling Physical Therapy is working with Mr. Gargano to set up an exciting follow-up course on the Upper Extremity to be held either fall 2010 or spring 2011.
“Frank is passionate and enthusiastic in teaching others about manual therapy and The Mulligan Concept!” said Patrick Dooley DPT, ATC. “I found Frank and his seminar to be invigorating!”
Ah . . . the warm weather is finally on its way and with it come bare feet. Sandals have gone from just being worn around the pool, to a warm weather fashion must-have—good, although our feet can take a toll.
The problem, podiatrists say, is that most sandals offer little cushioning and no arch support, forcing wearers into an unnatural gait of increased toe-gripping and foot-slapping.
Possible consequences of wearing sandals without support include:
- Sore arches and heels, which can progress to chronic conditions such as inflamed Achilles tendons and plantar fasciitis
- Heel calluses
- Hammer toes
- Irritation between toes (from “thong-type”)
How do you avoid these common problems yet still maintain your airy feeling of toe freedom? SOLE sandals and footbeds are great solutions!
SOLE sandals at Sterling Physical Therapy
SOLE currently has platinum sandals with an adjustable arch support that will mold to your unique arch. This support prevents your arches from collapsing, ensuring that your ankles are in a neutral position with each step.
The sandal footbed will mold the more you wear them, and the deep heel cup will help with alignment while you walk. A hidden toe ridge in the sandal provides extra gripping power while you move.
Sandal sizes range from 5-11 (women’s) and 7-14 (men’s) and are available at our clinic in Pella. If we don’t have your size in stock, we will gladly special order for you. The new 2010 colors are expected to arrive at the end of March, so be sure to stop in and check them out.
SOLE custom footbeds to fit your foot
Also, from the SOLE brand—custom footbeds! Just like wearing unsupportive sandals, neglecting to support your feet may cause your joints to fall out of alignment, increasing pain and the chance of injury. SOLE custom footbeds’ orthopedic shape provides customized support for the entire foot and helps prevent arch collapse. Come into Sterling Physical Therapy for an evaluation, and achieve your custom fit with the numerous available styles.
At Sterling, we carry Softec Ultra, Softec Response, and Thin Sport footbed styles.
- The Softec Ultra is for high volume, loose-fitting footwear and has an extra thick cushioning layer.
- The Softec Response has a layer of cushioning for improved responsiveness inside medium- to tight-fitting footwear.
- The Thin Sport offers custom support and control for low volume, tight-fitting footwear.
All SOLE footbeds have a 90-day guarantee, which means if you are not satisfied with your footbeds for any reason, you can return them for replacement or refund.
Talk to our staff about what is right for you
As you prepare for the spring and summer weather, talk to a member of our staff about why a pair of SOLE sandals or custom footbeds would be right for you. Our team can make sure you’re able to get outdoors and have fun without having to worry about foot pain!
Frank Gargano
Sterling Physical Therapy is honored to present area physical therapists with the opportunity to attend a two-day manual therapy seminar led by Frank Gargano, PT, DPT, OCS, of the Mulligan Concept Teachers Association.
This two-day course will be held on March 20-21, 2010 at our clinic in Pella. The fee to participate is $450, payable to Sterling Physical Therapy. The registration form is available for download.
The Mulligan Concept offers a new and simple approach in manual therapy. It is the application of mobilizations with movements (MWMS) and was developed by Brian Mulligan, M.N.Z.S.P., Dip. M.T. for lower extremity and spinal joint dysfunction.
Course Description
It is an expectation of this course that therapists with a normal case load will see an immediate improvement in outcome measures with patients with restricted and/or painful movement. This course is one of three courses required to sit for the certification examination leading to qualification as a Certified Mulligan Practitioner (CMP).
Expected Outcomes
- Present and apply the principles of the Mulligan Concept of manual therapy.
- Challenge established conceptual models of pathology and treatment.
- Give clear guidelines for the proper and safe application of the techniques.
- Review and discuss anatomy and biomechanics as it relates to treatment.
- Enhance assessment & treatment skills of the Lumbar, Sacroiliac, and LE joints.
- Develop and refine psycho-motor skills in the application of manual therapy.
Who Should Attend
The course is designed for licensed health care professionals who wish to broaden their existing manual therapy skills for use within their defined scope of practice.
Please contact the clinic with any questions. We can be reached by email at info@SterlingOSPT.com or by phone at 641.621.1401.
Last week we celebrated the launch of our new physical therapy clinic in Knoxville with an open house and ribbon cutting courtesy of the Knoxville Chamber of Commerce. It was exciting for all of our staff to meet the chamber and to be part of the grand opening event.
We’d like to thank Pat Schrad, Ambassador Chairperson from the chamber for help in organizing the event and presenting Travis with the ceremonial ribbon-cutting scissors.
Also, thanks to David Hoke of Iowa State Bank, area coaches Joe Cunningham and Mike Cunningham, plus past and present patients in attendance that welcomed us into their community.
Having a second clinic in Knoxville is exciting for Sterling. This clinic allows us to offer a more convenient location for current Knoxville patients, but it also gives us the opportunity to be introduced to new patients and people in need of physical therapy services.
For more photos, see our Knoxville Clinic album on Facebook.
Sterling Physical Therapy sponsored the Amazing Race event on March 18—the Pella version for area teens, similar to the nationally syndicated reality television game show.
Sterling Physical Therapy is excited to announce our sponsorship of the Amazing Race event happening March 18 in Pella. This challenge for area teens (6th grade to high school) is being organized by the 
