Avoid Injury by Steering Clear of the Terrible Toos!

It is that time of the year again... The time when runners begin training for the abundance of Fall marathons all over the United States. It has been said that approximately 1/3 of all individuals training for a marathon will never cross the finish line, or for that matter, even make it to the starting line. The reason? Injury, most likely due to over training. 

Every research paper and expert agrees that —"training errors"—are the number one cause of self-inflicted running injuries. Runner and Sports Podiatrist, Stephen Pribut D.P.M., warns runners to beware the "terrible toos"—doing too much, too soon, too fast. The body needs time to adapt from training changes and jumps in mileage or intensity. Muscles and joints need recovery time so they can recover and handle more training demands. If you rush that process, you could break down rather than build up. 

Most marathon programs will build up your running mileage 10% per week for an average 16-week program. Yet, there may be times when even a modest 10% increase proves too much. Biomechanist Reed Ferber Ph.D., an assistant professor in the faculty of Kinesiology and head of the Running Injury Clinic at the University of Calgary, found that most 16-week Canadian programs push the mileage too hard. Meanwhile, his clinic's nine-month marathon training schedule for first-timers increases mileage by just 3% per week. "We have a 97 percent success rate getting people through the entire program and to the marathon finish line," Ferber says. 

Keep these few tips in mind and be injury free come race day.

Increase your weekly and monthly running totals gradually. Use the 10% rule as a general guideline, but realize that it might be too aggressive for you—especially if you are injury-prone. A 3-5% increase might be more appropriate. And remember that mileage isn't the only issue. Experts point out that an overly aggressive approach to hill running, intervals, trail running—or, any change in your training habits—can produce problems. Keeping a detailed training log can help you gauge your personal training threshold. Record your weekly mileage and how you feel after your runs. Look for patterns and listen to your body!  More is less when training for your first marathon.  

Greg Minnis, DPT

Ann Duffy Featured in Ladies' Home Journal

We are very excited to share the July 2012 issue of Ladies' Home Journal. In it Duffy & Bracken owner, Ann Duffy is featured in the article 'Keep Your Hips & Knees Happy'.

Click on the link below to check out the article. It is a great read on staying physically strong while avoiding injuries.

http://www.lhj.com/health/news/happy-hips-knees/

Team Duffy & Bracken at the 2012 Arthritis Walk

Thanks to everyone who helped us to support the Arthritis Foundation by walking with us or donating. It was a beautiful day! It's amazing how quickly you can walk three miles when you are doing it for a good cause and you have people with you to share the moment.

 

Kieffer Pearce

Director of PR & Marketing

Duffy & Bracken Physical Therapy

Women's Health Across the Lifespan

Women's Health Across the Lifespan is a free e-book that sheds light on conditions affecting women. Specifically conditions common to women that a physical therapist can treat. At Duffy & Bracken women's health is important to us. In fact, we not only have therapists that treat many of these conditions but we have therapists that specialize in treating conditions like: pelvic pain, incontinence, bowel and voiding disorders, sexual dysfunction as well as pre & post natal dysfunction.
The more we educate women about these conditions is the less embarrassed they will feel about getting help. Treatment offered by a trained physical therapist can improve or cure these conditions. Duffy & Bracken provides our patients with not only the best possible treatment but we also empower them by providing techniques to reduce the symptoms and prevent further dysfunction.

Click on the link below to view the e-book. We are here to answer any questions about these conditions. Please visit our website www.duffyandbracken.com for more information about our customized programs.

 http://www.womenshealthapta.org/pdfs/eBook%205-12%20WomensHealth_7.pdf

Where the Rubber Meets the Road....

There is no doubt that it's heating up outside and we are beginning to get a taste of summer. As the warm up continues, so does our outside activity. For some of us enjoying the outdoors mean more than just picnicking outside or lying out by the pool. That is not to say relaxing is a bad thing, in fact, it is needed. However, many take this time to commit to participating in something more like a fundraising walk or a fall marathon. 

Making the decision to participate in a marathon is one thing, preparing yourself properly is quite another. Not even as a seasoned runner should it be taken lightly. Sometimes we can get so fixated on the end goal that we forget about the little steps we need to take along the way. Your performance can be affected by any number of things but your preparation and training will truly tell your marathon story. 

Here are some tips to keep in mind during your marathon training:

1. Pre-run: Do 5 reps of squats, lunges and step-ps to get your blood flowing to your leg muscles. Jumping in place for a minute is an easy way to get your heart rate up. 

2. Post-run: Concentrate on long hold stretches. Remember to stretch easily forgotten about areas like your lower back. 

3. Pick the right shoes: Whether you're walking or running make sure that your shoes are designed for that purpose. Duffy & Bracken Physical Therapist, Renuka Pinto, suggests writing the start date on your new shoe so you can remember when to change it. Typically, you should change your shoes every 3-4 months if you run 5 days/wk. 

4. Invest in breathable socks: Get yourself some breathable socks with moisture wicking. You won't be sorry! These socks are comfortable, durable, fast drying and will help prevent blisters. 

5. Keep hydrated: Never leave home without your water bottle! Plus eat snacks to fuel you on long runs.
6. Protect your skin: Don't forget to wear your sunscreen. 

If you want to stay injury free get your running style assessed by an expert. Here at Duffy & Bracken Physical Therapy, we offer a Functional Movement Screen (FMS) that evaluates your movement patterns. The program was developed by the nation's top physical therapists and designed to identify imbalances in the way you move as well as teach you new movements that allow you to perform at your best. Visit us at www.duffyandbracken.com for more information about the FMS program. 

 Kieffer Pearce
Director of PR & Marketing
Renuka Pinto
Director of PT
Duffy & Bracken Physical Therapy

Massage Therapy: More Than Just Pampering!!!

We usually get treated to one as a gift or on some other special occasion like a Birthday, Anniversary or Mother's Day. If nothing else, when you are done they make you feel relaxed and rejuvenated. But with fancy names like Swedish, Shiatsu and Deep Tissue, it is no wonder some of us walk away convincing ourselves that it was okay to pamper ourselves. I mean we all deserve a little indulgence every once in a while.....RIGHT?

It would not be a stretch to say that although many of us have had a massage few of us understand the value of Massage Therapy. The truth is even though a massage may feel like nothing more than glorified pampering it can be tremendously beneficial to your overall health.

So what exactly are the benefits of having a massage treatment? Interestingly, research indicates that Massage Therapy aids in:

• Stress Reduction
• Balancing the Nervous System
• Increasing Circulation
• Enhancing Immunity & Lymph Flow
• Injury Recovery
• Alleviating Pain
• Increasing Energy

Additionally, Massage Therapy can help to stretch your muscles, improve your range of motion, increase joint flexibility as well as reduce spasms and/or cramping. An important point to keep in mind is that you increase the benefits of Massage Therapy by getting them more frequently. So the idea is to not wait for a special occasion to have one.

Here at Duffy and Bracken, licensed Massage Therapist, Alexandra Hartmann, provides onsite massage therapy to our patients. With over 15 years of experience, Alexandra combines a general nurturing massage with focus on specific areas of your body that need attention. Appointments can be scheduled Tuesdays 5:40-8:00p and Fridays between 11a-2pm.

Begin incorporating massages into your health and wellness plan by calling Duffy and Bracken and scheduling your appointment today!


Kieffer Pearce
Director of PR/Marketing
212-402-5430

Take Charge of Your Quality of Life!!!

No one wants to live with pain everyday. Yet, many Arthritis sufferers do just that without the hope of one day being pain free. According to the Arthritis Foundation, 1 in every 5 American adults has being diagnosed with Arthritis and contrary to popular belief it does not only affect the elderly. It is a fact that Arthritis is a painful disease that tears down your joints, bones and other connective tissues but in many cases it does not have to rob you of your quality of life.

So how do you accomplish this?

One way to get your life back is by scheduling an appointment to see a Physical Therapist. Believe it or not, physical therapists are not just useful after a sprained ankle or herniated disc. Rather than relying only on prescription pain medication, people suffering from Osteoarthritis and even Rheumatoid Arthritis can see a physical therapist to treat their pain.

A therapist is able to:
1. Educate you on your condition.
2. Help you manage your pain.
3. Assist you in improving your function.

It is understandable that many Arthritis sufferers would shy away from physical activity. For some, the fear of exercise doing more harm than good could certainly hinder them from keeping active. Here is the good news...exercise does not have to mean more pain. When done properly, remaining active will do just the opposite, it can help you to alleviate or manage your pain.

Here at Duffy & Bracken we offer a Full Body Wellness Evaluation for individuals with chronic illnesses and conditions like Rheumatoid Arthritis, Parkinson's, Diabetes, Multiple Sclerosis and Osteoporosis. Our full body evaluation guides you to the right pain management method as well as assists you in designing an exercise program that's best for you. Call us and take charge of your life today!

Kieffer Pearce
Director of Public Relations & Marketing
212-402-5430