Author: Andy Hamilton, PT, DPT

Nine Mile Falls Office Coming Nov. 2019

Coming soon to the Nine Mile Falls area. Apex Physical Therapy will be opening their 5th location conveniently located at the intersection of Highway 291 and Swenson Rd. Andy Hamilton, Doctor of Physical Therapy, Orthopedic Clinical Specialist, and long-time resident of the Nine Mile Falls Area will be managing the location.

Andy plans to bring an upbeat motivating treatment style with a focus on manual therapy combines with individual functional exercise prescribed specifically for each patient. Andy brings nearly 10 years of experience in treating all musculoskeletal conditions. He specializes in post-surgery rehabilitation, return to sport/recreation therapy, and low back pain management.

The clinic is currently under construction and plans to be open starting this November.  To schedule an appointment you can call any of our other locations and let them know you would like to be seen at the Nine Mile Falls location. Come see the Apex difference and get back to doing what you love without pain.

Shoulder Health In The Overhead Athlete

This blog will focus on shoulder health in the overhead athlete, specifically baseball players. We will review all pertinent shoulder anatomy that contributes to the throwing motion in this first post.  Nick Motsinger, DPT, CSCS, will be demonstrating some very effective strengthening exercises and total body drills for these muscle groups. These exercises and drills can be incorporated into any warm-up routine or maintenance program to help reduce the risk of shoulder injuries and improve your performance this season.

The overhead throwing motion is an extremely skillful and complicated movement. When throwing a baseball, the overhead athlete places enormous demands on the shoulder complex due to the considerable forces that are generated with such a movement. In this first part of the video, all pertinent shoulder anatomy that contributes to the throwing motion will be reviewed. It is imperative that the majority of the muscles highlighted in this post be strong in order to decrease arm fatigue, and thus the risk of injury, in the overhead athlete.


The Thrower’s Ten

The Thrower’s Ten Program was developed by Kevin Wilk, DPT, and Dr. James Andrews in conjunction with a group of experts with over 100 years of combined baseball sports medicine experience. The Program highlights the best rehabilitation exercises and movements to isolate and strengthen the muscle groups that contribute to the throwing motion. The Thrower’s Ten Program has been shown to address the three most significant causes of shoulder and elbow problems in throwing:
1) decreased arm strength, 2) increased fatigue, and 3) lack of flexibility.

The Thrower’s Ten Program consists of 21 exercises in total. I will demonstrate 8 of these exercises in the first portion of the video and 9 more in the second section (I will not be demonstrating the four wrist strengthening exercises included in the Program). The Program has been designed so that it does not require a lot of equipment or even dumbbells to successfully complete. It can even be properly performed using just resistance tubing or bands. Start with 1 set of 10 reps for each exercise and go from there!
-Diagonal pattern D2 extension & Diagonal pattern D2 flexion
-External rotation at 0 deg. abduction & Internal rotation at 0 deg. abduction
-External rotation at 90 deg. abduction & Internal rotation 90 deg. abduction
-Shoulder abduction to 90 deg. & Scaption, external rotation

This second part of the video is a continuation of the first portion of the video which highlighted the first 8 exercises of the Thrower’s Ten Program. Exercises 9-17 will be demonstrated in this portion (again, I will not be demonstrating the four wrist strengthening exercises included in the Program). Like I mentioned before, start with 1 set of 10 reps for each exercise and go from there! The Thrower’s Ten Program is a safe, simple, and effective way to help reduce the risk of shoulder injuries and improve your performance this season.
1. Sidelying external rotation
2. Prone horizontal abduction (neutral) & Prone horizontal abduction (full external rotation, 100 deg. abduction)
3. Prone rowing & Prone rowing into external rotation
4. Press-ups & Push-ups
5. Elbow flexion & Elbow extension (abduction)


This last portion in our Shoulder Health in the Overhead Athlete series will address mobility and stability concerns of the lower half and core that may prevent a consistent release point. This portion is for all you baseball pitchers out there!

Mike Reinold, DPT does a great job of highlighting some of these issues in his article, “5 Mobility Issues That May Prevent a Consistent Release Point.” If you have mobility or stability concerns in your lower half and core, your body is going to make necessary adjustments with your arm in an effort to throw a strike. This can lead to shoulder and elbow injuries that would otherwise be avoidable. In this portion, I will be demonstrating 8 exercises designed to combat five common mobility and stability faults found in the overhead athlete, specifically pitchers. These common faults are:
1. Inconsistent lead knee and trunk flexion
2. Restricted lead hip mobility
3. Restricted rear hip mobility
4. Poor rear leg stability
5. Poor core control

As with the previous exercises highlighted in this series, start with 1 set of 10 reps for each exercise and increase as tolerated.
1. Lunge onto an unstable surface (BOSU) & Trunk core control drill
2. Get into your hip drill & Posterior hip mobilization
3. Adductor foam rolling & Adductor mobilization
4. Wind-up stability at a balance point
5. Anti-extension core control drill

For questions or for more information please feel free to contact Nick Motsinger at nickm@apexpt.com

Strength and Mobility For a Pain Free Golf Season

It’s that time of year again golfers!

The snow is finally melting in town and we’re all thinking about shaking the winter rust off of our game. Several local driving ranges have opened and soon the courses will too. I’d like to offer some food for thought as we get this season going (albeit a little later than we all had hoped). Most of us here in Spokane spend five months or more without touching a club. That’s an awfully long time for our flexibility and conditioning of golf specific muscles to suffer. A recent study suggests that up to 41% of amateur golfers will experience some type of golf related injury annually. More than 1/3rd of these injuries are to the lower back, with the remainder involving primarily the upper extremity. The overwhelming majority of these injuries can be blamed on overuse, lack of flexibility and swing faults. These statistics should be a little frightening to all of us that love the game, but there is good news! Studies report that a simple warm-up done consistently can reduce injury rates by 50% or more. I’ll address 3 topics that I believe can really help reduce injuries amongst amateur golfers. We’ll discuss the importance of hip strength and mobility, thoracic spine mobility and proper warm up.

Hip Strength and Mobility:

Our hips play a critical role in the golf swing. Not only are they a huge source of our power, but dysfunction in the hips during the golf swing really increases the potential for injury to the low back. A quick overview of the hips during the golf swing: At the top of the backswing the right hip is maximally internally rotated and the left hip is externally rotated (for the right-handed player). This process reverses on the downswing where the left hip is maximally internally rotated while the right hip externally rotates. Deficits in hip mobility while shortening our turn, decrease power, increase the likelihood of swing faults and increase the potential for injury to the low back. Here’s a simple test to find out how your hip rotation measures up!

www.mytpi.com/art…/screening/the_lower_quarter_rotation_test

If you’ve tested yourself and are concerned with the results, here are some good stretches to help address both internal and external rotation of the hip:

https://www.golfchannel.com/…/dr-greg-rose-90-90-hip-stretc…

Strength in our hip stabilizers and gluts are critical. A recent study shows that low handicap players have more than 10% greater gluteal strength relative to bodyweight compared with high handicap counterparts. If your hip muscles have been neglected this offseason, here are some ideas to get you going:

Forward T/single leg RDL
Goblet squat
Bridge
Monster walk
Side plank

Thoracic Spine Mobility:

Another stubborn spot – the thoracic spine (our mid back). This area of the spine is capable of tremendous mobility and can contribute to a nice full turn in the golf swing. However, it’ also tends to become very stiff and can then be a source of limitation in our swing, creating a lot of extra stress of the low back and even the shoulders. Through a proper mobility program for the thoracic spine, we can improve our turn and decrease injury risk. Here’s a quick test you can do at home to check your thoracic rotation:

www.mytpi.com/arti…/screening/the_seated_trunk_rotation_test

Here are some simple exercises to help with motion in the thoracic spine:
Thoracic Rotation Quadruped
Foam Roller
Open Books

Proper Warm-Up:

In the last two sections, we’ve talked about the importance of the hips and thoracic spine in the golf swing. The final topic for the month of April will involve how to execute a proper warm up. Unfortunately, too many of us arrive at the course in a rush with just a few minutes before we head to the first tee. Often this leaves only enough time to hurry through a few shoddy swings and a minute or two on the practice green. Its been shown that an adequate warm-up has several benefits. First, we can decrease our injury potential by half! Second, we have the ability to create additional distance – and who doesn’t want that? A recent study shows a 2 mph bump in clubhead speed and 6-yard boost in distance off the tee just by warming up properly! Here are some ideas for a good warm up.

Try to arrive 45 minutes (at least) before your tee time. This allows you 10-15 minutes to warm up properly before hitting range balls or putting

5-minute brisk walk to increase cardiovascular output and warm up important lower body muscles. Often this could be accomplished walking from parking lot to the driving range

New data suggests dynamic stretching is more applicable for golfers so we can move away from those traditional static stretches held for 30 seconds each

Example of a dynamic warm-up:

Trunk rotations from set up position – start slow and gradually increase speed continuing for 30 seconds

Counterbalance squat – 12 reps

Side lunge – 12 reps each side

Shoulder blade retractions – pull the band apart for 30 seconds

Lunge and rotate – 6 reps each

Now would be the time to hit a few balls. Start with a dozen or so soft wedge shots progressing through short, mid and long irons finishing with just a few balls with hybrids, fairway woods, and the driver.

Most importantly – go enjoy your round!

 

 

 

Is your child’s backpack making the grade?

What you need to know about Backpacks

 

Backpacks are often a “school supply” that we either buy yearly or try and squeak out a few years of use. We tend to make this purchase based on a few things such as style, longevity, and price. It’s just a convenient way to carry their books and supplies, right? WRONG! Did you know that backpacks worn improperly, a poor fit, or overloaded can lead to spinal injury?? SAY WHAT??

Postural dysfunctions; primarily forward head, rounded shoulders, arching back, and leaning forward or to one side can cause poor spinal alignment leading to poor function of the spine (see picture on the far left and far right).

Want some tips on backpack safety?

  • Wear BOTH straps! This is a big one. One strap places more weight on one side of the body leading to increased weight bearing through one side and a postural shift (see picture on the left). Wearing BOTH straps distributes load EVENLY and symmetry for postural alignment achieved (see center picture).
  • Wear the backpack over mid-back muscles…why? Because they are the STRONGEST! You want the backpack resting on mid back and NOT over the buttocks and arms should be able to move FREELY.
  • Lighten the LOAD! Keep the total weight between 10-15% of student’s body weight. Place heaviest items closer to the back to promote correct postural alignment.

Overloaded backpack WARNING signs:

  • Student’s posture CHANGES when wearing the backpack
  • Struggling with putting on and taking backpack off
  • Student complaining of pain when wearing backpack or at the end of the school day
  • Tingling in arms (or legs) but mostly arms
  • Red marks on the shoulders after wearing backpack for ANY amount of time

What should we look for when purchasing a backpack?

  • Wide straps
  • Padded Back
  • Hip and chest clips
  • Multiple compartments
  • Reflective material

If in doubt a Physical Therapist can evaluate the backpacks fit for each student individually. Physical Therapists can also evaluate and treat pain, muscle strain/fatigue, and postural alignment concerns with poor backpack use/fit. Apex Physical Therapy has YOUR BACK!

 

Here is a helpful video from the Move Forward/APTA website on Backpack Safety for Kids

https://www.moveforwardpt.com/patientresources/videolibrary/detail/parents-backpack-safety-kids

Basketball Wars: Spokane Hoopfest

Hoopfest: Spokane, WA. The best basketball weekend on earth. The event spans 45 city blocks, includes 450+ courts, 3,000+ volunteers, 6,000+ teams, and 225,000+ fans. Hoopfest holds a special place in the heart for many in Spokane and many outsiders. There are so many factors that go into the preparation for volunteers, athletes, fans, and the community. Apex Physical Therapy loves to give back to the community and doing so be a part of this amazing event. Most years, we have volunteers from Apex assist at the first aid booths. We also try to bring some awareness to the community about how to prepare for this mind-blowing event.

Injury prevention is a phrase we use to place emphasis on athletes preparing their bodies for the rigors of sport play. Although some injuries happen due to the nature of the sport on the streets, intense physical play, and unlucky circumstances injuries can be prevented! For those athletes that play basketball regularly throughout the year, they stay conditioned with sport specific play. It is recommended that participants in Hoopfest use the coming weeks to improve muscle memory, strength, agility, running, stretching, balance, jumping, and sport specific training towards basketball as injury prevention. In most instances, there is no better way to prepare the body for a weekend like Hoopfest than playing the game of basketball with the idea of simulating game play. Organizing multiple indoor or outdoor 2 on 2, or 3 on 3, pick-up games with similar rules to Hoopfest is an outstanding way to allow the body to develop similar movement patterns you will encounter at Hoopfest. Regardless, if you are a recreational or a competitive basketball player it is best to get comfortable moving side to side, jumping, and simulating basketball movements in your basketball shoes with moderate to high intensity.

Beneficial exercises like cardiovascular endurance, strengthening, mobility exercises, and balance training are all usual components of an athlete’s rehabilitation program to prepare for sporting events. The key to preparation is through dynamic warm ups, stretching, and active cool downs, as well as finding ways to consistently challenge yourself. Some ways of challenging yourself are to add resistance, time, repetitions, and frequency of exercising. The most important part is being consistent so the body has time to adapt to the stress you are applying to it. Hoopfest has outstanding volunteers during the event if you happen to encounter injuries prior, during, or after games. Please make sure you are seeking help from medical professionals at their designated stations before attempting to play through injury. Ankles, knees, wrists, and other joints can be assessed, taped, and prepared for play.

Athletes and competitors are recommended to not only physically prepare their bodies for injury prevention, but to control the importance of nutrition, hydration, and adequate sleep leading up to the big weekend. Again, the key with preparation in these areas is consistency. Apex supports community health and wellness, and we recommend practicing good habits year around. We also recommend spending the crucial month of June to prepare the body to its best ability. Above all remember to have fun, practice good sportsmanship, and enjoy a truly unique basketball experience in our wonderful city.

How’s your running form treating you?

Poor running mechanics can lead to a domino effect of pain and injury which can sideline a runner. Here in the Inland Northwest we have many running clinics, groups, and scheduled runs/races in the near future and Apex Physical Therapy wants you to be in your tip-top running shape and decrease your risk of injury this running season.

Physical Therapists can advise runners on proper form, strategies for preventing injuries, proper shoe selection, as well as proper training methods to help decrease risk of injuries and have a successful running season.

All Apex Physical Therapists treat and manage conditions often associated with running such as, but not limited to:

  • Achilles tendon injuries
  • Groin strain
  • Hamstring strain
  • Iliotibial Band Syndrome
  • Knee pain
  • Patellofemoral Pain
  • Plantar Fasciitis
  • “Sleeping” glutes
  • Female athlete triad
  • Stress Induced Urinary Incontinence (We have specialists for this condition)

Apex PT in Cheney specifically has Physical Therapists trained in a program called Dartfish. Dartfish is a computer program that allows us to take digital video and slow it down to analyze small aspects of an individual’s unique run pattern. It can identify areas of weakness, imbalance, or dysfunction that can either be the cause of pain or can be used to identify issues BEFORE pain/injury occurs.

A running gait analysis is a scientifically based, individualized evaluation of the running form. It includes an evaluation of the whole body to identify areas of poor movement patterns and their underlying causes. These areas can lead to an inefficient running form, and if left uncorrected/untreated can often lead to a high risk of injury.

A licensed Physical Therapist is uniquely qualified to perform a gait analysis due to their extensive education in biomechanics as well as their knowledge in identifying, correcting, and preventing a wide range of musculoskeletal injuries.

The human eye simply cannot catch everything that happens in the few milliseconds of time the foot is in contact with the ground during the running cycle, therefore we use video analysis downloaded onto a computer using the same Dartfish software used by many Olympic training programs. This allows us to view the running form in super slow motion or even frame by frame speed, thus catching problems that otherwise would easily be missed.

A Dartfish Gait and Running Analysis can be scheduled at our Cheney office location. The Analysis is generally a self-payed visit however; it may also be used in conjunction with physical therapy as the patient returns to running after injury or surgery.

Give Apex a call today to get you to your full running potential as soon as possible!

 

 

 

The ankles of March madness.

It is that time of the year again, where basketball teams and athletes representing colleges from across the country compete against one another to try and make history. The madness of the tournament will keep your eyes glued to the T.V., while sitting at the edge of your seat, hoping that the teams you picked will advance through your bracket and survive to the next round. Being fans of the excitement and watching all of the competitors, we sometimes do not realize how much work has been done behind the scenes. Many of the athletes have been training for the better part of a year, if not their whole lives. All trying to make it to the tournament and be part of the last team standing. From the countless number of shots made before and after practice to the grueling challenges in the weight room, all the way to the time spent receiving treatment and rehabilitation to ensure that when the athlete is on the court that they will be able to compete at their highest potential.

If an athlete is unable to be on the court in practice, or the game, the athlete will have a hard time contributing to the team on the journey to the national tournament. Throughout a season, most athletes will likely have some kind of injury.  Some injuries may require time away from the court, while others can be managed and treated throughout the season with consistent rehabilitation. A common injury that many basketball players endure over their career is an ankle sprain. If an ankle sprain is not managed correctly it can become a recurring injury that may lead to challenges with activity once the playing days are over. While rehabilitating, they will often be prescribed exercises in order to manage and treat the ankle sprain. Once the ankle is feeling better, the season is over, or playing days are over, we may forget about the exercises that were used to improve the ankle or forget about exercising in general. However, it is always a possibility for pain or ankle limitations or even knee and back issues to rear their ugly head.

Creating a healthy lifestyle during or after a playing career rather than forgetting about the exercises, can lead to better overall health. These exercises can range from riding a bicycle, to squatting, to performing a single-leg stance on a half Bosu ball while blind folded, counting backwards from 51 by threes, all while oscillating a body blade. All of these exercises can be incorporated into a routine to make for a healthy lifestyle. Beneficial exercises like cardiovascular endurance, strengthening, mobility exercises, and balance training are all usually components of an athlete’s rehabilitation program. The key to the exercises are to find ways to consistently challenge yourself. A few ways of challenging yourself are to add resistance, time, repetitions, and frequency of exercising. The most important part is being consistent. Some athletes will make their exercise a ritual done almost every day. With the same consistency, you too can train like an athlete and reduce the risk of injury all while maintaining a healthy lifestyle that allows you to do what you like to do.

Skiing Knee Injury Prevention

Skiing Knee Injury Prevention

Our Inland Northwest weather has given us a little more ski play time this year, (just when we thought it was over) so Apex just wanted to give you skiers some information and tips about preventing skiing-related knee injuries (since it is Knee month and all at Apex Physical Therapy).

Did you know?

  • MCL (medial collateral ligament) and ACL (anterior cruciate ligament) sprains/tears are the most common knee injuries in skiing. Accounting for upwards of 30% of the lower leg injuries.
  • It used to be fractures but since the introduction of releasable bindings this has decreased by 90% in the last 30 years!

Mechanisms of knee sprains:

  • MCL (medial collateral ligament): most commonly injured when a skier is in the snowplow position (pizza) and the skier falls down the hill
    • How to Avoid? Make sure your weight is balanced when you are in the snowplow position and stick to terrain that is a comfortable challenge for you but not overwhelming.
  • ACL (anterior cruciate ligament): most commonly injured when a skier is landing a jump in poor form or what is called a “phantom foot” phenomenon which happens when a skier is falling and they attempt to stand up to stop the fall.
    • How to Avoid? Learn to land correctly (good form) with your weight forward and start with simple jumps eventually advancing as your skill, confidence, and movement patterns improve. To decrease “phantom foot” just accept the unavoidable fall and don’t try to stop the momentum of a fall.

Preventing Injury

  • Effective skiing technique: hands and weight forward, legs parallel (French fries), hips/knees/ankles flexing equally
  • Stay on groomed and marked trails, off road territory increases your risk of injury greatly
  • Getting your body properly ready to ski (can start now but best to do this leading up to the season in the Fall)

Getting Ski Ready

      • Exercise: a few simple but deliberate exercises (see video) can prepare your core and legs appropriately for the slopes. 3-4 weeks of some aerobic training (walking, treadmill, elliptical, or biking) can help your endurance to spend all day on the slopes. **Exercises given are just some ideas, seeking a professional to make sure you are doing these correctly and that they are appropriate for your body is always the best way to go. Evidence suggests working on posterior chain muscles and some lateral plyometrics can aid in preventing these kinds of injuries.
      • Proper Equipment: making sure your ski boots and bindings are an appropriate fit for your height and skill level (ask a ski professional). A helmet and wrist guards aren’t a bad idea especially for those snowboarders!
      • Proper Ski Technique: the mountains offer classes of varying levels which is always a good idea when starting skiing or wanting to improve your skills.
      • Rest: skiing is fatiguing and injuries occur most often when your body is tired.

Benefits Of Physical Therapy: Physical Therapy Can…

APEX About Us

At Apex Physical Therapy, all of our four locations are proud contributing members within our national professional organization, the American Physical Therapy Association (APTA). We understand the cornerstone of movement is essential to a healthy life and well being staying injury free. We proudly treat people of all ages and abilities with every ailment and goal. We commonly get asked the question by patients and the community, ” What does physical therapy do?” We would like to dispel the myth that many Americans have when determining whether or not physical therapy is a good option for you.

 

Physical Therapy Can…

Maximize Your Movement
Every individual wants to live pain-free. Pain-free movement is crucial to your quality of life, your ability to earn a living, and your independence. Physical therapists are body mechanics and experts who can identify, diagnose, and treat all movement problems.

Participate In Your Recovery
Physical therapist are part of your healthcare team. We actively collaborate with your physicians and communicate any findings within our evaluation as well throughout your course of care. Physical therapists work collaboratively with their patients and clients. Treatment plans are customized for each person’s individual goals, challenges, and needs.

Avoid Opioids
We live in a time where public health officials have called the current opioid epidemic the worst drug crisis in American history. Overdose deaths were nearly equal to the number of deaths from car crashes in 2017. There are a lot of risks with the abuse of Opioids ,  risks include depression, overdose, and addiction, plus withdrawal symptoms when stopping use. In some situations, dosed appropriately, prescription opioids are an appropriate part of medical treatment. However, the Centers for Disease Control and Prevention (CDC) is urging health care providers to reduce the use of opioids in favor of safe alternatives like physical therapy for most long-term pain.

Avoid Surgery
In many cases surgery is mandatory, but for some people you may not need to go under the knife. Before you undergo expensive or invasive surgery, try physical therapy. For some conditions, including meniscal tears and knee osteoarthritis, rotator cuff tears, spinal stenosis, and degenerative disk disease, treatment by a physical therapist has been found to be as effective as surgery. We use our knowledge, expertise, experience and education to evaluate whether or not you would be a good candidate. An individual evaluation is necessary to determine whether or not you can avoid surgery.

Finding The Right Physical Therapist
Apex Physical Therapy has been serving the Spokane, West Plains, Cheney and Fairways areas for over twenty years. Our specialties vary yet we abide by the same core values within each location: putting the patient first. We treat our patients like family and are so thankful you have chosen us as part of your healthcare team. Get moving, stay active and always let us know if we can assist you in reaching your goals for recovery. We are passionate about our community and all of the people we serve.

 

Injury Prevention Tips For Winter Running

It is often times difficult staying active during the winter months. We find ourselves staying indoors as the climate can be unpredictable. Despite the challenges we face to keep active, if you are an avid runner, getting back into running or looking to begin your first running program now is as good of time to start as any. As your physical therapy experts, we encourage all of our patients and non-patients to be mindful when getting beginning an exercise program and staying active. We recommend you take into consideration your body may take some time getting back into that ideal running shape. Please see the tips that will help you stay injury free this late winter season.

Proper Warm Up & Stretching
It is always good idea to get a proper warm up in before you head out into the cool air. This will get your muscles prepared for work. You should be stretching your legs, back, shoulders and neck. In addition your quadriceps, hamstrings, and calf muscles are also extremely important to stretch out as you may need to get your muscles warm in preparation for your workout. It may be helpful for you to use a chair for balance if necessary to balance yourself.

Look For Even Firm Ground
Running on a flat surface is important when you are trying to recover or prevent injury. Uneven surfaces can cause your ankles and feet to over-pronate on one foot and supinate on the other. The sidewalks in our area can be unpredictable in terms of a clear pathway. Our weather is just as unpredictable. One day we have snow, the next sun. It is important to be aware of the surfaces you run on to best prevent falling or slipping. If you can’t make it out, don’t forget you always have a gym or treadmill option.

Stay Hydrated While Running: Even If You Do Not Feel Thirsty
It’s easy to drink less water in the winter because of the cooler temperatures. Hydration is important for injury prevention regardless of the season. Not to mention the increase of water consumption is good for digestion and your muscle repair. It is important to stay hydrated throughout the day pre and post workout.

Dress Accordingly
Be sure to keep your body covered, as well wearing a had and gloves in these colder temperatures, winter hats, socks and gloves may all be necessary even if you feel warm. You also may feel like you don’t need the extra layer, but it’s better to be safe than sorry. You will chill down very quickly upon completion of your run.

Winter running can be a lot of fun, but be sure to take the proper precautions in order to prevent injury while being active. Contact any one of our locations for any further tips in staying active and keeping injury free during these winter months. Knowledge. Passion. Results. We are here for you!