Are you a runner or interested in starting a running program? If so, it’s crucial to understand the importance of maintaining proper form and technique while you’re out on a trail, training for a marathon, or simply jogging through the neighborhood, especially if you’re beginning a running program for the first time or beginning one again after several weeks or months of rest or inactivity. At ProMotion Rehab and Sports Medicine, we want to make sure that you are performing at your optimal level of function, so that you can avoid injury and get the most out of your running, whether it’s a competitive sport for you or just a new hobby you’d like to try out!
SLETTER Your Health And Caring For Your Body
NEWSLETTER The Newsletter About Your Health And Caring For Your Body
The ProMotion Rehab &Sports Medicine Staff! NKOWSKI MCCLAIN, PT, DPT, ATC.
Getting To Know The ProMotion Rehab &Sports Medicine Staff! NICOLE JANKOWSKI MCCLAIN, PT, DPT, ATC.
“Happy Spring! In the spirit of new beginnings, a few of you may notice my new last name above. I am excited to share that my best friend and college sweetheart, Jesse McClain, and I, were married on October 12th, 2019! Jesse and I are originally from the Pittsburgh/Cleveland area, and we both have a passion for being active together through dek hockey, soccer, hiking, camping, running, playing sports and
“Happy Spring! In the spirit of new beginnings, a few of you may notice my new last name above. I am excited to share that my best friend and college sweetheart, Jesse McClain, and I, were married on October 12th, 2019! Jesse and I are originally from the Pittsburgh/Cleveland area, and we both have a passion for being active together through dek hockey, soccer, hiking, camping, running, playing sports and
adventures we can find. Given our love of nature and the outdoors, we ed at The Grand Barn at the M hicans, located in state park in Ohi . with close friends and family, who have always been an important part re fortunate to be able to enjoy the beautiful fall colors of the state tdoor ceremony, as well as gorgeous views fr m treehous cabins, the property! Two of the eight tree-houses on the site ere built by the n, star of the HGTV show “Tr ehouse Mast rs”. his photo is from our h was truly the happiest day of our lives. Now that we are settling into Florence with our two ogs, Nora and Chloe, we are looking forward ahead and expect many more adventures are just over the horizon!” Bachelors of Athletic Training and Doctor of Physical Therapy Degrees iversity in Pittsburgh, Pennsylvani . Her passion and specialties lie athletes of all ages and skill levels with a special focus o throwing rs. Nicole’s treatm nt goal is to optimize l ng-term p tient recov ry, omechanical evaluation and treatment plan to correct the cause, not ymptoms. In her free time, Nicole enjoys doing yoga, distance running ockey and football.
any other outdoor adventures we can find. Given our love of nature and the outdoors, we chose to get married at The Grand Barn at the Mohicans, located in a state park in Ohio. We spent the night with close friends and family, who have always been an important part of our lives. We were fortunate to be able to enjoy the beautiful fall colors of the state park during our outdoor ceremony, as well as gorgeous views from treehouse cabins, where we stayed on the property! Two of the eight tree-houses on the site were built by the famous Pete Nelson, star of the HGTV show “Treehouse Masters”. This photo is from our wedding day, which was truly the happiest day of our lives. Now that we are settling into married life back in Florence with our two dogs, Nora and Chloe, we are looking forward to an exciting year ahead and expect many more adventures are just over the horizon!” Nicole received her Bachelors of Athletic Training and Doctor of Physical Therapy Degrees from Duquesne University in Pittsburgh, Pennsylvania. Her passion and specialties lie in the treatment of athletes of all ages and skill levels with a special focus on throwing athletes and runners. Nicole’s treatment goal is to optimize long-term patient recovery, with a thorough biomechanical evaluation and treatment plan to correct the cause, not just eliminate the symptoms. In her free time, Nicole enjoys doing yoga, distance running and watching ice hockey and football.
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NEWSLETTER The Newsletter About Your Health And Caring For Your Body
Improve Your Running Mechanics!
off, and your upper back should also be able to move in a backwards motion enough to keep your trunk above your center of gravity so that it prevents over-striding and excessive energy expenditure. 2. MAKE SURE YOU ARE STRONG IN ALL THE RIGHT PLACES. Running also requires a baseline level of strength throughout your body so that you are able to move efficiently and avoid injury as you progress distance or speed. Everything from your core and back muscles down to the tiny muscles of your feet need to be sufficiently prepared to move your body weight through space. Not sure how to incorporate a strengthening routine into your running program? Our physical therapists can help you determine which areas to focus on and how and when to complete strengthening exercises along with your running routine. 3. HEEL STRIKE. Do you heel strike while running? Approximately 80% of runners strike the ground with their heels first, while 15% strike the ground with their toes first. The remaining 5% run on the balls of their feet. In this case, the majority has it right - heel striking uses less energy than forefoot striking or midfoot striking, which can prevent fatigue and unnecessary over-exertion. If you
Are you a runner or interested in starting a running program? If so, it’s crucial to understand the importance of maintaining proper form and technique while you’re out on a trail, training for a marathon, or simply jogging through the neighborhood, especially if you’re beginning a running program for the first time or beginning one again after several weeks or months of rest or inactivity. At ProMotion Rehab and Sports Medicine, we want to make sure that you are performing at your optimal level of function, so that you can avoid injury and get the most out of your running, whether it’s a competitive sport for you or just a new hobby you’d like to try out! Below are a few factors to keep in mind when trying to improve your running mechanics and prevent injury: 1. MAKE SURE YOU ARE MOBILE IN ALL THE RIGHT PLACES. In order to move efficiently and prevent injury, runners require enough movement at multiple joints throughout the body, from the upper back and neck all the way down to the big toe. For starters, you need 30 degrees of upward motion at your big toe while your knee is completely straight in order to reduce stress through the arch of your foot and get enough push-off during each stride. You also need 20-25 deg of upward ankle motion to prevent over-striding and compensations occurring at other areas in your legs or trunk. Your hips should be able to extend 20 degrees in a backwards direction for proper push-
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Improve Your Running Mechanics!
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have been noticing increased fatigue while running and can tell that you’re not striking your heels first on the ground, try to ease yourself into heel striking by starting your run on the heels of your feet, rather than your toes. It may help boost your energy and help you perform better! If you’re not sure how your feet hit the ground, come to ProMotion Rehab and Sports Medicine and one of our physical therapists can take a look at how you run and give you some pointers. 4. CADENCE. A recent research article published in the National Institutes of Health analyzed the effects of cadence (i.e. how fast or slow steps are) on a runner’s likelihood of sustaining an injury. Forty-five healthy runners were studied to determine how differences in cadence affected loading or pressure on the hip and knee joints. Results concluded that a quicker cadence “generally leads a runner to hit midfoot compared to runners with longer strides.” Hitting the ground with your midfoot first can potentially cause pain or injury. To improve your cadence, try making your strides longer to help prevent injury!
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Contact ProMotion Rehab and Sports Medicine today for a personalized running assessment and home exercise program!
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HEALTHY RECIPE: SWEET & SOUR CAULIFLOWER
INGREDIENTS •5-6 cups cauliflower florets •3 tbsp vegetable oil •1/3 cup corn starch
•2 tbsp soy sauce •1/2 cup apple cider vinegar (may sub white vinegar)
•1 tsp garlic powder •1/2 tsp onion salt •1/4 cup ketchup •1 tbsp cornstarch •2 tbsp cold water
•3-4 cups steamed rice, for serving •thinly sliced green onions for garnish •3/4 cup sugar
DIRECTIONS Preheat oven to 425 degrees and grease a baking sheet. Combine cauliflower and oil in a large ziplock bag. Seal and shake to coat cauliflower in the oil. Open the bag, add corn starch, seal bag, and toss to coat again.Transfer coated cauliflower to a greased pan. Bake for 15-20 min until cauliflower starts to brown on the bottoms. Switch oven to broil and cook on high for 3-4 minutes just until tops start to brown. While cauliflower is cooking, prepare the sauce by adding sugar, vinegar, soy sauce, garlic powder, onion salt, and ketchup in a medium sauce pan. Stir and bring to a boil. Whisk together the corn starch and cold water in a small bowl until dissolved. Add to sauce pan and stir until thickened, then reduce to low heat. Combine roasted cauliflower and sauce. Serve with steamed rice and top with sliced green onions. https://www.lecremedelacrumb.com/baked-sweet-sour-cauliflower/
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CALL TODAY! LAKE CITY (843) 374-0185 FLORENCE (843) 407-0377
DO WHAT’S GOOD FOR THE HEART!
EXERCISE ESSENTIALS
Strengthens Core
FRONT PLANK FOREARMS & FEET Lie on your stomach with elbows bent. Your legs should be straight out behind you with your feet together. Raise up on your forearms and toes. Create a nice straight line with your body from your head to your heels. Concentrate on tucking your pelvic to engage your abs, squeezing your glutes and quads to keep your legs straight, and squeezing your legs together as you hold. Hold for 20 seconds and repeat 3 times.
PATIENT SUCCESS SPOTLIGHT 3. Move more. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate to high intensity exercise.Try to move regularly throughout the day as well, rather than sitting for hours on end. You can also break exercise up into smaller time increments as short as even just a few minutes.Think of these as exercise snacks; if you can perform several exercise snacks a day that get your heartrate up enough to where holding a conversation is difficult, you should be creating a sufficient cardiovascular challenge that will ultimately improve your heart health. 4. Eat more plants and whole foods. You don’t have to be a vegetarian or vegan to be heart-healthy. But most nutrition plans and diets that seem to work have one thing in common, and that is eating an abundance of plants throughout the day. Remember, food is fuel for your brain and your body.The less refined and processed your food is, the more nutrient-rich it will be, and therefore the better it will be for your heart and the more energy it will provide for you. 1. Aim for QUALITY sleep. Getting enough sleep can be challenging for a variety of reasons. Even if you can’t add more hours to your nighttime routine, there are lots of ways to improve the quality of rest you get, includingavoidingscreens30minutesbeforebed,usingblackoutcurtains to make your bedroom completely dark, and going to bed and waking at the same time each day, regardless of whether it’s during the week or weekend. Good sleep allows for better overall recovery and reduces stress, which translates to better heart health. 2.Keep thepressureoff. Getyourbloodpressurecheckedevery3-5years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure that’s been confirmed, check it every year.
Alwaysconsultyourphysical therapistorphysician before starting exercises you are unsure of doing.
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Clinic News
Thank you for voting for us in the Pee Dee’s Best of 2019 competition! We are thrilled to have received this honor!
“I appreciate that Nicole is knowledgeable about PT and running.” “Going to PT at ProMotion and working with Nicole Jankowski helped me get back to what I love doing and without knee pain… running! I appreciate that Nicole is knowledgeable about PT and running. She understood my desire to keep doing what I enjoyed and challenged me each session to maximize my potential. The entire staff is helpful and truly wants to see every patient get back to his/her max level of health. “ - Sarah
Stay tuned for details on our next free running workshop later this spring. LAKE CITY 148B Sauls Street FLORENCE 610 W. Palmetto Street
Lake City, SC, 29560 TEL: 843-374-0185 FAX: 843-374-0189
Florence, SC, 29501 TEL: 843-407-0377 FAX: 843-799-1944
www.physiosc.com
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