Body Gears Newsletter by Body Gears Physical Therapy
DR. JENNIFER COHEN, PT, DPT, OCS, MPH NEWSLETTER The Newsletter About Your Health And Caring For Your Body Getting To Know The Body Gears Physical Therapy Team ® ®
Jen earned her Bachelors of Science in Movement Science, magna cum laude, from the University of Pittsburgh. She then earned her Masters in Public Health at Boston University, and her Doctor of Physical Therapy from MGH Institute of Health Professions where she also received the Marjorie K. Ionta award. Jen specializes in orthopedics, earning her Orthopedic Clinical Specialist certification. She is passionate about treating the “whole patient” and uses her experience working in multi- disciplinary settings, and continued education in manual therapy and orthopedics to better serve her patients and help them return to an active lifestyle. Jen has been involved in athletics her entire life, from gymnastics to cross country as a child to competing on the University of Pittsburgh crew team. Today she is an avid runner and enjoys participating in triathlons, half marathons and other local races. She loves to rock climb, and spend time outside with her family.
Jen became a physical therapist because she is passionate about helping patients heal and overcome their injuries. “Part of helping my patients recover is discovering the real impairments, and finding the most effective solution that will improve their overall quality of life.” Jen is so happy to join the Body Gears team after spending time in Boston, Pittsburgh, and South Florida.
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Find Jennifer at our Winnetka location, doctor's prescription no longer necessary.
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NEWSLETTER The Newsletter About Your Health And Caring For Your Body
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ENSURE YOUR BODY CAN GO THE DISTANCE! For the Love of Running
INSIDE:
• Do You Really Need To Warm Up? • Body Gears News
• Exercise of the Month • Patient Success Spotlight
® 2. Have a look at the bottom of your shoes. The wear patterns on your shoes show where your foot first strikes the ground while running. If there’s more wear closer to your heel, it could indicate you're running too upright. It also makes you more likely to over-pronate, waste energy on excessive vertical motion, and increases the demand on your calf and shin muscles. 3. Analyze your arm swing. While running, your arms should swing to the phrase “hip to nip” – your wrists should never swing below your hips or above your nipples. If your obliques are compensating to hurl your pelvis forward, these muscles designed to create rotation rather than forward plane motion will create excessive arm swing that often crosses your midline. Ask your physical therapist for a full running assessment that includes the assessments above and more! No prescription needed for the assessment, and now in Illinois & California, no prescription needed for treatment either!
Efficiency isKEY indistance running–youcannotafford towasteanyamount of energy. Our Body Gears Physical Therapists utilize CoreFirst ® Strategies that get your body well aligned and your core initiating FIRST every time so your movements are more efficient. Instead of wasting energy moving side to side or twisting, your core abdominal muscles keep you moving forward. Below are 3 simple CoreFirst ® self-assessments you can use to make sure your running technique is as efficient as possible! 1. Check out your alignment. Believe it or not, when you’re running, you should be tilted slightly forward – about 6 o from the ankles. If you run with your torso too upright, it accentuates the curve in your lower back. This can lead to a less efficient running technique and even lower back pain due to the inability of the core muscles to contract effectively in this position. Remember, the less your core is working, the harder your legs have to work. If you can’t run on a treadmill next to a mirror, have someone film you or check out your reflection in windows or water during your run.
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Do You Really Need ToWarmUp?
Is it worth “waking up” your muscles or is it better to save time and energy? Ever a debate! Because we often subject our bodies to hours of sitting with bad posture and subsequently moving with poor mechanics, the answer is a resounding yes! If you spend most of the day slouching at work or slumped in the car, you should most definitely warm up before every single run. What should you do? “Warming up” can mean very different things to different people and the type of warm-up you do is very important if you don’t want to be wasting your time and energy. This generic term can mean anything from a pre-workout one-mile jog to ladder sprints, to dynamic and even static stretching. Unfortunately, not all warm-ups are effective and some are even detrimental to your performance! At Body Gears, we take it a step further and often prescribe something for our patients to do before they even start to warm up. It’s called “Getting in Gear," or GIG for short, and it’s always customized specifically to what your body needs to get the most out of your warm-up and maximize your training. It could mean mobilizing a joint whose stiffness contributed to an old injury or even activating a specific muscle whose sluggishness is contributing to your premature fatigue. Once you’ve completed your prescribed GIGs, it’s on to a dynamic warm- up. The goal of this type of warm-up is twofold: 1. Increase blood flow to your muscles
® To achieve this, we’ve compiled 7 easy dynamic moves that target your leg muscles and especially your hip joints to help you safely max out your body’s full potential. Email Social@BodyGears.com and request your FREE copy of our Running E-Book (includes the full Body Gears Dynamic Warm-Up)! 2. Remind your muscles how to generate force through ranges of motion you don’t frequently use during the day – by showing your muscles they have the strength to support you and don’t have to shut off or seize up, you’ll significantly reduce your risk of injury.
Exercise of theMonth Try this movement as part of your dynamic warm-up.
Grilled Shrimp Tacos w/ Sriracha Slaw
• 1/4 c. extra-virgin olive oil • 3 tbsp. freshly chopped cilantro • Juice of 3 limes, divided • Kosher salt • Freshly ground black pepper • 1 lb. large shrimp, peeled and deveined • 1/4 head red cabbage, shredded • 1/4 c. mayonnaise • 1 tbsp. sriracha • 4 medium tortillas
HamstringSweeps
In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper. Add shrimp to a baking dish and pour over mixture. Toss until completely coated and let marinate 20 minutes. Meanwhile, make slaw: In a large bowl, toss cabbage with mayo, remaining lime juice and sriracha. Season with salt. Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side. Grill tortillas until charred, 1 minute per side. Serve shrimp in tortillas with slaw.
Dynamic Hamstring Stretching: Step your heel forward while keeping your toes up and your knee straight. Sweep your hands down towards your toes. You should feel a stretch down the back of each leg as you alternate taking steps forward. Take 5-10 steps on each side.
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Patient Success Spotlight
Body Gears News
Training for the Chicago Marathon is kicking into high gear this month. We're very excited to support Dr. Jennifer Cohen Cohen who will be amongst the thousands of runners this year. Check out Dr. Cohen's bio on the cover of this Newsletter! Dr. Hannah Sutter-Balke is also training hard and will be running in the Missouri Cowbell Marathon in St. Louis. We are excited to support her in another great city we call home. Check out Dr. Hannah's bio on our website!
GREAT FOR RUNNERS! AARON SNYDER IS A WIZARD!
"I had a true 5* experience at Body Gears and highly recommend. My story: Was training for a marathon and experienced unusual lower leg pain that my podiatrist and another physical therapist struggled to understand. During my first session with Aaron, he diagnosed it rather quickly after a full assessment of my feet, legs, walking style, running stride, etc. Not only did he effectively reduce the immediate pain, but he also prescribed permanent changes to my running form that have eliminated recurrence of the injury (it had been a repeat offender for me). Best of all, his guidance and help made me into a better runner. He prescribed other exercises and posture changes that improved my physical abilities across the board. The changes were so rapid and so effective that I was able to take 14 full minutes off my marathon PR. Coming to Body Gears and working with Aaron have been the best things to help my running after many years of trying to improve and meet higher goals. - Kevin M. (Body Gears Graduate)
Coach Brendan has run 92 marathons including 2 in 15-degree Antarctica! Listen to him and Body Gears Founder April Oury talk about his past experiences, the 4 critical elements of marathon training, run/walk marathoning, and so much more! Find it on Sound Cloud @BodyGearsPT
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Request AComplimentary Screening
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Schedule Your FreeDiscovery Session www.BodyGears.com | 877-709-1090 VISITOURWEBSITEORGIVEUS ACALL: Whether you’re recovering from an injury, training for a competition, or you’re striving for better health, wellness and freedom of movement, Body Gears can help you achieve your optimum self. This 20-minute appointment will allow you to meet a physical therapist, share your story, and complete a mini-assessment. The purpose of this screening is to answer two questions: 1. Which techniques will help you change your story? 2. How can Body Gears help you achieve your functional goals? Our physical therapists will be able to quickly provide you the information you need to take the next step. We hope it's with us! ®
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Imerman Angels was created on the belief that no one should have to face cancer alone and without the necessary support. At 26 years old, Jonny Imerman was diagnosed with testicular cancer and began his fight against the disease. Throughout his experience, Jonny was lucky enough to have loving support from his family and friends but had never met anyone his age who was a cancer survivor. He wanted to talk to someone just like him, someone who truly understood, and was intimately familiar with his experience. In short, he was looking for someone who had already faced the same type of cancer. This was the beginning of Jonny’s vision and in 2003, it became a reality when he founded Imerman Angels. Through their unique matching process, Imerman Angels partners anyone, any age, any gender, anywhere and any cancer type seeking support with someone just like them – a “Mentor Angel”. A Mentor Angel is a cancer survivor or caregiver who most importantly has faced the same type of cancer. Their service is absolutely free and helps anyone touched by any type of cancer, at any cancer stage level, at any age, living anywhere in the world. These one-on-one relationships give a cancer fighter or caregiver the chance to ask personal questions and get support from someone who has been there before. Mentor Angels can lend support and empathy and help cancer fighters and caregivers
navigate the system, determine their options, and create their own support systems. Frequently, caregivers experience feelings similar to those of the person facing cancer. Mentor Angels can relate while being sensitive to the experience and situation.
Team Imerman Angels is a group of individuals who participate in events including 5K’s, 10K’s, half marathons, and marathons to triathlons, cycling events to literally any type of event that they are interested in. Through these events,
participants increase awareness of Imerman Angels and raise much needed funds to enable Imerman Angels to provide its services to those impacted by cancer so that no one faces cancer on their own. For the past 4 years, Body Gears has been supporting Team Imerman Angels at the Chicago Marathon. This year we will also be there cheering on team members with our PTs providing much needed post-race services. If you’d like to show Team Imerman your support, donate today or stay tuned for next month’s newsletter where we’ll be announcing an exciting way you can get involved! Donation link: https://www.crowdrise.com/ TeamImermanAngels2018BankofAmericaChicagoMarathon
FREE 20-MINUTE RUNNING ASSESSMENT
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Take advantage of a free 20-minute Running Assessment performed by a Body Gears Physical Therapist. This is a great opportunity to have a movement specialist analyze your running mechanics and have any areas of pain or discomfort screened for injury. Whether you’re training for a marathon or a 5K, make sure you’re getting the most out of your training sessions! Come in for a free assessment at any of our clinics and in Illinois and California, you can now come in without a prescription from your doctor. The 20-MINUTE Running Assessment will be performed by a Physical Therapist and include the following: - Overall body posture review
- Posterior muscle chain strength testing - Core muscle initiation, strength, and endurance testing - Pelvic mobility and alignment in stance and stride Email info@bodygears.com to request yours before your next run!
Chicago - West Loop | Chicago - Lincoln Park | Wheaton Winnetka | Oak Brook | Oak Park | St. Louis | San Diego
- Gait analysis of walking and running - Lower limb joint mobility measures
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