MOVE WELL,LIVE BRAVE, LOVE MORE January 2021

1/24/2021

Dr. Lynne's Move Well Tip: START SMALL and Lay 1 Brick Daily...

One of the ways I love to move well is by running:) I have learned that one of the simple ways I can I can keep running is to keep my muscles healthy through foam rolling, trigger point, TRX rocking... Click on the video below for my START SMALL Tip to help me (and hopefully you) move well in 2021!

Please comment below and let us know what SMALL/1 Brick you can start laying DAILY to help you MOVE WELL!

Live Brave Tip: Overcome Pain and Injury to Build Your Rome

2 Key Questions that helps us and our clients overcome pain and injury and LIVE BRAVE/Build ROME!
1. What is the pain or injury keeping you from doing?
2. If you didn't have this pain or injury, what would you want to achieve?
One of the many ways we are different at The Movement Clinic is that we help our clients Move Well beyond the pain and injury so they can have the courage to LIVE BRAVE!

Dr. Lynne's Answers:
1. What's pain and injury keeping me from doing?
***Running Faster and for longer distances
2. If I didn't have this pain or injury, what would I want to achieve?
***I would train to qualify for the Boston Marathon!

Please comment below and let us know what you want to achieve!

LOVE MORE Tip: Celebrate with Jen...

Last year, Jen had a goal to walk to get healthier and prepare for her girls’ hiking trip.Unfortunately, back and knee pain was keeping her from walking for more than 5 minutes without having to stop. Instead of waiting for her knee and back pain to subside, she decided to get a home exercise bike, since biking didn’t hurt her back or knee. After a few weeks of struggling to get on her bike more than 1-2 times per week, she decided to aim for 5 minutes on the 4 days that she didn’t work. Every week she added 1 minute, then slowly started biking on workdays. After 3 months, Jen was biking 5-7 days each week for up to 20 minutes each time! She admitted that on the days she didn’t bike, she felt worse. Eventually, that feeling became her motivation to bike, even when she didn’t feel like it! Now that her knee and back pain have decreased, her biking endurance has given her the confidence to increase her walking too!

Lynne's Love More...
I have been rolling my muscles daily and felt confident to run the Pensacola Beach Half Marathon put on by Pensacola Runners Association on January 9th. It was my 1st longer distance run in almost 2 years! I finished without any pain and actually enjoyed the race:)

Please comment below and let us know what small changes you have made so far! Let's celebrate!!!

4 Comments

Rachael

1/24/2021 05:51:32 pm

Herniated disk that gives me back pain and pain down my leg when I put to much strain on my back, lift too much, or run.

I’d love to run without causing myself back and leg pain.

Dr. Lynne Virant, PT, DPT

1/25/2021 10:27:23 pm

Hi Rachael!
Thanks for your response! The challenging part when getting back to running from an injury or limitation is letting the limitation drive the level of the activity as your progress. As you noted, you can likely run, lift a certain amount or time or pace but then need to give your body time to recover. Problem is the intensity isn’t sufficient to challenge you, so you do “too much, too long or too fast.” Interval run/walk running is great for increasing your endurance but you’ll likely need to supplement the cardio with something less impactful on your back until you develop the endurance. Also training with the TRX suspension trainer is a great way to challenge your trunk to help develop your back strength and muscular endurance! Let’s touch base and see how we can help you achieve your goals!

Tammy

1/24/2021 09:05:28 pm

My hamstrings have been so tight and I have that ball. That’s going to be my first small step 😂

Dr. Lynne Virant, PT, DPT

1/25/2021 10:30:51 pm

Hi Tammy!
I discovered the ball when I was once struggling with knee pain. Turns out my hamstrings were affecting my knee movement and leading to my pain. Since then I’ve started with this when I roll. Fortunately, I haven’t had the same issue again but maybe it’s because this helps me keep my leg muscles “happy”! Let me know how it goes. It may also help with your recovery from deadlift workouts!