Miles for Charity Virtual Run Challenge Raises $2,280 for Children's Mercy Hospital
Roadrunners of Kansas City (RRKC) congratulates Janet Buchanan and Scott Merryman, winners of RRKC’s first-ever Miles for Charity Virtual Run Challenge, held April 27 to May 3, 2020. Janet and Scott, who were paired through random selection, ran a combined 96 miles over the week-long challenge.
Challenge donations totaled $1,140, which CoachAmyPT matched for a total of $2,280 total funds raised. Our winners chose Children’s Mercy Hospital as the beneficiary of the virtual charity run.
COVID-19 Clinic Policy Update as of May 2, 2020
We understand that it can be confusing to determine which services you can legally and safely receive as regulations and recommendations change frequently. Following are the updated policies for our clinic, as of May 2, 2020, based on new information from our state and local governments.
If you have any questions, please contact us. As before, and as always, our number one priority is the safety and well-being of our patients and their families.
Who should come in?
Patients with pain and/or swelling.
Patients experiencing limitations in activities of daily living.
Patients recovering from surgery.
Patients experiencing chronic pain.
Patients recovering from an injury.
Patients being treated for other essential needs.
Who should WAIT to come in until Johnson County, Kansas Stay at Home is Lifted? (current projected date is May 11th)
Patients being treated only for performance-based treatments, including sport enhancement or recovery.
Patients seeking therapy for maintenance.
Patients interested in running evaluation.
Who should NOT come in?
Patients or patients with household members who have been ill in the last 2 weeks.
Patients or patients with household members who may have come into contact with someone who has been experiencing symptoms similar to COVID-19 symptoms within the past two weeks.
Patients or patients with household members who have traveled out of state within the past two weeks.
What if I cannot or do not want to come into the clinic?
We are pleased to announce that we are able to offer telehealth consultations for those who cannot come in or would prefer to stay home. These services work especially well for:
New patients.
Patients with new or changing symptoms.
Patients with high risk for complications from COVID-19.
Patients that are under mandatory isolation due to current illness, exposure, or travel.
Patients needing progression in their home program on a case by case basis.
Telehealth does not work well for manual therapy, including dry needling, ART, and joint mobilization. However, Coach Amy can do some diagnosis and home treatment planning via telehealth, including demonstrating and checking the safe and accurate performance of functional exercises and dynamic motions. If you are unsure if telehealth works for your needs, email Coach Amy at amy@coachamypt.com.
Telehealth is not covered by insurance. Fees are $75 for a 30-minute appointment. Most patients need to follow up in person once it is safe to do so. Telehealth appointments cannot be made online. Patients interested in a telehealth appointment must email Coach Amy at amy@coachamypt.com.
Which group do I fall into?
Where your therapy needs fall is not always clear. In that case, please rely on us. We do not want you to go without therapy if you need it. Please email Coach Amy at amy@coachamypt.com to describe your situation if you’re unsure.
What do I do if I have to cancel my appointment?
If you were traveling or came into contact with someone with COVID-19/CODIV-19 symptoms, go ahead and schedule for two weeks from your return/your last contact with an ill person. Just be sure to review the parameters again before coming in for your rescheduled appointment.
If you are ill, please wait until you are healthy to schedule. Schedule two weeks from when you are symptom-free.
If your therapy needs do not fall within the parameters of those we can currently see, please schedule an appointment after May 11th, 2020.
What is being done to protect against contamination?
The waiting area is closed indefinitely. Our patients wait for their appointments in the comfort of their vehicles.
All providers and patients are wearing masks while in the building and during treatment.
Patients are being asked to reschedule if they meet the above-stated specifications regarding illness and travel or have nonessential needs.
Cleaning and sanitizing processes follow the Center for Disease Control (CDC) and the World Health Organization (WHO) guidelines, including using alcohol-based products on all surfaces following each patient visit, including devices used for payment and recording patient notes.
Coach Amy follows CDC and WHO recommended processes for handwashing for anyone entering the clinic.
Coach Amy takes her temperature twice a day and takes the temperature of anyone entering the clinic.
We are closely monitoring recommendations from CDC and WHO.
Email reminders are sent to patients the week of their appointments reminding them of clinic guidelines.
We will continue to keep you up to date with any new information we receive.
Thank you for your trust, confidence, and cooperation. We wish you all the best of health.
Miles for Charity Virtual Run Challenge
Roadrunners of Kansas City (RRKC) is excited to announce our very first VIRTUAL charitable run challenge open to all runners in the Kansas City area: Miles for Charity.
As a running community, we are all mourning the cancelation of our half-marathons, triathlons, and group training runs. But that doesn’t mean we cannot still run together virtually as we distance ourselves physically.
The Dates
This week-long virtual run challenge begins Monday, April 27, 2020 and ends Sunday, May 3, 2020.
The Inspiration
A CoachAmyPT patient participated in a small neighborhood virtual, distance-based contest to raise money for charity. The winners chose which charity the funds benefited. We were INSPIRED!
The Beneficiaries
Well, that’s up to you … if you win!
Winners will choose among several types of organizations impacted by COVID-19 in the Kansas City Metropolitan area, including:
Hospitals and healthcare workers.
Example: Children’s Mercy Kansas City
First responders (including firefighters, police officers, and ambulance workers).
Example: KC KS Fire Department
Housing support.
Example: reStart, Inc
Food insecurity.
Critical human services.
Example: Working Families' Friend
We gave examples for each type of organization, but our winners may choose their local hospital, food pantry, etc.
The Match
Let us know if you work with a company that would like to match funds raised.
The Plan
RRKC will pair each participant with another runner. While the teams will not run together because of the need for social distancing, the pair’s miles will be combined together.
Runners will log daily miles for one week. RRKC will tally the totals and announce the winner.
The Cost
The cost to enter the challenge is a minimum donation of $25. You may donate more if you’d like.
Details for payment will be provided following registration.
The ONE Non-Negotiable Rule
To prevent injury and protect your immune system, participants may not increase their weekly mileage by more than 10%.
To determine this number:
Look at your total weekly distance for the last 4 weeks.
Choose the week with the most miles run.
Take 10% of that number.
Add it back to the original distance.
For example, let’s say your last 4 weeks look like this:
week 1 - 40 miles
week 2 - 50 miles
week 3 - 45 miles
week 4 - 43 miles.
Here are your calculations:
Take the largest number (50 miles).
Multiple it by 10% (5 miles).
50 x .10 = 5 miles
Add it back to the original number (50 miles)
50 + 5 = 55 miles
You may not exceed 55 miles during the challenge week.
Please read the Racing and Training Virtually RRKC blog post to learn more about this rule.
While that’s our only rule, you must, of course, also follow all social distancing mandates decreed by our state government.
The Final Step
Please join RRKC’s first-ever VIRTUAL charitable run, Miles for Charity, by registering here.
Our Big Ask
Let’s raise as much money for these charities as possible! Help us encourage our entire KC running and triathlon community to participate. Please share this blog post or our social media posts on your social media accounts or email the link to this post to friends and family.
We look forward to seeing you, virtually, on the run!
Questions? Contact RRKC at info@roadrunnerskc.com.
Stay Strong and Stay Healthy While You Stay at Home
The past couple of weeks have led to changes in every single facet of our lives, and if we are going to come out healthy on the other side we must adapt. Due to public ordinances, many people are working from home. Since most of us don’t have an ideal home office setting, there is the potential for injury if we aren’t intentional about how and where we set up our home offices.
“I predict a rise in injuries over the next several months as people work in less than ideal ergonomic positions and move less. ”
It is tempting to slouch on the couch with a laptop and sit idle in the same position for extended periods of time. With no meetings to attend, parking lots to walk from or stairs to climb throughout the day we are at high risk for becoming petrified at our desks. This can lead to a slew of symptoms such as back pain, pain in the butt, headaches and forearm pain.
Here are some tips to help eliminate unwanted pain and injury while working from home:
Set an alarm to change your location every 30-60 min to vary body position. If your workstation is movable, consider relocating from sitting at the dining room table to a standing position at the kitchen island.
Set up your workstation far from the kitchen and fill your cup up halfway, forcing you to get up and walk more often back to the kitchen for refills.
Use the restroom furthest from your workstation so that you are forced to walk a longer distance or up and down the stairs.
Walk up and down the stairs 10 times for heart health and glute strength each time you take a break from your workstation.
Use a Swiss ball in lieu of a chair at one of your work stations to work your core while sitting upright.
Incorporate dynamic stretches into your lunch break and again at the end of the workday. Stay tuned for a video with our favorite mobility routines.
Set up your screen and keyboard correctly. For both standing and seated positions, your elbow should be in an “L” position at the keyboard and your eyes should line up with the top 2-3 inches of your monitor.
Who knew that working from home would be so much work?! Establishing new habits can sometimes feel like work, so incorporate these suggestions into your at-home routine from the beginning and you’ll establish a “new normal” with greater ease.
CoachAmyPT remains open to treat patients recovering from surgery, major injuries and debilitating pain. If you develop debilitating pain during this time, please email Coach Amy so she can assess whether you need to make an in-person appointment or a telehealth PT consultation.
As always, prevention is the best medicine. A little intentional daily effort can help you stay strong and healthy while you stay at home.
Sheltering-At-Home Impact on Your Physical Therapy at CoachAmyPT
PT is considered essential as we mitigate pain and restore full function and movement, which is critical to staying well, especially now.
PT is considered essential as we mitigate pain and restore full function and movement, which is critical to staying well, especially now. Let’s put this another way:
Your health and well-being are essential.
The decision to remain open has not been an easy one. We re-evaluate on a daily basis. It continues to come down to this: our number one priority is the safety and well-being of our patients and their families. As long as we determine that you and your family are best served by Coach Amy seeing patients, we will continue.
Who should come in?
Patients recovering from surgery.
Patients experiencing chronic pain.
Patients recovering from an injury.
Patients being treated for other essential needs.
Who should NOT come in?
Patients or patients with household members who have been ill in the last 2 weeks.
Patients or patients with household members who may have come into contact with someone who has been experiencing symptoms similar to COVID-19 symptoms within the past two weeks.
Patients or patients with household members who have traveled out of state within the past two weeks.
Patients with nonessential needs.
Are my PT needs essential?
We do not expect you to determine whether or not your needs are essential on your own. Please rely on us to help you make that decision. We do not want you to go without therapy if you need it. Please email Coach Amy at amy@coachamypt.com to describe your situation if you’re unsure.
What do I do if I have to cancel my appointment?
If you were traveling or came into contact with someone with COVID-19/CODIV-19 symptoms, go ahead and schedule for two weeks from your return/your last contact with an ill person. Just be sure to review the parameters again before coming in for your rescheduled appointment.
If you are ill, please wait until you are healthy to schedule. Schedule two weeks from when you are symptom-free.
If you have nonessential needs, schedule for the end of Johnson County’s 30-day stay-at-home order: April 23rd.
Email Coach Amy for further instructions. We are looking into ways to help you remotely, including telehealth options. We will keep you informed.
What is being done to protect against contamination?
We closed our waiting area. Our patients wait for their appointments in the comfort of their vehicles.
All providers and patients are wearing masks.
Patients are being asked to reschedule if they meet the above-stated specifications regarding illness and travel or have nonessential needs.
Cleaning and sanitizing processes follow the Center for Disease Control (CDC) and the World Health Organization (WHO) guidelines, including using alcohol-based products on all surfaces following each patient visit, including devices used for payment and recording patient notes.
Coach Amy follows CDC and WHO recommended processes for handwashing for anyone entering the clinic.
Coach Amy takes her temperature twice a day and takes the temperature of anyone entering the clinic.
We are closely monitoring recommendations from CDC and WHO.
Email reminders are sent to patients the night before their appointments reminding them of clinic guidelines.
A Message from Coach Amy
This is a difficult time. It’s hard to make decisions with little information. It’s hard to know what’s best. I will do whatever I can to help you navigate whether or not you should come in for treatment. Email me. I will answer you as soon as I can.
We are all affected by COVID-19, whether we are on the front lines saving lives or being responsible by sheltering in place. My heart goes out to each and every one of you.
We will continue to keep you up to date as additional information is provided to the physical therapy community regarding how we can ensure your health and safety, alternative opportunities to treat our patients, and any other information impacting how we can best help you during this difficult time.
Thank you for your trust, confidence, and cooperation.
COVID-19 Update for CoachAmyPT Patients
Our number one priority always is and will remain the safety and well-being of our patients and their families and that is vital especially now.
Coach Amy is closely monitoring the recommendations from the Center for Disease Control (CDC) and the World Health Organization, and we feel confident that the universal precautions we follow on a daily basis with regard to the treatment of patients are excellent. We have taken extra precautions to provide the safest environment for your scheduled appointments.
Again, we ask that if you or anyone in your family has been ill in the last 2 weeks, please reschedule your appointment. Additionally, we ask that you reschedule if you think you may have been exposed to anyone who has been ill or experiencing symptoms related or similar to the COVID-19 symptoms. We want to keep all of our patients, staff and community healthy.
Our hearts go out to anyone affected by COVID-19. Again, you and your family's health and well-being are our top priorities. We appreciate your continued trust, confidence, and cooperation. As we continue to provide care for our patients, we hope CoachAmyPT can be a place of healing, respite and positivity. Thank you for your understanding while navigate these new circumstances.
COVID-19 Announcement: CoachAmyPT is Open
CoachAmyPT is open and operating for scheduled (and wait-listed) appointments. For the safety of our high-risk patients, if you or any family members have flu-like symptoms including fever or cough, please cancel and reschedule your appointment. Late cancellation fees will be waived. Please notify us as soon as you can if you need to cancel.
As always, our clinic is safe and clean. We have taken additional measures to ensure that patients can continue their PT treatments.
We will continue to monitor the current situation in Kansas City regarding the COVID-19 pandemic and will keep you up to date with any changes to clinic policies. Thank you for your cooperation in keeping our clinic and patients safe. We hope you stay healthy and well.
How to Keep Training Amongst COVID-19 and Race Cancellations
Regular physical activity, along with a healthy lifestyle and practicing preventative measures, is one of the best defenses against viral illness, including the current COVID-19 pandemic. Coach Amy encourages athletes who are healthy to remain active and continue training with a few considerations:
While we are being advised to practice social distance during the COVID-19 pandemic, avoid crowded gyms and group classes with shared equipment and/or workouts occurring within 3 feet of other participants. If equipment is shared, make sure it is wiped down between each user with a 70% alcohol solution.
Rest after long runs and intense efforts. Long-distance running (one hour or more) and running at race effort can temporarily weaken the immune system for up to 72 hours. If your plan calls for intense and long efforts, recover fully with rest and hydration. Take extreme caution with regard to exposure to others during the time you are vulnerable.
Consult your coach and adjust your training plan if needed. Many national group races have been canceled or postponed, including the St. Louis and Boston Marathons and Ironman Puerto Rico. You may need help managing your training plan to ensure you still achieve your peak performance.
Take precautions if you attend an organized group run. Check out Coach Amy’s post on Tips for Staying Healthy at Group Runs.
“Many components of the immune system exhibit adverse change after marathon-type exertion...including the mucosal tissue and lung...Of all immune cells, natural killer (NK) cells, neutrophils and macrophages...exhibit the greatest changes in response to marathon competition, both in terms of numbers and function. [During this time] viruses and bacteria may gain a foothold, increasing the risk of infection. ”
As always, exercise regularly and opt for fresh air. It benefits your physical wellness as well as your mental health not only during the COVID-19 pandemic but also during any flu season and all year long!
Pain or Injury Doesn’t Mean You Have to Quit
Nothing is more frustrating than becoming injured during training. Even with a sound training plan, injury can occur in all shapes and sizes. With early intervention, physical therapy can keep athletes going with minimal to no disruption in training. In chronic cases, modification or a break from training may be necessary, but physical therapy can help return runners back to sport earlier and healthier.
When injury occurs, it doesn’t always mean you have to give up the sport or hobby you love. Weekly testimonials from my patients prove that by listening to our bodies, seeking treatment, and putting in the work, we can go on to accomplish our goals.
“Recently, I twisted my ankle on some ice and snow, and I had a race that weekend I didn’t want to miss. Dry needling, ART and physical therapy had me running my 10k two days later without any discomfort. ”
“I’ve been doing the stretches you showed me, squatting properly and taking my pace slow.... excited to report that I ran my first pain-free three miles [in months].”
“I was experiencing severe lower back pain while training for a half marathon, any time I ran longer than 6 miles or so. It didn’t hurt while I was running, but the day after I’d run it would hurt so much I’d be in tears. I had shooting pain down my hips and legs too. I started seeing Amy for physical therapy sessions, including Active Release Therapy (ART) and a lot of strength training. After a couple of sessions I was mostly pain free, and I was able to continue to run and train for my half marathon.”
Physical therapy combined with ART and/or Neurological Dry Needling can significantly speed up healing time and reduce the effects of injury. Combined, these treatments produce powerful results. ART is covered under insurance, and dry needling is a cost effective “add on” treatment to a standard PT session.
Treatment is important, but prevention is also important for an active lifestyle. CoachAmyPT patients graduate from PT armed with a better understanding of the causes of their pain and a personalized plan that may include home exercises to help prevent injury in the future.
Top Five Training Errors That Lead to Injury in Runners
Two months into 2020 and many runners are deep into training for Spring and Summer races while others are running to get in shape, to decrease stress or even just for the fun of it. Regardless of goals and experience runners can fall victim to injury. Running injuries are usually the result of several issues combining to create the perfect storm. Frequently a part of that storm includes training mistakes. Today we summarize the top five training errors that can lead to injury. Are you making any of these mistakes?
“Getting to the bottom of a runner’s injury is like solving a puzzle; the four corners are strength, mobility, biomechanics and training.”
Here are the top five training errors that Coach Amy finds lead to injuries:
Increasing total weekly mileage and long run mileage too quickly.
Lack of recovery between training runs within the building phase, after races and between seasons.
Not enough, too much or the wrong kind of cross training.
Lack of varying intensity of hard and easy runs.
Changing running form, surface, or shoe type without a slow, gradual introduction and without professional guidance.
Personalized coaching can help create a individual training plan just for you to prevent these errors. If injury does occur, physical therapy with a therapist that specializes in running can speed up and improve success with recovery.