Why is there a basket of used athletic shoes in the CoachAmyPT clinic?
We are collecting used adult-sized athletic shoes throughout the month of October.
“Inadequate physical activity results in an added $117 billion in health care costs in the U.S. and leads to reduced quality of life for millions of Americans. As we struggle to address a global pandemic, it’s more important than ever to encourage movement to help people manage pain and other chronic conditions, recover from injuries and reduce the risk of future injury and chronic disease.”
We are Celebrating National Physical Therapy Month.
National Physical Therapy Month is in October, and this year's theme is the promotion of physical activity, and the unique value physical therapists bring to help people get moving. That is in sync with CoachAmyPT's primary mission to keep Kansas City moving and moving well.
So, to celebrate National PT Month, we are collecting used athletic shoes and co-hosting a run/walk event with the Roadrunners of Kansas City to benefit ScrapsKC. ScrapsKC provides food, clothing, employment, and companionship to the homeless in Kansas City.
Will you Help us Celebrate PT month?
There are two ways you can join in the fun.
Donate gently used adult-sized running or athletic shoes. You can drop them in our collection basket at the CoachAmyPT clinic throughout the month of October.
Join Coach Amy and the Roadrunners of Kansas City for "Run Your Socks Off!" A FREE run/walk event to benefit ScrapsKC. Bring new socks or used athletic shoes or both! Registration is required.
About ScrapsKC.
ScrapsKC provides food, clothing, employment, and companionship to the homeless in Kansas City. The homeless walk ten to fifteen miles a day and often don't get replacement shoes and socks regularly. Your donation of new socks and used adult running shoes can make a significant difference in the life of a person experiencing homelessness.
Celebrate our Anniversary and Run (or Walk) Your Socks Off for ScrapsKC
This October, we want to celebrate CoachAmyPT's fifth anniversary with you, our patients, friends, and family because we owe our success to you. Our favorite way to party is with a charity walk/run. Please join CoachAmyPT and Roadrunners of Kansas City on Sunday, October 24th at 8:00 AM for our second "Run Your Socks Off!" event (we missed you 2020).
This event is FREE with a donation of new black or white adult-sized socks and/or a used pair of running shoes for scrapskc.
Bring your family and friends, wear your craziest socks, and walk or run for up to 50 minutes on the Indian Creek Trail.
Event details:·
October 24, 2021 8:00-9:30 AM
Meet at the CoachAmyPT clinic 4573 Indian Creek Parkway. Check-in at the registration table upon arrival.
Run or walk the Indian Creek Trail West for 25 minutes and turn around, so we all finish simultaneously! Feel free to walk or run for a shorter time.
Replenish with some snacks during the presentation of prizes.
Prizes will be awarded for the participant who:
wears the craziest socks
brings the most friends
donates the most socks
donates the most used running shoes
About ScrapsKC
ScrapsKC provides food, clothing, employment, and companionship to the homeless in Kansas City. The homeless walk ten to fifteen miles a day and often don't get replacement shoes and socks regularly. Your donation of new socks and used adult running shoes can make a significant difference in the life of a person experiencing homelessness.
Enjoy the Fall season outdoors, and spend time with family and friends as we celebrate five years of keeping KC moving and help our greater KC community.
Is warming up before running a good thing?
Coach Amy weighs in on this hot topic in a recent Roadrunners of Kansas City blog post.
The Trick to Controlling Age-Related Muscles Loss
Water is a great tool for Resistance Exercise Training; it provides resistance and also eases joint compression.
Aging is inevitable. Aging well takes a bit of work, especially when it comes to preventing age-related muscle loss. The trick to slowing down and controlling muscle loss is progressive Resistance Exercise Training (RET) for 30-60 min 2-3 times per week.
RET may use gravity, body weight, resistance bands, elevation such as hills, the tension on a bike, and even water!
For the best outcome, RET should involve multiple muscle groups at one time and use large muscle groups like performing bicep curls while simultaneously squatting or lunging. Some activities that meet these criteria include:
Pilates with reformer/weights/bands and body weight
Water Aerobics or water walking with resistance equipment such as paddles
Power Yoga
Hiking on hills/grades/stairs
“Make strength training fun and beneficial: mix up your training routine with a variety of tools and activities. ”
Choose activities that you enjoy to keep you motivated and consistent. Make changes once per month to progress difficulty, frequency, or duration.
It is never too early to start preventing age-related decline in muscle strength and mass. Developing a habit early has benefits now and later!
New or returning to resistance training after a significant amount of time off or change in health status? Check out our tips below before starting a new exercise routine.
Seek out coaches, personal trainers, and class instructors with superior credentials.
Check with your doctor before starting a new exercise routine.
Seek help from a physical therapist for assistance in beginning a program if you have medical considerations such as osteoporosis, joint replacement, or osteoarthritis.
Check out The Exercise And Screening for You (EASY) survey, a tool that helps provide guidance on appropriate exercise programs for persons over age 65.
Carbohydrates: hero or villain?
Sausage, Asparagus and Walnut Quinoa Pilaf with Cranberries
Complex Carbohydrates are essential.
Carbohydrates are blamed for many evils related to our health, causing many of us to limit or avoid them entirely. But are they really the villain they’re made out to be? Carbohydrates have an undeserved reputation. As a result, our health is at risk.
Google “no or low carbohydrate diet.” A long list of diet plans will fill the page. Your search results will include advice and books touting that eating a diet low or devoid of carbs helps us:
lose weight
tackle Type 2 diabetes
lower blood pressure, and even
perform better in endurance sports.
This is quite true when referring to simple carbohydrates, like cookies, fruit juice, and corn syrup. But believers beware: long-term diets devoid or low in all types of carbs may cause or worsen some disease processes and starve the body of key components for health and wellness.
Repair of the body—whether due to injury, illness, aging, or overworking while training—requires a tremendous amount of energy. The best source of fuel is harnessed from complex carbohydrates. Without them, the body will instead consume protein. We need that very protein to build and repair the body.
Body repair requires complex carbohydrates + protein.
These examples show the relationship between complex carbohydrates and recovery.
Example 1:
Injured Person with Chronic Back Pain and Sciatica (inflammation of the sciatic nerve)
With this condition, nerves, muscles, and fascia are inflamed and, in some cases, scarred and torn. Think of a frayed electrical cord. There are many treatments that can help, but without protein and energy from carbohydrates, the body will not have the components needed for repair. As an added bonus, complex carbohydrates decrease inflammation.
Example 2: Endurance Athlete Training for a Marathon or Triathlon
To prevent injury and enhance performance, endurance athletes require complex carbohydrates. An endurance athlete training for a race is in varying states of high volume and intense load with minimal recovery. The endurance athlete requires complex carbohydrates not only so that the body doesn’t break down muscle during activity, but also to decrease inflammation and aid in repair microtearing of skeletal muscle and tendons after and between workouts.
The key to garnering energy from carbohydrates is eating the right kind and the right amount.
Healthy carbohydrates are referred to as complex carbohydrates. They have the following characteristics:
Low or moderate in calories
High in nutrients
Devoid of refined sugars and refined grains
High in naturally-occurring fiber
Low in sodium
Low in saturated fat
Very low in, or devoid of, cholesterol and trans fats
Examples of complex carbohydrates:
quinoa
oats
buckwheat
bananas
sweet potatoes
beet root
blueberries
grapefruit
apples
kidney beans
chickpeas
How many carbohydrates do we need?
According to The Dietary Guidelines for Americans carbohydrates should make up 45 to 65 percent of your total daily calories.
When healing from injury, five servings per day is needed (1 serving = 15 grams).
Examples of one serving:
1 slice bread
1/2 cup cooked cereal
1/2 cup rice or pasta
3/4 cup dry cereal.
Whole grain sources give you more protein.
Endurance athletes should consume 0.5–0.7 grams of carbs per pound of body weight within 30 minutes after a training session that exceeds 60 minutes. For a 120 pound athlete, that is 60 - 84 grams of carbohydrates or 4 - 5.5 servings. This is in addition to consuming an adequate amount of carbohydrates during the activity.
Whether your body needs to repair as a result of aging, endurance training, illness, or injury, your body requires complex carbohydrates. Even in daily life, a healthy amount of carbohydrates, as listed above, is essential for a healthy diet.
And now we’re down to it: are carbs heroes or villains? Like many things, it’s all about balance. Just the right amount of complex carbohydrates make them a hero to your body, both for healing and prevention.
Let’s change our perception of this key component of our health so we can move better, work better and play better!
Subscribe to Roadrunners of Kansas City Running Tips Blog for upcoming articles on nutrition for athletes and more!
In the next article in our Nutrition and Healing series, we discuss what to eat to promote muscle repair. Stay tuned and subscribe to CoachAmyPT. In case you missed them, check out CoachAmyPT’s previous three articles on nutrition and healing:
In the state of Kansas, licensed health professionals including physical therapists may use nutrition tools as an adjunct to their profession. Coach Amy will not advise patients who require extensive meal planning, specific values for macro or micronutrients or patients with specific disease processes or on specific medication that are affected by dietary manipulation such as a diabetic. Patients in these circumstances should seek help from a registered dietician.
Foods to Eat When Recovering from Injury: Boost Anti-aging, Sports Performance and Recovery
Psst…I have a secret. What if I told you that we can fight aging, enhance sports performance and boost injury recovery with little effort, minimal cost, and no side effects? Would you be in? Me too!
And the secret is … delicious food - believe it or not!
One of the primary determinants we face with aging, high intensity/volume sport, and injury is inflammation. In our second CoachAmyPT article on nutrition, we discussed that it behooves us to avoid foods that increase inflammation and instead consume those that minimize it. In this article we share a list of some of those foods.
I have good news for you: there are a variety of foods, spices, and teas that possess anti-inflammatory properties, and, much to my glee, dark chocolate is on the list!
Controlling inflammation can be tasty. Below is a list of nutritional items with anti-inflammatory properties:
extra virgin olive oil
spinach, kale
fatty fish - salmon, tuna
strawberries, blueberries, cherries, grapes, and oranges
avocado
bell peppers, tomatoes, and mushrooms
green tea
turmeric
Turmeric comes in pills and powders that can be added to smoothies or cereals. It is also a spice that can be added to some dishes. More on turmeric in future articles!
dark chocolate/cocoa (low to no added sugar)
Before you fill a mug with hot cocoa or grab a dark chocolate candy bar, remember that sugary foods increase inflammation. But don’t worry! There are some naturally-sweetened dark chocolate sources. My favorite source for sugar-free chocolate is Lily’s. Their products are sweetened with a natural sugar substitute derived from Stevia rebaudiana. I’ve found them at health food stores like Sprouts and Whole Foods as well as the natural food section of bigger box grocery stores.
As you may recall from our CoachAmyPT article on inflammation, it is our goal in physical therapy to control inflammation. In addition to EPSOM salt soaks, relative rest, PT treatments (such as needling and Active Release Technique) we can boost our rehabilitation, performance, and anti-aging efforts with the food we eat. Bon appetit!
In the next article in our Nutrition and Healing series, we discuss the impact of carbohydrates on recovery. Are they as ugly as they’ve been made out to be? Stay tuned and subscribe to CoachAmyPT. In case you missed them, check out CoachAmyPT’s previous two articles on nutrition and healing:
Foods to AVOID When Recovering from Injury or During periods of High Volume and intensity with sport
My traditional post-marathon celebratory meal consists of a juicy burger, fries, and ice cream chased with cinnamon whisky shots to numb my legs! In fact, when I “hit the wall” during a race, the promise of this feast often pulls me through.
“Give up or give in, and you can kiss that post-race treat goodbye!” Surely the protein, sugar, salt, and carbs after 26.2 miles is deserved … right?
Not so fast!
The fact is, running over fifteen miles causes micro-tearing of the muscles. Torn muscles—whether caused by aging tendons, degenerative joints, high volume or intensity with sport, or broken bones from a fall or car accident—all have one thing in common: they generate inflammation.
Inflammation isn't all bad: it is the body’s healthy reaction to injury and disease. But too much of it can delay recovery, and, if prolonged, it can cause a vicious cycle of chronic pain. Our goal in physical therapy is not to abolish the inflammatory process, but rather to control it. We can do that in a variety of ways, including evaluating our diet.
Some foods can increase inflammation, inhibiting or delaying healing. Some of these foods include:
Refined carbohydrates and starches, like white bread and pastries
Fried food, like french fries
Red meat and processed meat
Soda
Sugars
Foods with a high glycemic index
Shortening/margarine
Sunflower, corn, and soybean oils
Doctors have been telling us to avoid these foods—or eat them in moderation—for decades, so I guess it isn't shocking to discover that, along with other harmful impacts, they also cause inflammation. It may surprise you, however, to learn that some foods touted for their health benefits may make it more difficult to control inflammation. Enter the omega fatty acid debate.
As with many health-related topics, scholars and scientists don't always agree with each other. There is some controversy about omega-6 fatty acids and inflammation. If you go digging for more information on this topic, you may find yourself heading down a rabbit hole. An article posted in Harvard Health Publishing may shed some light if you feel like diving in for more information.
In a nutshell, when foods containing omega-6 are eaten in moderation and balanced with foods containing a higher ratio of omega-3 to omega-6, they may not cause inflammation.
The following lists contain omega-6 to omega-3 ratios for a few foods. I encourage you to look up the omega-6 to omega-3 ratio of foods that you regularly eat. As always, if you are working with a dietician for health reasons, follow the specific diet plan that they provide to you.
Some foods containing a higher ratio of omega-6 to omega-3 fatty acids to eat in moderation:
tofu
ground fresh peanut butter (no sugar added)
walnuts, almonds, cashews
pumpkin seeds
commercial eggs
avocado
Some foods containing omega-3 fatty acids or a high ratio of omega-6 to omega-3 that are recommended by health/nutrition experts:
fish, like salmon
fish and flaxseed oils
omega-3 enriched eggs
flaxseed and chia seeds
oatmeal
spinach, broccoli, and kale
kidney beans
Looks like my high post-marathon race reward needs a makeover in order to promote recovery and prevent injury. In moderation, alcohol can decrease inflammation, so maybe I will keep the promise of one cinnamon whisky shot to help me punch through the wall.
While carbohydrates, protein, and salt need to be replaced post-marathon or when recovering from injury, the source of those nutrients is key. We will further explore healthy sources for those key nutrients as we continue with our nutrition series.
Subscribe to our blog and stay tuned for the rest of the articles in our nutrition series to learn more about what we should eat to promote healing.
Follow us on Facebook for recipes, exercises, and more health and wellness tips.
In the state of Kansas, licensed health professionals including physical therapists may use nutrition tools as an adjunct to their profession. Coach Amy will not advise patients who require extensive meal planning, specific values for macro or micronutrients or patients with specific disease processes or on specific medication that are affected by dietary manipulation such as a diabetic. Patients in these circumstances should seek help from a registered dietician.
Discover the Role of Nutrition In Healing and Prevention of Injury
We’ve all heard the old saying “you are what you eat.” And we all know what we eat impacts not only our weight and shape but also how we feel. But did you know that your diet also impacts preventing and recovering from injury?
Patients often ask me for nutritional advice. They are wise to do so: nutrition has a direct impact on recovery, prevention of injury, and, ultimately, function. While I am not a dietician, it is my responsibility as a physical therapist to provide information on nutrition as it relates to the healing process and as it pertains to medical conditions that I treat.
“It is within the professional scope of physical therapists to counsel and advise on nutrition in treatment as it relates to treating chronic pain, injury, inflammation, and optimal physical function. ”
The science of nutrition and health is constantly changing, and I’m keeping tabs on what you need to know. I’m diving into the latest research to find the most up-to-date information relevant to preventing and recovering from injuries. You’ll find my most important discoveries in a series of articles that include tips on what to eat (or not eat!) to fight chronic pain and inflammation and to promote tissue repair and function.
Whether these tips include eating avocados, protein shakes, or triple-chocolate brownies (I wish!), let’s discover how what we eat impacts prevention and recovery.
I hope you will join me on this journey. To learn more, subscribe to the CoachAmyPT blog.
In the state of Kansas, licensed health professionals, including physical therapists, may use nutrition tools as an adjunct to their profession. Coach Amy will not advise patients who require extensive meal planning or specific values for macro or micronutrients or patients with specific disease processes or on specific medications that are affected by dietary manipulation, such as diabetes. Patients in these circumstances should seek help from a registered dietician.
COVID-19 Clinic Policy Updates Effective February 2021
CoachAmyPT is pleased to announce that both of the healthcare providers working out of the CoachAmyPT clinic (Amy and Judy) have received both of their COVID-19 vaccinations.
The Centers for Disease Control (CDC) has updated their mask recommendations to include: double mask, KN95, or single mask snug fitting with a filter. Please follow the CDC guidelines.
Other than incorporating the above points, the following information has not changed. We are repeating it below for your convenience. If you have any questions, please contact us at any time.
CoachAmyPT continues to offer all types of appointments, including maintenance and performance-based treatments and running evaluations. As before, and as always, our number one priority is the safety and well-being of our patients and their families. Please review the following policies:
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 the country or have been on a cruise ship or river cruise within the past two weeks.
What do I do if I have to cancel my appointment?
If you are delaying your appointment due to travel restrictions or came into contact with someone with COVID-19 symptoms, schedule for two weeks from your return/your last contact with an ill person. Review our policies before coming in for your rescheduled appointment.
If you are ill, please wait until you are healthy to schedule. Schedule ten days from when you are symptom-free without the aid of medication.
What is being done to protect against contamination?
Both of the healthcare professionals working out of the CoachAmyPT clinic (Amy and Judy) have received both of their COVID-19 vaccinations.
The waiting area is closed indefinitely. Our patients wait for their appointments in the comfort of their vehicles. Text Coach Amy upon your arrival. She will inform you when it is safe to enter.
All providers and patients wear masks while in the building and during treatment. The Centers for Disease Control (CDC) has updated their mask recommendations to include: double mask, KN95, or single mask snug fitting with a filter. Please follow the CDC guidelines.
Patients are being asked to reschedule if they meet the above-stated specifications regarding illness and travel.
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.
Patient payments are made online when possible.
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.
Thank you for your trust, confidence, and cooperation. We wish you all the best of health and will continue to keep you up to date.
Setting Goals for Wellness: First Steps to a Great New Year
A new year and new beginnings lift our spirits as we dream of possibilities for the year ahead. This past year reminded us how much is out of our control. The key to goal-setting is to focus on what we can control. Consider these tips as you set goals for 2021:
Split a large goal into several small, achievable steps rather than one main goal.
Focus on variety.
Be flexible.
Find ways to hold yourself accountable.
Split Large Goals into Smaller Steps
Goals can be very powerful if the path to achieving them keeps us feeling motivated rather than defeated. Lofty goals drive us at first, but sometimes when that first setback occurs, we give up rather than continuing along the path.
Coach Amy recommends breaking down a larger end goal into smaller steps. The success we feel in accomplishing each smaller step provides the drive to continue along the path toward that end goal and makes us less likely to give up when there are setbacks.
Let’s consider Sarah, who wants to improve her posture. Instead of expecting herself to have perfect posture all day every day, she can break this goal into small chunks. For example, she can:
Strive to hold good posture for 10-15 minutes every 2 hours for 3 days each week during her work day. This serves as a great reminder to focus on posture.
Maintain good posture while driving and running errands.
Address weaknesses that prevent good posture or have evolved because of poor posture.
Start a strength program for 15 minutes twice a week.
Start a flexibility program for 15 minutes twice a week.
As Sarah achieves these smaller goals, her posture will gradually improve, and she can set higher goals every couple of weeks.
Focus on Variety with Wellness Goals
Set goals that come in all shapes and sizes for the mind and spirit as well as the body. Here are some great examples of variety you can incorporate into your goals (and steps!) for 2021:
Improve posture. If you’re working from home, this is a great goal for you.
Work on flexibility.
Get 7-8 hours of sleep per night.
Improve strength or incorporate cross-training into your routine.
Seek PT treatment for that nagging “niggle” that cropped up this past year.
Work on daily gratitude.
Give extra attention to self-care and techniques that improve mental health.
Go outside for fresh air on the warmer winter days.
Be Flexible
Our health and well-being are two of the dominant factors that drive our quality of life. Meeting the goals you set this winter will give you the boost you need to commit to improving your overall health and wellness for the rest of the year. If you have a bad day, don’t meet your goal one week, or things crop up that you didn’t plan for, be flexible and don’t give up. Give yourself a fresh start or slightly revise your goal or timeline, and give yourself credit for how far you’ve come.
Find Ways to Hold Yourself Accountable
It’s easier to achieve your goals when you hold yourself accountable, especially when you include a supportive community. Here are some helpful ways to keep true to your goals:
Write down your goals in a log or personal journal.
Vocalize your goals to others. Many have found posting on social media like Facebook and Instagram is helpful. You can find CoachAmyPT on Facebook.
Share your wellness goals with Coach Amy at your physical therapy appointment.
If you are a runner and interested in community support and camaraderie while achieving something new this winter, consider signing up for the Roadrunners of Kansas City (RRKC) month-long “Miles for Charity” challenge and check out our blog post on How to Set your 2021 Running Goals in the Face of the Unknown.
Being a part of a community brings us joy and helps us achieve our goals. We are proud to include you in our community.
As we leave 2020 behind, we take with us a reminder to accept what we cannot control and lean into what we can, like goal setting for 2021. Whether they are few or many, inspirational or routine, we look forward to hearing about your goals for 2021 and would love to be a part of helping you to achieve them, one step at a time.