Guide Physio & Rehab
Every other week I answer common questions my clients ask about their injuries, share tips that help you get ready for bucket list adventures, and make sure you’re able to stay active and healthy as you get older.
The exact sleep strategy you need
Happy Wednesday, A while ago, I saw my client (let’s call her B) for a check in and she told me that she had been having a hard time sleeping recently. My first questions were; What's your bedtime routine? Are you in pain? Do you get enough to eat before bed? Are you drinking alcohol or eating sugar close to bed time? Do you have any lights in your room or is it too warm? Do you do anything in your bed besides sleep and have sex? Based on her responses, B seemed to have great sleep hygiene so...
The 6 uncommon questions I ask everyone with sciatica
Happy Wednesday, This one gets a little into the weeds, but it’s about nerve pain, so stick around if you’ve ever dealt with sciatica, numbness or tingling, or pain that just doesn’t seem to add up. Here's a little background about your nervous system: Your nervous system attaches your brain to each of your limbs and all parts of your body. It is the communication superhighway that allows you to react so quickly in an emergency. When you grab a hot pan for example, the heat is registered in...
All I can think about running downhill is rolling my ankle
Happy Wednesday, Every once in a while, I put out a call to chat with folks about their goals and what they're struggling with when it comes to fitness, health, and injury. I love these conversations because I just get to ask questions, and hear about people’s real stories. Do you see any trends in the conversations I've had this week? A trail runner told me, I roll my ankle almost every year. All I can think about when I run downhill is imagining it happening. She’s been signing up for...
Steal my strategy for exercising in the smoke
Happy Wednesday, How are you holding up in the smoke and the heat? We’ve had a bit of a reprieve the last couple of days here in Helena, but I am afraid we may be in for a long season of adjusting expectations because of smoke. I wanted to write this newsletter about how to know when it’s best to move exercise inside due to smoke, but this website has already done a good job of making clear recommendations based on the current conditions. And I like to cross check this one as well. I’m often...
40 miles for my 40th birthday on the Teton Crest Trail
Happy Wednesday, Have you heard the idea that people overestimate what they can do in a year, and underestimate what they can do in five or ten years? Just over three years ago I set out to run my first 50k (32 miles). It felt like a big reach-goal at the time. I was coming off a few years of focusing on climbing and a winter almost exclusively sport climbing. My cardiovascular capacity was as low as it probably ever has been. I started with a return to run progression of just one minute of...
Still sore after the random pilates class you took 3 days ago?
Happy Wednesday, You know that extremely sore feeling you have after the first day of ski season or a random group class that a friend talked you into? The feeling that your legs might buckle under you going up the stairs or when you slowly unwind yourself from the couch to go to bed that evening? Then somehow, two days later it’s still getting worse instead of better? That is called DOMs, delayed onset muscle soreness. I teach a group strength class to a bunch of ladies once a week and one...
I'd rather be outside
Happy Wednesday, It is nearly summer and the trending question this week for a lot of folks is “what is the least amount I can do to take care of my knees/hip/back etc?” Or in other words, “I’d rather be outside.” Great question! I am so glad you asked! I have a couple of different answers for you, depending on your situation. You are just trying to take good care of the one body you get (not injured) You can check out this blog entry for details on the most recent updates to the...
Would you pull the rope?
Happy Wednesday, It might be the time of year (summer has a way of making me feel like it’s the only thing that exists) but I am noticing a troubling trend amongst outdoor athletes I’ve talked to about their injuries recently. Here are a few snippets from conversations I have had with clients or potential clients recently — “I don’t ever really follow through with my PT exercises. I’m worried I will have to have surgery in 5 years, I've dealt with this same knee pain so many times.” “I am...
4 tips for getting the most out of your doctor's appointments
Happy Wednesday, The feedback I got from last week's newsletter prompted a great conversation with friends on the trail about how to have a productive conversation with our providers. Communicating with health care providers is a ubiquitous challenge so today's newsletter is all about how to do just that. Here are four tips I have learned through advocating for myself and for my patients over the years. Write your questions for your doctor out in advance I know for me, as soon as I step into...
My own biggest health insecurity
Happy Wednesday, When I first had my cholesterol tested at age 35 my doctor asked how much I exercise and how much red meat I eat. As someone who had yet to begin her recovery journey from perfectionism I answered, “well, I could be better about both.” The reality? I lifted weights, climbed, and ran several times a week each. I was exercising a lot, and honestly struggling to eat enough to keep up with it all. One of my real questions was “how do I get enough protein to recover from all of...
Every other week I answer common questions my clients ask about their injuries, share tips that help you get ready for bucket list adventures, and make sure you’re able to stay active and healthy as you get older.