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Oct 03

The Edina Team

Meet our awesome Edina Team! Rhondi, Colleen, Kathleen, and Caryn will all be there when we open in mid October!


Sep 06

Announcement: New Team Members!

Viverant has been growing and so has our team! Meet our latest additions to the Viverant squad - Brad, Molly, Kathleen, and Caryn.


Jul 28

The Hipology Process

In this blog post, Margi takes you through the process of Hipology so that you know what to expect! Read on to learn how the Hipology Team gets you functioning properly!


May 31

What is Hipology?

Hipology is our latest venture in special programming. What is Hipology, you ask? Is it specialty treatment for hipsters? No. Do you have to be really cool to participate? No. It’s our specialized approach to treating hip dysfunctions. Hip pain has become more and more prevalent. Do you have pain in the front of your hip, groin, outside of your hip, or your buttocks? Then you are a candidate for seeing one of our physical therapists in our Hipology Team. Whether this pain is new or has been nagging you for years, we can help you. The physical therapists in our Hipology Team have had extensive mentorship with Margi Heie.

 

“My approach focuses on the biomechanics of your whole body, and the interaction of the hip joint and muscles with the rest of the body. We maximize optimal movement patterns, range of motion, strength, and posture. This is done through multiple methods that is individualized to your needs. It is a hands-on and attentive approach. You will also be very involved in the process by doing specific exercises at home, and by incorporating tips on posture and pain management techniques throughout your day. Simply put; we know hips, and we have successfully treated countless patients with hip pain/dysfunction.”

 

Oct 31

The Glutorial: Reversing the Damage of Gluteal Amnesia

Did you know the average adult is sedentary for 64% of the time they are awake? All that sitting can lead to gluteal amnesia which is when your body forgets how to activate the gluteal muscles properly. Want to know if you have gluteal amnesia and learn some exercises to reverse it? Download The Glutorial below! 


Oct 26

How Likely Are You to Experience an Achilles Tendon Injury?

Behind ankle sprains and plantar fasciitis, Achilles tendonitis is ranked third as the most common complaint among athletes. Achilles tendon tears and ruptures are also becoming more frequent among athletes, weekend warriors and the elderly. The Achilles tendon is one of the longest tendons in the body, it attaches to the calf muscles and extends down to the heel bone, it is used for almost all physical activity. Achilles tendonitis, tears, ruptures and other Achilles-related injuries can be caused by several different factors.

  • Sports-related movements: The Achilles tendon can hold almost 12.5 times an individuals body weight while running.  Jumping, running, and pivoting all put stress on your Achilles tendon. These repetitive high impact movements create overuse in the tendon, causing it to weaken.
  • Muscle tightness: Not being properly warmed up increases the chance of Achilles tendon injuries. Tight calf muscles can put excess stress on the tendon.
  • Pronation: Overpronation (the inward turn of the feet) when running or walking can also lead to Achilles-related injuries. Overpronation causes your arches to collapse adding stress to the Achilles tendon and surrounding muscles. 
  • Change in training: Achilles tendon injuries often occur with weekend warriors because the calf muscles are too weak to support the Achilles tendon. Jumping into a high intensity activity without proper training can increase the likelihood of injury.
  • Age: The elderly are often susceptible to Achilles related injuries due to reduced blood supply to the area and overall weakening of years of use. 

Here are our quick tips to reduce the chance of an Achilles tendon injury:

  1. Maintain good lower extremity and calf flexibility, stretch regularly
  2. Progress gradually into exercise or an activity, too much too soon could lead to injury
  3. Wear the proper shoe wear (link to gait analysis blog) for your foot type especially during exercise or athletics
  4. Warm up before activity and cool down after activity including post workout stretching

 

The medical information on this site is provided as an information resource only, and is not to be used or relied on for diagnostic or treatment purposes. This information should not be used as a substitute for professional diagnosis and treatment. 
Please consult your health care provider, or contact Viverant for an appointment before making any healthcare decisions or for guidance about a specific medical condition. Viverant shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this site.


Oct 12

You Ran a Marathon, Now What?: Marathon Recovery Tips

From your muscles to your immune system, marathons take a big toll on all different parts of the body.  Some studies show it take around 2 weeks for muscles to return to their normal strength and that the immune system is suppressed up to 3 days after a marathon. Often times runners neglect to take care of their body after running those 26.2 miles, but it should be a critical element of a training program. Failing to follow a post marathon recovery plan can cause performance to suffer and cause overtraining symptoms to kick in.

Keep Moving - Immediately After the Race
Immediately after a race it is important to keep moving. Your body is still in marathon mode even though your mind wants to drop to the ground. Walk around for at 10-15 minutes after the race to help transition your body to a resting state. Drink plenty of water and eat a small amount of carbohydrates and protein, this will help your blood sugar level and repair muscle tissue.

Take a break - Days 1-3
1-3 days after the race it is important to give your body a well-deserved break. Take a hot bath, go on a walk, get a light massage, give your body time to recover. Help repair damaged muscles by eating plenty of carbs and protein, also increase vitamin C intake to help boost your immune system. 

Keep it slow - 1 week
Keep workouts short and light. Incorporate low impact cross-training to increase blood circulation to help with the muscle healing process. Go on a easy effortless run to see how your body responds. If you're still hurting, continue to rest and take it slow.

Moving On - Week 2 and on
If your body feels to be almost back to normal, try easing back into your typical running frequency. However, keep the runs low effort and shorter. It usually takes 2-3 weeks to get back into training as your body recovers and returns to normal. If possible try not to schedule races sooner than 6 weeks after the marathon. 


Oct 04

Why Strength Training Improves Running Performance

Did you know just adding a 20-minute strength training session a couple times a week can improve speed, prevent injury and increase efficiency in runners? Often runners overlook the importance of strength training, whether you are a weekend warrior running 5ks or a seasoned marathon runner strength training is a necessary addition to your training schedule. 

Increased Speed

Contrary to popular belief, lifting and other forms of strength training will not make you bulky. By adding a couple short strength training sessions you will begin to see your running speed increase. To put it simply, the stronger your legs are the more force you can drive into the ground propelling you forward more quickly. You will begin to be able cover more distance in fewer strides increasing speed and efficiency. 

Increased Efficiency

Research shows improved efficiency after adding strength training into runner’s workouts.1 Efficiency is the amount of energy it takes to run a certain distance, lift a specific amount of weight or do any task. The stronger your muscles are the more efficiently they work leading to less oxygen and energy stores needed to perform the task. 

Prevents Injury

The American Academy of Physical Medicine and Rehabilitation found that almost 70% of runners get injured each year. Shin splints, runner's knee, IT band syndrome and other injuries plague many runners due to lack of strength training. Adding strength training can help strengthen weak areas that lead to these common injuries. Focusing on strengthening the abductors, glutes and core can help prevent many common running injuries. 

If you are interested in learning about ways to incorporate strength training into your running schedule contact Viverant today to get a plan that will meet your individualized needs.


1. Kris Beattie, B. P. (2016). "The Effect of Strength Training on Performance Indicators in Distance Runners." Journal of Strength and Conditioning Research.

 

 

The medical information on this site is provided as an information resource only, and is not to be used or relied on for diagnostic or treatment purposes. This information should not be used as a substitute for professional diagnosis and treatment.

Please consult your health care provider, or contact Viverant for an appointment before making any healthcare decisions or for guidance about a specific medical condition. Viverant shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this site.


Sep 30

Golf and Core Strength: Drive the Ball Without Pain

Golf has increasingly become about the newest and coolest high technology equipment when the most important piece of equipment, the golfer’s body, is getting ignored. The body must be strong, stable and flexible to produce an efficient and powerful drive. 

Driving puts a large amount of stress on many areas of the body, especially the hips, back, knees and shoulders. Low back pain, in particular, is one of the most common ailments among both recreational and professional golfers. So why is this injury so prevalent in golfers? Lack of core strength. It is one of the biggest factors contributing to low back pain. When most people think of the core, they immediately think of the abdominals, but the core is much more than that. The major core muscles or inner unit of the core includes the transversus abdominis, pelvic floor, multifidi and diaphragm.  These muscles work together to stabilize the pelvis, lumbar spine and rib cage with all movement including golf. 

So what does increasing core strength do for your golf game? Increasing core strength develops stability in the back, helping take off the stress put on the joints during the rotational movements of a swing reducing lower back pain. A strong core also help maintain good posture throughout the golf swing, increasing accuracy and consistent contact with the ball. 

 

Here are 3 core exercises to improve your golf game:

Woodchopper standing or half kneeling

Complete 10-12 repetitions, 2-3 sets

1. Start with left leg forward, holding medicine ball down towards outside of left knee.
    Keep abdominals tight, belly button in line with the medicine ball
2. Stand, raising the medicine ball diagonally up and to the right. Follow the medicine   
    ball movement with your eyes.
3. Repeat now with right leg forward and medicine ball down towards outside of
    right knee.
4. Raise medicine ball diagonally up to the left. Follow the medicine ball movement with
    your eyes.


Prone plank with pelvic drivers

30 seconds in each direction, 2-3 sets

1. Get in a plank position, holding abdominals tight, shoulders above elbows. Drive
    pelvis/hips up to the ceiling and the back to neutral.
2. Repeat, in a plank position and slide pelvis/hips side to side
3. Repeat, in a plank position and slightly dip pelvis/hips right and left


Trunk Rotation on Ball

Complete 8-10 repetitions, 2-3 sets

1. Sit tall on an exercise ball with small ball or towel roll between your knees, with hands
    clasped and arms extended out in front of your chest.
2. Squeeze the ball to stabilize your pelvis.
3. Without letting your pelvis move, rotate arms/shoulders to the right.
4. Rotate to tension, hold 2 breaths and return to center. Repeat to left.
5. Can progress by holding weight or a medicine ball in your hands. 


Sep 21

3 Things You Need to Do Before Training for Your First Marathon

1. Get a full body gait analysis 

Often times new runners jump right into training without thinking twice about their running stride or how their shoes may affect their marathon goals. Before heading out for long runs getting a full body gait analysis can benefit you in a number of ways. 

  • Correct poor running posture. Running with correct posture will reduce the chance of future running injuries such as low back pain. 
  • Avoid muscle imbalance. Running works specific muscle, often times creating muscle imbalances in other areas of the body. When giving a full body gait analysis, a physical therapist can recognize these imbalances and give recommendations.
  • Pick the right gear. A full body gait analysis can identify striking patterns so a shoe recommendation customized to you can be given. Take shoe recommendations for your foot type seriously. The right shoes for your foot and quality of shoe does make a difference as those miles start adding up.

2. Make realistic goals

When it comes to your first marathon, throw finish times out the window. Your number one goal should be finishing the race, regardless of how long it takes you. Marathons take a big toll on your body, nearly every physiological system is working as hard as possible. Finishing alone is an amazing physical feat. 

3. Stick to a training and nutrition plan

Running your first marathon can seem daunting, but sticking to a training plan and fueling your body correctly can make the journey much easier. 

  • It is important to not do too much too soon, find a training plan that progresses slowly and works with your schedule.
  • Though you may want to spend all of your training time running, it is very important to incorporate cross training into your training schedule. Add a strength and flexibility program, this will keep you strong and flexible as you increase your miles and decrease the likelihood of injury.

To learn more about a full body gait analysis and other ways Viverant can help you on your marathon journey contact us today!

 

The medical information on this site is provided as an information resource only, and is not to be used or relied on for diagnostic or treatment purposes. This information should not be used as a substitute for professional diagnosis and treatment.

Please consult your health care provider, or contact Viverant for an appointment before making any healthcare decisions or for guidance about a specific medical condition. Viverant shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this site.


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