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Jan 09

The N1 Motion Team

We realize it can be difficult to achieve optimal health and athletic performance which is why we have assembled a team of dedicated professionals – performance coaches + physical therapists + registered dietitians -  that will empower you to become an unstoppable force to breakthrough performance barriers and allow you to accomplish your fitness and athletic goals!


Dec 08

Pelvic Health and Cross Country

If you’ve ever been a spectator at a cross-country or a track and field event, you know how strenuous these sports can be. Some signs of this exertion are familiar – red faces, sweaty bodies, and… urinary leakage…?

In some sports, urinary incontinence has become a hallmark of “giving it your all,” but is actually abnormal, and may indicate weakness or incoordination of the pelvic floor musculature. Even if you’re not experiencing urinary leakage, low back pain and hip pain can indicate a need to assess the function of the pelvic floor.

The good news is that pelvic floor physical therapy is a conservative and effective solution (and prevention!) of pelvic floor dysfunction.

 

For more information on pelvic floor health, check out Viverant’s page http://www.viverant.com/physical_therapy/pelvic_health/

For specific information on the prevalence of pelvic floor dysfunction in athletes, check out this article: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4327384/


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.


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