Back to All Events

Out for Thanksgiving


The Endurance Physio is taking off Thursday and Friday to celebrate Thanksgiving.

We wish you all a Happy Turkey Day and hope you are all able to celebrate with family and friends. We will see you Monday!

Earlier Event: August 26
Open House!
Later Event: November 23
Out for Thanksgiving
It takes patience and sometimes hard work to recover from injuries, but running with rainbows all over Mount Jumbo...that’s pure luck. A moment worth every second of patience and work to be healthy enough to experience.
PROXIMAL HAMSTRING TENDINOSIS EXERCISE PROGRESSION: The research strongly supports exercise as the number one most effective treatment for proximal hamstring tendinopthy. Exercise should be focused on a specific dosed loading program to the hamstring following soreness rules for progression in addition to activity modification. Depending on the irritability of the tendon when rehab is initiated, exercises should follow a progression in both load quantity and hip angle while loading. 1. Isometric bridge (hip extended) 2. Hamstring curl on ball (hip extended. Could be performed on prone hamstring could machine. This is probably the better option if it is available) 3. Single leg hamstring curl on ball (or prone machine) 4. Nordics 5. Roman Chair 6. Romanian Deadlift (single of double, make sure to adjust external loads accordingly) 7. Seated Hamstring Curl Machine *Inclusion of all exercises not necessary for rehab, many are shown here and can be selected from based on patient symptoms and access to equipment
Great post by @brad_beer reminding us that appropriate grading of bone stress injury can help determine prognosis. There is nothing fun about being injured, and it can be very helpful to know an approximate timeline for getting back to what you love to do! Also, if symptoms persist beyond expected healing timeline based on image grade, it’s a good reminder to revisit any potential barriers to recovery, i.e. inadequate sleep, nutrition, or elimination of painful activities.
Closed kinetic chain (CKC) and open kinetic chain (OKC) exercise is safe and important for full restoration of quad function and strength following ACL reconstruction!!! (ACLR)... . Here is a great example of an individual (post-op ACLR) who is working on improving quad loading during a closed chain exercise (Bulgarian split squat) By shifting her weight into her heel, she is able to use more posterior chain structures (glute and hamstring), a common sub-conscious compensation seen if folks with history of knee pain, surgery, or trauma. We can see that she is doing so by the tendency for the knee to drift back behind her toe, subsequently decreasing the flexion torques at the knee. With the appropriate cueing, she is able to force herself to increase the quad loading (“tap your knee to the foam roll”), but is she truly strengthening her quad with this exercise?... . In order to improve muscle hypertrophy and strength, she must be loading the quad to at least 70% of her 1 repetition max 1RM). If we load her up more in this CKC exercise, it will be difficult to know for sure how much she is shifting load out of the quad and into the posterior musculature. Cueing such as that demonstrated in the video, will help, but in order to assure she is working on isolated quadriceps muscle strengthening, she is coupling her CKC exercises with OKC knee extensions from 90-40deg (swipe left). With this exercise, we can test for her 1RM and prescribe the exercise with at least 70- 85% of 1RM. Although the exercise is "not functional," we do not have to worry about compensations with other muscle groups, and we can prescribe an accurate dosage in order to assure maximal muscle strength and hypertrophy gains so she can return to skiing and running ASAP! 💥 Citation: Buckthorpe, M., La Rosa, G., Della Villa, F. (2019). Restoring Knee Extensor Strength After Anterior Cruciate Ligament Reconstruction: A Clinical Commentary. International Journal of Sports Physical Therapy, 14(1): 159-172.
Little Dipper Running Series has begun! We love seeing these Little Dippers frolicking in the North Hills on a PERFECT Missoula evening! Way to put on a good time @bigdipperrunning, @missoula_parks_and_recreation, and @runwildmissoula!!! Thanks to all of the extra volunteers out there!
Happy Missoula Marathon week! Sometimes the taper can be just as difficult as the race itself. Here are some thoughts and tips to help. See the link in our bio for the full blog post. Happy reading and running 😊 Photo credit: the talented @tomrobertson4 • Don’t stress about losing fitness. Let your body recover. • You may feel some aches and pains or extra fatigue. Listen to your body. • Resist the urge to slash calories just because you’re running less. • “Carb load” correctly. • Make use of your free time not running. Maybe get to those lingering projects. 😉 • Listen to your PT, doctor, or coach and let them guide you through your taper. • Visualize your race and the accomplishment of crossing the finish line! Congratulations on all the work you’ve put in and enjoy this week!
Happy Summer everyone! The days are still plenty long, the mountain snow is melting, and the flowers will continue to blow your mind if you get up a little higher! Enjoy!
RATPOD is this weekend! We're proud to be a sponsor of this amazing event. Anya and Jamie will be representing EP and riding for the cause. Good luck to everyone participating and have fun!! Fingers crossed for sunshine 😊
Great message from Montana Running Lab! Posted @withrepost • @montanarunninglab Overall health is a critical determinant of bone stress injury risk in high school runners. KEY POINTS: Sleep more, de-stress, consume dairy throughout the day, strength train (preferably heavy) to lower risk of bone stress injuries. Other key strategies not in study: avoid any dietary restrictions, play ball sports, train consistently. Although still important, notice running biomechanics not mentioned. We’ll have a later post on biomechanics, but really not as critical of a factor in the adolescent runner. Important new study from Nussbaum and colleagues in Sports Health (2019).
Good luck to all those participating in the Pengelly Double & Single Dip tomorrow! How cool is it that we have a race like this in our own backyard! It’s looking like the smoke is clearing, and we’re crossing our fingers for this crisp clean air! Thanks @runwildmissoula for the event!