December 2024 Newsletter: The Value of Pre-Season Ski Conditioning
Thank you to our Strength Coach, Louise Mills-Strasser, MS, ACSM-CEP for contributing this month!
If you’re waiting for the snow to start falling to prepare for ski season it might be too late. Skiing and snowboarding are strenuous activities that involve your whole body. It requires upper body, lower body, and core strength, plus cardio endurance, and flexibility. Let’s be honest, when you’re not in shape for skiing, it’s not as much fun!
But there’s an even more important reason you need to train for ski season- being in ski shape will significantly reduce your risk of sports injuries on the slopes. When your muscles become fatigued, you’re more likely to catch an edge or take a fall. The better shape you’re in, the better you’ll be able to navigate the physical demands on the hill.
A well-rounded workout program for skiing and snowboarding optimizes your performance and lowers the possibility of injuries. Incorporating the following elements ensures that you’re getting the most out of your workout:
Strength training
Endurance training
Mobility and flexibility exercises
Multi directional speed and agility
Balance and stability drills
Any form of cardio will help your aerobic fitness, but some activities are better options than others. Riding your bike or running are excellent ways to keep your cardio up during the offseason, and also strengthens similar muscles that you will use on your skis.
Let’s face it, you’re going to have to do squats and lunges. Squats strengthen your legs and glutes but are also an excellent way to simulate the burn from skiing all day. Lunges improve the lateral movement of your lower body; this will help your balance and allow you to land with less than perfect form.
Some basic examples of these exercises for a balanced winter workout program include:
Calf Raises
Planks & Side Planks
Jump Squats
Supermans
Walking Lunges
Skater Hops
Single Leg Deadlifts
Squats
So what can you do now to prepare for the season? Staying active, cross-training with other sports that compliment the same muscles, and start stretching to ensure you are ready for the first day on the hill.
Looking for a fun way to get in shape? Join in one of our Ski & Snowboarding Conditioning classes - these are great workouts even if you aren’t planning any downhill adventures this year!
Knees for Skis:
December Class Pop-Ups
Book your Physical Therapy evaluation with us today.
November 2024 Newsletter: Physical Therapy in Preventative Care
Thank you to Dr. Julia Symbol for contributing this month!
When most people think of physical therapy, they imagine rehabilitation after an injury, like a sprained ankle or a torn ligament. While it's true that physical therapy plays a crucial role in recovery, it’s equally valuable as a preventative measure. This aspect of physical therapy is often overlooked but can be a game-changer for maintaining long-term health and avoiding future injuries.
Here at Dirigo Physical Therapy, we focus on improving movement, strength, and overall function. By identifying and addressing potential issues before they become problematic, physical therapists can help prevent injuries from occurring in the first place. This proactive approach can be particularly beneficial for athletes, older adults, and individuals with physically demanding jobs.
How Physical Therapy Helps Prevent Injuries:
Improves Mobility and Flexibility: Stretching and strengthening exercises designed by physical therapists can correct imbalances, making your body move more efficiently and reducing injury risks.
Strengthens Weak Areas: Targeted exercises strengthen muscles that support joints and correct imbalances that may lead to injury.
Teaches Proper Body Mechanics: Physical therapists provide guidance on how to move safely during everyday activities, from lifting to sitting.
Tailored Prevention Programs: Whether you’re an athlete or someone aiming to stay active, physical therapy offers personalized programs to meet your needs.
Physical therapy isn’t just a reactive treatment for injuries; it’s a proactive approach to maintaining and improving your health. By incorporating physical therapy into your routine, you can enhance your mobility, strength, and overall well-being, ultimately preventing injuries before they happen. So, whether you’re an athlete, an active adult, or someone who wants to stay healthy, consider physical therapy as a vital part of your preventative care strategy.
Book your Physical Therapy evaluation with us today.
October 2024 Newsletter: Hawkin Dynamics Technology in the Clinic
Thank you to Dr. Josh Segal for contributing this month!
At Dirigo Physical Therapy and Performance, we have the unique privilege of being a customer of Hawkin Dynamics (a local Westbrook business). One of our PTs, Josh, actually works there as well! Hawkin Dynamics was founded in 2017 and their business works very closely with professional and collegiate teams around the country and world.
Hawkin Dynamics has two cutting edge technology devices that we utilize in all of our clinics (we are also the only clinic in Maine to have this technology). The first one being force plates, which we have been using with patients for 5 years. We use the force plates to guide rehab, especially when helping to determine return to sport or activity status. The most common use of the force plates is to jump on them, and the plates will tell you how strong and fast you are. Research tells us that the data we obtain during these jumps can be correlated with how well someone runs, jumps, or cuts during their sport. It also allows us to very clearly break down the jump into different phases which then helps us choose specific exercises to address deficits or asymmetries.
The other technology we utilize in the clinic is a device called the TruStrength; a dynamometer that measures strength. This allows us to identify asymmetries in various muscle groups that may correlate to your pain. It will also tell us how quickly your muscles develop and sustain the force, which can provide valuable insight into why pain may only occur during specific movements.
Our goal at Dirigo is to provide evidence based physical therapy, and using Hawkin Dynamics allows us to gather as much information as possible to help treat our patients.
If you’re curious about learning more about our PT, Josh, uses the force plates for his own journey back from ACL surgery, check out his blog here.
Book your Physical Therapy evaluation with us today.
September 2024 Newsletter: Fall Into Routine
Thank you to Dr. Mallory Goodrich for contributing this month!
Goodbye Summer!
Feeling like you’re ready to get back into a routine as the summer is ending and Fall is around the corner? Feel like you have been pushing off exercising or a nagging injury over the summer? September is the perfect time to reset.
The beginning of September brings a lot of changes – the weather is cooling off, summer vacations are done, and kids go back to school. Your schedule changes are a perfect time to implement exercise consistently into your schedule or finally get that shoulder (or knee/hip/back) looked at.
Here at Dirigo PTP, we are here to help. We are constantly talking to patients about the importance of finding a consistent schedule for exercise and maintenance work for their body. Consistency creates lasting changes.
Ready to make those changes? Let’s book your physical therapy evaluation today to get you back on track!
Book your Physical Therapy evaluation with us today.
August 2024 Newsletter: Pre-Season Conditioning
Thank you to Dr. Dahne Yaitanes and Dr. Shannon Pietras for contributing this month!
As the fall sports season approaches, it's time to start thinking about getting back into shape and preparing for the challenges ahead. Whether you're a seasoned athlete or just getting started, it’s time to shift your focus on the start of the upcoming season.
1. Start Slow: Pre-season is kicking off for a lot of sports this month, now is the time to prepare for that first team practice. As you find your routine again, gradually build up the intensity as you become more consistent.
2. Set Goals: Whether you're looking to improve your speed, endurance, or strength, setting specific goals can help keep you on track. Not sure if you should be doing more speedwork or strength training? Utilize our Sports Performance Assessment testing to determine your current baseline.
3. Make Your Game Plan: Based on those goals, what is your roadmap? What days are your training sessions? And what do you need to incorporate? A well-balanced exercise routine incorporates cardio, strength training, and flexibility exercises into your workouts. Looking for more guidance with your training plant? Book a consultation with our Strength & Conditioning Coach, Louise.
4. Hydration and Proper Fueling: Nutrition and hydration are essential for fueling your workouts and aiding in recovery. Ensure you are not only hydrating during your training sessions, but leading up to and after each workout. For some great nutrition tips and meal ideas, following our RD, Alexis Jones Nutrition, on Instagram.
5. Rest Days: Rest and recovery are just as important as training. Allow your body time to recover between workouts; this can include alternating upper/ lower body strength days or taking a day in between. Sleep is crucial for your athletic performance and allows for those strength adaptations between workouts.
Consistency is key for any exercise routine. Allowing yourself a few weeks of preparation can go a long way to prevent flare-ups of old injuries or the start of new ones. Remember to have fun out there - we can't wait to see you out on the field this fall!
June 2024 Newsletter: Hydration in the Heat
Thank you to Dirigo’s In-House Dietician, Alexis Jones, MS, RD, LD, for contributing this month!
It’s summertime! That means warmer, more humid weather which can increase our fluid needs, along with altitude and intense activity. Dehydration and electrolyte loss can lead to fatigue, decreased cognitive performance, muscle cramping, headaches, gastrointestinal distress, increased perceived exertion and decreased physical performance.
The average individual loses 1-3 Liters of sweat in one hour of training. One liter can contain 200-2000 milligrams of sodium! This means that each person’s fluid and electrolyte needs are going to be individualized, however, there are some general guidelines you can follow to stay hydrated in the heat:
Throughout the day, monitor urine color and volume. Aim for pale yellow/lemonade color.
2 hours before training, drink 2-3 cups of fluid. Include electrolytes here (LMNT, Liquid IV, Nuun Sport, Skratch Labs, etc)!
1 hour before, drink 1 cup of fluid.
During training, drink 10-24 ounces of fluid (10 oz for light sweaters, 16 oz for moderate, and 24 for heavy).
If it’s hot, humid, or longer than 60 minutes, include electrolytes & carbohydrates (example: Skratch labs or Tailwind hydration products). This will help you to hold on to fluid, maintain hydration and prevent cramping.
Right after training, drink 16-24 ounces as soon as possible.
If you are training for an event, make sure to practice your hydration plan beforehand to make sure your body is well adjusted and tolerates it well!
Want to learn more about hydration & performance? Join us at our upcoming Nutrition Discussion!
This event is free and open to the community!
Whether you’re training for a race, playing in a softball or pickleball league, or simply want to learn more about staying hydrated in the heat - this discussion is for you.
May 2024 Newsletter: Pelvic Floor Health
We sat down for a Q&A with Dirigo’s own Pelvic Floor Specialist, Dr. Julie Pettit-Lane!
What is the pelvic floor?
Pelvic floor muscles are a group of muscles forming a “bowl” in the pelvis. These muscles, nerves, and tissues in the pelvis help with support of pelvic organs, sphincter control, sexual function, and stability for low back, pelvis, and core.
Does PF dysfunction only affect females?
Many of these symptoms can be experienced in any pelvis regardless of sex or gender. Symptoms may begin suddenly after a traumatic event, a sudden change in activity, or surgery (a big one in the male population is prostate surgery). Other times symptoms may develop gradually as a result of prolonged sitting, scar tissue, poor posture, aging, chronic coughing or stress.
What are symptoms of PF dysfunction?
Bladder symptoms: leaking of urine, increase in urinary frequency, frequent waking at night to pee, strong urge, difficulty starting urine stream or incomplete bladder emptying
Bowel symptoms: leaking of stool or gas, bowel frequency, constipation, or bowel movement difficulties
Sexual dysfunction: erectile dysfunction
Pain symptoms: pain in the low back, hip, groin, or pelvis, pain with intercourse, erection, or ejaculation, genital pain, or abdominal aches and pain
What is the goal of pelvic floor PT?
Symptoms of pelvic floor dysfunction for all individuals can make it difficult to engage in daily activity, exercise, or enjoy sexual intimacy. The goal is to improve muscle tone, coordination, and control to get you back to your normal activity level with the confidence to manage your symptoms.
Book your Physical Therapy evaluation with us today.
Visit our website for more information and details.
April 2024 Newsletter: Mastering Body Mechanics & Gardening Techniques for Optimal Spring Clean Up!
They say April showers bring May flowers and gardening season has begun. Gardening can be a rewarding activity, but without proper technique, it can often lead to discomfort or injury. Here are a few key tips on body mechanics and gardening techniques to help you tend to your lawn and plants efficiently and safely:
Warm Up: Start with light stretching to prepare your muscles for the work ahead, focusing on your back, arms, and legs.
Proper Posture: Keep your back straight and lift with your legs, not your back, when moving heavy materials like soil or equipment. Avoid bending from the waist.
Smart Tools Use: Choose tools that fit your height and strength. Tools with long handles reduce the need to bend and help leverage your strength effectively. Ergonomic tools can further reduce strain on your wrists and hands.
Efficient Techniques: When mowing the lawn, use a push mower with adjustable handle heights to promote an upright posture. For planting, kneel on a garden pad or use a garden seat to avoid prolonged bending and to keep tools within easy reach.
Regular Breaks: Take breaks every 20-30 minutes to prevent overexertion. Use this time to stretch and drink water, keeping hydrated especially on hot days.
Rotation of Tasks: Alternate between tasks to avoid overusing one set of muscles. Mix lighter tasks like pruning with more strenuous ones like digging to keep your body balanced.
By incorporating these techniques into your gardening routine, you can enjoy the satisfaction of safely tending to your outdoor space while also taking care of your body. Remember, the best gardening practices are those that are sustainable for both the garden and for you!
March 2024 Newsletter: Spring is in the Air!
With the days becoming longer and warmer, we are all itching to get outside and move more.
Thinking of starting your outdoor runs again? Dusting off the tennis racquet or getting your hiking boots out?
We have a couple tips to keep in mind as you return to Spring activities that you may have held off on over the winter!
Slow & Low
Start with a slower pace or lower intensity when you are returning to an activity that you haven’t done in a while. This allows your body to adapt to the new activity without a big shift or demand in intensity, which is key to injury reduction.
Less is More
Begin with introducing the new activity 1-2x for the first week or two. Then, add another day or increase the duration if the activity is getting easier and your body has adjusted well to it (pain-free & less effortful).
Strength Training
Looking to add in some individualized strength training to your workout regime? Our Strength Coach, Louise, is still taking on new strength training clients at our Portland clinic where she discusses your fitness goals during an initial evaluation, develops an individualized strength program for you, and then works with you 1-on-1 for hour-long training sessions to guide you through your workout.
Interested in scheduling with her?
February 2024 Newsletter: CrossFit Open & Ski Season
The CrossFit Open is here! Just a few hours until 24.1 is released on Thursday 2/29 at 3pm.
Here are a few points to keep in mind about the upcoming open.
Set goals for this open season. Unfortunately, not all of us are making it to the Games. Maybe the goal is to make it to Quarterfinals, maybe the goal is to participate and celebrate with the community, maybe to participate in each workout without injury. Make it personal. If for nothing else, focus on your progress, embrace the challenge, and celebrate success!
Now is not the time to overtrain. It may seem like a good idea to add in a few extra pieces, but unfortunately there is no cramming for fitness. If anything, taper your training 3 days before you perform each of the open workouts so you can give it your all! If you are looking for some strengthening exercises to improve your workout performance, add some targeted accessory work on your limitations before the workout. For example, if it is shoulder activation and strength you’d like to enhance, perform banded external rotation or banded shoulder extension as a pre-workout primer. If you have a history of limited ankle mobility, performing some banded ankle mobilization as a part of your warm-up will free up some range of motion.
The other thing to keep in mind is recovery. There are many factors that can impact performance including sleep, stress, and nutrition. The recommendation is to sleep 7+ hours per night and try to fuel efficiently as well. If you want some recommendations of pre or post workout food options, check out Alexis’ recommendations on our Instagram. Recovery Nutrition Recommendations
When each workout is posted, create your game plan. Nothing is worse than giving it 100% for the first 2 minutes, then need to rest 30 seconds between each movement for the last 5 minutes of the workout. Try to pick places or movements in the workout that you can push and when to strategically take breaks.
Do you have any chronic aches and pains? Post workout woes? Want specific ideas of accessory movements you can add in to improve your performance? Come in for a tune up! $50 for 30 minutes of treatment or $65 for 30 minutes of treatment followed by a 30 minute sauna. Appointments offered in our Saco and Westbrook locations.
The ski and snowboard season is in full swing! While you may not get as out of breath as a jog, it is still a fairly demanding physical activity in the cold. Decrease risk of injury by doing a dynamic warm up. While only stretching might feel good in getting your body prepped, some research has shown that including static or dynamic stretching in warm-ups does not seem to improve performance or reduce risk of injury.* Here’s a dynamic movement warm up that will get you moving and primed for a day on the mountain!
*Blazevich et al (2018) PMID: 29300214
If you are staying nearby in a hotel, try this in your room before you leave for the day:
For 5-8 minutes gently move through:
10 squats,
10 burpees,
10 reverse lunges,
5 side planks with rotation.
You can also perform these when at your car or in the ski lodge before getting your gear on:
Lunge with reach overhead, 6 each side
Calf raises, 15-20 per side
Leg swings, 10 each way
Hip circles, 10 clockwise/10 counterclockwise
Lunge with twist, 6 per side
Arm circles, 10 forward/10 backward
Cossack squats, 6 per side
Make your first run easy then get to it! Want some ideas of how to stay strong and ready between mountain days? Check out Josh’s exercises on IG - Ski Strength Exercises
January 2024 Newsletter: Happy New Year!
Happy New Year from the Dirigo PTP Team!
We hope everyone had a great holiday season!
We want to thank our community for the ongoing support as we enter the new year. Starting this month, we will be implementing a monthly newsletter to our community in order to provide updates on new offerings, highlights from each of our three clinics, and upcoming events.
To kick off the new year, we would like to highlight the big changes that have happened at Dirigo PTP over the last year:
Portland:
In April, the Portland Dirigo clinic moved from 185 High Street to 561 Congress Street! This move allowed us to transition into a larger space to accommodate more physical therapists (we currently have 4 PTs in Portland!) and add more offerings to our clinic — strength training, massage therapy, a recovery lounge, & nutrition services.
Strength Training in Portland — Our new Strength Coach, Louise Mills-Strasser, MS, ACSM-CEP, is spearheading our strength training program which offers individualized training, small group training, and performance training.
The S&C program offers comprehensive sports performance assessments and training for individuals looking to improve their game. Our Bridge Program is perfect for patients who are finishing treatment and want to continue gaining strength or exercising at DPTP.
We also had a lot of fun with small group programs this fall:
Strength Kickstart - 4 week progressive strength training program
Dirigo Strength Club - for middle and high school athletes in-between sports seasons
Ski & Snowboard Pre-Season Conditioning - winter sports specific workouts
Be sure to check our website and Instagram for new strength programs and pop-up classes happening throughout the winter!
Massage Therapy in Portland — Our new massage therapist, Jack Strum, LMT, has joined our Portland team and is providing massage therapy services ranging from 30 to 90 minutes with a focus on deep tissue massage, myofascial release, and cupping.
Recovery Lounge — Our Portland clinic features a recovery lounge which enables athletes and patients access to state of the art recovery tools for faster recovery. Normatec boots, thera-guns, foam rollers, massage balls, we have it all!
Nutrition — Our registered dietitian, Alexis Jones, MS, RD, LD, is located in our Portland clinic, however she provides both in-person and virtual nutrition services. Her nutrition services include individual nutrition services in addition to BodyComp and MedGem testing in order to optimize your health and elevate your rehab/training.
Saco:
In November, the Saco Dirigo clinic moved from 110 Main Street Suite 1104 to Suite 1106 - right down the hall!
Our new space is still next to our friends at CrossFit Rising Tide, however we now have a larger space with new equipment and a massage therapy room for our new massage therapist, Kim Harder, LMT.
Massage Therapy in Saco — Our new massage therapist, Kim Harder, LMT, has joined our Saco team to provide massage therapist services with focus on myofascial release and deep tissue massage ranging from 60-90 minutes.
Westbrook:
In February, the Westbrook Dirigo clinic opened in the Dana Warp Mill, located at 90 Bridge Street Suite 235. Our space hosts a large open gym with state of the art equipment including our Hawkin Dynamics force plates and DynaVision.
Pelvic Floor Physical Therapy:
We are now offering pelvic floor physical therapy at all three clinics! Our pelvic PT is 1-on-1 with focus on individual goals including postpartum, urinary incontinence, pelvic pain, diastasis recti, and hernias. We are accepting new pelvic PT patients in all three locations!
We look forward to seeing you in 2024!