ALTA NEWS 

The Benefits

of

Coming Unglued

by

 Deb Steinmann, LPTA, GCFP

If you are glued to your television, it doesn't mean you have to be glued to your seat! In the June newsletter article about "sitting", we discussed the price your body pays for sitting more than

3 hours per day.

But if you absolutely must watch the latest episode of Downton Abbey, can you do

so and still avoid

the negative consequences of sitting?

For those of you who aren't already on the treadmill or stationary bike while watching, the "middle way" is to watch TV and move during the program or certainly during commercials. Watch this video for ideas to keep you moving as you watch your favorite show.

Check out this video to help get you started.

Exercise while watching TV

ALTA Physical Therapists

in our Community

Nicole Haas, Scott Swann & Russ Overy of ALTA will share their expertise in injury prevention next week.

They will cover common injuries and strategies to keep you from being sidelined. Exclusively for the athletes of Boulder Sport & Social Club.

For more information about this exciting new club, check out their website:

Boulder SSC 

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                                                   September 2012

Greetings!

The human body is beautifully adapted to run and walk, but not one specific running form or running shoe works for every runner. Through November 1st, ALTA is offering FREE 15-minute run screens to help you develop the best, most efficient running form for your body.  

At ALTA, each run screen is performed by a physical therapist specifically trained in movement analysis. As PTs, we see subtle problems that a layperson might miss. And even a subtle problem, repeated over thousands of steps, can create an injury. In just 15 minutes, we will give you ideas to start to correct your running form so you run faster and more efficiently while making you less susceptible to injury.

But 15 minutes goes fast.

• Plan ahead: be warmed up and changed before your designated time slot
• Fill out the medical and running history from our website. Email the completed forms to us.
• We will review the forms before you come in so we don't waste valuable time.
• If you have a complicated medical history it would be better to schedule a full run analysis rather than a 15-minute screen. We may suggest just that after we watch you run.  

We are thrilled to add 15-minute run screens as well as full run analyses to the list of services at ALTA... Take advantage of this fantastic offer and schedule an appointment today!

With riders from the USA Pro Cycling Challenge tackling the formidable terrain around Boulder last week, local enthusiasm for bicycling has peaked. Bike stores have seen a surge in newbies, eager to get on bikes. Capitalize on the excitement - get out on your bike! But make sure you know the basics, so you can maximize your pleasure, and minimize your pain.

5 common mistakes of new riders:

• Saddle too high or low:The correct saddle height is crucial. You risk injury and reduce the power you generate if it's too high or too low. Here's a simple test: sit on the bike, and at the bottom of the pedal stroke the leg should be almost straight but the heel should stay on the pedal without stretching.
• Climbing in a high gear: You must be in the correct gear approaching a climb. Anticipate and change gears early. If you have to switch from a high gear to a low one once you start climbing, you risk dropping the chain. Cycling up a hill in a high gear means your muscles recruit more fast-twitch muscle fibers. Fast-twitch fibers fatigue quickly and take a long time to recover. If you change to an easier gear and higher cadence, you conserve energy.
• Riding in your underwear: Many beginner cyclists do not understand how to wear cycling clothing. Shorts and jerseys pull moisture away from your body. Although it might feel uncomfortable at first, cyclists need to go commando while wearing riding shorts. The shorts should be worn against the skin. Having a pair of wet underwear in between shorts and skin will lead to painful chafing and besides, who wants a panty line?
• Not drinking during rides: On a bike, you may not realize how much you sweat, because so much evaporates as you ride. Many beginner cyclists do not drink during rides, and quickly become dehydrated. This leads to decreased physical performance and health risks. Most bikes are set up for water bottle cages - all you need to do is use them.
• All push and no pull: It's normal to hop on a bike and push down on the pedals. But, if that's all you do, you'll never develop a smooth, efficient pedal stroke. Practice this instead: When the pedals reach 3 o'clock on the pedal stroke, pull back with a swiping motion as if you are wiping mud off the bottom of your shoes. You'll notice an immediate boost in power, especially on hills. And, if you focus on this technique for only a few rides, your pedal stroke will smooth out and become far more efficient.  

Biking can be a great way to enjoy all the beauty Boulder has to offer. Be safe, follow the rules of the road, and we'll see you out on the roads and trails.  

ALTA Physical Therapy & Pilates

2955 Baseline Road 

Boulder, CO  80303

303-444-8707

www.AltaTherapies.com