BE Fit, BE Well,  BE a Newsletter Reader.                                

Welcoming Winter                                                                                                            November 2009

                                      Table of Contents:

                                      The Barlow Babies
                                  Cold Weather Running 
                                   Achilles Tendon Injury
                                      Insurances Updates
                                        Course Offerings
 
  
 Greetings!
BE Fit Physical Therapy
 
Proudly Announces the Arrival of the Barlow Twins                 

David and Kate Barlow are delighted to share the news of the recent birth of their twins.  The newborns are both in excellent health having gone to full term with the pregnancy. These are the first children for David and Kate who are overjoyed and not yet fully exhausted. Many thanks to everyone who has inquired and supported them along this fabulous journey.
 
Here are a few of the vital statistics:   
 
Edward "Teddy" Peter Barlow
Born at 12:04 on 11/12/09 - Weight 5lbs 3 oz 
 
Amelia "Milly" Mary Barlow
Born at 12:06 ON 11/12/09 - Weight 6lbs 7 oz 
 
Please feel free to contact the Barlow's at barlowpt@gmail.com
Additional Photos available at:
 
http://picasaweb.google.com/barlowkate/Babies?authkey=Gv1sRgCLHeh6--1_eCkwE#
 
 


Cold Weather Running
 
As the winter season is fast approaching individuals are faced with new challenges in order to maintain their running schedules and workouts.  We are subjected to declining daylight and dropping temperatures which make our routines more challenging, but not impossible. Here are a few things to consider to prepare for the upcoming winter season:
 
Clothing:
Wear appropriate clothing for the reduced temperatures.  A significant amount of heat is lost through our heads, hands and feet.  Using hats and gloves can make a huge difference. Avoid clothing that causes significant sweating such as cotton.  Cotton will draw heat away from the body. Instead consider wearing a microfiber shirt as a first layer followed by a breathable windbreaker. These fabrics include Polypropylene, wool, wool/synthetic blends, and treated polyesters like Capilene. The fabric closest to your body should wick moisture away from your skin.  Consider wearing multiple layers so that as you get warmer and sweat you can remove layers. The best type of windbreakers are Gortex or Nylon. 

Temperature: There is no reason to avoid cold temperatures if you have the right clothing.  If the temperature is below freezing make sure to cover any exposed skin to avoid potential frostbite. This is especially important if it is windy and can penetrate your clothing.  Consider running into the wind first as this can reduce sweating.  Frostbite is always a concern when the temperature is very low.  Be aware of any open skin areas.  Skin that becomes numb, waxy and white indicate the first stages of frostbite.   

Terrain: It is often more treacherous in the winter due the fact that our normal running paths may be unplowed, slippery or considerably uneven.  Consider where you run and try to avoid getting your feet wet. You may want to map out several courses so you have options when the weather is uncooperative.  

Warm Up:  Start by doing some stretching indoors or walking/biking if available. It will take you 5-10 minutes to warm up in real cold weather so prepare your muscles early. 

Hydration: is very important even in cold weather.  The extra layers will cause you to sweat more and work harder.  While you may not feel thirsty or sweaty,  your body is still losing water as you breathe, so stay hydrated. 

Shoewear Considerations:
 

http://www.runnersworld.com/article/0,7120,s6-240-319--4615-0,00.html
 
http://www.marathontraining.com/articles/art_crbr_jan17.htm
 
Apparel Considerations:
 

http://nikerunning.nike.com/nikeplus/?ref=running_global_redirect
 
 


Conditions of the Achilles Tendon 
Definition
The Achilles tendon, the thickest tendon in the body, connects the gastronemius and soleus muscles to the Calcaneus.  These muscles cross both the ankle and knee joints.  The Achilles is actually comprised of a tendon (which connects muscle to bone) and a "para tendon" which is a connective tissue sheath that surrounds the tendon and allows for maximal gliding of the Achilles tendon during normal ankle movement.
 
Common Causes of Injury.
The Achilles tendon is very vulnerable to injury because the tendon is subjected to very strong forces with running and jumping sports.  Running actually produces forces on the tendon upwards of eight times the person's body weight.  Activities that combine explosive movements with running such as tennis, soccer, basketball and track and field events are generally associated with this type of injury. Injury may occur suddenly or as a result  of tendon weakening over time.  
 
Symptoms
AchillesTendonitis/Bursitis:  Individuals generally complain of pain and stiffness that develops gradually over time, or occurs fter activity. Morning stiffness is common, with gradual lessening of pain with heat or walking around. Once warmed up, individuals  can generally perform sporting activity but have pain several hours afterward.  The more severe the condition becomes the less able the individual is able to loosen up.  Pain limits the amount of activity, eventually preventing participation all together.  

 

Achilles Ruptures: Are more sudden with severe pain and significant disability.  Individuals often report hearing  a "pop" and  feeling as if they were kicked in the back of the leg. Most people will have a noticeable limp or inability to walk after a tendon rupture. You should seek immediate medical attention if this occurs, as surgery is often necessary, and becomes more difficult if the individual waits too long.


Treatment
Early treatment for overuse injuries is essential.  Icing and rest from aggravating factors and gentle stretching are keys to successful treatment and return to sporting activity.  
 
Long Term Treatment should include eccentric strengthening of the Achilles tendon and correction of biomechanical conditions such as tight muscles or abnormal foot mechanics. Some individuals may benefit from custom made orthotics and proper education on progressions for sport specific training.
 
 
 
Insurance Update: January 2010  
 
BE FIt Physical Therapy is credentialed with all major insurance carriers in the area including Harvard Pilgrim.  We continually monitor all changes across health plans to ensure that you will always have the most up to date information. You may contact us at any time with questions about your carrier's coverage. 
 
In 2010 there will be changes that apply to all Physical Therapy providers in New Hampshire.
 
Some insurances will be requiring pre-authorization.  This is a new regulation that goes into effect in Jan/Feb of 2010. What this means is that following your initial evaluation, further physical therapy appointments will need to be approved by your insurance carrier.
 
This will not require any action on your end; however as a provider we will be required to request these visits from your insurance company. We intend to embrace these changes as they arise, and they should not affect your treatment at BE Fit. 
 
Even with pre- authorization plans, the initial evaluation visit is always covered, and we will do our best to avoid any delays with continuing treatment as this process is initiated.
 
Again this will only affect some insurance plans. We are always happy to answer any questions that you may have.  Please feel free to call if you would like us to check on your specific policy. 
 
Kylie Ammel  
 
BE Fit Hosts STRIDE Orthotics Course December 5th-6th
 
BE Fit Physical Therapy will be hosting a continuing education course on December 5th and 6th at the 45 Lyme Road office.  The course is focused on the examination and classification of 24 foot types, and the appropriate orthotic design and management for these foot types. The course is being offered to all healthcare professionals.
 

BE Fit Physical Therapy currently provides full orthotic assessment and custom orthotic fabrication.  Depending on patient needs, we utilize a combination of over the counter inserts, custom arch supports molded in-house, and full lab-cast custom orthotics requiring molds and utilizing various materials.  This course is a complement to the current process utilized at BE Fit and is part of our ongoing commitment to providing the most up to date and state of the art treatment.

A Huge Thank You from all of us - David, Eric and Kylie - here at BE Fit Physical Therapy 
 
We have enjoyed a wonderful first four months and appreciate all the support we have received in the growth and development of our new office. We continue to be dedicated to providing you with the very best care and customer service for your needs. 
 
We would appreciate any feedback on areas you would like to see improved, or that could add to your overall rehabilitation experience. We also welcome any testimonials you might have about how our care has helped you.  Please feel free to correspond with us for any thoughts. 
 
kylie@befit-pt.com 
BE Fit Physical Therapy
 
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