HomeArchives March 2018

So, you want to run

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-by Brad Zwart, DPT, OCS; Orange City Area Health System Physical & Occupational Therapy
As we experience slight glimmers of spring on its way, you may be thinking you should run. Well, here are some things to consider if that’s you, or if you’re going to try to talk someone into running with you …
1) Get in shape to run, don’t run to get into shape! Running is a great activity but frequently people go at it with too much gusto that they overload their body’s ability to build up to meet the demands of training. Injury occurs and people end up giving up on their health goals. However, be encouraged that by just moving more than you’re currently doing, you’re getting healthier – you’ve activated your body to do a whole host of great things for your wellbeing.
Getting in shape might mean a lifestyle of walking or biking, lifting heavy things, getting your adipose organ to an appropriate size (losing some body fat), refining your eating/nutritional habits, improving some flexibility, strengthening specific muscles, getting used to drinking enough water, and hanging out with people who are living healthy lifestyles.
2) A general rule is to not increase your mileage by more than 10 – 15% per week. This will give your bodies’ tissues time to build strength to meet the demands. Also, allow a day of rest in between runs. Sometimes it takes discipline to not train.
3) Warming up gives your body a hint that you’re going to give it a challenge. It doesn’t need to be a full 30 minutes of contorting your limbs this way and that, but moving a little farther than what your normal is a few times, lets your brain and tissues prepare for the challenge.
4) Variety in your running program is helpful in minimizing injury risk:
a. Run some zig zags when no one is watching (or swat at the air like there’s a wasp after you)
b. Run harder than normal for a few seconds a few times during your run.
c. Run on different surfaces, while taking into account that the workload may be more because of that and you should decrease how long you’re running then.
d. Run in a pool
5) Shoes: wear a comfortable pair. Foot pain can come from a lot of variables – from an uncomfortable shoe, to overtraining, to stubbing your toe and not remembering it.
6) Professional help – to help you meet your running goals:
a. A Medical Doctor or Doctor of Osteopathy – to address medical issues like fatigue, shortness of breath, medication management, unexplained pain, and disease processes and their response to running
b. A Physical Therapist – to evaluate how you move, to address pain when you move, to answer questions on training, or provide advice on specific training to help you most such as with cadence, strengthening, stretching and mileage adjustments.
c. A nutritionist or dietician – to promote optimal eating to match your goals,
d. A personal trainer or coach – to give you accountability and variety to your exercise program, and help give you a mental edge
7) Set goals that are reasonable
a. Run 3 days per week – keep a log
b. Don’t over train or under-train
c. Do 10 % more next week – keep a log
d. Register for a road race that fits your expected training mileage at that time
e. Enjoy moving, enjoy the process!
Orange City Area Health System offers a wide range of physical and occupational therapy services, as well as a sports medicine clinic. Contact us to learn more.
[/et_pb_text][/et_pb_column][et_pb_column type=”1_3″][et_pb_image _builder_version=”3.0.92″ src=”http://kpth130275site.wpengine.com/wp-content/uploads/2016/01/Brad-Zwart-PT-e1453235258760.jpg” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” always_center_on_mobile=”on” force_fullwidth=”off” show_bottom_space=”on” custom_margin=”9px|9px|9px|9px” custom_padding=”12px|12px|12px|12px” /][et_pb_image _builder_version=”3.0.92″ src=”http://kpth130275site.wpengine.com/wp-content/uploads/2018/03/physical-therapy-treadmill-running-one-cropped-small.jpg” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” always_center_on_mobile=”on” force_fullwidth=”off” show_bottom_space=”on” custom_margin=”9px|9px|9px|9px” custom_padding=”12px|12px|12px|12px” /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”2_3″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] The Orange City Area Health System Auxiliary presented a check for $50,000 to Marty Guthmiller, CEO, and Dan McCarty, COO, at their board meeting on March 14. The gift is made possible as a result of monthly Auxiliary fundraising activities during calendar year 2017, with the remaining majority of the contribution from Gift Garden gift shop sales. The Orange City Area Health System Auxiliary hosts a wide variety of fundraisers each year, including: jewelry, book, scrubs, gourmet candy, spring plant, and fudge sales; Ladies Night Out Style Show; Harvest Festival; and the Holiday Open House. Orange City Area Health System’s 20-member Auxiliary Board, from Orange City and surrounding communities, meets monthly and work throughout the year to plan, organize, and staff each monthly fundraiser. The Auxiliary gift has been designated to help fund the purchase of the health system’s new 3D Mammography system. “This is an incredible group of individuals who give of their time for the benefit of the patients and families of Orange City Area Health System,” says Mary Plathe, Volunteer Services Manager for the health system. [/et_pb_text][/et_pb_column][et_pb_column type=”1_3″][et_pb_image _builder_version=”3.0.92″ src=”http://kpth130275site.wpengine.com/wp-content/uploads/2018/03/Auxiliary-board-check-March-2018.jpeg” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” always_center_on_mobile=”on” force_fullwidth=”off” show_bottom_space=”on” custom_margin=”12px|12px|12px|12px” border_width_all=”1px” box_shadow_style=”preset2″ /][et_pb_text _builder_version=”3.0.92″ background_layout=”light” custom_margin=”5px|12px|12px|12px”] Front Row: Shonna Hector, Auxiliary Vice President, presents check for $50,000 to Marty Guthmiller, CEO and Dan McCarty, COO. Second Row: Shirley Beltman, Tami Guthmiller, Helen Pals. Third Row: Pat Steffes, Theresa McCarty, Marilyn Van Engelenhoven. Fourth Row: Carol Honkomp, Susie Ruhland, Karen Boeyink, Mary Plathe. Back Row: Karen Leusink, Wanda Friedrichsen, June Van Oort. [/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”2_3″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] Medical clinic focuses on improving health outcomes The Iowa Healthcare Collaborative (IHC) presented its 2018 Healthcare Quality and Safety Awards at a statewide Patient Safety Conference on March 6 in Ankeny. Orange City Area Health System received the award for Improving Health Outcomes, and Clinic Director Steve Walhof and Clinic Nurse Manager Susan Tentinger accepted the award on behalf of their Quality Team. These awards are presented to healthcare providers and/or healthcare organizations that have demonstrated outstanding leadership and achievement in patient safety, according to IHC. The Healthcare Quality and Safety Award aims to raise the standard of healthcare in Iowa by promoting a culture of continuous improvement in quality, safety, and value. Orange City Area Health System was recognized for “Improving Health Outcomes.” The health system’s medical clinic has been participating in the Transforming Clinical Practice Initiative (TCPI) since July of 2016. One of the key focus areas of the team has been improving clinical outcomes for their diabetic population. Purchasing and implementing an Intelligent Retinal Imaging System (IRIS) to perform eye exams for diabetic patients to screen for diabetic retinopathy in 2017 has resulted in measurable early detection of an otherwise silent disease, dramatically helping to improve health outcomes for these patients by providing an opportunity to prevent diabetic blindness. [/et_pb_text][/et_pb_column][et_pb_column type=”1_3″][et_pb_image _builder_version=”3.0.92″ src=”http://kpth130275site.wpengine.com/wp-content/uploads/2018/03/Orange-City-2.jpeg” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” always_center_on_mobile=”on” force_fullwidth=”off” show_bottom_space=”on” custom_padding=”20px|20px|20px|12px” /][et_pb_text _builder_version=”3.0.92″ background_layout=”light” custom_padding=”3px|20px|20px|20px”] Susan Tentinger, Clinic Nurse Manager, and Steve Walhof, Medical Clinic Director, accepted the IHC Quality and Safety Award at the Patient Safety Conference. [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.0.92″ background_color=”#ffffff” custom_padding=”20px|20px|20px|20px” border_width_all=”2px” box_shadow_style=”preset2″ custom_margin=”12px|12px|12px|12px” border_color_all=”#000000″ box_shadow_color=”rgba(209,209,209,0.3)”][et_pb_column type=”1_2″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”]

Preventing diabetic retinopathy

Today, diabetic retinopathy is the leading cause of preventable blindness in the United States. You can prevent vision loss and blindness associated with diabetic retinopathy with a quick, painless, and convenient IRIS exam, conveniently performed in the Laboratory at our Orange City Family Medicine Clinic. It is important that diabetics receive annual retinal assessments for diabetic retinopathy, even if they are not experiencing problems with their vision. Most insurance plans cover this innovative procedure for their patients. [/et_pb_text][/et_pb_column][et_pb_column type=”1_2″][et_pb_image _builder_version=”3.0.92″ src=”http://kpth130275site.wpengine.com/wp-content/uploads/2018/01/diabetes-retinal-exam-photo-one.jpeg” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” always_center_on_mobile=”on” force_fullwidth=”off” show_bottom_space=”on” /][/et_pb_column][/et_pb_row][/et_pb_section]