I wanted to get some ideas for training with this injury.  Ideally once the boot is off in a month, I can pick-up training close to where I left off and still run the NYC Marathon in November.

I read an article about Deep Water Running; this makes me wonder ‘would I be able to maintain my current level of fitness by running in the water?’. Does anyone have a deep-water-marathon training program?

We wish you a happy end-o-the-summer.

In addition to finding correlations between stretching and injury rate, reserachers looked at previous stretching habits of the runners and the effects on injury rate during the study. Runners who had usually performed a pre-run stretch routine, prior to the study, and were grouped into the stretch group, had a low risk of injury.  But, if they were grouped into the non-stretch group; it nearly DOUBLED their risk of injury.

When patients and clients ask about stretching before running, I usually advise a sufficient dynamic warm-up that involves joint mobility exercises and active stretches rather than static stretches alone. Click on the link above for more information.

This idea of using a “Facebook” type of application for a small company is brilliant, it’s a great way to communicate with all employees, or specific employee groups, and even more brilliant as a way for management to get information that they might not necessarily see.  Using a social networking site will all for instant collaboration, give a real time “snap shot” of the company, and allow management to gain valuable insight.

Today, NY SportsMed is launching Yammer, similar software to Salesforce’s Chatter, but free.  Yammer sells upgraded Silver and Gold packages for a few dollars per user. Yammer is set up just like Facebook, but it is a closed group to just people with company email addresses.  (I am reluctant to endorse products here, but this one is very cool and free).

Some of the features that I look forward to using:

Profiles – employees can share important information on their profiles

Status Updates – Share insight or a tip of the day, front-of-the-house staff and back-of-the-house staff can collaborate.

Groups – work groups can share information and work together across different locations

Document Handling – we can post important documents, such as the employee manual so people know where to go to find it.

App updates– employees (and managers) can get updates via sms or an iPhone app.

NY SportsMed will be testing Yammer our today, I will keep you posted.

• Extension biased seem to be safest (research by Sinaki et al showed 68% of woman who performed flexion biased exercises developed subsequent fracture vs. 16% who performed extension)
• Avoid flexion stresses during ADLs; even if they haven’t yet experienced fracture
• Perform modified classical yoga poses including: stretching into shoulder flexion, quadruped opposite arm/leg, prone trunk extension and lunges with shoulder flexion.
• Respiratory muscle exercises combined with back extensor strengthening
• Self mobilization by lying supine on a foam roller

For additional manual, bracing and taping suggestions read:

Katzman WB, Wanek L, Shepherd JA, Sellmeyer DE. Age-Related Hyperkyphosis: Its Causes, Consequences and Management. JOSPT. 40 (6); 352-360.

The below budget is based on NYC prices; rent, salary’s and electricity are significantly more expensive in this town than the rest of the US – I am sure some of you will laugh at these numbers.  If we use these higher numbers for assumptions, certainly there will be room to reduce expenses in the future.

For simple assumptions, I have added an additional biller for each 3 practices and divided the expenses equally by practice.  In reality a practice would have to “pay for what they use”.  A small practice may actually use only a portion of 1 biller – a small practice could get all of the benefits of a large billing company for a portion of 1 salary and overhead.  A large practice would pay a larger portion of several billers and a larger portion of the overhead.

It would be easy to see that a smaller practice could get the full services of the cooperative for less than $2,000 per month.