How to Start a New Exercise Program When You’re Feeling Intimidated

How to Start a New Exercise Program When You’re Feeling Intimidated

woman stretching on ground
Photo by Jonathan Borba on Pexels.com

Kierstin Elliott

Maybe you were an avid gym-goer, cross fitter, or yogi and then you got injured. Or maybe fitness has never been a part of your life, but now your doctor or PT has told you that a fitness regimen is necessary in order to help you feel like yourself again. Whatever the case may be, you just don’t know where to start, or you feel intimidated to return to what you were doing in the past because that is how you got injured in the first place. My advice is to start slowly. Educate yourself on how and why you got injured and what the next steps are on your road to recovery. Set goals on what you need to accomplish and build a plan to achieve them. Last but not least, train smartly. If you follow this check list, then you should definitely feel more confident moving forward!

It is imperative when you are transitioning from injury rehab to the fitness world, or starting a new exercise program for the first time, that you build a foundation. It is so crucial you stay true to your journey and not compare yourself to others. Trust that progress takes time. Resist the urge to jump right into something new if you’re unsure about form, alignment, and technique.

The first step would be to invest in private sessions. Educate yourself on what you’re getting into and find an expert in what you want to master. Having a coach who devotes the entire hour to your body and your needs will help you garner a deeper understanding of how your breath, body, and mind connect. Learning the proper form with a watchful eye on alignment, will ensure you have a strong foundation to move forward or join group classes.

Once you’ve gained confidence with your new (or old) exercise program, set some fitness goals. You’ve laid a strong foundation and now it’s time to build a skyscraper! Do you want to improve strength, flexibility, endurance? Once you have clear goals set, create a timeline. Establishing a realistic timeline will hold you accountable to sticking with your exercise program and crushing your goals!

The point I’ll end with is to train smartly. No matter what discipline you train in, if you are not focused on form, alignment, and breath control, you are only setting yourself up for future injuries. If you are in a group class, don’t be afraid to ask questions if something is unclear, doesn’t feel quite right, or if you know you need a modification. If you are doing an at home workout on your own, try to do it in front of a mirror to check out your form. If there’s no mirror accessible, simply take it slow and use the knowledge you’ve acquired from a trainer, coach, or PT. Take notes. Practice. Your exercises won’t be perfect the first time you attempt them. Be patient and mindful. It’s all about the journey 🙂

MAMA’S 101: Exercise for Post-Partum Mama’s

Hello! Check out our final class in this season’s series of Mama’s 101, “Exercise for Post-Partum Mamas”. This class will be great!  Learn specific exercise tools to help with diastasis recti, urinary incontinence, prolapse, and other common post-partum conditions with PT, Dr. Stephanie Stamas. Come ready to move and feel free to bring your baby!

Time and Date: October 3rd at 1pm

Location: 156 Williams Street, Suite 800 NY, NY 10038

Register Here!

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Back to school: A to Z with No problem with Pee!

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Fiona McMahon PT, DPT

It’s back to school time! Many of us look back at this time fondly. Reminiscing about the joy of picking out new notebooks, meeting new friends, and trying to put together a perfect back to school look (any 90’s kids remember the Delia*s catalog?) But if you are a kid or a parent dealing with a kid with urinary accidents, the idea of going back to school can be downright terrifying. In this blog, we will go through the causes of urinary incontinence as well as treatments. Here’s the thing, if you only have time to just skim this blog, I want you to know this: Urinary accidents are not your fault, nor your child’s and there are solutions out there to help improve accidents. So keep your and your kiddo’s heads up. It can get better.

In the spirit of back to school, we will start off this blog with some definitions. We can classify bladder accidents in many different ways, which can be helpful when it comes to selecting a course of treatment. Here are ways the medical community may classify your child’s incontinence

Intermittent versus Continuous: Intermittent applies to children who are having discrete individual episodes of incontinence, rather than continuous loss of urine from the bladder. The latter is more suggestive of neurological or anatomical impairment and does require a physician’s attention right away.

Intermittent incontinence can be further classified as primary or secondary. Primary incontinence occurs in children over 5 who have never achieved continence, whereas secondary incontinence occurs in kiddos who have had continence previously for a period of 6 months or more.

Urge Incontinence: Occurs when when a child has a sudden urge to urinate and cannot make it to the potty in time. It is a type of intermittent incontinence.

Stress Incontinence: Occurs when kiddos lose continence with activities like coughing, laughing, and sneezing. It is a type of intermittent incontinence.

Eneuresis or Nighttime Incontinence as the name would imply, this is intermittent urinary incontinence that occurs at night.

So here’s the thing, your child may experience just one type of incontinence or they may experience many types, (i.e. urge, stress, and bedwetting). Regardless of the type of incontinence your child is experiencing, they are not alone. Bedwetting is experienced in nearly 5%-10% of 7 year olds and daytime incontinence is experienced by 5-15 percent of kiddos between 5- 9 years old. It can be helpful to share this fact with your kiddo when they feel alone and isolated. Let them know that there may be several people in their class experiencing the exact same symptoms.

What Causes Incontinence in Kiddos?

In most kiddos, it is rarely one thing exclusively. One of the most common causes of incontinence at BBPT is constipation. The rectum and the bladder are neighbors sandwiched between two relatively immobile bones, the pubic bone in front and the sacrum in back. When a child, or an adult is constipated the rectum can become distended, like a big ol’ balloon. When the rectum is full of poo it squishes the poor little bladder leaving very little room for pee to collect before a child has to go. Furthermore, all that junk in the pelvic floor reduces the feeling that it’s time to go until it is much too late. Even a child that is pooping daily may be constipated. How can that be you may ask? Well, kiddos that are constipated may actually be incompletely evacuating resulting in a build up of stool in the abdomen. Signs besides bowel frequency that your child may be constipated include, abdominal pain, large painful bowel movements, itchy tushes, or even poo accidents. If you are still unsure, some doctors may do an abdominal x-ray to confirm the presence of large amounts of backed up poo in the abdomen

The pelvic floor is another huge player in urinary issues. The pelvic floor refers to the group of muscles between the pubic bone in front and the tailbone in the back. These muscles help regulate the flow of pee and poo out. Sometimes these muscles are too loose to hold everything in. Often times they actually may be too tight, which can lead to constipation, incomplete urination, and believe it or not, these muscles may also be too weak to hold in waste during play!

We see other factors linked to pediatric incontinence. Keep in mind these factors are correlated with incontinence and may not be necessarily causal. Kinda like a chicken and the egg situation. One may have caused the other or one may have no effect on the other. With correlations, it is often impossible to tell. Here are factors found in the research that have been linked with urinary incontinence in kiddos:

  • Younger age
  • Male sex
  • Black race
  • History of urinary tract infection (UTI)
  • Family history of bed wetting.
  • Difficult infant temperament
  • Early toilet training before 2 years
  • Late toilet training after 36 months
  • Attention-deficit Hyperactivity Disorder
  • Stressful life events

What to do About Pee Accidents

We have established that having urinary accidents as a child is pretty common. So the first thing to do, and I’m serious here, is remind yourself and your kiddo that you are not alone and that it is not your fault. Keep saying it until it sinks in. Potty issues can come with the extra burden of guilt and shame. Let it go. It is no longer serving you or your kiddo.

Now, it’s time to get the ball rolling. Although childhood incontinence has a 15% spontaneous cure rate every year after age 7, it leaves out a whopping 85% of kiddos who deserve being able to play and go to fun activities like sleepovers without fear of accidents.

First, get yourself a proactive doctor who will screen for UTI’s. They often don’t show up the same way in kiddos as they do for adults. UTIs can cause incontinence and left untreated, they can be dangerous.

Then get yourself to a qualified pelvic floor physical therapist who has experience working with kids. A qualified pelvic floor physical therapist has the ability to assess the muscles of the pelvic floor in a non-invasive manner to see if weakness or tightness could be a potential culprit. They also are qualified to assess the abdomen to determine if backed up poo from constipation is worsening accidents. Based on what they find, they will taylor a program to help fix any potential barriers your child could be facing on their way to continence.

Things to do now:

  1. Explore Irritants: Certain foods can irritate the bladder and cause accidents. Check out this list {HERE} to explore potential bladder irritants. Keep in mind, not everything irritates everyone. What I would suggest is a blander day followed by a day where you add back in a potential offender. Bladder irritants usually cause irritation within 2 hours, so if you don’t see anything in that timeframe, that item is most likely off the hook.
  2. Schedule the Potty: Kids are so scheduled these days but we need to add potty breaks to the agenda. Having your child attempt to urinate, whether she wants to or not can help. I suggest starting at once every hour during the day and gradually increasing the interval as they succeed. There are watches like the WOBL watch that can help kiddos out, but I also find teachers to be extremely helpful getting a kiddo to visit the bathroom regularly.
  3. Pee at the transition times: This one is from my clinical experience. Make sure your kiddo goes to the bathroom immediately before leaving camp or school. The on the way home accidents are usually the last to clear up . So nip it in the bud ahead of time.
  4. Drink water! But not to close to bed: Your child should be drinking enough water to keep his stool soft and his urine dilute. Dehydration can worsen bladder irritation and constipation, which can in turn worsen incontinence. Just stop water intake 2 hours before bed.
  5. Manage Constipation: Give your kiddo enough time to poo and make sure her diet is varied so her stools are formed but not pellets. If you struggle with this, come see us.

Wrapping it up:

One more time for the people in the back. You are working so hard. I never met a family who is not trying everything for their kiddo. Incontinence is tough, but with PT and support it can get better. If trying these steps is not working for you, come see us.

 

Check out Amy’s book Heal Pelvic Painwhich includes a chapter on the pediatric pelvic floor.

Baird D, Seehusen D, Bode D. Enuresis in children: a case based approach. American Family Physician. 90(8) 2015

Maternik M, Krzeminska K, Zurowska A. The management of childhood urinary incontinence. Pediatr Nephrol (2015) 30:41-50

Vasconcelos M, East P, Blanco et al. Early behavioral risks for childhood and adolescent daytime urinary incontinence and nocturnal enuresis. J Behav Pediatric. 2017; 38 (9): 736-42

Von Gontard A, Kutwertz-Bröking. The diagnosis and treatment of enuresis and functional daytime incontinence. Dtsch Arztebl Int 2019; 116 279-85

Saggy Jeans and Tailfeathers: How Your Pelvic Positioning Affects Your Body

animal bird blue bright
Photo by Pixabay on Pexels.com

Joanna Hess PT, DPT, PRC, WCS

Wait! Marie Kondo has you throwing out your favorite jeans because the joyless saggy bottoms that your tushy cannot manage to fill out? We are seeing an epidemic flat butt among mamas, plumbers, barre fanatics, and office workers—all with strangely similar symptoms—pelvic floor dysfunction, low back and sacroiliac pain, and a tucked under pelvis. In this blog we will explore why the position of the pelvis, the maker of flat butts and the maker of less flat booties, is important and how to more easily move out of this position for benefit beyond your behind.

Besides needing a new wardrobe, why should I care about my flat bum?

The flat bum or preference towards posterior pelvic tilting shrinks the distance between the front and back of pelvic outlet which changes pelvic floor muscle tension. The body needs access to the full range of the pelvis and pelvic floor muscles. Over time, this position could cause excessive pelvic floor activity to compensate for the loss of resting tension. Think of the pelvic floor muscles simplified as a rubber band between two points, the pubic bone and tailbone. When the distance between the two points decreases, the rubber band loses its stability from resting tension. Changes in pelvic position alters stability from the pelvic floor muscles. This posterior pelvic tilt position also decreases the accessibility for hip extension and therefore the upper glute muscles get sleepy. As the top of the pelvis moves back, the sacroiliac joint in the low back opens and decreases its bony stability. Translated into everyday life, the flat butt position increases the potential for incontinence, pelvic floor muscle tension, sacroiliac pain, and decreased efficiency in movement.

The Flat Bottom. Only in the eye of the beholder?

Pelvic floor and tilt

The disagreement of the “neutral pelvis” or zero-point causes confusion when describing pelvic tilt—anterior pelvic tilt, posterior pelvic tilt, and neutral pelvis. Some argue that the neutral pelvis is when the ASIS’s (front hip bones) are level to the PSIS (back butt dimples). Others say that the pelvis is neutral when ASIS’s are in the same plane as the pubic bone. Or for those with X-ray vision, pelvic tilt is the vector of the sacral angle at S2 in relation to the vertical axis. But often, neutral pelvic position is subjective to the observer and relative to other parts of the body—namely the spine/rib cage and thigh bone. Clinically, this “neutral pelvis” is hard to find because 1) pelvis’ are shaped very differently, 2) left and right pelvis on the same person can also be quite different, 3) feeling these bony landmarks have been shown to be remarkably unreliable, 4) the neutral pelvis should be on top of vertical thigh bones. See how the eyes can be tricked confusing spinal curve focusing on pelvic tilt without also including rib position.

Rib pelvic alignmentThe inability to move in and out of posterior pelvic tilt and anterior pelvic tilt decreases efficiency and possibly results in pain and instability. Anterior pelvic tilt is when the front part of the pelvis moves forward/down. Posterior pelvic tilt is when the front part of the pelvis moves back/up. A neutral pelvis on top of vertical femurs and happy rib cage should correlate with better muscle performance.

Do I have a flat butt?

Aside from the saggy jeans, the flat butts of the world have a few other correlations.

1. The Tailfeather Test: Stand comfortably and squeeze the gluts.

a. Neutral pelvis: Thigh bones rotate.

b. Posterior tilt-ing pelvis: The butt will further tuck under and mainly access the lower glutes.

c. Anterior tilt-ing pelvis: The pelvic floor muscles will do most of the work.

2. You bear weight more in the heels

3. Back of your rib cage is behind your pelvis

4. Your Thigh bones are angled so that your pelvis is front of your knees

5. Your lower belly pooch

6. You Sit with pressure more on the sacrum/tailbone vs. sit bone

7. You have Overactive and possibly overworking pelvic floor muscles—the front to back pelvic distance decreases with your posterior tilted pelvis and loses the resting tension from length. As described earlier, this is similar to tensile strength of a slightly stretched rubber band vs. rubber band without pull/tension. Therefore, your pelvic floor muscles have to work harder to keep some type of tension for purposes like continence, stability, etc. The inability for the pelvic floor muscles to work optimally can lead to incontinence, pain, and constipation.

9. You have Breathing and abdominal pressure problems

10. You have Sacroiliac joint pain. As the pelvis tips back, the sacrum moves away from the ilium decreasing the bony stability. The hip muscles have to work harder, but as felt in the Tailfeather Test, the glut muscles aren’t in a good place to work.

Is there a better fix than butt implants?

Bodies have and love variability for posterior, anterior and “neutral” pelvic positioning. The brain likes positions where muscles and nerves work with ease and stability—life shouldn’t be so difficult—but it needs the chance to choose and learn it. Folks working with bodies have traditionally “corrected” spinal curves by changing pelvic position. From what has already been discussed, spinal and pelvic position can be altered many different ways—from the changing weight-bearing area in the feet, to position of ribs and range of breath, and even head angles with visual and vestibular input. Consider these hacks into pelvic stability until the brain learns how to access this stability in many situations and positions.

1. Standing. Bring your chin down to your neck and keep looking down until you see the front of your ankles. You’ve just untucked your pelvis and brought your ribs over your pelvis. This one is courtesy of my colleague, Stephanie Stamas. Or check in to feel where the weight is going through your feet. The front to middle of the foot is a good place to start and then do the Tailfeather Test. You might have to toggle other parts of the body because of how the body will compensate in the chain.

2. Sitting. Get your hips as far back as possible. Or put a pillow in the back of the chair so that your hips can find the pillow and you are sitting on top of your sit bones. Then, relax the trunk into the seat back/pillow. Again, you’ve untucked your pelvis and brought your ribs over the pelvis.

3. Better squats/lunges/burpees/stairs/ab work. You can do 5 sets of 20 squats, but still no junk? Take care to see if your pelvis is tucking under in the movement. If so, use an inhale to keep the pelvic floor lengthening as your hips bend in movement. Later, the movement should be dissociated with breath pattern (as long as you are breathing.)

4. See a physical therapist. Often times, the habits of pelvic tucking are a little more complicated because it is a protective and compensatory mechanism for stability. A physical therapist can help with seeing the bigger picture and how different parts of the body relate to each other. They can also help facilitate better movement through manual therapy and specialized movement.

Good luck with the joy sparking!

Pilates, Moving from Injury Back to Peak performance

Julia Rosenthal PT, DPT

Julia Pilates

As an avid high intensity exerciser, I am always looking to push myself in my workouts. When pain gets in the way of my progress, it can be extremely frustrating. For years, I have been struggling with chronic hip and sacroiliac joint (low back) pain. These symptoms intensified about two and a half years ago when I fractured a lumbar vertebra weight lifting. Recovery was hard, and during that time I was told by doctors, friends, and family that I could not or should not return to the things I loved: lifting heavy weights and running outside. I was devastated. I tried swimming, biking, the crazy looking stair treadmill at the gym, and while I was able to get some exercise in, I still felt like I had lost one of the things that brought me the most joy.

Months after my injury, I finally started listening to my body and my physical therapist friends rather than the limiting and negative advice I had gotten. I started returning to weight lifting and running and began trying not to judge myself for the strength I had lost. The more I did, the better I felt. I was scared, but I felt liberated at the same time. But despite making some initial progress, I started to hit a wall. I couldn’t deadlift as much as I could before, I couldn’t lift as much overhead, and I was too afraid to run on concrete or to get in a squat rack, which was where I had hurt myself all those months ago. I started to feel that hip and sacroiliac (SIJ) pain again after every workout, and I knew I had to change something about what I was doing.

Enter: Pilates. Pilates and weight lifting are both forms of resistance training, but there are key differences between them that make Pilates an effective form of cross training for a weightlifter. When you do any singular form of exercise, your body is learning how to complete a task one way. Introducing a different form of exercises gives you variability, and teaches your body to work under lots of different conditions using different muscle groups. The more options our bodies have for how to complete a task (like a deadlift), the stronger we become.

Here at Beyond Basics Physical Therapy, I had the opportunity to work with Kierstin Elliot,a certified Pilates instructor with a wealth of experience working with clients who struggle with orthopedic issues, including pelvic floor dysfunction. “In Pilates,” Kierstin explained, “subtle nuances matter and you have to be a stickler for form and alignment.” Weightlifting athletes, on the other hand, generally focus more on larger, more powerful movements. Because of these differences, Pilates can make a big difference when it comes to increasing strength and decreasing injury in people who typically exercise with high resistance. In the months that I spent working one on one with Kierstin, I achieved personal bests in my squat and my deadlift and could feel that I was much more steady in any single leg weight lifting activity.

If you like to lift weights and you want to see your performance improve, here are 5 specific ways that Pilates can up your weight lifting game:

  1. Eccentric Strengthening
    1. While weight lifting certainly helps to develop core strength, Pilates does so using lighter weights and more eccentric contractions. Eccentric contractions require muscles to work and lengthen at the same time. Typically, weightlifting and other forms of exercise will strengthen the core in a concentric way, meaning the muscles are asked to shorten and tighten in order to build strength. While both are effective, the best option is a combination – variability is key. Eccentric contractions are also a great way to increase mobility.
  2. Increasing Mobility in the Spine and Extremities
    1. The demands on the spine are very different in weight lifting versus Pilates. Lifting heavier weights requires you to maintain a certain amount of stiffness in the spine to protect it against a heavier load. While that is an important skill (think about how hard it can be to lift a heavy suitcase, stroller, car seat, etc.), it is also important to be able to manage resistance at times when our back can’t be in a “neutral” position, like when you’re putting a baby in a crib or digging things out of your storage unit. Pilates exercises are done at lower resistance and in various different spinal positions: flexion, extension, side-bending, and rotation. This allows you to learn to move well under tension in lots of different positions.
    2. Pilates is also a great way to increase your hip and shoulder mobility, both of which are important for weight lifting. Squatting, deadlifting, and overhead movements were the things I was having the hardest time progressing back to, and these all require good shoulder and hip mobility. Pilates exercises are often done with the trunk supported, and with resistance applied to the limbs by springs. This means that there are more eccentric contractions involved (working and lengthening at the same time), which can be a great way to improve strength and mobility at the same time.
  3. Increasing Stability
    1. Weightlifting focuses on powerful movements. These types of movements will require increased work from our larger “global” muscles which tend to be longer and move lots of joints at the same time. While strengthening these muscles is important, using Pilates to strengthen the smaller “stabilizing” muscles is a great way to enhance the strength of the global musculature. When we do a big, powerful movement, we need the smaller stabilizing muscles to automatically fire too – this enhances our overall strength, improves our balance, and makes us less prone to injury.
  4. Increasing Endurance
    1. Training for increased endurance means training at a lower weight and performing more repetitions. In weightlifting, the goal is to work at a higher percentage of your 1 rep maximum, meaning the greatest amount of weight that you would be able to lift once. In Pilates, on the other hand, lighter resistance is used for more repetitions.
  5. Increasing Body Awareness
    1. Proprioception is the sense that allows us to know where our bodies are in space. Exercises that are done in a closed chain – meaning one of your body parts is in contact with a fixed surface – enhance this sense. Because reformer Pilates includes spring tension with your feet or hands in contact with a surface, almost all exercises are done in a closed chain. This can be a really great way to ease into a movement after an injury. The support of a closed chain exercise allows you to tailor the movement to your current level as you progress back towards more traditional open chain (no contact with a surface) weightlifting movements.

Thanks for reading! I hope this blog post helped you understand how you can take your training to the next level. If you are interested in experiencing what Pilates can offer or how physical therapy can maximize your athletic potential, please call our midtown (212-354-2622) or downtown office (212-267-0240) today!

 

Check out what Kierstin has to say about Pilates here!

The Benefits of Pilates While Healing Diastasis Recti

Pilates with Kierstin! Standing Side Splits

Pilates with Kierstin! Bridges with Stability Ball

References:

  1. Ahearn EL, Greene A, Lasner A. Some Effects of Supplemental Pilates Training on the Posture, Strength, and Flexibility of Dancers 17 to 22 Years of Age. Journal of dance medicine & science : official publication of the International Association for Dance Medicine & Science. 2018;22(4):192-202.
  2. Di Lorenzo CE. Pilates: what is it? Should it be used in rehabilitation? Sports health. 2011;3(4):352-361.
  3. Phrompaet S, Paungmali A, Pirunsan U, Sitilertpisan P. Effects of pilates training on lumbo-pelvic stability and flexibility. Asian journal of sports medicine. 2011;2(1):16-22.
  4. Queiroz BC, Cagliari MF, Amorim CF, Sacco IC. Muscle activation during four Pilates core stability exercises in quadruped position. Arch Phys Med Rehabil. 2010;91(1):86-92.
  5. Valenza MC, Rodriguez-Torres J, Cabrera-Martos I, Diaz-Pelegrina A, Aguilar-Ferrandiz ME, Castellote-Caballero Y. Results of a Pilates exercise program in patients with chronic non-specific low back pain: a randomized controlled trial. Clinical rehabilitation. 2017;31(6):753-760.
  6. Why Pilates and Lifting Weights Aren’t Mutually Exclusive – Girls Gone Strong. Girls Gone Strong. https://www.girlsgonestrong.com/blog/strength-training/why-pilates-and-lifting-weights-arent-mutually-exclusive/. Published 2019. Accessed May 26, 2019.

Marathon Training and Racing Wellness: Why I Chose Tina

Molly Team Tisch MSMolly Caughlan PT, DPT

I am very excited to announce that I will begin training soon and will be running the New York Marathon for the first time. I will be running as part of Team TISCH MS alongside my awesome and inspirational co-worker, Fiona McMahon. We are working together to raise a combined $10,000 dollars to support multiple sclerosis research. You can donate to my personal fundraising page here. This is an incredible opportunity that I feel so honored to be a part of. I decided to run the marathon as part of my New York and life bucket list. I see marathon training as a perfect way to get to know all of the five burrows. Running has always been my way of getting to know the city I’m living in.

I have trained for several 5K, 10K and half marathon races, but only one full marathon. My first (and only) marathon I call my “almost marathon” took place in Savannah, GA in November, when the weather should be sunny and 70s. Unfortunately, due to a heat index of 105 and with several hundred participants fainting due to heat exhaustion, they cut the race short and made everyone turn around at mile 14. I was relieved, frustrated, exhausted, and incredibly HOT. My 6 months of training in the hot Atlanta summer had not prepared me for the intense humidity that made me feel as if I were swimming and not running.

Beyond Basics Physical Therapy has generously offered physical therapy services to me to help me meet my marathon training goals. First and foremost, I’d like to complete my training and marathon without any major injuries. In previous races, I’ve been fortunate to not have any serious injuries and just minor aches/pains. My main problem areas are my right sacroiliac joint and right foot feeling occasionally unstable and achy. Second, I’d like to finish in under 4 and a half hours, meaning little to no walking breaks. My pace is on the slower end (around 10 min/mile) and I’m hoping to increase my pace. My third goal is to get the most out of my training and to fully enjoy the whole process.

My co-worker Tina Cardenia will be my physical therapist and I could not be more thrilled to be working with someone so incredibly talented, intelligent, and experienced. Tina has an extensive background working in an orthopedic setting and has completed the intense certification process in Functional Manual Therapy (CFMT). Tina uses this strong framework to look at the body as a whole and bring its function to optimal capacity.

These next 6 months will be intense, but I’m excited to push my body to new limits and finally cross “marathon” off the list. With the help of Tina, Team TISCH, and Beyond Basics, I am excited to take on this new challenge. I’m confident that I’ll meet all the goals I’ve set out for myself and look forward to November as they come into fruition.

Both Molly and Tina work in our Midtown Location.

PT Molly

 

Marathon Training: Why I Chose Jess

Fiona McMahon PT, DPT

Beyond Basics Physical Therapy has some exciting news. We are running the New York City Marathon for the third year in a row with Team Tisch MS. What makes it doubly exciting is that for the first time ever not one but two physical therapists will be running! Both Molly Caughlan and I will be running to raise $5,000 each, for a total of $10,000 dollars to directly support the work of Tisch MS Research Center of New York to help END multiple sclerosis.

Over the course of the next 7 or so months, you will see blogs documenting our progress towards our goal as well as blogs highlighting the work Molly will be doing with her amazing physical therapist, Tina Cardenia, and Myself, and my awesome physical therapist, Jessica Babich. Molly will soon introduce herself and say why she is working with our girl, Tina. But for now, let me explain why I am so excited to return to work with Coach Jess, ( yes, I am calling her coach Jess now, it’s a thing).

In 2017, together, Jessica and I managed to shave off 17 whole minutes from my last NYC Marathon. My dream of all dreams would be to seek out a BQ (Boston Qualifying time), which would require another time shave of about 13 minutes… and 2 seconds to be precise. Which… is a lot (like, a lot a lot). But shoot for the stars, as they say.

So why did I chose Jess to help me with this lofty goal? Because she is a jack of all trades. In 2017 she was able to tie in visceral (organ based) approaches, with orthopedic and pelvic approaches. She is thorough from checking my sneakers to my head and neck control while running. Working with her two years ago, made me feel like I had a new body.

Working with Jess was a commitment, but one that I saw pay dividends in the end. I won’t lie there were definitely times I wished I could sleep in an extra hour rather than come into PT early, but the thing is, that extra physical therapy kept me injury free and helped me maximize my training. You can have the highest VO2max in the world (a measure of cardiovascular fitness) but if something is keeping you from running efficiently, you won’t be running at your top times. You just won’t. Jess has no tolerance for inefficiency and can spot it with a laser focus and then work her magic to correct it.

Jess has been nerding out lately about new ways to facilitate or wake up the core for efficiency. She’s almost always playing with new techniques when she has the time to do it. Literally, she is always in the clinic gym playing with techniques. This is a major reason I love working with Jess: for her, it’s not just work it’s a passion.

Stay tuned for more from Jessica, Tina, Molly, and Me as we work our way towards Marathon Sunday.

Click here to Donate to myself or Molly. We’re competing to see who can raise the most… so if you’re team me or team Molly, make your donation count

Click here to donate to:

 

Fiona

fiona2018

Molly

Molly