Working from Home: Pandemic Edition Part 2


Many Americans recently saw a change in their daily work routine. With
the current stay-at-home advisory extended, many of us are working or attending
school from home. In a previous blog, we talked about how prolonged sitting can
have negative short-term and long-term effects on the body. We went over
sitting posture at a desk, muscle groups affected by sitting, and the American
College of Sports Medicine’s recommended activity levels. If you have not read
it, go check it out! 

In today’s blog post, we will go over a few stretches that
you can do to combat the short-term effects of sitting. Stretches should be
done every 1-2 hours.

Standing Back Extension


Stand with your feet about hip-width apart, place hands on your hips. Bend
backwards slightly. Return to starting position. Repeat this 10 times. This
exercise is not for you if you have spondylolisthesis, spondylosis, or nerve
pain/leg pain that worsens with each repetition.


Burdenko Sitting and Head Turning (Modified)


Begin sitting on stable chair. Place your hands behind your head,
elbows are up and turned out. Simultaneously stretch your arms out to the sides
as you turn and look to the right. Return to starting position. Repeat on the
left side. Repeat this 10 times on each side. Be careful if you have any
shoulder limitations/injuries, or neck limitations.


Burdenko Bench On/Off Stretch


Start sitting upright in a chair, facing a second chair. Lift one leg
up onto the chair in front of you and reach for it with the opposite hand.
Return to starting position. Repeat on the other leg. Return to starting
position. If you can, lift both legs up simultaneously (back should be
neutral), and reach for your feet with both hands. Repeat 5-10 times each side.
This will stretch your hamstrings. If you have a preferred hamstring stretch,
go ahead and do that instead.


  

Seated Hip Flexor Stretch


Sit with half your buttocks on the chair, support your self with your
arm. Stretch the leg that is “hanging” off the edge back until you feel a light
stretch along the front of your hip. Hold for 20 seconds. Repeat 3 times on
each side.



Interested in more exercises related to posture? Check out this blog
post: https://fitplancapecod.com/2015/03/10/5-quick-exercises-to-help-correct-poor-posture/
Blog
post by Damaris Marques PT DPT.

About Damaris
Marques PT DPT

Damaris
(“Dee”) joined Cape Cod Rehab in August 2017 after receiving both her
Doctor of Physical Therapy and Bachelor of Science from Springfield College.
She is certified in Part I and Part II of the Burdenko Method and believes in a
patient-therapist partnership where both are working together to meet the
patient’s functional goals. Dee is bilingual (English and Brazilian Portuguese)
and lists crocheting as a hobby along with singing and a little dancing when no
one is looking!

Working from Home: Pandemic Edition Part 1


Many Americans recently saw a change in their daily work routine.
With the current stay-at-home advisory extended, many of us are working, or attending
school, from home. We do not know when we will be able to go back to “normal.”
So, for now we find ourselves mostly at home, and if you are anything like me,
you are sitting for most of the day.
While sitting may seem like a harmless activity, it can cause both
short-term and long-term problems. A small research study1 looked at
the effects of prolonged sitting (2 hours) on the stiffness of the spine, and
found that in university-age men, stiffness of the spine increased after only 1
hour of sitting, whereas in women it varied in the 2 hour window. The reality
is that many of us are sitting for longer than 2 hours. Chronic prolonged
sitting can be detrimental to your long-term health. In a recent study2,
researchers found that sitting for long hours (usually 6+ hours) is associated
with all-cause and cardiovascular disease mortality risk in sedentary adults,
but this association is decreased or completely undone when the recommended
levels of weekly moderate/vigorous exercise are met.
What does this tell us? That prolonged sitting today can cause
problems both today and tomorrow. Here are 3 tips to combat the risks
associated with prolonged sitting.

1: Office Ergonomics




Some basics: Sit up with your back supported, use a lumbar roll or
a towel roll along the small of your back for support. Elbows should be
approximately 90 degrees, with wrists in a neutral position. Your neck should
be held in a neutral position (ears aligned with your shoulders; shoulders set
back). Ideally, have your monitor set up to eye level.






Knees should be approximately 90 degrees, and feet should rest
comfortably on the ground. Use a phone book (or your pathology book from
college) to adjust the “height” of the floor if you are short like me.








If you are using a laptop, try angling the laptop to help with the
eye level. This is not ideal.
  










2: Take Stretch Breaks


Sitting keeps the hamstrings, hip flexors, chest musculature, and neck
extensors short and tight, while it lengthens and weakens the quadriceps, neck flexors,
and upper back/shoulder blade musculature. Get out of that seated position
every 1-2 hours to stretch out and walk around the house. Some people have
standing desks. If that is you, use that to your advantage. Otherwise, stretch
the chest and squeeze your shoulders back, stretch your hamstrings and your hip
flexors, and do a lap around the house.

In our next blog post about working from home, we will go over
more specific stretches to do at home.

3: Hit the Recommended Activity Levels


Regardless of how long you sit for, regular moderate to vigorous
activity is still the best way to combat long term health issues associated
with chronic prolonged sitting.

For most adults, the America College of Sports Medicine recommends
150-300 minutes of moderate-intensity aerobic activity per week, or 75-150
minutes of vigorous-intensity aerobic activity per week, and 2 or more
days per week of strength training of all major muscle groups of the body.

Similarly, older adults should engage in 150-300 minutes of
moderate-intensity activity, and this should include a mix of aerobic
training, strength training, and balance training. Older adults should also
take special consideration of any co-occurring conditions. Remember to always
consult with your physician or physical therapist when starting a new exercise
program.

Here are some ideas of aerobic activities: walking around the
neighborhood, hiking along the beautiful trails of Cape Cod, walking on the
beach, a light jog or run outside, body-weight circuit training, bike riding, roller
blading, jumping rope, dancing/aerobic dance to name a few. If you need some
help getting started, or feel most motivated when working with others, check
out our offering of FitPlan Live VIRTUAL classes at Mashpee Fitness.
I hope you find these tips helpful. Keep an eye out for the next
blog!
Blog post by Damaris Marques
PT DPT.
About Damaris
Marques PT DPT
Damaris
(“Dee”) joined Cape Cod Rehab in August 2017 after receiving both her
Doctor of Physical Therapy and Bachelor of Science from Springfield College.
She is certified in Part I and Part II of the Burdenko Method and believes in a
patient-therapist partnership where both are working together to meet the
patient’s functional goals. Dee is bilingual (English and Brazilian Portuguese)
and lists crocheting as a hobby along with singing and a little dancing when no
one is looking!
References
1. Beach TA, Parkinson RJ, Stothart JP, Callaghan JP. Effects of
prolonged sitting on the passive flexion stiffness of the in vivo lumbar spine.
Spine J. 2005 Mar-Apr;5(2):145-54.
2. Stamatakis E, Gale J, Bauman A, Ekelund U, Hamer M, Ding D.
Sitting Time, Physical Activity, and Risk of Mortality in Adults. J Am Coll
Cardiol. 2019 Apr 30;73(16):2062-2072. doi:
10.1016/j.jacc.2019.02.031.
Resources
2. Link to the Physical Activity Guidelines for Americans: https://health.gov/our-work/physical-activity/current-guidelines

Fighting Falls: Changing Risk Factors


Let’s talk about falls. The World Health Organization defines
falls as “an event which results in a person coming to rest inadvertently on
the ground or floor or other lower level.”1 With that definition in
mind, did you know that 1 in 4 adults in the United States will sustain a fall
in a given year?2 In 2010, the United States spent approximately 111
billion US dollars addressing fall-related deaths, treatments, or
hospitalizations in emergency departments.3 While falls can occur at
any age, certain factors can increase your risk of falling. Some of you reading
this may have never experienced a life-altering fall. Some of you have. But I
am sure that everyone reading this knows an adult who has fallen.
As I mentioned before, there are factors that will increase your
risk of falling. Some of those, like sex and age, cannot be changed. Other
factors, like the home environment and activity level, can be changed. So if
you are concerned about falling, or you are concerned of a loved one falling,
read on to learn 4 things that can be done today to reduce the risk of falling.

Change your Home Environment


The first and easiest thing you can do is “fall-proof” your home.
  • Have clear pathways to prevent tripping over loose items or
    electric cords on the ground.
  • Mark thresholds and steps with a contrasting color so you can see
    where the floor level changes.
  • Get rid of rugs or secure them.
  • Wear shoes in the house (instead of slippers/socks).
  • Put non-slip mats in the shower/bathroom.  
  • Make use of night lights, especially if you make trips to the
    bathroom at night and need to navigate a dark room or hallway.
  • If you can, install grab bars in the bathroom


Get Active


Enroll
in an exercise program that is right for you. Muscle weakness and poor posture
increase your fall risk. While changes to your muscles, bones, and joints are a
normal part of ageing, falling is NOT. Regular physical activity will
help combat these changes associated with ageing. If you do not know where to
start, start right here with Mashpee Fitness and Barnstable Fitness. We have plenty
of virtual classes that have been carefully catered by our excellent trainers.
Special mentions: Tai Chi with Ally, Chair Exercises with Erin, Burdenko
Balance with Eric, Chair Stretch with Craig, and Flexibility/Mobility with Jami.
Local senior centers also tend to offer balance and exercise classes.
  • Tai Chi classes are excellent for posture, balance, and joint
    mobility
  • Yoga or a stretching class can improve flexibility and balance
  • Strength/weight training will increase bone density and combat
    osteoporosis
  • Specific Balance classes and programs will lead you into balance
    exercises coupled with falls-related education and falls prevention tips.

Review your Medications


Polypharmacy is when you take multiple medications, usually 4 or more, and this
can increase your risk of falling. TAKE YOUR MEDICATION AS PRESCRIBED but go
over your medications, including over-the-counter and supplements, with your
pharmacist or your primary care doctor if you are experiencing side-effects
related to dizziness/light headedness. Ask your healthcare provider if all your
medications are necessary and up-to-date.

Schedule an Eye Exam


Get your eyes checked regularly. The older we get, the more our bodies rely on
its visual input to make balance-related decisions. Our bodies rely on
information from our eyes for visual acuity, peripheral vision, depth perception,
determine incoming/moving objects, and even perceiving changes to surface
textures.
Blog post by Damaris Marques PT DPT.

About Damaris Marques PT DPT
Damaris
(“Dee”) joined Cape Cod Rehab in August 2017 after receiving both her
Doctor of Physical Therapy and Bachelor of Science from Springfield College.
She is certified in Part I and Part II of the Burdenko Method and believes in a
patient-therapist partnership where both are working together to meet the
patient’s functional goals. Dee is bilingual (English and Brazilian Portuguese)
and lists crocheting as a hobby along with singing and a little dancing when no
one is looking!
References
3. Verma SK, Willetts
JL, Corns HL, Marucci-Wellman HR, Lombardi DA, Courtney TK. Falls and
Fall-Related Injuries among Community-Dwelling Adults in the United
States. PLoS One. 2016;11(3):e0150939. Published 2016 Mar 15.
doi:10.1371/journal.pone.0150939

Prevention & Treatment of Shin Splints

Shin splints are a painful condition caused by microtears of
connective tissue at attachment sites in the tibia (lower leg bone) from
overuse or mechanical stress.  Symptoms include
pain and tenderness along the front of the shin (tibia) and when chronic or
severe, may be accompanied by swelling and the presence of ridges or bumps
along the front of the bone. 
Muscle weakness, stiffness, and poor alignment of the lower
extremity joints (such as flat feet) and use of non-supportive shoes may predispose
you to developing shin splints particularly if training or activity is accelerated
too quickly, you walk/run on hard, ramped or uneven terrain, or you play a stop
and go high impact sport such as basketball. 
Shin splints can side line even the most seasoned athlete. 
To prevent and treat the condition try the following
exercises.  Stretches should be held for
a minimum of 30 seconds to allow time for tissue elongation and to avoid reflex
shortening. Repeat 2-3x, 3x/day. Strengthening should be done 10-20 repetitions
for 2-3 sets daily.  Icing, kinesiotaping,
and non-steroidal medications may be helpful in the management of pain.  Consult your physical therapist for
assessment and always speak to your doctor before taking any medication.

Stretching

Calf stretch
(gastrocnemius)
Stand upright holding chair or
hands on wall for support with one leg behind you, foot flat and pointed
straight ahead.  Keeping back heel down
and knee straight, bend front knee. 
Stretch will be felt in calf and Achilles. 

Tip: Tighten abdominals and don’t lean forward
with trunk.


Soleus stretch
Stand upright holding chair or with hands on wall for support with one leg
behind you, foot flat and pointed straight ahead.  Keeping back heel down, bend BACK knee.
Stretch will be felt in lower part of calf deep under Achilles tendon. 

Tip: If you cannot keep your heel down,
shorten your stride.


Toe stretch (toe
flexors and plantar fascia)
Place 2-3” book or small
platform/step against wall.  Place toes
against edge of step. Keeping knee straight, lean towards wall. Stretch will be
felt in arch of foot.


Dorsiflexor
stretch (tibialis anterior)
Sit on knees on cushioned surface
with ankles pointing down.  Sit back on
heels to stretch front of foot and ankle. 
Leaning back with upper body will intensify the stretch. 

If unable to
kneel, or if ankles are too tight, sit up with foot crossed in front of you and
use your hand to pull ankle and foot downward. 

Strengthening

Ankle
Dorsiflexion (anterior tibialis)
Long sit on
bench or floor. Anchor tubing away from you with loop around foot.  Keeping foot and ankle aligned with toes
facing up, flex ankle up towards you to the count of 2, and return down to the
count of 4.  

Tip: To maintain proper alignment, keep 2nd toe in line with your shin bone.


Wall Toe Raises
(toe extensors and anterior tibialis)
Stand with back
against wall, feet slightly away and facing forward.  Lift toes off ground keeping knees straight.
Hold 5 sec.  

Tip: If unable to raise, toes, bring feet a little
further from wall.




Calf Raises
(gastro-soleus)
Stand with feet
shoulder width apart. Go up on toes to count of 2, lower to count of 4. 
Challenge yourself by doing on one leg.  

Tip: To progress
strengthening through greater range of motion, do off edge of step.




Toe Curls (toe
flexors and plantar fascia)
Sit in chair. Place
towel on tile or wood floor.  Position
bare foot on towel.  Keeping heel down,
curl toes to “scrunch” towel. 


Single Leg Bridge
(gluteal muscles)
Lie on your back with knees bent and feet on floor.  Straighten one leg keeping thighs in line.
Tighten abdominals and lift hips off ground using bent leg. Keep pelvis
level.  Hold 5 sec.  

Tip: If too difficult, keep both feet on floor while lifting hips.


Heel to toe
walking
Start in standing position. Step out with
right foot flexing ankle toward you as your foot contacts the ground.  Transfer weight to ball of right foot, go up
on toes, then step forward with the left foot contacting heel first with ankle
up.  Repeat cycle.


Blog
post by Jody Coluccini PT DPT.

About Jody Coluccini PT DPT

Dr. Coluccini received her Doctorate with distinction from Arcadia
University and her BS in Physical Therapy from Boston University. She brings 39 years of continuous clinical orthopedic, sports and geriatric physical therapy
experience to patient care. Prior to relocating to Cape Cod, Dr. Coluccini
owned a successful private practice in NY and is currently licensed in both New
York and Massachusetts. Jody believes that successful rehabilitation is a
collaborative effort between the therapist and patient achieved by mutual trust
and respect, constant therapeutic reassessment, mutual goal setting and patient
compliance. She understands that being “fit” as one ages or returns
from injury or illness requires a constant modification of goals and activity.

Exercises & Stretches for Arthritic Hands

Daily tasks can be painful and difficult
when arthritis and other types of joint issues affect the hand and wrist. There
are numerous medications and treatment solutions that can help ease the pain
but exercise is one of the best and noninvasive solution that can provide many
benefits.
Hand exercises can help strengthen the
muscles that support the hand joints. Movement with exercises and stretches
will help to keep ligaments and tendons flexible resulting in better range of
motion and function.
What is happening to cause the pain you
might ask? The lack or cartilage or cushioning in the joint causes inflammation
and irritation. Pain can increase with repetitive tasks such as typing or
gripping. The production of synovial fluid which lubricates the joints can be
increased when the hand and wrist are exercised and stretched regularly- this
will improve joint function.
Take a look at the exercises below and
give them a try!
Thump
Opposition
Begin sitting with your hand in a
comfortable position. Touch the tip of your thumb with one finger, then
separate and repeat with each of your other fingers. Make sure to keep the rest
of your arm relaxed during the movement.


Finger
O
Begin sitting upright in a chair with
your elbow resting on a table, palm facing forward, and fingers straight. Make
a circle with your thumb and index finger. Straighten them back out and repeat.
Make sure to keep your wrist straight during the exercise.


Finger
Spreading
Begin sitting upright in a chair with
your hand resting flat on a table. Spread your fingers apart as far as is
comfortable then bring them back together and repeat. Make sure to keep your
fingers on the table during the exercise.

Seated
Claw Fist AROM
Begin with your wrist and fingers
straight. Curl your fingers toward your palm, bending at the middle knuckles. Return
to starting position then repeat. Make sure to keep your wrist straight during
the exercise.


Seated
Full Fist AROM
Begin with your wrist and fingers
straight. Curl all of your fingers toward your palm into a fist—light squeeze
or no squeeze.  Return to the starting position
then repeat. Make sure to keep your wrist straight during the exercise.

Wrist
Circumduction AROM
Begin sitting with your arm resting on a
table and your hand in a fist, hanging off the edge. Slowly rotate your wrist
in a circle, first clockwise then counterclockwise. Make sure to keep your wrist
relaxed during the exercise.

Standing
Wrist Flexion Stretch
Begin in a standing upright position
with one arm in front of your body, palm facing the floor. With your other
hand, bend your wrist downward until you feel a stretch. Make sure to keep your
elbow straight.
Standing
Wrist Extension Stretch
Begin in a standing position with one
arm in front of your body, palm facing the ceiling. With your other hand, apply
a gentle downward pressure on your fingers, bending your wrist and keeping your
elbow straight.
Blog post by Farran Jalbert.

Marathon Training Tip #11: Treat Plantar Fasciitis

What is Plantar Fasciitis?


The plantar fascia is described as a thick fibrous bands of
connective tissue that originates from the medial aspect of the heel through
the sole of the foot and inserts at the base of each toe. It is a shock
absorbing bowstring supporting the arch of the foot.  For
runners the plantar fascia can be a source of major discomfort causing stabbing pain at the
base of the heel and aching throughout the arch of the foot. It affects the
push off mechanism of the foot and produces pain during push off phase while
running.  It can also cause stabbing pain in the morning during the first
few steps getting out of bed.
Plantar fasciitis was originally thought to be an inflammatory
condition but recent research has found it is non-inflammatory breakdown of
tissue as a result of repetitive microtrauma and the name of the condition may
eventually be renamed to plantar fasciosis.  There
are also studies discussing the tension on the flexor digitorum brevis and its
resultant forces on the plantar fascia contributing to plantar fasciitis pain.
Diagnosis of plantar fasciitis would be tenderness to touch along
the medial aspect of the calcaneus (heel bone) on the soul of the foot.
Tenderness can also be present along the medial arch when palpating the edge of
the fascia. The condition is also accompanied with tightness in the calf or
Achilles causing a decrease in Dorsi flexion. Strength of the flexor digitorum
brevis can also be a factor. In one third of all plantar fasciitis patients,
the condition is bilateral.

While plantar fasciitis is thought to be caused by being flat
footed, and flat footed runners have higher occurrence rates, it is not
clinically proven that fallen arches are predisposing factor. Runners of all
arch height can be affected by this condition.

Treatment

Treatment of plantar fasciitis can come in many forms. There is
strong evidence supporting manual therapy including self-mobilization of the
ankle joint and toes as well as self-soft tissue mobilization of the plantar
fascia itself.
Stretching of the gastroc as well as Soleus components
of the lower extremity also have strong supporting evidence of improving
plantar fashion conditions. Stretching of the sole of the foot by
pulling the great toe back is another treatment technique that is supported by
strong evidence.
For those runners with significant morning pain, night splints
have also proven to be successful in reducing plantar fasciitis pain. Foot
orthoses with a supportive arch are also clinically proven and have strong
evidence of improving this condition.
Other external treatment alternatives which have good supporting
evidence are anti-pronation taping of the plantar aspect of the foot as
well as kinesiotaping of the arch of the foot. 
RockTape shows an example below:
Strengthening of the flexor digitorum brevis will also help in the
treatment of plantar fasciitis conditions. Different ways to perform
strengthening exercises for the flexor digitorum brevis include a simple
exercise such as picking up rocks or marbles with your toes or trying to
scrunch a towel or pick up a hand towel with your toes.

Prevention

While treatment of plantar fasciitis is a good thing to know,
knowing how to prevent it in runners is probably more important. Changes to
increase mileage to quickly as well as increase in hill training are common
flaws that can lead to plantar fasciitis conditions. Making sure you have good
ankle joint flexibility to perform Dorsi flexion as well as well stretched
lower extremities and a strong flexor digitorum brevis will also help prevent
this annoying condition.

Watch the video for some self-help treatment techniques…


Blog post by T.C. Cleary.

About
T.C. Cleary PT DPT SCS

T.C. is a member of the Cape Cod Rehab
Running Team not because she enjoys running herself, but because she is one of
the select few PTs in Massachusetts to be Bard Certified in Sports Physical
Therapy. An ice hockey player and coach, T.C. particularly enjoys working with
high school and college athletes. She believes in treating everyone the way you
would want your child or mother treated and employs many different
interventions to obtain maximum recovery. T.C. also has special interest in
Anterior Cruciate Ligament (ACL) Injury Prevention & Treatment along with
Concussion Management.

Marathon Training Tip #10: Reduce Knee Injuries


Pain is a language.  Ignore it and you will more often than not
pay the price.  Most running injuries are
not traumatic, but present over time beginning with pain during the activity of
running and progressing to pain during and after a run.  Acting at the first warning sign will shorten
the recovery time and reduce any down time that might be necessary.  If you ignore pain more likely than not
symptoms will worsen and more time will be lost from your training.  If pain worsens to the point that it is
painful with normal daily activities or keeping you awake at night, you should
seek a professional evaluation.
The knee is a complex joint and primary
shock absorber for running.  Approximately
12 times body weight is absorbed with each stride.  Patella-femoral
injuries, sometimes referred to as Runner’s
Knee occur if we land with our knees extended or do not have strong
quadriceps and hamstrings along with a flexible Achilles tendon to absorb
shock.  Landing toward the midfoot with a
slightly flexed knee and performing strength training exercises can help
minimize this injury.  Follow this link
to learn a series of strength training exercises for runners using a simple piece
of equipment: https://mashpeefitness.blogspot.com/2016/08/cape-cod-rehabs-ccm-training-tip-6.html

Training Errors

Increasing the number of times you run
per week and or number of miles per week is the biggest culprit.  When injury does occur it is best to modify
your schedule and remember the ultimate goal is to be healthy come race
day.  Missing a week of scheduled runs is
preferable to pushing through and worsening the injury.  If you can keep the pain level below a 4 on a
1-10 scale during a run, 10 being terrible pain, it is usually safe to continue
on a reduced frequency and duration schedule. 
Increase non-impact activities to either help recover following runs or
to substitute if pain is greater than 4 or present at rest.  Highly recommended is water running.  If a pool is not available then try the elliptical trainer or
spin bike for low impact cardiovascular conditioning.

Biomechanical Faults

“Stay in your hinges.” The late Dr. Rob Roy McGregor, sports
medicine pioneer coined that phrase and simply means to run with good
alignment.  When alignment is off, the
stress on the knee will be magnified with each stride.  If you have arches that collapse (excessive
pronation) the inside of your lower leg and inside of your knee is susceptible.  If you tend toward valgus (knock knee) or
varus (bow legged) you are susceptible for
Iliotibial band (IT band) issues.  

Strengthening
the outside of the hip is often overlooked, but is key in preventing and
recovering from many knee injuries.  Here
is a link with an exercise called Scooters used to strengthen the hip abductors: https://mashpeefitness.blogspot.com/2014/11/5-burdenko-strength-exercises-for.html

Proper shoes as well as arch
supports are important as well as correcting any muscle imbalances.
Use a common sense progression of 10%
per week in your training, correct and condition the muscles that cross your
knee joint, listen to your bodies signals and your knees will carry you many
miles without a problem.

Watch the video for a few simple self-help
techniques…


Blog post by Joe Carroll.

About
Joe Carroll PT DPT SCS 

Joe is a Doctor of Physical Therapy and
co-owns Cape Cod Rehab with his wife, Kathy. One of the first PT’s in the state
to be certified as a Sports Clinical Specialist (SCS), Joe is also a Master
Instructor in the Burdenko Method. He continues to run and support local road
races every year and knows what it takes to help athletes get to the level they
desire. Joe is a 5-time Boston Marathon finisher and ran his 7th marathon on
April 18, 2016 at the Boston Marathon raising money for Boston Children’s Hospital.

The Burdenko Method: Land & Water Exercise

The Burdenko Method

Do you know what
Burdenko is?
The Burdenko Method is part of the
Burdenko Water and Sports Therapy Institute. Dr. Igor N. Burdenko founded the
institute in 1984, focusing on the practical application of water and land
exercises. He takes a holistic approach to rehabilitation, conditioning, and
training which allows the method to benefit all ages and conditions. After more
than 30 years of working with rehabilitation clients, training athletes in the
NBA, NFL, NHL, US and Russian Olympic teams, members of the US Handicapped Olympic
Team, and top international dancers and figure skaters, Dr. Burdenko has become
internationally recognized in the rehabilitation and fitness worlds. The
methodology works in a pyramid fashion- you must achieve the skills at the
bottom of the pyramid to effectively master the skills at the top. The Burdenko
Method also uses various equipment and speeds while exercising.
 

Water & Land Exercise

The Burdenko Method utilizes not only exercises
in the gym, but in the water. What makes aquatic exercise so beneficial? Being
in the water eliminates about 90% of your body weight, taking the stress of
your muscles, bones, and joints. This occurs because water helps to stop the
gravitational pull on the body, allowing you to move more freely than you would
on land.
 
Most aquatic exercises used in the Burdenko
Method are done in an upright position. By being vertical, the body’s buoyancy
and posture is challenged. In turn, this helps to strengthen and stabilize the
trunk, spine, and pelvic areas. Progressions to supine (on the back) and prone
(face up) are also used for an added challenge. There are exercises done in
shallow water as well, allowing the body to work against a gentle resistance.
Land exercises are also done progressively.
Typically, one starts in a horizontal position: supine to sidelying to prone.
This allows the freedom of movement from the extremities. Exercises can also be
done sitting, standing, or moving dynamically. Many of the exercises can be
done with or without additional equipment.
 
“Finding one’s center of buoyancy and balance
in deep water is the first step to experience pain free movement (Level 1).
Then, by adding a combination of movements in different planes (vertical,
supine, prone) in deep water and with horizontal mat exercises on land,
coordination develops (Level 2). Level 3 adds challenges with different
equipment and environments to increase the natural force of gravity.” “Your
personal experience with Levels 1, 2, and 3 will allow you to progress to
Levels 4, 5, and 6. You will develop qualities of endurance, speed, and
strength.”
Blog post by Nikki Courtney.
References
Burdenko, I., & Gray, P. (2001). The Burdenko Method Exercise Guide Part 1.
Wayland, MA: The Burdenko Water & Sports Therapy Institute.
Burdenko, I. (2002). Burdenko Exercise Guide Part 2. Wayland, MA: The Burdenko Water
& Sports Therapy Institute.

Why do you exercise?

Last month we asked our members, trainers, physical
therapists, and office staff “Why do you exercise?”  We received numerous responses.  Everyone has a different reason and motivation
to work out.  Some of us love it.  Some of us hate it.  We know we have to do it.

Below is an essay Anna
Cavanaugh, a Cape Cod Rehab Physical Therapy Aide, shared with us about regarding the topic…
Transforming society by optimizing movement to improve
the human experience
“Physicist Sir Isaac Newton’s First Law of Motion states: An
object at rest tends to stay at rest and an object in motion tends to stay in
motion, unless acted upon by an external force. When this law of motion was
first introduced in the 1600s, Newton
used it to explain how mass behaves in a system free of external forces such as
friction or gravity. As a recent graduate interested in physical therapy, I
view this law not only applicable to physical objects and systems, but also to
the work of physical therapists in rehabilitating, managing and preventing of
injuries for people in our society.
As an athlete, I fully appreciate the need to stay active,
flexible, and strong for muscle and joint health. I am committed to improving
the human body and how it moves and stays mobile at any age in order to empower
individuals to be able to lead independent and dynamic lives, especially with
the sedentary lifestyle of many today. As a future physical therapist my goal
is to embody this philosophy through education, commitment and innovation.
Education is the foundation to a successful recovery and
enhancing a patient’s wellbeing. I want to help people heal, but first, I want
them to understand how they became injured. Making this a more active process,
I want us to work together to restore their health and prevent future injuries
and complications through proper demonstration and practice of exercise
techniques. To establish this plan of action, I plan to treat the people I work
with as “students” interested in learning about their body and injury
prevention, as opposed to “patients”, where they might think of it as
a one-way experience.  In doing this, I
hope to create a different level of engagement and involvement, which allows
them to continue independently long after their treatment is complete. It is
critical to empower a patient with knowledge and confidence in order to
encourage them to take charge of their own therapy.    
Among many goals that people have in their lives, the
ultimate goal is to live a pain-free life, and I am committed to making that
happen for people as the second step in my vision as a physical therapist. As a
competitive swimmer, I learned the best way to stay pain and injury free is
through self-discipline in developing good technique. I want to help my
“students” live their lives without restrictions or pain. Knowing
effective techniques of any exercise is vital in order to be able to practice
and perform effectively.  My approach to
this is to be positive and encouraging to make therapy and exercise enjoyable
without pain so they do not avoid workouts.
A third component of my philosophy is to incorporate
innovation into my practice. The body is fascinating with its ability to
perform complex and connected moves as one through whatever motions we desire.
When the body is not able to perform the motions that were so effortless in our
youth, problem solving is key to finding the route of the issue and figuring
out ways to strengthen and rehabilitate the individual back good health. An
important consideration for this is that we live in a society where
advancements in science and medicine are constantly changing.  It becomes our responsibility to stay abreast
of this new information and to incorporate it into new treatments, techniques,
and exercises. By incorporating more innovative and individualizing techniques,
I will help my patients move toward better functional lives. 
In Newton’s
third law, he stated: “for every action there is an equal and opposite
reaction.” Concluding with another fundamental physics law, it is important to
help the patients become aware of the fact that the more work that one puts
into his or her own recovery the greater the results he or she will see over a
lifetime. While not everyone is, or aspires to be an athlete, a few minutes of
exercise daily is a step on the road to higher mobility. In today’s lifestyle,
where food is readily available and a high level of activity is not required to
stay alive, many may atrophy into weaker versions of their intended selves,
which is detrimental to their bone mass and musculature. In wanting to
transform the health of society, one patient at a time, I hope to challenge and
motivate individuals to lead more active lives and encourage people to invest
in their own health and future. I wish good health and wellbeing for those I
treat through our work together, and envision that I can make becoming strong
and fit contagious.”
Think about it.  Why
do you exercise?

Blog post by Jen Skiba.

Adult Nationals Weekly Series #5: Meet Carolyn


Week 2 we met Briana Lackenby, Cape Cod Rehab Physical Therapist and Yarmouth Ice Club coach.  Weeks 3 and 4 we featured two of our local
skaters: Dawn Feest and Becky Hamlin.  This
week, we will be learning about the other side of figure skating as we meet
Carolyn, co-chair for the 2014 U.S. Adult Figure Skating Championships and
United States Figure Skating (USFS) Judge.

About Carolyn

Carolyn Pierce has been a
judge for United States Figure Skating for nearly 35 years.  She is the Vice President of the Yarmouth Ice
Club and the Co-Chair at this month’s Adult Nationals alongside Donna Wunder,
President of the Yarmouth Ice Club.
Carolyn has been around
the sport of figure skating for almost her whole life.  She started skating at the old Kennedy Ice
Rink in Hyannis.  The facility was built when Carolyn was a
freshman in high school and she has been hooked ever since it was built.  At the time, there were no coaches on the
Cape so Carolyn had to travel to Boston
for lessons.  Carolyn noted, “My skating
was forgettable but that’s when I fell in love.”
Carolyn’s career as a
figure skater ended when she attended college in Florida but her involvement in the sport
continued.  “Our family was absorbed in
skating,” said Carolyn.  She became a
judge for USFA after watching her daughter, a nationally ranked figure skater.  Carolyn’s niece was an 11-time National
Competitor, competing in both singles and pairs and went on to become a World
and Olympic Judge and National Chair for Technical Skating for USFS.

Physical Therapy & Barnstable Fitness

The ties between the
Yarmouth Ice Club and Cape Cod Rehab continue with Carolyn.  She has been a patient of Cape Cod Rehab, a
member of the Barnstable
Fitness Center
and was even a judge for Cape Cod Rehab’s physical therapist Briana when she
was a kid.
A retired Barnstable High
School Accounting and Law teacher, Carolyn now faces strenuous hours on her
feet during competition weeks followed by long flights and long hours of sitting
in the cold ice rink when she’s judging all over the country.  Over the years she’s had her fair share of
injuries and surgeries.  She had both
knees replaced, has two bad hips, two bad shoulders that can’t be fixed, along
with severe osteoarthris.
Carolyn spends a few
months at a time in physical therapy with Briana before meeting with Eric
Chandler, Barnstable Fitness Certified Strength and Conditioning Specialist for
personal training.  Eric sets Carolyn up with
an independent exercise program based on The Burdenko Method in the pool. 
She truly believes that “the pool is saving my life!”

Yarmouth Ice Club Hosting a Major Event

Carolyn and Donna will
co-chair Adult Nationals this month at the HYCC in Hyannis, MA.  Carolyn has been the chair or co-chair at
every single Yarmouth Ice Club event and has judged 5 Adult National
Competitions.
Adult Nationals is one of
four National Championships held in the United States.  The others include U.S. Championships (which
was held in Boston
to decide the 2012 Sochi Olympic Team), U.S. Collegiate Championships (which
the Yarmouth Ice Club hosted in 2012), and U.S. Synchronized Skating
Championships.
To host a major
competition, the Yarmouth Ice Club submitted a bid to USFS 18 months ago.  To submit a bid, the rink, hotels, and all
the details had to be under contract and in place if they were chosen.  Carolyn and Donna have met at least 2 times
per week for the last 18 months and more recently every day to plan and discuss
the details of the event.  In 2012, they
ran not one but three major figure skating competitions.  “Yeah, we’re crazy!” said Carolyn.
Since interviewing
Carolyn, the Yarmouth Ice Club has announced they will be the host of the 2015
Theatre on Ice.

Adult Nationals

Carolyn says that adult
figure skaters are amazing.  They are competing
because they want to be there.  “It’s
crazy and fun but also very intense.  You
will see former competitive skaters performing double axels and triples and
then there are lower levels where adults show their love for skating.”  She said these skaters will surprise a lot of
people and added, “Everyone is cheering and the camaraderie between the skaters
is incredible.”
Blog post by Jen Skiba.

Adult Nationals Weekly Series #4: Meet Becky & Renee



About Becky


Rebecca Hamlin is a
Yarmouth Ice Club figure skater and coach, born and raised in Brewster, MA.  The oldest of 4 kids, Becky started out in
gymnastics and ballet before her cousin introduced her to figure skating.  After one session of Learn to Skate, Becky
fell in love and was in private lessons at 9 years old.
Becky found her passion in
figure skating and competed for almost 8 years. 
Her career ended abruptly when she had to choose between figure skating
and college.

About Renee

When Becky began private
lessons, she was coached by Renee Roos. 
A former figure skater, Renee came from a big skating family as her
sister Nicole moved away at age 14 to train with Olympic and World Skating coaches
Evy and Mary Scotvold.
Renee began coaching in
1990 and has been involved with the Yarmouth Ice Club since 1992.  This was around the time she met Briana Lackenby, who was finishing up her career as an amateur and
eventually started coaching.
Becky with her coach of 18 years.


The Relationship between
Becky, Renee, and Briana

Renee coached Becky
throughout her career.  When Becky pulled
away from the sport, she was not ready to quit. 
She attended New England
College but never lost
touch with her coach.  In September 2012,
Becky still missed being out there on the ice. 
She thought about it for about a year and decided to make her comeback.
When Becky returned, the
Yarmouth Ice Club was in need of coaches. 
She spent the summer as a mentor and started taking on her own
students.  Reconnecting with the rink
felt right and Becky knew it was meant to be. 
She missed competing and knew she had unfinished business.
The relationship between a
coach and student is special.  Renee
began coaching Becky again as an adult and Becky also linked up with Briana for
help with choreography.  Becky looks at
Renee and Briana as a coach, mentor, and a friend.  According to Becky, Renee is “tough when she
needs to be and always there for me” while Briana is like a big sister to
her.  “I am inspired by Bree’s strength
every day.  She has helped me
tremendously and really built up my confidence over the last couple of months.”
“When you take on a new
student, you are not just a coach.  You
become much more involved in a student’s life,” says Renee.  The relationship is built around trust.
Trust is also a big part
of why Briana fits right into the team. 
According to Renee, “Bree is a miracle worker.”  Anytime Renee or her students faces a
setback, Renee always sends her students to see Briana for physical
therapy.  She is a huge referrer of Cape
Cod Rehab, especially because of the pool.

Becky: Then vs. Now

Becky is the only student
Renee has ever coached as both a kid and an adult.  As an adult figure skater, Renee had to
really slow Becky down.  She had to face
reality that she was no longer 8 years old and it’s a completely different
ballgame as an adult.
“As a kid, it’s all about
jumping.  We tried to take what she did
as a kid and make it even better now,” said Renee.  Becky began to think about the process and understand
what her coach was telling her.  The
former “gym rat,” Becky used to be in the gym 7 days a week and on the ice for
2 hours per day.  As an adult, she
training 3-4 days per week on the ice and has been leaning the importance of
recovery.
Becky’s
mindset as an adult has also changed. 
She is skating for the sheer joy and self-satisfaction.  Her training mindset is “You just gotta do
it.  You need to be here.”  Becky quit her other job to focus on her own
students.  When she competed in middle
school and high school, she gave up a lot and her mom sacrificed a lot for
her.  “These kids are counting on
me.  My mom used to do it for me and I just
want to give these kids the opportunity to be the best that they can be.”
Renee added, “Becky uses
figure skating as therapy to escape.  She
leaves everything at the door and she comes on the ice to do what she loves.”  Becky agreed. 
She can’t imagine her life without it.

Adult Nationals

At Adult Nationals, Becky
will be competing with her first competition as an adult and her first program
in 10 years.  She will be skating in the
Intermediate Novice Master’s Free Skate. 
Her music: Romeo and Juliet.
“Becky struggled a
lot.  She never had closure.  This competition is about coming back to
finish what she started.  It didn’t work
as a kid and she’s back to make it work in her 20s,” said Briana.
With two weeks to go until
competition, Becky is feeling confident and excited.  “I still have it in me.  I’m ready.”

Blog post by Jen Skiba.

Got Back Pain?

It seems that at some point everyone encounters lower back pain and it can be a result of a number of different issues. Some are more serious than others but some of the
common causes can be corrected with simple stretches and strengthening
exercises.

Common causes of low back pain are:
tight hip flexors, weak abdominal muscles, and weak gluteal & lower back
muscles. This could be a result of excessive sitting, driving, bad training
habits, and overall laziness or “inactivity”.
Although pain can be attributed to a number
of different variables, hip tightness is a quite common reason. This is due to
the hip flexors anterior pull on the pelvis when excessively tight, creating a
more arched lower back. This exaggerated arch causes excessive pressure on the
posterior portion of the lumbar spine. Consequently that hip tightness can
actually inhibit the use of your glute muscles making them small and weak. Not
to mention, it forces your gut forward maybe making your appearance not as
flattering as you’d like.



“So your saying my gut looks bigger and
my butt smaller?!”
Yes I am. If your hip flexors are very
tight, it can actually impede the activation of your large gluteal muscles on a
daily basis and force your hamstrings to do all the work.
So if you’re an individual that doesn’t feel any glute soreness after a workout loaded with a bunch of squats and lunges,
then either your form is incorrect or your flexibility isn’t where it needs to
be to properly engage the correct muscles.
Strong gluteal muscles help absorb
impact on the spine, as well as keep it in proper stable alignment. If you experience lower back pain or you just can’t seem to strengthening your butt,
have a trainer or physical therapist check your hip flexors’ flexibility by performing the Thompson
Test.


If your thigh and trunk maintain
alignment with the table, your hip flexors are in a good flexible range.
If not, the first step is to stretch
this area. You can stretch the hip flexors by actually doing the Thomas Test
shown above or you can try these two alternatives:


The
next area to strengthen is the core & lower back. A plank or modified plank
is a great way to isolate those muscles while maintaining proper posture. As
you get stronger, progress this exercise by alternating straight leg lifts in
the plank position, this will add some new challenges of balance and glute
strengthening. Make sure when performing a plank that you don’t drop your hips
causing an arch in your lower back. You want to maintain a straight flat back
or a slightly rounded one (butt a little higher) to protect yourself when
beginning this exercise. 


Modified Plank
Plank
Plank with alternating Leg Lifts

Another
exercise that focuses in on these specific areas is quadruped reciprocal extension. Start by positioning yourself on all fours (hands and knees) with
hands underneath the shoulders and knees under the hips. Next engage the
abdominal muscles by tightening your core, then extend and straighten, one leg and arm at the same time (must be opposite; ex. right leg & left arm). Return to the start position and repeat to the other side.



The goal of this exercise is maintain a
flat back and neutral pelvis. Try to imagine a plate of food on your lower back
and you don’t want it to fall off. Keeping the core engaged throughout the
duration of this exercise is extremely important. Focus on using your glute muscles as the main muscular force in lifting and extending the legs.
The addition of resistance tubing and weights will take this exercise to the
next level.

The last exercise in this series is a
bent knee bridge on a physioball. The purpose of this exercise is to target the
hamstrings, quads, glutes, and abdominals. In order to perform properly, you
must focus on keeping your knee angle at 90 degrees at all times while you
contract your core and gluteal muscles to lift your lower back off the ground
and bring it back to the floor slowly.


Good progressions involve using only one
foot on the ball at a time or rolling the ball in and out by
bending and straightening the knees. Just make sure you maintain that pelvic
bridge for the duration.
So quit sitting around! If you have mild
lower back pain, try these stretches and exercises. Take it easy at first
and conqueror the modified versions before progressing. Make sure no pain is
present when doing any of these exercises. If pain is felt, immediately stop and
contact your doctor or physical therapist. Aim for 2-3 sets of 10-15 reps
for the exercises depending on your fitness level. When stretching shoot for
three 20-second holds and for the planks, try to maintain that steady position multiple times for 15-60 seconds. Doing these exercises 3-4
times/week will help increase flexibility, strength, and help to properly
realign the spine.

Blog post by Drew Sifflard CSCS.

Adult Nationals Weekly Series #3: Meet Dawn

About Dawn


Dawn Feest is a Yarmouth
Ice Club member from Harwich, Massachusetts who began skating when she was just
8 years old and never looked back.  She skated
competitively for many years and joined the Ice Capades after college.  Touring and performing in ice shows were fun
and a lot less pressure but a part of Dawn missed competing.  She skated with the Ice Capades and other producers until 2002 and then took some time away from the sport.  On Dawn’s
40th birthday, she ran into her childhood coach and she was introduced to adult
figure skating.  Her return to
competition began at Sectionals in 2012 and now at age 44, Dawn will be
competing in her first Adult National Championships this April.

One of Dawn’s regrets as a
figure skater was that she stopped competing. 
After touring with the Ice Capades, she viewed figure skating as a
personal challenge.  She got back to
training and everything including the jumps came back fairly quickly. 

Dawn’s Injury

Dawn was skating a lot:
jumping all the time, performing doubles, and she found she was landing very hard.  Over time she developed
sciatica and started seeing a chiropractor
but this was not fixing the problem and actually making it worse.
From the sidelines, Briana Lackenby, Cape Cod Rehab physical therapist & Yarmouth Ice Club coach,
would watch Dawn on the ice and noticed her stiff landings.  Dawn was introduced to Briana who not only
treated her injury but also switched up her whole style of skating adding
longevity to her career.

Physical Therapy &
The Burdenko Method

For Dawn, it was all about
meeting the right people at the right time.  She began physical therapy at Cape Cod Rehab’s Hyannis location and
with a combination of The Burdenko Method‘s land and water therapy and finding what works
best for Dawn, she was able to get back on the ice pain free.  During rehab, which also meant about 6 weeks
off the ice, Dawn was frustrated she could not just and train the way she wanted to.  Briana and Dawn found that the Burdenko Method combined with overhauling her jumping style was the only way to treat
Dawn’s sciatica.  The pool worked wonders
although Dawn fought it all the way!
Once Dawn was back on the
ice, the focus shifted to quality over quantity.  She switched coaches and started working with
Briana for both technical and choreography. 
They worked on a lot of stretching and preventative exercises as well as
the quality of Dawn’s skating technique. 
She changed her whole approach to skating with softer landings on jumps,
new choreography by Briana, and less hours on the ice (only about 2 hours per
week) and hasn’t run into any problems or setbacks since.
While off the ice, Dawn
works a very busy full time job, enjoys spending time with her sister and niece (which included her and her sister running a half marathon in Thailand!) and coaches Learn to Skate for adults.  She credits Briana for extending the
longevity of her skating career and is looking forward to getting on the ice to
compete at Adult Nationals.

Adult Nationals

To qualify for Adult
Nationals, Dawn competed last weekend at 2014 Eastern Adult Sectional
Qualifying Event in New Jersey where she took home two bronze medals and an 8th
place finish in the free skate.  She will
be performing 3 programs at Nationals: 2 showcase which focuses on audience
appeal, costume, and dramatic theatrical performance and 1 technical free
skate.  Her music ranges from Baliwood’s
“Oh la la” to an emotional performance to Christina Perri’s Human and music from Fame.
Adult figure
skating is very unique.  Adults are
skating for themselves.  Whether they had
regrets and unfinished business or just love the sport.  Dawn has a passion and enjoys setting goals
and seeing improvement both in practice and from competition to
competition.  “It’s you vs. you out there
and no one can take that away.”
Dawn plans to keep skating
for a long time joking, “The day I retire is the day I can’t get up from that
slide!”


Stay tuned for next week’s
post featuring Rebecca Hamlin & her coach Renee Roos…
Blog post by Jen Skiba.

Adult Nationals Weekly Series #2: Meet Briana

About Briana


You may know Briana
Lackenby PT DPT as a Physical Therapist and Assistant Clinical Director at Cape
Cod Rehab.  You also may know Briana as a
figure skating coach for the Yarmouth Ice Club. 
Or you may even know Briana as a Titleist Performance Institute (TPI)
Golf Fitness Instructor.  She also holds
certifications as a Board Certified Orthopedic Clinical Specialist, Certified
Strength and Conditioning Specialist (CSCS) and a Certified Burdenko Method Instructor
(Levels 1-6).  Briana does it all and she
wouldn’t have it any other way!

Briana began figure
skating when she was 8 years old and worked her way up to earn Senior Gold
Level Status.  She began coaching in 1996
as a freshman in college.  During
Briana’s time as a physical therapy student at Boston University,
she completed one of her clinical rotations at Cape Cod Rehab.  Soon after graduation, Briana was hired by
Joe and Kathy Carroll, owners of Cape Cod Rehab and has been working for them
ever since.  When not in the clinic, you
can find her on the ice at the Tony Kent Ice Arena where she puts in about
12-15 hours per week coaching skaters of all ages and abilities.

Cape Cod Rehab and the Yarmouth Ice Club

The relationship between
Cape Cod Rehab and the Yarmouth Ice Club is very unique.  Briana has a long history of working with
skaters both on and off the ice in injury prevention and rehab.  She became the go-to person when any Yarmouth
Ice Club figure skater was struggling or suffered an injury.  Skaters, coaches, and parents all trust Briana’s judgment and opinions when biomechanically something isn’t
right.  Her knowledge of the jumps and
personal experiences with the physical and mental demands of the sport add that extra element to her already extensive physical therapy training and
education.

The Burdenko Method

Another tie between figure
skating and physical therapy is The Burdenko Method.  The Burdenko Method is a unique, innovative
system for rehabilitation, conditioning and injury prevention developed and
refined by Igor N. Burdenko PhD over a period of 40 years.
Dr. Burdenko has a long
history of working with figure skaters. 
He rehabbed Nancy Kerrigan after the infamous Tonya Harding
incident.  With a combination of land and
water, Dr. Burdenko helped Nancy
to get back on the ice and earn a silver medal at the 1994 Olympics.  His list of figure skaters includes Paul
Wylie, Oksana Baiul, and Yarmouth Ice Club coach and Olympian Konstantin
Kostin. 
Briana’s interest in the
Burdenko Method started as a skater watching Nancy Kerrigan and Paul Wylie
train at the Tony Kent Arena.  They were
both coached by Olympic and World Skating coaches Evy and Mary Scotvold whose
training camp was located at the Tony Kent Arena in South Dennis, MA.  When Briana was hired by Cape Cod Rehab, her
interest in Burdenko was spurred on by Joe who was already using the method in
his clinics.  Joe introduced Briana to
Dr. Burdenko and she became Part I and Part II certified.  Joe continued his training to earn the
credentials as one of the very few Master Burdenko Method Instructors in the
world.
“Working the
whole body in different directions and at different speeds are principles of
the Burdenko Method that translate exceptionally well for figure skaters who
work slowly and gracefully and move into fast dynamic movements while changing
directions,” said Joe.
The
Burdenko Method is very dynamic and sport specific.  It became really big with figure skaters in both rehabbing and conditioning especially after it was proven successful for
so many skaters including Olympic level competitors.  Briana found that it was more fun for the
younger skaters as it was different exercises than everyone was used to and
combined both land and water training.
Joe
added, “Rehab of the injured skater in the pool allows them to simulate
movements they do on the ice without the impact and keeps a level of
conditioning while their training is impacted.  Mentally the athlete is
engaged with the dynamic nature of the workouts and choreographing the
exercises keeps them connected to their training on ice.  The Burdenko Method
allows for a progressive transition from the water to the land and then back
onto the ice.”

Coaching Dawn &
Becky

Yarmouth Ice Club skaters
Dawn Feest and Becky Hamlin will both be competing in Adult Nationals in
April.  Briana coaches all aspects of
Dawn’s skating from technical to choreography and she is also working on
choreographing Becky’s performances.
To Briana, the best part
about coaching is the creativity.  Every
skater has their own style and Briana helps to bring out their strengths on
ice.  She does everything from coming up
with the concept to editing the music, developing the program, and designing
the costumes.

Briana’s Role at
Nationals

Adult Nationals will be a
special event for Briana.  She will play
the role of skating coach to Dawn and Becky, Medical Director for the entire
competition, and if we’re lucky we may even see an appearance on ice during the
opening ceremony.
When asked if she’d ever
compete again, Briana hesitated but said she would consider it.  It’s a huge time commitment and there are not
enough hours in the day!
Stay tuned for next week’s
post featuring Dawn Feest…

Blog post by Jen Skiba.

Adult Nationals Weekly Series #1: Introduction



Cape Cod Rehab has been
announced as the Official Sports Medicine Provider at the 2014 U.S. Adult
Figure Skating Championships.  The
competition hosted by the Yarmouth Ice Club will take place April 8-12 at the
Hyannis Youth and Community Center.

What is Adult Figure
Skating?

Competitive adult figure skating
is relatively new to the skating world. 
It has really blossomed over the past decade and this year marks the
20th anniversary of the competition. 
(The U.S. Figure Skating Championships held in Boston this year to determine the Sochi
Olympic Team was celebrating 100 years!)
To be eligible to compete
as an adult, skaters must be over the age of 21 and current members of U.S.
Figure Skating.  Some skaters will
qualify for the Championships at one of three sectional qualifying competitions
whereas some events do not require a skater to qualify via sectionals.

Yarmouth Ice Club & Cape Cod Rehab

The relationship between
the Yarmouth Ice Club and Cape Cod Rehab is very unique.  Physical Therapist and Coach Briana Lackenby
appears to be the glue that holds everything together.  Briana’s knowledge of both figure skating and
sport specific injuries created a very trusting relationship both on and off
the ice.  As the ice club grew and began
hosting events, Cape Cod Rehab’s physical therapists and athletic trainers
stepped in as the medical providers at these events.  Most recent competitions include the Eastern
Sectional Figure Skating Championships in 2012 and the Nations Cup and U.S.
National Theater on Ice in 2011.  This is
the first year that Adult Nationals will be held on Cape
Cod and a few of our local skaters will be competing.

U.S. Adult Figure Skating Championships

For some figure skaters,
Adult Nationals is about picking up where they left off.  For others it’s about the personal challenge
and setting goals.  One thing they can
all agree on is that it’s their love for the sport that keeps them coming back!
For the next few weeks,
the Mashpee Fitness blog will highlight some of the local figure skaters,
coaches, and officials leading up to competition weekend.  We will share with you their passion for the
sport and the obstacles they have faced along the way.
Stay tuned for next week’s
post featuring Briana Lackenby!
Blog post by Jen Skiba.