Fitting Remarks: Graston Technique and Active Release Technique (A.R.T.) at Uptown Natural Care Center

If you have been reading the blog for awhile, you know that I have struggled (like so many other runners) with IT band issues in the past.

I foam roll regularly, and I have really tried to strengthen my butt and core (with barre classes, yoga, plank challenges!). I try to do the right things to stay on top of this issue, but sometimes it still flares up. I am starting to think it will plague me for life!

Fortunately, I have found an awesome clinic that has helped me work through this issue- the Uptown Natural Care Center!

I was referred to the Uptown Natural Care Center by several Calhoun Beach Running Club members who had gone there to see Dr. Jenna Boren. Jenna Boren is an elite runner, and a great doctor. Unfortunately, she moved to the West Coast last year. (Before she left, she did do a fun interview with the Right Fits- read it HERE!)

I was sad to see Jenna go, but her replacement, Dr. Tyler Crabtree  <-- follow him @Mpls_Chiro, is also great! I have had a few appointments with him this year for A.R.T. and Graston on my IT band, and I really think it helps a lot.

What is Graston Technique? I'm not a doctor, so I'll share the information straight from the source:

Graston Technique is a trademarked therapeutic method for diagnosing and treating disorders of the skeletal muscles and related connective tissue. The method employs a collection of six stainless steel tools of particular shape and size, which are used by practitioners to palpate patients' bodies in order to detect and resolve adhesions in the muscles and tendons.

So, that's the technical explanation...MY explanation? The doctor uses a crazy metal tool that is kinda painful to work out all the bad stuff! It feels like a really focused massage, but it works.

What is A.R.T.- or Active Release Technique?  Again, here's the experts' definition.

"ART is a patented, state of the art soft tissue system/movement based massage technique that treats problems with muscles, tendons, ligaments, fascia and nerves."

MY explanation? Paying a doctor to stretch you out really well!

Dr. Tyler Crabtree at the Uptown Natural Care Center performs both of these techniques. If you're experiencing IT band pain, or any other running injuries, make an appointment with him. He might even be able to squeeze you in before work, at the end of your workday, or even on Saturday mornings- pretty convenient!  I pay for the appointments out of pocket, but they are very affordable ($45). 

Dr. Crabtree worked out my IT band yesterday with both A.R.T. and Graston. This morning, my long run was 18 miles, and I survived the run without any serious pain (just a little bit of pain)- thanks to Uptown Natural Care Center of course!

**This post was NOT sponsored. Opinions are completely my own! I highly recommend the Uptown Natural Care Center for running related injuries.

I'm actually hoping I don't have to visit Dr. Crabtree too often. I plan to keep working my core (with this month's sit-up challenge!), lots of yoga and stretching, and of course, time with this my friend the trigger point foam roller. I also am taking more non-running and rest days this training season as well, to ensure my body fully recovers after each run. Fingers crossed that my plan works!

Fits Do Fitness Class Reviews: My New Obsession!

By Cool J

Happy Good Friday! Do you have the day off of work today? Unfortunately, I do not, but lucky Dusters does (I’m hoping he does a little cleaning and laundry, if-ya-know-where-I’m-coming from…)

So, if you have been reading the Right Fits at all over the past few months, you’ll know that I go through some frequent (yet passionate!) phases with different fitness class obsessions. There was my obsession with Corepower Yoga Sculpt, Corepower boot camp, Pure Barre, a dabble in Orange Theory, and kettlebells (which I still do regularly!) Now, I have decided that my newest obsession is Balanced Barre!

I went to Balanced Barre for the first time back in December when my sister Erin was visiting (read that review HERE).

 

She and I both really enjoyed the class. At the time, she said that she loved how the class incorporated all the core and booty exercises that she was doing for her IT band injury at the time. Well, flash forward 4 months, and here I am struggling with IT band pain. Both Dr. Jenna Boren at Uptown Natural Care Center and my physical therapist, Toni Dauwalter at Accelerated Sports have told me that the primary cause for the pain is a weak core and butt (and the fact that my left leg is shorter than my right? Weird!)

Well, it seems to me that barre classes are the best way to strengthen those two areas! In fact, just like Erin’s experience, a lot of the exercises that my PT has me doing are things that we do in barre (or yoga) class…

 

See? Side planks, planks, bridge…all yoga and barre moves!

Additionally, I was very consistent with barre classes during my training last summer, and didn’t encounter any IT band issues. I think that’s enough evidence for me to start incorporating this type of workout back into my regime.

Here’s how my week has worked out (get it? Worked out?)

Sunday- Run

Monday- Morning run and evening barre at Balanced Barre

Tuesday- Hill workout/run

Wednesday- Hot yoga at Corepower

Thursday- Morning run

Friday- Morning barre class at Balanced Barre

Saturday- 17 mile long run on tap tomorrow! (hopefully not in the rain)

What I love about Balanced Barre is that you don’t get crazy sweaty, but you definitely feel the burn. Don’t get me wrong, I still love a sweaty hot yoga class; I love the sweat pouring from everywhere; I love the detoxification of it all; I love the feeling of being completely drained afterwards.. But I also like having a workout option where you can really focus on strengthening your bum and core for a solid hour, working those muscles until they are shaking like a Polaroid picture! But then afterwards, you can still go out in public without looking like a wet rat!

Balanced Barre has locations in both Wayzata or St. Louis Park. The St. Louis Park studio is really convenient for me, and there’s plenty of parking behind the building. So far, the classes have never been too crazy busy, and they are always a little different. I love the upbeat music and the tough moves. And it doesn’t hurt that the instructors are all extremely toned- it’s inspiring!

The one downside? The cost. I have been purchasing packages of 4 to 8 each time, and they’re not cheap. Add this to my monthly YMCA membership, my Calhoun Beach Running Club membership, a package at a yoga studio or two, kettlebells, and it’s a hefty sum that I am putting towards fitness. 

Pricing:1 Class $20
4 Classes $74
8 Classes $140
12 Classes $198
24 Classes $360
New Client Special 1-Month Unlimited $99
1-Month Unlimited $179
6-Month Unlimited $159 per month (contract required for 6 months)

Despite the cost though, I think barre is a good option for runners. It's low-impact, and it definitely helps strengthen the areas that can cause us issues when they are a bit weak. So I plan to budget accordingly, so I can keep up this recent obsession!

Fresh New Fit: Swimming Laps...

by Cool J in Minneapolis

All these snowboarding pics...what about the RUNNING, Cool J?

It's true. I barely ran in Big Sky! It was all snowboard, snowboard, snowboard, all day, every day. We would head to the mountain right away every morning, and be there until the lifts closed. The long days on the mountain, combined with a few late nights, meant that I just wasn't feeling an early wakeup. I mean, it was vacation, right?

I did finally made it out of bed once early enough to head out for a run. I was rewarded by a gorgeous snow-covered view.

 The run was hilly and challenging- slick and uneven, but oh so refreshing.

I made up my long run on Monday when we returned to Minneapolis. Tuesday was a hard workout at the Metrodome (that makes three times we went to the Dome this year- read about the other times HERE and HERE). Then Wednesday was more running.

By Thursday, I started to wonder if I was setting myself up for injury. I took a rest day, and then ran easy on Friday. My IT band didn't seem to be bothering me though, so I wasn't too worried. I figured the cross-training in Big Sky must have been good for it! I was ready for my 16 miler on Saturday.

Unfortunately, my IT band was not ready for a 16 miler. Around mile 12, I started to get that knee-buckling pain (Erin and Abby, I know you know what I'm talking about!) I tried pushing through, but it was hurting so, so bad. I told the other girls to go ahead and let Dusters know the deal, (they are all the best- thanks ladies!), and then I managed a run/walk for the last 4 miles. It was ugly and disheartening.

I spent Sunday icing, foam rolling, and then a 90 minute Moksha yoga class. Today, I went to see Dr. Jenna Boren at Uptown Natural Care (She's the best. And she just ran a 2:42 marathon last weekend- check it out HERE!) Jenna did soft tissue massage on my IT band, and then did an ultrasound. We went over some exercises that I should do at home, and discussed my injury. She seemed to think it was actually the snowboarding that may have triggered the pain. She said it could have been all that torque on my hip from constantly turning. She also thought it could have been the weight of the board when riding on the lift. When on the lift with a snowboard, your back foot is unstrapped, and the weight of the board is all hanging from your left foot, pulling on your knee- lots of strain on the ol' IT band!

She did think that I should be fine to run today, but I decided to be cautious. Instead, I headed to the gym to swim instead.

SWIM? Yes. Swim. I'm not sure if I have swam laps since I broke my ankle in 2008! Back then, I would hobble out to the pool on my crutches, take off my velcro boot, and get in the pool. It was all I could do, and it kept me sane.

But it had been awhile. Clearly, my gear left a little to be desired.

I'm pretty sure that is the same one piece suit I wore as a lifeguard in high school. Yikes! And I am not the same size as I was in high school. I may have been pushing the line with the family appropriate  rule...time to buy a new suit!

Do you want to see a true Failed Fit?

Yes?

Here it is.

AHHH!!!

Scary! Failed Fit!

Despite the failing gear, and the failing look, I was able to swim hard for a good forty-five minutes (with some breaks). I definitely could tell that it had been awhile when I got out of the pool- I felt a little light headed! But according to "Fitness For Weight Loss" I burned about 400 calories. Swimming was a zero impact cardio full body workout. I felt it in my core, my back/shoulders, and my legs. I'd say swimming is definitely a Fantastic Fit!

I was happy to be able to get in a workout, even if it wasn't running. I hope Jenna is right, and that this IT band issue is a temporary one, and fingers crossed that it soon will pass.