As social beings, it is common to feel the urge to be a part of a team or group united under a cause or task. A built in environment for potential unions is our workplace. But how do you get to know those folks right next to you better when you are supposed to be completing your work and tasks … Read More
Marathon Interval Training
Author: Christina Ramirez, PT, DPT I have run three marathons to date, and multiple half marathons. At first, my goal was just to finish the races without getting injured, but during my latest marathon, I set a time goal. I decided that the best way to beat my past times was to train more on hills and include intervals in my … Read More
Hip Mobility & Staying Limber
Hip pain is often associated with getting old, but it can happen to anyone. Each particular hip condition can differ in severity with treatment decided on a case by case basis. If you find yourself in some serious pain, there are a few things you can do before calling us. The Hip This crucial joint is a combination of bone, … Read More
Reducing Back Pain Through Improved Core Strength & Mobility
The core of the apple is not the best or most delicious part, but it is definitely integral to the structure of the fruit. It keeps the skin and meat of that scrumptious Pink Lady that you’re biting into together, as a whole. The same could be said of your body’s core, or core muscles-that is. The bones of the … Read More
Why & How to Warm-Up Your Muscles Before Exercising
By: Christina Ramirez, James Fowler PT’s resident marathon crusher and staff physical therapist. During the winter season, I get many questions from patients asking what is the best way to safely warm up cold muscles. I respond that it is important to warm up your muscles before a workout to enhance muscle performance and decrease soreness. Cold muscles do not have the … Read More
10-Minute Office Stretch Break
It’s 12:30 pm, and you have been sitting for 3 hours. Your body is not only hungry for a satisfying meal, but it’s also hungry for movement. It’s time to move your body. Take ten, with this 10-minute stretch break that works your body from the ground up! Warm Up-1 minute We begin our stretching with a small lateral walk … Read More
Sore When You Wake Up? These Three Reasons Are Likely Why
You wake up. However, you don’t actually feel rested, and your body aches. Did you really sleep during the 7-9 hours? If this sounds like your morning inner dialogue, it may be time to update your sleep hygiene including position, pillow and mattress. We update our phones and backup our computers often but forget to update and backup the … Read More
Improving Your Posture: It May Be a Pain in the Butt, But It Will Help Prevent a Pain in the Neck!
“Stand up straight.” A phrase we may have heard as we stood in line outside of our elementary classrooms or as we prepared to enter a family gathering with our parents. Yet, our spine itself isn’t actually straight. Perhaps the phrase should be: “Stand up curved.” Mayfield Clinic describes the curves of the spine as forming an S-shape. Viewed from … Read More
21 Reasons Your Back Hurts… And What You Can Do About It
Wake up, eat breakfast, get dressed, and run to work. The start of every morning is a test in multitasking effectively. Yet, the ultimate multitasking is occurring within the structure of your back as you make your way through the start of your day. Your spine is a unique combination of bones, discs, joints and supportive muscles that is continually … Read More
Christina Ramirez’s Chicago Marathon Training & Tips
When completing a marathon, it is important to have a plan for the days leading up to the race, and the days immediately following. I just completed my second marathon on October 8 in Chicago. Going into the week of the marathon, I planned out my schedule keeping in mind my overall mileage for the week, the importance of rest, … Read More