Blog Posts

What is the Difference Between a 3D and 2D Mammogram?

10/24/2018

by Center for Diagnostic Imaging

Breast Cancer Awareness Month in October is a good time for a reminder that an annual mammogram is recommended for women starting at age 40. Earlier if you are high-risk.
If you are looking to change your annual mammogram routine from 2D to 3D, you may have some questions. Fortunately, if you’ve ever had a 2D mammogram, the 3D experience will come as no surprise. From your side of the exam, very little changes. You’ll notice the machine moving in an arc over you, but otherwise, the process is almost identical to a traditional 2D mammogram. The real difference with 3D (also called tomosynthesis) happens behind the scenes. The radiologist gets a much more detailed look at your breast tissue.
To find out exactly what to expect from your 3D appointment, watch this:

There are now three Center for Diagnostic Imaging locations that offer 3D mammograms: Auburn, Bellevue and Federal Way. Our newest location in Bellevue is the former Belladonna Breast Imaging Center. Information on all 12 CDI locations in western Washington can be found at myCDI.com/WA.

CDI is a loyal sponsor of RTB's team and events. Their specialized services have helped many team members diagnose and overcome injuries. Mammography, Bone Density, and Cardiac studies are some of the other services they offer to keep us healthy. Find CDI Here or Contact Aimee Geertgens for more info.

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Myths about Exercise

10/16/2018

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Our Team Chirorpractor and sage, Phil Kriss, has done it again...written a fun article to read. Thanks Phil! Find Phil at his day job at Kriss Chiropractic in Maple Valley.

As a chiropractor, people often come to see us with a wide variety of ailments, many of which could be avoided if not decreased with some simple self care routines. Suggesting change often is met with a bit of resistance mostly due a shock to that person’s normal mindset.

And, being one who runs around the block a few times, sometimes it gets noticed and conversations can lead to reasons (excuses) to not exercise.

There are also comments many of us have heard from the non-educated in exercise group that make us chuckle, such as “how long was that marathon? Or “I ran a marathon!” “Really great! What was your time?” “About 30 minutes”

So, below are some common myths about exercising and the truth as I see it.

“I can’t run. It’s bad for my knees. I don’t want to have a knee replacement” Really? Like that bowling ball your carrying around won’t hurt your knees? The truth is your body will adapt to its changing environment provided it is given enough time to adapt.
“I can’t get up early and workout. I need my 10 hours of sleep” We live in Seattle. That is what coffee is for. The truth is sleep faster.
I don’t want to do HIT (High Intensity Exercise). I will get injured. I heard the guy who started crossfit say “Do you think we became more popular than Wendy’s and KFC combined by hurting our people?” The truth is go anyway. That is what coaches and/or youtube is for.
“I would like to do a triathlon, but I can’t swim” (me neither and I still show up!). Yes you can. I have not yet seen an aid car hauling a new swimmer out of the pool. The truth is as seen by Michael Jordan is “Anybody great at something sucked at one time”
“I can’t afford it” You can. We live in a rich country and cheap stuff is to be had at Value Village. Better than nothing. Plus, many of us have spare gear laying around that we would be happy to donate to a good cause if anybody asked. Most that say that can find money for co-payments on medications necessary because of poor self care.
“I’m too old”. Say that to the 85 year old age grouper who qualified and finished at Kona.
“I need to check with my doctor first” “I am a doctor and I say you can”. First they tell you you are overweight. You need a diet and exercise. Then they tell you you run too much and are wearing yourself out. What?

Enough of that negativity. Now what to do about it since to some degree most of us do have that rolling around in our heads.
You will become what you think about and take action on. If you change your mind, you can change your result. It is not easy, especially in the beginning when you meet resistance after the glamour of making a decision is made.

Affirmations help. Tell yourself frequently“I am a strong machine” until you believe it.
Pictures help. Photoshop your head onto somebody’ else’s body running a race.
Imagine it. “Joe Smith...YOU ARE AN IRONMAN”
Tell yourself the truth. “If others can do it, so can I”
Success leaves clues with those who have done it. Seek them out and do what they do.
Work your butt off. There were 2 gentlemen recently who made it to Kona by doing Legacy spots. They did not achieve that level of success by simply thinking about it.
Show up. You don’t have to keep up.

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RTBers in Kona this week - John Colvard & Dave Morell

10/10/2018

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John Colvard and Dave Morell will be racing at Kona on Saturday! Good luck you two! Their wave goes off at 7:05 (that's 10:05 for us mainlanders)

You can download the Ironman Tracker to easily follow them or watch the live stream on the Ironman website throughout the day. I'm sure Super Sherpa Kathleen Colvard will be posting too!

Here's what's up with them as they get ready for the big day!

What activities/events are you taking part in this week leading up to race day? We had gone up the Volcano NP but it was so socked in with fog, did not see much. The park had recently reopened to visitors but we learned when we got there, most areas were still closed beyond the visitor center. Kathleen and I had been here in the 1990’s where we hiked into the Kilauea Crater and lava tube caves. All this was closed this time. We also went up to Waipio Valley and high country areas after driving the bike course. We are participating in all the Ironman events starting with the Parade of Nations last night and we have the Legacy meet up this afternoon. Of course Dave & I have been out for several practice outings. The swim has been awesome and I was swarmed by a school of spinner dolphins during one of my swims that was the highlight. All 3 of us participated in a local 5K/10K run last Sunday. This was a reality check with how hot and humid it is here. Fortunately that has improved and it is pleasant this morning. Before the race we will do our standard froyo and a movie as we have almost every IM race.

Aside from finishing(!) what are you most looking forward to? Dave says the shower afterwards ;) I am looking forward to the swim with the mass start experience that I have only had one time. And being here with the world’s best. Dave says he is looking forward to following the path of so many legends that have been here before and getting the chance to race in Kona with the build up for the past 6 years. Kathleen is looking forward to the unique chance to be at the finish line as a finish line catcher. Hoping Dave and I get in during her shift.

What's your plan on race day??? Strategies for success? A decent swim with lots of time before cut off so I am not too rushed out of T1. Dave & I both want to put out maximum effort on the bike so we have plenty of time for the run, but not so much to be exhausted on the run start. We know from our training that hydration and electrolyte replacement will be needed more than any other race before. Don’t get sunburned or chafed. Especially for Kathleen – avoid sunburning here fair skin J.

What will success look like for you? Just finishing and a bonus if we can get in under 15 hours when Kathleen’s finish line catcher shift ends. Dave says it is finishing such an epic race in a such a beautiful location.

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7 Things Stronger Glutes Will Do for Triathletes

10/9/2018

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By Holly Pennington, PT, DPT/Outpatient Physical Therapy

Your gluteus maximus may be the largest muscle in your body, but is it your strongest? Known for its size and power, the glute max has the potential to be a triathlete’s greatest asset. But, due to lifestyle factors such as jobs that require prolonged sitting, this muscle often becomes stretched out and disengaged, causing smaller, surrounding muscles to pick up its slack. Over time, this causes a domino effect of compensations and injuries in areas as close to the hip as the low back and as far away as the foot.

If your gluteus maximus is not all that it was created to be, but you wonder if squats and bridges are really worth your time, these 7 benefits of stronger glutes are for you.

1. Stop knee pain. Anterior knee pain (such as patellar tendonitis), is one of the five most common injuries amongst triathletes. Because weak hips cause the knee joint and thigh muscles to work overtime, treatment for anterior knee pain focuses on hip strengthening instead of knee strengthening. Keeping your knees healthy and pain free means keeping your gluteus maximus and gluteus medius strong.

2. Prevent hamstring cramps. The July RTB blog article discussed the neuromuscular control theory for Exercise Associated Muscle Cramps (EAMC). The gluteus maximus and hamstrings share common functions during the swing and stance phases of running, the extension phase of freestyle kicking, and the backstroke of pedaling while cycling. Weak glutes place an increased demand on your hamstrings, making them more likely to prematurely fatigue and, eventually, cramp.

3. Reduce back pain. Scientific research links gluteal muscle weakness with low back pain. In triathletes, back pain is most often associated with the cycling position. Due to the proximity to the lumbar spine, your hips directly impact your lower spine mobility and stability. On the bike, you need to maintain a stable yet flexed position in your spine for prolonged periods. In other words, you need the support of your strong and powerful glutes.

4. Improve your posture. When you sit for prolonged periods, your posterior hip (gluteus maximus) becomes stretched out, weak and disengaged while your anterior hip (hip flexor) shortens. Tight hip flexors cause the pelvis to tilt forward, resulting in a “hunched” or “slouched” posture that moves your center of gravity forward. This type of posture alters your running form, cycling comfort and swimming alignment.

5. Prevent plantar fasciitis. Plantar fasciitis, a common running injury, is often blamed on tight calves or faulty foot and ankle mechanics. While these may contribute to this painful foot condition, the root cause of the problem is often a weak, elongated gluteus maximus or medius. When your hip muscles aren’t strong enough to maintain a neutral pelvic position during walking and running, compensations continue “down the chain,” all the way to the bottom of your feet.

6. Protect your Achilles tendons. Research on runners reveals a link between Achilles pain (including tendinopathy and tendonitis) and the delayed firing of gluteal muscles. When the hips are not stable, the leg rotates inward and the ankle compensates with overpronation, a position of the ankle that places excess stress on the Achilles tendon.

7. Help you run faster. Efficient runners have a strong core – which includes hip muscles - and take advantage of the power that the large gluteus maximus can generate. If you are running with a gluteus maximus that under functions, you are asking too little of your large muscles and too much of your smaller ones, ultimately decreasing the efficiency – and speed - of your run.

All glute exercises are not created equal! For a strengthening program specific to your body and training needs, schedule an appointment with a Board Certified Physical Therapist. Visit www.outpatientpt.com for clinic locations, hours and contact info.