Today is National Postal Worker Day! For starters, thank you to all of the USPS, UPS, Fed-ex, Amazon, and local delivery workers who have carried us through the last year. Their hard work cannot be understated. Did you know? Some postal workers walk 10-12 miles a day? This works out to…
-60 miles in a 5 day work week
-192 miles in a 4 week month
-and 3.120 miles in a year!!
This doesn’t include all of the stairs and package lifting. No wonder they all have amazing calf muscles!
This seems like a good time to remind everyone that the general recommendation for the life of a pair of walking shoes is 350-500 miles. This works out to about 8-9 months if you only walk 2 miles a day. Don’t forget that although your foot health and strength comes first, your shoes provide an important support surface and uneven wear patterns can start to lead to issues over time.
Concerned about your shoe wear, walking mechanics, or pain while walking/running? Call us today at 785-331-0106
Finally- don’t forget about the great #shoplocal options for walking, running, and athletic shoes here in Lawrence. Check out AdAstra Running, Gary Gribbles, Browns shoe fit, and Footprints Lawrence for great comfortable shoe wear.
Happy Saint Patrick’s Day to all! In honor of this greenest of holidays, I have created an exercise regimen inspired by the iconic SHAMROCK!
But first… Did you know?
The shamrock became a well loved symbol of Ireland due to its use as an education symbol by Irelands patron, St. Patrick.
The three leaves represent faith, hope, and love.
Finding a shamrock with four leaves is considered very rare (about 1 in 10,000) and the fourth leaf is representative of luck.
Now for the reason we are all here… EXERCISE!
The following exercises use well known exercises or positions as the base but have been altered to make them more…Shamrocky. 🙂
Single leg squat with SHAMROCK taps. (Skill level moderate)
Plank with 3 WAY tap/rock. (Skill level advanced)
3 WAY shoulder raises. (Skill level easy)
SHAMROCK dead bug. (Skill level easy/moderate)
Side-lying SHAMROCK leg lift. (Skill level moderate)
Single leg SHAMROCK twist with warrior reach. (Skill level moderate)
SHAMROCK Burpee. (Skill level advanced)
Continue reading for photo examples or see our Instagram for videos!
*Disclaimer: Some of these exercises are more challenging than others. Intentionally. Please do not feel obligated to do them all or push yourself farther than your fitness level allows.
Exercise 1. Single leg squat with shamrock taps. >> Stand on one leg with knee slightly bend. While maintaining balance and a level pelvis, tap forward, sideways, and backward with the other leg. Return to start and repeat.
Exercise 2. Plank with 3 way tap and rock. >> In an elbow plan position, tap on hip down, rock forward on toes and elbows, and tap the other hip down. Repeat.
Exercise 3. 3 way shoulder raise. >> While holding a weight (or other household object) lift arms forward, diagonally, and sideways to shoulder height. Repeat.
Exercise 4. Shamrock Dead Bug. >> While in a dead bug position (on back with hands in the air and hips/knees bent to 90 degrees). Twist left to tap heels (or knees for more advanced version), return to center and tap feet down, return to center and twist right. Repeat.
Exercise 5. Shamrock leg lift. >> While lying on your side, lift the top leg and draw a shamrock in the air.
Exercise 6. Single leg shamrock twist with warrior reach. >> Stand on one leg with knee slightly bent. Twist left, return to center and reach arms and leg out into a warrior 3 position (start small, gradually advancing to be parallel with the ground), return and twist right. Repeat.
Exercise 7. SHAMROCK BURPEE!! >> Start standing. Place hands on the ground jump out into plank position. Jump legs left, jump out, jump right while maintaining contact between hands and ground. Stand up and repeat.
^^^ Side note. I know this one is insane.
Thank you so much for reading. I look forward to seeing you all in your best green attire this week. As always, please contact us with any questions or concerns. We look forward to continued warmer weather, nourishing rains, and hope for healing from the pandemic.
Please continue reading for the latest available information on receiving the COVID-19 Vaccine. (The following information has been provided as a resource via www.lawrencevaccines.com )
Those wo have not should continue to do so. The health department is currently offering vaccines to everyone in Phase 2*. If you are unsure weather you have signed up, check here.
*Phase 2 includes individuals 65 and older, those living in congregate settings, essential workers, and anyone unvaccinated prioritized in phase 1.
HOWEVER! Pharmacies across town have also received access to vaccines and are administering them regularly. These pharmacies have their own sign up process and do not utilize a list generated by the health department.
The following pharmacies have vaccines available and are currently prioritizing individuals 65 years of age and older: Visit the links provided to register.
Haskell Indian health center is providing vaccines to members of recognized tribes of ALL PRIORITY LEVELS AND AGES >16.
To receive a vaccination from Haskell Indian Health Center please call 785-843-3750, option 7, then option 1 to reach the Covid-19 vaccination appointment line.
For further information regarding COVID-19 or the vaccine, visit the Lawrence Douglas County Health Department Website https://ldchealth.org/460/COVID-19-Vaccine , Call 785-843-3060, or email info@ldchealth.org.
Have you been in contact* with someone known to have COVID-19 OR been told by a public health official that you may have been exposed to COVID-19 in the last 14 days?
Have you personally had COVID-19? If so, have you been released by a physician to return to regular activities?
Are you experiencing any of the following symptoms?
Fever/ Chills
Cough/ Shortness of breath/ Difficulty breathing
Headache
Altered smell or taste
Muscle aches
Fatigue
Sore throat
Congestion/ Runny nose
Nausea/ Vomiting/ Diarrhea
Unexplained rash or discoloration in the extremities
Have you travelled to any of the following places in the past 14 days?
Note: if yes, the state of Kansas requires a mandatory 14-day quarantine
Attended/travelled to a mass gathering >500 people where individuals did not socially distance AND wear masks.
Been on a cruise ship or River Cruise
Note: If you answered yes to any of the previous questions, a negative COVID-19 tests is not sufficient to release you from the clinics quarantine policy. Based on the potential for false negatives, Bird Physical Therapy recommends a cancellation of all visits for 14 days if exposed to the COVID-19 virus. **
In-Clinic Guidelines:
We Require all patients to wear a mask at all times, including while exercising. If you feel you are having trouble breathing during your exercises, please discuss a modification with your therapist. A private room may be provided to rest if needed.
All patients will have their temperature taken upon entry. Patients with a temperature above 99.5 will be asked to immediately leave and contact their physician.
Hand Sanitizer or hand washing is required upon entry and departure.
Employees will take temperatures twice per shift and all equipment is cleaned with each use.
We continue to encourage Social distancing while in the community to keep you, your families, and your friends and neighbors safe.
*See CDC guidelines for definition of “close contact”
**See CDC guidelines for options to shorten quarantine period.
Have you been in contact with someone known to have COVID-19 OR been told by a public health official that you may have been exposed to COVID-19 in the last 14 days?
Have you personally had COVID-19? If so, have you been released by a physician to return to regular activities?
Are you experiencing any of the following symptoms?
Fever/ Chills
Cough/ Shortness of breath/ Difficulty breathing
Headache
Altered smell or taste
Muscle aches
Fatigue
Sore throat
Congestion/ Runny nose
Nausea/ Vomiting/ Diarrhea
Unexplained rash or discoloration in the extremities
Have you travelled to any of the following places in the past 14 days?
Note: if yes, the state of Kansas requires a mandatory 14-day quarantine
Attended/travelled to a mass gathering >500 people where individuals did not socially distance AND wear masks.
Travelled to or from:
South Dakota or North Dakota
Belgium, Czechia, Andorra
Cruise Ship or River Cruise
Note: If you answered yes to any of the previous questions, a negative COVID-19 tests is not sufficient to release you from the clinics quarantine policy. Based on the potential for false negatives, Bird Physical Therapy requires a cancellation of all visits for 14 days if exposed to the COVID-19 virus.
In-Clinic Guidelines:
We Require all patients to wear a mask at all times, including while exercising. If you feel you are having trouble breathing during your exercises, please discuss a modification with your therapist. A private room may be provided to rest if needed.
All patients will have their temperature taken upon entry. Patients with a temperature above 99.5 will be asked to immediately leave and contact their physician.
Hand Sanitizer or hand washing is required upon entry and departure.
Employees will take temperatures twice per shift and all equipment is cleaned with each use.
We continue to encourage Social distancing while in the community to keep you, your families, and your friends and neighbors safe.
Have you been in contact with someone known to have COVID-19 OR been told by a public health official that you may have been exposed to COVID-19 in the last 14 days?
Have you personally had COVID-19? If so, have you been released by a physician to return to regular activities?
Are you experiencing any of the following symptoms?
Fever
Chills
Cough
Shortness of breath/difficulty breathing
Headache
Altered smell/taste
Muscle aches
Fatigue
Have you travelled to any of the following places?
Note: if yes, the state of Kansas requires a mandatory 14-day quarantine
Mass gathering >500 people where you did not socially distance AND wear a mask
Includes meetings, conferences, parades, fairs, festivals, etc. where people are in a single confined indoor or outdoor space.
Travel to or from Aruba
Travel to or from countries with a CDC Level 3 Travel Health notice including :china, Iran, European Schengen area, UK, republic of Ireland, and Brazil.
Cruise ship or River Cruise.
IF YOU ANSWERED YES TO ANY OF THE PREVIOUS, A TELEHEALTH SESSION IS AVAILABLE
In-Clinic Guidelines:
We Require all patients to wear a mask at all times, including while exercising. If you feel you are having trouble breathing during your exercises, please discuss a modification with your therapist. A private room may be provided to rest if needed. *
All patients will have their temperature taken upon entry. Patients with a temperature above 99.5 will be asked to immediately leave and contact their physician.
Hand Sanitizer or hand washing is required upon entry and departure for all patients and staff.
Employees will take temperatures twice per shift and all equipment is cleaned with each use.
We continue to encourage Social distancing while in the community to keep you, your families, and your friends and neighbors safe.
*If you have questions about appropriate face coverings, please ask a staff member or see our blog.
In accordance with the best available research and the changing landscape of COVID-19, please review the following information regarding acceptable face coverings. We encourage you to follow these guidelines in all public spaces.
Why are neck gaiters, masks with a valve, or bandanas not sufficient?
The thin material of a neck gaiter that makes the material more “breathable” allows droplets to escape. As the droplets pass through the material they break up into smaller particles which hang in the air longer, placing those around you at greater risk. A neck gaiter has shown to be LESS EFFECTIVE than wearing no mask at all.
Bandanas do not secure well to the shape of your face and allows minimal protection.
A mask with a one way valve protects only the person wearing it. Airborn droplets are able to escape placing those around you at risk of infection.
Thank you for helping to keep your family, friends, neighbors, and healthcare providers safe. We are in this together!
