Contrary to conventional wisdom, running less often can actually make you a better runner. Research has found that we need to run three days per week to improve our running capacity. Running no more than three days per week can make running easier and more accessible. By running less, you decrease the potential for burnout and overtraining. And most importantly, you can reduce your risk of developing common running injuries. Be sure to have “purpose” to your three runs. If you are training for a race, one of your runs needs to be a long run. The other two can be shorter distances — consider a tempo run and a speed workout if you are looking to improve your time or race pace.

What about the other four days of the week? To improve your running capacity, you need to incorporate cross-training at least two2 days per week. Cross-training can include any activity that isn’t running — such as biking, weight training, swimming, rowing, elliptical, yoga, interval training, karate, kick boxing, aerobics class, etc. The possibilities are endless. In order for the cross-training to be beneficial, the workout should be challenging. Cross-training can improve your balance, power, strength, and flexibility, all of which can help you improve your endurance, aerobic capacity, and race- day performance.

Don’t forget the importance of rest. Recovery time is not a break from training, but rather part of it. It’s not the workout that makes you stronger, it’s the recovery that allows your muscles to rebuild, adapt, and prepare for the next workout.

Amy Flick MPT, OCS, is a physical therapist with ThedaCare Orthopedics Plus. She is a graduate of Marquette University. She obtained her Bachelor of Arts in Psychology and a Master of Physical Therapy. She is an Orthopedic Certified Specialist and a member of the American Physical Therapy Association. For more information visit: www.thedacareorthoplus.org or call (920) 831-5050.

Located on the Appleton Medical Center campus, ThedaCare Orthopedics Plus brings together a variety of professionals from orthopedic surgeons and sports medicine physicians to physical and occupational therapists who all work together to help patients. Depending on your concern – whether it’s chronic pain or an injury like Bobbi’s – the doctors and their staff will help you get started on the path of healing.

Scott Schuldes is a certified family nurse practitioner and associate medical director at ThedaCare Physicians-Hilbert. He can be reached at scott.schuldes@thedacare.org.

Clay Canaday, DO, Joins Shawano Practice

Orthopedic physician Clay Canaday, DO, is relishing living and working in Shawano after spending the past 15 years working in Chicago.

Dr. Canaday, who recently started with ThedaCare Orthopedics Plus at ThedaCare Physicians-Shawano, enjoys a variety of outdoor activities from kayaking and camping during summer and snowmobiling in the winter. “My family and I are excited about the move and being up north,” said Dr. Canaday, adding his wife grew up on a dairy farm.

Dr. Canaday treats patients of all ages and specializes in fracture care and total joint replacement surgery. As the U.S. population ages, the number of joint replacements will increase, he said.

“People are living longer and want to stay active longer and there are multiple options available to help them do just that,” Dr. Canaday said. “I enjoy working with patients to help them get back to the activities they enjoy.”

Board certified by the American Osteopathic Board of Surgery, Dr. Canaday earned his undergraduate degree at Loyola University in Chicago and received his medical degree at the University of Health Sciences/College of Osteopathic Medicine in Kansas City, Mo. He completed his residency training at Garden City Hospital, an affiliate ofMichiganStateUniversity. In addition to his work experience in orthopedic surgery, Dr. Canaday also served as a medical director and an assistant professor of orthopedic surgery. His professional memberships include the American Osteopathic Academy of Orthopedics and theAmericanCollegeof Osteopathic Surgeons.

ThedaCare™ Physicians includes more than 144 employed physicians and 70 nurse practitioners and physician assistants at 22 locations throughout the region and includes specialists in family medicine, internal medicine, pediatrics, sports medicine, rehabilitation, orthopedics and general surgery. There is also a FastCare clinic located in Shawano. According to the Institute for Healthcare Improvement, ThedaCare Physicians is also the nation’s leader in implementing Open Access, same-day appointment services for its patients.  ThedaCare Physicians is also the leader in implementing an electronic medical records system, including a patient portal called MyThedaCare, that allows patients to access their medical information, request appointments, refill prescriptions, and consult their physician from their home computer.

ThedaCare™ is a community health system consisting of five hospitals:AppletonMedicalCenter,ThedaClarkMedicalCenter,New LondonFamilyMedicalCenter,ShawanoMedicalCenter, andRiversideMedicalCenterin Waupaca. ThedaCare also includes ThedaCare Physicians, ThedaCare Behavioral Health, ThedaCare At Work and ThedaCare At Home. ThedaCare is the largest employer in Northeast Wisconsinwith more than 6,175 employees. Follow us on Facebook and Twitter.

Water

• Water is second only to air for survival; it assists the body with many things such as regulating temperature, lubricating joints and transporting nutrients and waste throughout the body.
• Water alone lacks electrolytes, potassium and sodium but it isn’t necessary to replace these unless you are exercising for prolonged periods such as over 2 hours, or if there is excessive heat. If water is your drink of choice as you increase your training, it may be beneficial to consume electrolyte-rich foods such as avocado, seafood, olives, and table salt.

Sports drinks

• Electrolyte sports drink is 4-8 percent solution of carbohydrate and electrolytes. If used with endurance exercise over 60 minutes, it can aid in maintenance of blood sugar and supports hydration, but if less than 60 minutes, the effects are negligible in comparison to water.
• “Super starch” beverage is cornstarch treated with a heat moisture process that alters the metabolism of starch in the body intending to prevent the “crash” phenomenon and to breakdown increased fat during exercise and recovery. Exercise must be prolonged such as 2-4 hours (at a minimum 120 minutes for results).
• Caffeinated sports drink contains caffeine which is a stimulant, not a nutrient, which claims to increase energy. This product does not give muscles energy or help with hydration. It can improve performance for high-intensity (3 to 10 seconds), prevent exhaustion, and improve mood but this is attributed to decreased perceived exertion. More does not mean better performance.
• Coconut water is clear liquid from young coconuts as it claims to be more natural with increased potassium and mineral content. There has been no difference shown between this, a conventional sports drink, or water. It does not have carbohydrates or sodium for prolonged exercise (more than 2 hours).
• Combination carbohydrate and protein drinks are approximately 7 percent carbohydrate and half a percent protein. Ingesting protein during exercise has been shown to improve muscle recovery and reduce post-exercise soreness, even during a 30 minute window. Adding protein does not necessarily increase uptake of carbohydrates for endurance while exercising.

Chocolate milk

• Chocolate milk has double the carbohydrates and protein of your average sports drink, which is best as a post workout hydration drink. It is an optimal combination of protein to carbohydrate ratio, making this essential for repairing muscle and restoring glycogen, your muscle’s fuel.

Foods

• Many foods are high in water content that you can add to your diet to continue hydrating! Celery, watermelon, bell peppers, cucumbers, strawberries, cantaloupe, lettuce, tomato and broccoli are all 89 percent or more water. Don’t forget coffee, low-fat milk, oatmeal, low-fat yogurt and ice cream, which are also high in water content.

Megan Check is an occupational therapist with ThedaCare Orthopedics Plus. She received her bachelor’s degree in psychology with a child and youth emphasis from the University of Wisconsin-La Crosse and a master’s degree in occupational therapy from UW-Madison. She is a registered occupational therapist and licensed in the state of Wisconsin. For more information visit: www.thedacareorthoplus.org or call (920) 831-5050.

A: Knee replacements are one of the most common orthopedic surgeries and will only increase as the population ages. As we get older, arthritis or perhaps an injury severely weaken the knee joint making regular activities like walking or climbing stairs too painful and other remedies, such as medication, no longer effective.

During surgery, the damaged part of the knee joint is removed and the remaining parts are then shaped to hold the plastic or metal replacement joint. Knee replacements dramatically reduce any pain you’re experiencing. After a recovery period, people who have their knees replaced can resume normal activities, including walking, swimming, playing golf, biking and other low-impact sports. Knee replacements can last for many years.

A total joint replacement, such as a knee, requires staying in the hospital for several days. The doctor will provide pain medication to help during those first couple of days and physical therapy will likely begin the next day. The therapist will teach you specific exercises to strengthen your leg and restore knee movement. You’ll need to continue these exercises after you return home.

After surgery, you’ll need to use a walker or crutches at first to get around since your new knee won’t be able to support your full weight. As you recover, you’ll be able to use a cane. Within six weeks, you should be able to walk normally without much assistance.

Once home, you’ll need some help getting around the house. If you live alone, you’ll probably need to have someone come to stay with you for a couple of days. In that first week after you return home, you’ll tire easily and will need to make sure you continue the exercises you learned from the physical therapist in the hospital. Home health nurses or physical therapists might be able to visit you at home too.

Doing those exercises – plus others you’ll learn during outpatient physical therapy – will play a key role in your recovery. Within three to six weeks of surgery, you should be able to resume most normal activities. If you work, expect to be out about six weeks. If you are on your feet a lot, you may be out longer. That decision will be between you and your doctor.

A knee replacement is major surgery, but it greatly improves your quality of life by eliminating pain. If you have specific questions, your surgeon will be able to answer them.

 By Dr. Clay Canaday, orthopedic surgeon, ThedaCare Orthopedics Plus in Shawano.

A: A broken collarbone – also known as the clavicle – is one of the most commonly broken bones. Male teens break it most often – usually while playing a contact sport such as football or hockey.

The clavicle is one of the shoulder joint’s main bones and holds the shoulder up, providing stability and strength to the joint. People can usually tell right away when they break their collarbone because of the intense pain in the area after its hit, their inability to raise the arm because of the pain, and sometimes visible swelling or bruising.

While a common injury, it’s usually not serious. People may wear a sling for comfort and limit their lifting. Children may wear a sling for three to four weeks while an adult may only need to wear a sling for a few days. Acetaminophen and ibuprofen are good for helping with the pain caused by the injury.

Your doctor can let you know when your son can resume normal activities. If he starts too soon, the bones may not heal properly. While he can’t hit the ice any time soon, there are simple exercises he can do to strengthen the shoulder as long as they don’t cause too much pain. Some moves to try include:

• Shoulder squeezes: Sit or stand up straight and pull your shoulders back so your shoulder blades squeeze together. Hold for a few seconds and then relax. Try to do 10.
• Passive motion: With arm resting on a table, palm up, bring your head down toward the arm and simultaneously move your trunk away from the table. Hold for a few seconds and repeat.
• Arm circles: Bend over with the uninjured arm resting on a stable chair for support and have your injured arm point toward the floor. Then circle your arm in a clockwise motion several times before switching directions and circling it counter-clockwise. Make the circles only as big as you can without causing pain. The range of motion will increase as the shoulder heals.
• Arm swings: Stay in the same position as you did for the arm circles, but this time swing your arm forward and backward a few times before trying side to side. Only go as far as you can without causing too much pain. As the bone heals, the range of motion will increase as will the number of swings you’ll be able to do.

Some broken collarbones are more severe and may need further medical intervention. Follow up with a physician trained to manage broken collar bones. Hopefully a broken collarbone won’t keep your son out of action for too long.

By Erica Kroncke, MD, sports medicine physician, ThedaCare Orthopedics Plus in Appleton.

Clay Canaday, DO, Joins Shawano Practice

ThedaCare Orthopedics Plus at ThedaCare Physicians-Shawano is pleased to welcome Clay Canaday, DO, an orthopedic physician who treats all ages and specializes in fracture care and total joint replacement surgery.  

Board certified by the American Osteopathic Board of Surgery, Dr. Canaday earned his undergraduate degree at Loyola University in Chicago and received his medical degree at the University of Health Sciences/College of Osteopathic Medicine in Kansas City, Mo. He completed his residency training at Garden City Hospital, an affiliate of Michigan State University. In addition to his work experience in orthopedic surgery, Dr. Canaday also served as a medical director and an assistant professor of orthopedic surgery. His professional memberships include the American Osteopathic Academy of Orthopedics and the American College of Osteopathic Surgeons.

Dr. Canaday and his family are looking forward to their move north from Illinois to Wisconsin. In his time away from work, Dr. Canaday enjoys a variety of outdoor activities – kayaking and camping in the summer and snowmobiling in the winter.

ThedaCare™ Physicians includes more than 144 employed physicians and 70 nurse practitioners and physician assistants at 22 locations throughout the region and includes specialists in family medicine, internal medicine, pediatrics, sports medicine, rehabilitation, orthopedics and general surgery. There is also a FastCare clinic located in Shawano. According to the Institute for Healthcare Improvement, ThedaCare Physicians is also the nation’s leader in implementing Open Access, same-day appointment services for its patients.  ThedaCare Physicians is also the leader in implementing an electronic medical records system, including a patient portal called MyThedaCare, that allows patients to access their medical information, request appointments, refill prescriptions, and consult their physician from their home computer.

ThedaCare™ is a community health system consisting of five hospitals: Appleton Medical Center, Theda Clark Medical Center, New London Family Medical Center, Shawano Medical Center, and Riverside Medical Center in Waupaca. ThedaCare also includes ThedaCare Physicians, ThedaCare Behavioral Health, ThedaCare At Work and ThedaCare At Home. ThedaCare is the largest employer in Northeast Wisconsin with more than 6,175 employees. Follow us on Facebook and Twitter.

Crystal Sturgis Receives Orthopaedic Surgery Achievement

Crystal Sturgis, a certified physician’s assistant at ThedaCare Orthopedics Plus, recently received the Certificate of Added Qualifications in orthopaedic surgery from the National Commission on Certification of Physician Assistants.

Nationwide, only 181 physician assistants met the CAQ requirements in 2012. To receive the certification, physician assistants must meet education and experience and then pass a specialty exam.

Sturgis earned her bachelor’s degree from the University of Wisconsin and her master’s degree from the University of Nebraska Health Science Center.

She sees patients at ThedaCare Orthopedics Plus in Appleton, New London and Shawano.

ThedaCare™ Physicians includes more than 120 employed physicians at 23 locations throughout the region and includes specialists in family medicine, internal medicine, pediatrics and general surgery. According to the Institute for Healthcare Improvement, ThedaCare Physicians is a leader in offering same-day access at many of its locations, including lab results and a plan of care before the patient leaves that appointment. ThedaCare Physicians is also the leader in implementing an electronic medical records system, including a patient portal called MyThedaCare that allows patients to access to their medical information, make appointments, refill prescriptions, and consult their physician appointment from their home computer. Two FastCare locations in the Fox Cities serve many immediate needs of patients.

ThedaCare™ (www.thedacare.org) is a community health system consisting of five hospitals: Appleton Medical Center, Theda Clark Medical Center, New London Family Medical Center, Shawano Medical Center, and Riverside Medical Center in Waupaca. ThedaCare also includes ThedaCare Physicians, ThedaCare Behavioral Health, and ThedaCare at Home. ThedaCare is the largest employer in Northeast Wisconsin with more than 6,175 employees. Follow us on Facebook and Twitter!

ThedaCare Orthopedics Plus in New London is growing, thanks to the addition of two new providers. “This increase in providers meant an increase in staff and space needs so we expanded our area,” said Dan Gehri, practice supervisor.

Orthopedic surgeon Jack Lindstrom, MD, and Teasha Kaepernick, PA, joined orthopedic surgeon Terry Dietrich, MD, and sports medicine physician Richard Canlas, MD, to serve patients in the New London area. “This renovation is a commitment that allows our patients to continue to have top quality orthopedic care right in their community,” said Gehri.

The $250,000 renovation project at ThedaCare Physicians-New London includes the expansion of the provider office from three work stations to four; the addition of a new three person medical assistant station; and the addition of three new exam rooms. 

Teasha Kaepernick said the renovations allow a greater quality of service to patients and doctors and staff. “This renovation basically doubled our space in New London and will allow us to efficiently see a much larger volume of patients,” she said.

ThedaCare Orthopedics Plus integrates orthopedics, sports medicine, outpatient rehabilitation and other services, with locations throughout the Fox Valley, including New London and Shawano.

New London Family Medical Center is a 25-bed, critical access hospital serving New London and nearby communities in Outagamie and Waupaca counties. The hospital, which has been in operation since 1930 and is part of ThedaCare, provides inpatient and outpatient surgery; a 24-hour emergency department; physical, occupational and speech therapies; diagnostic services including laboratory and imaging; pain management; transitional care; and a ThedaCare At Home retail store. ThedaCare Physicians-New London shares the campus of New London Family Medical Center.