"I have known Kerry Gustafson since she was an athletic training student at Washington State University. Even then she showed exceptional attention to detail and dedication to the athletes she cared for. She has since worked at a physical therapy clinic and then as a certified athletic trainer at Washington State University. Kerry listens to her client’s concerns and ambitions and integrates their goals into her treatment plans. This experience with high-level athletes and her active life style help her understand the needs of those who expect to return to a high level of activity. Her previous manual medicine skills and training as a massage therapist further enhance her abilities to assist clients who are recovering from injuries and to improve their performance."
Work with the professional that elite athletes and performing artists have trusted for years.
To offer Bellingham a new concept of helping people maintain healthy, active lifestyles through massage, exercise prescription, & wellness education.
ATHLETIC TRAINING SESSIONS
Cash, Check, Visa, Mastercard, Discover, American Express, Gift Certificate, L&I and PIP (Personal Injury Protection)
I am excited to announce the addition of Massage Therapy to Personalized Health Solutions!
I'm in the process of opening my new studio, Personalized Health Solutions, in downtown Bellingham. In the meantime, I have been traveling to client's homes. If you would like to schedule a massage in your home, contact Kerry at 360-319-3924.
Do you have to be an athlete to come see me for massage or athletic training services? The answer is "No." I have worked with a wide variety of patients as an athletic trainer for 12 years. I have worked with pediatric, adolescent, high school, college, adults and elderly patients in the physical therapy clinic setting, the high schools, Division I collegiate level, and professional athletics. I will listen to your concerns and strategize goals with you to help you meet them. I will perform massage therapy techniques specific to your needs, and reinforce the benefits with stretching and exercise prescription through athletic training modalities. If being and staying an active person is important to you, I'll work with you to do that. If you're training for a race, I'll help get you to where you want to be on race day and help you recover afterwards.
What can massage do to help me stay active?
Sports massage can be used to improve athletic performance, speed recovery, and can be utilized by all individuals who participate in any athletic and/or exercise program to help improve conditioning and maintain peak performance. Many professional and collegiate athletic programs employ or contract with massage therapists, and sports massage has been sought for many years by athletes of differing backgrounds for multiple reasons. With the 2008 Physical Activity Guidelines being very clear that activity is essential for people to be healthy, sports massage can be recommended to those individuals who participate in exercise programs as well as professional and collegiate athletes.
Research has shown that in relation to exercise and athletic participation massage can:*
- Reduce muscle tension
- Help athletes monitor muscle tone
- Promote relaxation
- Reduce muscle hypertonicity
- Increase range of motion
- Improve soft tissue function
- Support recovery from the transient immunosuppression state
- Support the recovery of heart rate variability and diastolic blood pressure after high-intensity exercise
- Decrease muscle stiffness and fatigue after exercise
- Improve exercise performance
- Decrease delayed onset muscle soreness
- Be the most efficient intervention for maintaining maximal performance time in subsequent exercise tests when combined with active recovery from maximal exercise
- Reduce serum creatine kinase post exercise
- Reduce swelling
- Reduce breathing pattern disorders
- Enhance athletic performance
- May help prevent injuries when massage is received regularly
Individuals who participate in exercise and athletic programs who seek enhanced performance, improved conditioning, faster recovery, injury prevention, and assistance in maintaining peek fitness can benefit from massage therapy given by professional massage therapists working within their scope of practice.
THE NATIONAL ATHLETIC TRAINERS’ ASSOCIATION AND GATORADE DECLARE JULY 11 “NATIONAL RECOVERY DAY”
Professional Athletes and Athletic Trainers Emphasize Importance of Recovery for Peak Performance CHICAGO (July 11, 2012) –The National Athletic Trainers’ Association (NATA) and The Gatorade Company have teamed up to declare today, July 11, 2012, a day when U.S. sports takes a break from competition, the first annual National Recovery Day. With high school athletes suffering two million injuries each year, National Recovery Day has been established to focus the attention of athletes on the importance of proper athletic recovery in order to continuously perform at their best.
The Gatorade Sports Science Institute recommends the following fueling guidelines for proper athletic recovery: 1. Studies show that consuming about 20g of protein as soon as possible following training or competition, can help enhance the muscle recovery process. 2. To speed up your body's muscle recovery between games or practices, consume approximately ½ g of carbohydrate/pound of body weight* when the next workout is less than eight hours away. 3. Drink 16-24 ounces of fluid with sodium for each pound of body weight lost during exercise following a workout or game.
Athletes are constantly on the move from one workout to the next, and proper recovery is essential not only for rebuilding muscle but for sustaining strength. The focus on postcompetition routines will be brought to the national stage leading up to and on National Recovery Day with professional athletes including the NY Yankees’ Derek Jeter, Washington Redskins’ Quarterback Robert Griffin III and Carolina Panthers’ Quarterback Cam Newton discussing how proper athletic recovery has allowed them to evolve as an athlete and achieve success in their respective professional sports careers. As part of National Recovery Day, NATA and Gatorade are asking athletes and athletic trainers nationwide to share their recovery tips on Gatorade’s Facebook and Twitter pages and NATA’s Facebook and Twitter pages. “How athletes treat their bodies is critical to their performance,” said incoming NATA President Jim Thornton, MA, ATC, PES, CES. “How they prepare and recover physically and how they fuel their bodies before, during and after training or competition all make a difference. We hope that National Recovery Day will serve as a reminder to athletes worldwide to do everything possible to set themselves up for athletic success.”
“We are pleased to team with the National Athletic Trainers’ Association on this effort to emphasize the importance of athletic recovery,” said Asker Jeukendrup, global senior director, Gatorade Sports Science Institute. “By combining our areas of expertise, we are working to ensure athletes are aware that recovering well is the key to coming back a stronger and better athlete.”
Illustration by Bob Al-Greene
Make no bones (or muscles or tendons) about it: Start running, and there’s a good chance injury may follow. Some estimate that nearly 80 percent of runners are injured each year. (They don’t tell you that before joining the track team.) Most injuries are caused by overuse — applying repeated force over a prolonged period of time. Sudden changes in training volume, whether a newbie or a vet, can also do some damage. Here are 12 of the most common ailmentsthat plague those who hit the pavement, along with a few ways to stop the pain.
Running Ragged — The Need-to-Know
- Runner’s knee. Experiencing a tender pain around or behind the patella (or kneecap) is a sure sign of patellofemoral pain syndrome, a fancy term for runner’s knee. (And yep, this ailment is so common among runners it was named after them.) Find relief: The repetitive force of pounding on the pavement, downhill running, muscle imbalances, and weak hips can put extra stress on the patella, so stick to flat or uphill terrain,and opt for softer running surfaces when or wherever possible. To treat the pain, some experts suggest knee taping and/or braces, anti-inflammatory medications, and cutting back on the mileage.
- Achilles tendinitis. The swelling of the Achilles, the tissues that connect the heel to lower-leg muscles, can be the result of many finicky factors: rapid mileage increase, improper footwear, tight calf muscles, or even having a naturally flat foot. Prevent the pain: To help sidestep this pesky pain, make sure to always stretch the calf muscles post-workout, and wear supportive shoes. Also, chill out on all the hill climbing, which puts extra stress on tendons. Anti-inflammatories, stretching, and the ol’ R.I.C.E strategy (rest, ice, compression, and elevation) are the best ways to get back on the path to recovery.
- Plantar fasciitis. This tricky-to-pronounce pain is due to the inflammation, irritation, or tearing of the plantar fascia — tissue on the bottom of the foot. Just some of the causes include excess pounding on the roads or strapping on unsupportive footwear (read: flip-flops) to go the distance The result: extreme stiffness, or a stabbing pain in the arch of the foot (sounds like fun right?). Soothe the sole: Wearing shoes with extra cushion, stretching and rolling a tennis ball over the heel, and getting ample rest can help dull the pain. If the problem persists, doctors recommend wearing custom-made orthotics, a night splint, or in some cases getting a steroid shot into the heel (ouch!) to speed up recovery and keep on keepin’ on.
- Shin splints. If you’re a runner who’s never experienced that aching, stabbing sensation in the shin, please tell us your secret! Among the most nagging of injuries, shin splints occur when the muscles and tendons covering the shinbone become inflamed. Stop the stabbing: Try icing the shins for 15-20 minutes and keeping them elevated at night to reduce swelling. Prevention is a liiiittle trickier, but some researchers find shock-absorbing insoles that support the arch may help. Also make sure those sneaks are the right fit for the foot, and stick to running on softer grounds whenever possible. Avoid hills, too, which put extra force on the shin’s tibialis muscle.
- Iliotibial band syndrome. Distance runners take note: This injury is not your friend. ITBS triggers pain on the outside of the knee, due to the inflammation of the Iliotibial band, a thick tendon that stretches from the pelvic pone down the tibia (the bone that runs down the thigh). Common culprits include increased mileage (half-marathon training, anyone?), downhill running, or weak hips. Ease the ache: Give those muscles some love. Specific stretches, along with foam rolling, may decrease inflammation and help reduce pain.
- Stress fracture. Non-contact sports can have some bone breaks, too. Stress fractures are tiny cracks in the bone caused by repeatedly pounding greater amounts of force than the leg bones can bear. Find time to chill: Taking some time off is a must and usually involves some crutches with a side of physical therapy. And in some cases, an x-ray may reveal it’s time to go under the knife (yikes!). To avoid the sidelines, make cross-training your BFF to avoid overuse, wear proper shoes, and get enough calcium to keep bones strong.
- Patellar tendinitis. It’s often referred to as “jumper’s knee,” but this is one injury that’s just as common among distance runners. Patellar tendinitis strikes when overuse (sensing a pattern here?) leads to tiny tears in the patellar tendon (the tendon that connects the kneecap to the shinbone). Overpronation, over-training, and too many hill repeats are likely causes. Tenderize it: To reduce the risk of patellar tendinitis, strengthen the hamstrings and quads (at the gym or at home!), and ice the knee at the onset of pain. Doctors also recommend physical therapy to help soothe and strengthen the tendon.
- Ankle sprain. A sprain occurs when the ankle rolls in or outward, stretching the ligament (and causing some serious pain). Curbs, potholes, tree branches (or just an unfortunate landing) can be just a few of the unfortunate culprits. Straighten Out: Recovery may be a little shaky at first, but many experts suggest doing balance exercises (like single-legged squats) to strengthen the muscles around the ankle. Stick to some solid rest after the sprain occurs; how long depends on the sprain’s severity, so see a doc for a more specific game plan. They might also recommend an ankle brace or air cast, and taping it up when you’re ready to get back out there to prevent re-twisting.
- Pulled muscles. When a muscle is overstretched, fibers and tendons can tear and cause a pulled muscle. (The calf and hamstring are common muscle pulls among runners!). Overuse, inflexibility, and forgetting to warm-up are a few possible causes. Prevent the pull: A proper warm-up, cool-down, and dynamic stretching pre-workout is the best way to avoid a pesky pull. While the pain persists, lay off (up to five days!), and stick to gentle stretching and icing the muscle.
- Blisters. More annoying than a younger brother, blisters can pop up when we least expect it. As the heel rubs against the shoe, the top layer of skin can tear, leaving a bubble between the layers of skin. Stop it or pop it: The best way to beat ‘em is prevention: Make sure the shoe (literally) fits, and wear a good pair of synthetic socks. If a blister still appears, cover it up with special Band-Aids, moleskins, or gels.
- Chafing. For most, there’s no escaping it. When skin rubs against skin (we’re looking at you, thighs), the skin can become angry and irritated. Stop the sting: Avoid those short-shorts and throw on a pair of longer running shorts or capris to avoid that skin-on-skin action. When in doubt, there are also products like body-glide to keep things moving.
- Side stitch. Ever get that awful pain on the side of the stomach? Formally called exercise-related transient abdominal pain (ETAP), side stitches can really creep up — affecting nearly 70 percent of runners. Many experts believe the pain is caused by the diaphragm beginning to spasm from being overworked and suggest poor running posture could be to blame. Nix the stitch: Remember to stand up straight to help prevent a stitch. If it strikes, try bending forward and tightening the core, or breathing with pursed lips to help ease pain.
Just Beat It — Your Action Plan
Still hell-bent on racking up the miles? (Yeah, most runners are.) Remember there’s a fine line between pushing through and pushing your luck — and only you (and your doctor) will know what’s best when the running gets rough. To minimize the aches and pains, though, consider these general tips to help stay on the safe side:
- Stick to the 10 percent rule. Don’t increase mileage by more than 10 percent each week. Upping those miles unexpectedly is a major reason overuse injuries occur!
- Warm up and cool down. Heading for an intense run? Remember to warm up and cool down to ease the body in and out of a workout. This will help keep injuries at bay.
- Fix your form. Smooth and efficient is the key. Not only will poor form hinder performance, it could lead to unnecessary pain. So make sure to use correct running technique to prevent injuries, especially shin splints and back aches. Imbalances in the body can also lead to problems down the road, and it never hurts to visit a skilled physical therapist who can help identify and address any biomechanical issues.
- Replace the sneaks. Keep track of how many miles those shoes have logged, and replace them every 600 miles — if not sooner! It’s also worth swinging by a specialty running shoe store, where they can help you figure out which shoe is the perfect fit.
- Keep it even. Avoid running on uneven surfaces that put unnecessary stress on ligaments. And while off-roading is a fun change of pace, rough terrain may make it easier to twist an ankle — so be extra careful on the trails.
- Strength train. Don’t disregard those dumbbells, even if running’s your main gig. Lifting can increase structural fitness — which helps bones, ligaments, tendons, and muscles endure all that pounding. Pay special attention to strengthening hips, too, since weak hips are linked to higher rates of injury.
- Know your limit. Shocker: Overtraining can cause overuse injuries. Make sure to take at least one day off per week, and mix up those fartleks and hill-repeats with some easier recovery runs. Don’t forget to pencil in regular rest days, too. You (and your body) deserve it!
BELLINGHAM - Free whooping cough vaccinations will be offered to older children and adults Friday,May 11,in an effort to curb the state's worst epidemic of the disease in decades. The one-day immunization drive,organized by the Whatcom County Health Department and student nurses at Bellingham Technical College,is from 10 a.m. to 3 p.m. at Bellis Fair mall,in the community room near JCPenney.
Those eligible for the free shot are adults 19 and older who have contact with children and are uninsured or underinsured,and children ages 11 to 18 who are accompanied by a parent.
There have been more than 100 cases of whooping cough,or pertussis,in the county so far this year,including nine infants. This time last year,the county had 11 cases.
WHY IS RECOVERY NUTRITION SO IMPORTANT? Consuming a carbohydrate/protein snack with ample amounts of fluids within 30 minutes of completing a hard workout, game, match, race, etc….will help repair damaged muscle fibers and replenish energy stores more efficiently than if you wait longer or do not consume anything at all.
Always incorporate fluids, carbohydrates, and protein (1,2,3) in your recovery snack to maximize your recovery and ultimately maximize your performance.
1,2,3: FLUIDS, CARBOHYDRATES, PROTEIN
In general you need to consume ~24 ounces of fluid post-exercise, but if you know your sweat losses, you need to consume ~20-24 ounces for every pound lost during activity.
- Consuming a sports drink that contains carbohydrates (4-8% content) may be a better option since it is supplying carbohydrates as you hydrate.
This macronutrient is the primary fuel source for your muscles and brain. During exercise, your glycogen stores in your muscles are depleted. Carbohydrates consumed post-exercise will help replenish these stores and get you prepared for your next workout/competition.
- Consuming carbohydrates that have a higher glycemic index may help replenish your glycogen stores more efficiently post-workout/competition. Carbohydrates that are made up of more simple sugars such as: sports drinks, sport gels, white bread products, puffed rice or corn flake cereals, ripened bananas, watermelon, or rice cakes are good examples of high glycemic index foods. Incorporating a high glycemic item in your recovery snack may help replenish your glycogen stores more efficiently.
- Consuming 1-1.5 g of carbs per kg of body weight is recommended post-exercise
Plays a huge role in recovery nutrition. Protein helps repair muscle tissue, reduce muscle breakdown, and ultimately helps maximize strength and size, in combination with carbs.
- Consuming 0.2 g - 0.4 g of protein per kg of body weight is recommended post-exercise
Recovery Nutrition Timing
Timing post-intense (>60min)exercise/competition
|Carbohydrate Amount (Grams)
(Lower range more weight training focused, higher range more cardio focused)
|Protein Amount (Grams)
(Lower range more cardio focused, higher range more weight training focused)
|Within 30 min||1-1.5 g per kg of body weight||0.2-0.4 g per kg of body weight|
|2 hours post-exercise/competition||Repeat above if you don’t have the opportunity to eat a meal||Repeat above if you don’t have the opportunity to eat a meal|
|4 hours post-exercise/competition||Repeat above if you don’t have the opportunity to eat a meal||Repeat above if you don’t have the opportunity to eat a meal|
*Note: To find your body mass in kilograms, take your weight in pounds and divide by 2.2 Example: 150#/2.2=68 kg
Recovery Nutrition Examples
- 1 large bagel + 1 carton (8 oz) lowfat chocolate milk + 1 med. piece of fruit + 16 oz water = 110 g carbs, 20 g protein, and 24 oz of fluid
- 1 bottle of Critical Reload (mixed with 8 oz lowfat milk) + 1 med. piece of fruit +16 oz water= 80 g carbs, 27 g protein, and 24 oz of fluid
- 2 cartons lowfat chocolate milk + 1 Clif Bar + 1 med. piece of fruit + 16 oz water = 115 g of carbs, 25 g protein, and 32 oz fluid
- 1 container PowerAde Protein Milk + 1 med. piece fruit + 16 oz PowerAde= 100 g carbs, 27 g protein, and 32 oz of fluid
- 1 large bagel + 2 Tbsp peanut butter + 1 carton (8 oz) lowfat chocolate milk + 16 oz water = 95 g carbs, 27 g protein, and 24 oz of fluid
- 1 carton (8 oz) lowfat chocolate milk + 1 med. piece of fruit + 1/2 bagel + 16 oz of water= 70g carbs, 14 g protein, and 24 oz of fluid
- 1 Clif Bar + 1 med. piece of fruit + 16 oz PowerAde + 8 oz water= 90 g carbs, 10 g protein, and 24 oz of fluid
- 1 Luna Bar + 1 med. piece of fruit + 16 oz PowerAde + 8 oz water= 73 g carbs, 10 g protein, and 24 oz of fluid
- 1 Clif Bar + 1 med. piece of fruit + 1/2 bagel + 24 oz water= 90 g carbs, 13 g protein, and 24 oz of fluid
- 1 mixed fruit/nut granola bar + 1/2 c dried fruit + 8 oz low-fat milk + 16 oz water = 95 g carbs, 13 g protein, and 24 oz fluid
- 1-6 oz container of lowfat Greek yogurt + 1 med. piece of fruit + 4 fig bars + 24 oz water = 85 g carbs, 15 g protein, 24 oz of fluid
WHY IS PRE-COMPETITION NUTRITION SO IMPORTANT?
- This is an opportunity to top-off your body’s stores of carbohydrates (energy) before competition
- Will help maintain blood glucose levels which will improve mental focus/concentration
- Help prevent hunger, fatigue, and light headedness during competition
- Fluids will help hydrate your body and control body temperature during competition (don’t forget to drink during competition!)
TIMING IS KEY
|Time Before Competition||Sample Pre-Competition Fuel|
|30 minutes—1 hr||Mostly Liquids (ex: PowerAde and water)|
|1-2 hrs||Small Snack and Liquids (ex: banana, pretzels, fig bars, PowerAde, water, orange slices, energy bar, gel shots)|
|2-3 hrs||Small Meal and Liquids (ex: 100% juice, lean meat deli sandwich on wheat, piece of fruit, PowerAde or PB & banana sandwich on wheat, low-fat milk, and water)|
|3-5 hrs||Moderate-size Meal and Liquids (ex: Whole grain rice, grilled chicken breast, steamed veggies, whole wheat dinner roll, granola bar or yogurt/fruit parfait, PowerAde, water, low-fat milk)|
**Note: Avoid foods that cause you gas, heartburn, sour stomach, etc. Always experiment with foods in combination with training, never introduce something new on competition day.
Pre-Competition Fueling on the Road
Pointers on how to select the best fuel for your body on the road
Fast Food Restaurants:
Choose sandwiches that have grilled, broiled, or baked meats (avoid fatty meats such as sausage, bacon, and fried meats), limit or avoid creamy dressings such as mayo, ranch, blue cheese, or tartar sauce.
Avoid fried food items such as french fries, fried chicken, fried fish, etc. (if it has the word “fried” skip it), instead opt for baked potato (easy on the toppings), baked chips, side salad, or fruit cup.
Other good choices: bean burrito, soft tacos (easy on the sour cream and hot sauce), pita sandwich, scrambled eggs, english muffin sandwich with ham, egg, and cheese, smoothies, spaghetti with red sauce, breadsticks.
Choose food items such as grilled, baked, or broiled meats, scrambled eggs, ham, veggies, fruit, bagels, toast, english muffins, cold/hot cereal, baked potatoes, mashed potatoes, 100% fruit juice, low-fat (skim to 1%) milk, yogurt, low-fat cottage cheese, rice, pasta, dinner rolls, red sauces, broth based soups.
Avoid food items such as sausage, bacon, poultry with the skin, fried foods, creamy/white sauces, soups, or gravy, butter sauces, spicy foods, biscuits, desserts: cake, pie, ice cream, brownies, and foods you have never consumed before.
Department of Health urges vaccinations as whooping cough reaches epidemic proportions State health officials said whooping cough cases reached epidemic proportions throughout Washington, and urged residents Tuesday to get vaccinated against the highly contagious disease.
Secretary of Health Mary Selecky said officials recorded 640 cases in 23 counties through March 31 — the highest number of reported cases in decades. King County experienced 88 cases through March 31. Officials recorded 94 whooping cough, or pertussis, cases statewide during the same period last last year.
Pertussis is highly contagious and spreads easily from person to person through coughing and sneezing. The disease is most serious infants, especially children too young to receive the vaccination. Pertussis causes cold-like systems followed by a long, severe cough. The pertussis vaccine, Tdap, is recommended for all children and adults. “We’re very concerned about the continued rapid increase in reported cases,” Selecky said in a statement. “This disease can be very serious for young babies, who often get whooping cough from adults and other family members. We want all teens and adults who haven’t had Tdap to be vaccinated to help protect babies that are too young for the vaccine.”
Most people receive a series of pertussis vaccines as children, but the protection wears off over time. State health officials recommend for people 11 and older to get a pertussis booster. The vaccination is especially important for people in close contact with infants younger than 12 months. “Many adults don’t realize they need to be vaccinated, or they assume they have been,” Dr. Maxine Hayes, state health officer, said in a statement. “We’re asking everyone to verify with their health care provider that they’re up-to-date on vaccines. We’re also asking everyone to use good health manners — like cover your cough and stay home when you’re sick — that will also help prevent spreading whooping cough.”
The vaccine is offered at no cost to all children younger than 19 through health care provider offices participating in the state Childhood Vaccine Program, though health care providers might charge fees to administer the vaccine and for the office visit. Most health insurance carriers cover the whooping cough vaccine.
Kerry Gustafson, ATC/L
Knowledgeable, professional, innovative, team player with twelve years of experience providing health care to patients in the physical therapy, high school, and Division I college athletic settings. Community-focused individual who focuses on creating an individualized experience for clients.
Whatcom Community College – Massage Practitioner Certificate June 2012
Washington State University — B.S. Kinesiology, Athletic Training 1999
Dean's List 4.0 GPA - Whatcom Community College, Fall 2011, Winter 2012, Spring 2012
Most Outstanding Graduating Senior - Washington State University 1999, College of Education, Kinesiology
American Massage Therapy Association
National Athletic Trainers' Association
Washington State Athletic Trainers' Association
North Cascade Massage Connection
OWNER, PERSONALIZED HEALTH SOLUTIONS, LLC, BELLINGHAM, WA May 8, 2012
• Massage Therapy and Athletic Training Services
ATHLETIC TRAINER, WASHINGTON STATE UNIVERSITY, PULLMAN, WA September 2008-July 31, 2011
• Provided primary medical care, including injury prevention, evaluation, treatment, rehabilitation and injury counseling for Women’s Volleyball, Women’s Swimming, and Women’s Tennis.
• Approved Clinical Instructor (ACI) through Washington State University
ATHLETIC TRAINER, SUMMIT THERAPY, PULLMAN REGIONAL HOSPITAL, PULLMAN, WA 2000-2008
• Assisted physical therapy patients with individualized therapeutic treatments using various modalities including: manual therapy, ultrasound, electrical stimulation, mechanical traction, and therapeutic exercises.
• Created individualized home exercise programs.
• Supported physical therapists with various manual therapy techniques including: joint mobilizations, various Mulligan Techniques (NAGS and SNAGS), neuro mobilizations, and soft tissue mobilization.
GARFIELD-PALOUSE HIGH SCHOOL, PALOUSE, WA 2000-2008
PULLMAN HIGH SCHOOL, PULLMAN, WA 2000-2008
• Provided athletic training services for practice and game coverage for football, volleyball, boys and girls basketball, football, wrestling, track and field, tennis, baseball, and fast pitch softball.
Continuing Education Courses
- Advanced Manual Therapy Techniques of the Spine
Phoenix, AZ November 2010
- Traumatic Brain Injuries: International Brain Injury Association
Seattle, WA 2008
- The Mulligan Concept: An Introductory Course for Mobilizations with Movement
Spokane, WA 2007
- Treating Migraine and Other Headaches with Massage
Spokane, WA 2007
- Therapeutic Yoga: Bridging Ancient Practices with Traditional Therapy Techniques
Spokane, WA 2006
- Management of the Endurance Athlete
Bend, OR 2004
- Biomechanics of the Cyclist and Biomechanical Bike Fit Training
Seattle, WA 2004
- The Biomechanics of the Cyclist: Fit, Function and Pathology
Renton, WA 2004
- International Weightlifting Association Certification Course
Seattle, WA 2004
- The Mulligan Concept: Spinal and Peripheral Manual Therapy Treatment Techniques
Pullman, WA 2002
- Neuro Orthopedic Institute: Mobilization of the Nervous System
Pullman, WA 2002
- Improving Sensory Processing Using Aquatics: Aquatic Therapy for Patients with Spinal Cord Injury
Portland, OR 2002
- Chain Reaction Explosion: Gary Gray and David Tiberio
Phoenix, AZ 2001
What is Recovery Nutrition?
Have you ever heard this one? "You are what you eat." Talk with any successful professional or collegiate athlete and you'll hear for yourself their success is attributed in large part by knowing what it means to fuel their bodies for optimal performance. They not only eat and drink to prepare for practice or competition, but they also eat and drink to repair the damage their bodies sustain during a normal practice session. Nutrition is fuel for the body. Just as a car won't run smoothly or efficiently with bad gasoline in it's tank, the human body reacts much in the same way.
Benefits of Proper Nutrition
Effects of Poor Nutrition
|Enhance overall athletic performance||Reduced stamina and endurance|
|Maximize training sessions||Fatigue|
|Amplify endurance and energy||Undesired weight changes|
|Enhance recovery from exercise||Stress fractures and other injuries|
|Prevent illness and infections||More frequent illness|
Table Courtesy of Lindsay Brown, MS, RD, LD, CSSD, CPT-NETA, Lindsay is one of only 26 fulltime Registered Dietitians in a Division I athletic setting. She is invested in enhancing athletic performance through quality nutrition and improving the wellbeing of each student athlete at Washington State University.
Keep checking back as I'll be covering very easy to follow ways to make sure you are prepared for practice and competition. I'll be giving examples of foods to eat before and immediately after your training, as well as specifics about hydration. It's not hard to follow, it's not expensive, and it actually tastes good. I'll also be discussing supplements with regards to dangers and legalities of competition use. I was responsible for ensuring our athletes were using approved supplements while I worked as an athletic trainer at Washington State University.
To be successful, swimmers need pre-race massage and stretching. After their event, a post-race "flush" assists with muscle recovery so they can be at the top of their potential for the next race or when they make Finals each night.
I've covered NCAA Pac-10 and Pac-12 Swimming and Diving for Washington State University and UCLA in 2009, 2010, and 2012. NCAA Swimming and Diving Championships in 2009 and 2010.
Certified Athletic Trainers Work Hard For You
I've officially created and started Personalized Health Solutions, LLC! - Keeping You Active Through Injury
I'll be offering athletic training services to local Whatcom County athletes as well as athletes north of the border
Call to schedule appointments. I'm looking forward to "Keeping you active through injury."
Massage Therapy Services Coming in August!
Now Accepting Debit and Credit Cards
FACTS about Athletic Trainers
Athletic trainers work under the direction of physicians. ATs are clinically and academically qualified to medically treat patients and clients of all ages in any physical setting. Public safety, injury and illness prevention, and early intervention are keystones to the practice of athletic training.
1. FACT: Athletic trainers know and practice health care at the highest professional, ethical and quality standards in order to protect the public.
Athletic training is practiced by athletic trainers, health care professionals who collaborate with physicians to optimize activity and participation of patients and clients. Athletic training encompasses the prevention, diagnosis, and intervention of emergency, acute, and chronic medical conditions involving impairment, functional limitations, and disabilities. Members of the NATA must agree to abide by the Association’s Code of Ethics. The Board of Certification Inc. requires that all credential holders abide by the Standards of Practice.
2. FACT: Athletic trainers are regulated and licensed health care workers.
While practice act oversight varies by state, athletic trainers practice under state statutes recognizing them as qualified health care professionals similar to physical therapists, occupational therapists and other health care professionals. Athletic training licensure/regulation exists in 46 states, with aggressive efforts underway to pursue licensure in the remaining states and to update outdated licensure. Athletic trainers practice under the direction of physicians.
3. FACT: More than 50 percent of athletic trainers work outside of school athletic settings; they provide services to people of all ages.
Athletic trainers work in physician offices as physician extenders. They also work in rural and urban hospitals, hospital emergency rooms, urgent and ambulatory care centers, military hospitals, physical therapy clinics, secondary schools, colleges/universities, youth leagues, commercial settings and professional sports teams. They are in great demand for their versatile health and wellness services and injury and illness prevention skills. The skills of ATs have been sought and valued by sports medicine specialists and other physicians for more than 60 years. As the U.S. continues its focus on reducing the effects of obesity and other chronic diseases, it is important that people have access to health care professionals who can support lifelong, safe physical activity. ATs are an important part of the health care workforce, especially as the demand for workers is projected to greatly increase over the next decade.
4. FACT: ATs improve patient functional and physical outcomes.
Results from a nationwide Medical Outcomes Survey demonstrate that care provided by ATs effects a significant change in all outcome variables measured, with the greatest change in functional outcomes and physical outcomes. The investigation indicates that care provided by ATs generates a positive change in health-related quality of life patient outcomes. (Ref: Albohm MJ, Wilkerson GB. An outcomes assessment of care provided by certified athletic trainers. Journal of Rehabilitation Outcomes Measure 1999; 3 (3):51-56.)
5. FACT: ATs specialize in patient education to prevent injury and re-injury and reduce rehabilitative and other health care costs.
Recent studies, reports, outcomes measurement surveys, total joint replacement studies and many other case studies demonstrate how the services of ATs save money for employers and improve quality of life for patients. For each $1 invested in preventive care, employers gained up to a $7 return on investment according to one NATA survey. The use of athletic trainers supports a quality-driven health care economy that increases competition in order to reduce patient and disease costs. With proper rehabilitation and evaluation, athletic trainers prevent re-injury. The patient’s standard of care is enhanced, not sacrificed, with ATs.
6. FACT: ATs provide the same or better outcomes in clinical settings as other providers.
Results of a comparative analysis of care provided by athletic trainers and physical therapists in a clinical setting indicated ATs provide the same levels of outcomes, value and patient satisfaction as physical therapists in a clinical setting (Ref: Reimbursement of Athletic Training by Albohm, MJ; Campbell, Konin, pp. 25). Patient satisfaction ratings are more than 96 percent when treatment is provided by ATs. ATs are generally an alternative – not an additional – provider of physical medicine therapies. ATs are an “or” not an “and”; therefore, costs for providing therapy are not increased with the use of athletic training services.
7. FACT: ATs work in rural and medically underserved areas and with people of all ages.
ATs are accustomed to working in urgent care environments that have challenging – sometimes even adverse – work and environmental conditions. The athletic training tradition and hands-on clinical and academic education combine to create health care professionals who are flexible and inventive – ideal managers of patient care and health care delivery.
8. FACT: Athletic trainers are well-known, recognized, qualified health care professionals.
ATs are highly qualified, multi-skilled health care professionals and have been part of the American Medical Association’s Health Professions Career and Education Directory for more than a decade. Athletic trainers are assigned National Provider Identifier (NPI) numbers like all other health care professionals. The taxonomy code for athletic trainers is 2255A2300X. Additionally, the American Academy of Family Physicians, American Academy of Pediatrics and American Orthopaedic Society for Sports Medicine – among others – are all strong clinical and academic supporters of athletic trainers.
Testimonials from Employers and Friends of Athletic Trainers
Physicians, Hospitals and Clinics
“Athletic trainers are a committed, essential component to physicians delivering the highest standard of team medical care to the patients of the Andrews Institute. They know how to relate to the patient so his or her recovery is as quick as safely allowable, whether that person is a professional or youth athlete or just an average mom or dad.” -- James Andrews, MD, Andrews Sports Medicine and Orthopaedic Center, Birmingham, Ala.
“Athletic trainers help enhance a physician’s communication with patients by serving as another source of expert information that patients can absorb. Athletic trainers are a key part of our sports medicine service delivery model.” -- John Xerogeanes, MD, Chief of Sports Medicine, Emory Orthopedics and Spine Center, Atlanta, Ga.
“I realized early on in my career that ATs are the only health care professionals who devote their entire education and professional lives to taking care of active people. My patients experience excellent outcomes as a result of therapy provided by ATs. My patients love working with them. ATs are a value added service to my practice. I could not do without them.” -- Thomas D. Kohl,MD, medical director, family practice physician; Director, Sports Medicine, Comprehensive Athletic Treatment Center, Wyomissing, Pa. Legislators and Regulators
“As a state legislator concerned with health policy, affordable and accessible health care for all people is my primary concern. We must look for innovative solutions to providing health care because of the increasing shortages of nurses and other health care workers. One of the best ways to deliver health care services in the community is to better utilize certified athletic trainers. Athletic trainers are multi-skilled health care professionals who provide a unique combination of injury and illness treatment and rehabilitation with a substantial dose of injury prevention and general wellness.” -- Former Representative Jerry Krummel, Oregon House of Representatives, District 26
Occupational and Industrial Setting
“Our company has had a certified athletic trainer on site since 2000 and since that time we have recognized the tremendous upside in the tangible and intangible benefits of this addition, including a savings of more than $245,000 in just 2002 alone in health care-related expenditures. We have also experienced a decrease of 67 percent for health care costs related to the low back. Additionally, our days away from work have decreased by 60 percent in the last three years. In the industrial setting, these results can be best accomplished by an individual with the medical knowledge and training of an athletic trainer. We wouldn’t have it any other way and will continue this program for the long term.” -- James E. Marotz, DO, corporate medical director at Appleton Papers, Appleton, Wis. 1014 rev. 03/09
2011 wrapped up with a BANG! Actually it was a crack... a series of 3 cracks. We had moved to Bellingham August 1st and 2 short weeks later, I had an accident backpacking around beautiful Mt. Baker. I broke my lower leg, dislocated my ankle, and ruptured the ligaments in my ankle. My incredible partner, Erica, immediately began triaging my injuries, splinting them, made camp in a safe location and kept me from going into shock. I had to spend the night on the mountain before Erica hiked out the next morning for help. That afternoon, I was rescued by helicopter and taken to the hospital. (The photo above is awaiting the helicopter with my leg splinted - the mountain was my pain medicine) I'd never sustained an injury this extensive before, and was upset that I wouldn't be able to check off one of my goals in life - to never have surgery. The surgery placed a plate and 6 six screws in my fibula (the outer leg bone in the lower leg) to repair a spiral fracture, a screw to hold my tibia and fibula together because of a ruptured ligament, repair other ruptured ligaments, and reduce the dislocation. I was non-weightbearing for 10 weeks, in a number of casts, and wheeled around on a knee scooter. I come from a long lineage of women who have shown great resilience throughout all types of difficult situations in life. My time to tap into my genetic make-up was now. I had to first learn the lesson of patience. Then, to ask for help. It was a humbling time for me. It wasn't all easy and around the 8th week I began to grow tired of not being active. I wasn't the easiest person to be around at moments. I had set-backs like not being able to push the clutch of the car I hadn't been able to drive. Without Erica, I wouldn't have been able to heal or do anything for myself.
Why am I sharing this story? Because after all the years I have been rehabilitating people from injury I had never sustained a life-altering one myself. And now that I am on the other side of it, I feel it's made me a better athletic trainer. I have a new appreciation for all the day-to-day details which are affected by making accommodations. I have watched my advice and techniques work for others for years. It was time I listened to it and trust now. The first piece of advice I took from myself was to have someone else treat you. I went to physical therapy for 6 weeks until I had to switch insurance companies. At that point I began to follow my own rehabilitation plan. I'm now 21 weeks post-surgery and am up to 4 miles of trail walking, swimming, and stair climbing fairly comfortably. I plan to begin snowshoeing this beautiful backyard we call Mt. Baker very soon! The progress is gradual and continuous and will be a full 12 months.
I started school for massage therapy in September. I will be adding massage to my athletic training practice. It's a natural compliment to rehabilitating active people with injuries. In late July of this year I'll be able to start practicing as a massage therapist. I am so excited to begin helping people in the Bellingham community stay healthy and recreate and compete at a high level. All of my years of working in physical therapy, high school, and the Division 1 level of athletics has all prepared me to start this new chapter with massage.
Please continue to stop by my blog site to pick up some tips, learn about new concepts, and share your thoughts and ideas. I look forward to working with the physicians, occupational, massage, and physical therapists in Whatcom County to keep you healthy and successful!
The DonJoy Velocity line consists of 3 different braces for various levels of support. The LS provides extra support to the ankle joint and helps prevent ankle sprains, but it is extremely comfortable too! This brace is ideal for a person who is healing from an existing ankle injury or looking to prevent a future injury.
Available in three levels of support, the Velocity LS (Light Support) The DonJoy Velocity Ankle Brace line consists of 3 braces. The LS is good for the person who would like a little extra support during everyday activities. The Velocity MS (Moderate Support) is good for active people who need support, but want less material inside their shoe. The Velocity ES (Extra Support) is better suited for someone who is extremely active or involved in sports that place stress on the ankle joint.
For the client that is getting back to their normal activities after an injury or surgery. Injury Recovery sessions will get you back to where you want to be with a Certified Athletic Trainer who specializes in athletic/performance injury, treatment of athletic injuries, and lifestyle integration techniques. I will work with your doctor and your physical therapist to make sure you get top-notch care with less down time.
Get the level of treatment college and professional athletes get, right here, in Bellingham!
I will come to you, wherever you train. I can travel to your home, gym, rink, pool, park, trail, or beach.
Massage Therapy Services Coming in August!
Standard Injury Recovery Session Consists Of:
- Injury Evaluation by a Certified Athletic Trainer
- Goal assessment
- Anthropometric measurements
- Rehabilitative exercises
- Rehabilitative exercises
Athletic Taping: ($5/ankle and $10 Mulligan Taping)
- Taping for specific injuries can help enhance the recovery of soft tissue injuries, shoulders, ankles and more. Unloading joints, bones, and tissues often helps them heal without stressing the joint.
To schedule an appointment, call Kerry at 360-319-3924.
Specialized Sessions Available:
Contact me for a quote
Call: Kerry at 360-319-3924
I have long supported the idea of keeping your feet dry and well-cushioned when you're beginning a new exercise regime, increasing your running mileage, or increasing your running tempo, to prevent blisters. I tell my athletes to wear 2 pair of socks so the friction occurs between the socks and not between the skin and your socks. I love using Spenco's 2nd Skin to reduce friction over "hot spots." But I have to share a new product with you specifically for the toes called Pro-Tec Toe Caps. It does two important jobs: prevents blisters on the toes and protects against toenail loss.
What I like best about these is that there's no need for a band-aid or tape to hold the product on. This reduces the bulk in the toebox of your shoe as well as reduces the friction these can cause against neighboring toes.
I haven't tried this product yet, but let me know if you do and give me some feedback about the pros and cons of it.