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Use the form to the right.

 

Contact me directly with questions at primebellingham@gmail.com.  

Phone: 360-319-3924

Fax: 360-392-6245

Address: 1433 North State Street, Bellingham, WA 98225

1433 North State Street
Bellingham, WA 98225
USA

3603193924

Helping Bellingham athletes and active people maintain healthy, active lifestyles through massageexercise prescription, & wellness education.

Tips from the Training Room

Stay up to date with all the latest evidence-based research on injury prevention and rehabilitation.

Legs-up-the-wall

Kerry Gustafson

written by Erica Quam

We're working through a lot of details to open up the Prime Sports Institute this fall.  Kerry and I have had to become extra proactive in our own self care routine.

Sleep is essential.  Yet sometimes it's hard to tell your brain to turn off.

One thing we've been doing at night before we get in bed is to put our legs up the wall.

It's an actual restorative yoga pose called, Viparita Karani.

Set up:

  1. Sit on the floor with one shoulder near the wall and your thighs parallel to the wall
  2. Roll onto your back and swing your legs up the wall
  3. Keep your legs straight and relaxed
  4. Support your head and neck with a towel or blanket keeping the back of your neck long
  5. Extend your arms out to the side with your hands in line with your shoulders

Variations:

  • Place a bolster (or similar support) under your hips so your low back is slightly arched
  • If your hamstrings are tight, separate your legs so your feet are hip width apart
  • Try using a yoga strap around your thighs to let your muscles really relax
  • Place an eye-bag over your eyes for deeper relaxation

Be there:

  • Take several cycles of long, smooth, slow breaths
  • Imagine all the tension and fluid in your legs draining down, with a feeling of lightness and softness with each breath
  • Feel total support from the floor and total openness of the chest

Coming out:

  1. Remove the support you've used during the pose - either the belt from around your thighs or the bolster underneath your hips.
  2. Let your legs slide down the wall  
  3. Rest with the bottoms of your feet together with your knees wide or with your ankles crossed
  4. Roll to one side and rest for a few breaths
  5. Use the strength of your arms to come back to a seated position

Benefits:

  • reduce swelling and fatigue in the legs - particularly beneficial if you've been on your feet all day, had a day of travel, or had a long day of training and racing
  • reverses the systemic effects of stress and promotes relaxation
  • you may find it helps you go to sleep faster and sleep more deeply

* Cautions:

  • Not recommended for people who should avoid inversions: hiatal hernias, eye pressure, retinal problems, heart problems, neck problems, during menstruation. (If you have any concerns about practicing inversions, consult your physician)
  • If you feel discomfort in your low back try bending your knees and place the bottoms of your feet on the wall or cross your ankles loosely 
  • Avoid if it creates pressure in the head, after the third month of pregnancy, or if you are at risk for miscarriage

* Resource: Relax and Renew by Judith Lasater, Ph.D., P.T.

The Prime Team

Kerry Gustafson

I've been having a lot of business meetings at Camber Coffee on Holly Street recently. 

I'm inspired by the space, their service, and the atmosphere they've created.  I believe in cultivating relationships and giving full attention, face-to-face, when meeting.  These meetings at Camber have helped me get more clear on these same things for the Prime Sports Institute.

A lot of thought and intention have gone into all the little details of this new space so our team can offer you a high level of service as well as a healthy and positive atmosphere.

Read More

Prime Sports Institute: The Training Room

Kerry Gustafson

If you played a sport in high school or college then you're probably already familiar with athletic training facilities from school. 

Or maybe you've watched your favorite professional athlete in an athletic training facility before or after a game.

Before...

An athletic training facility is where you'd go before practice or competition to get yourself ready to be at your best.  You could count on everything you needed - from taping and stretching to a dynamic warm-up to get the right muscles activated and firing. 

You'd check-in with your athletic trainer and get to work on your pre-hab to prevent injuries, rehab for any current or chronic injury, and figure out what you'd be able to do that day in terms of participation in your sport.

Read More

Muscle Cramps

Kerry Gustafson

It's summer.  It's getting hot.  Whether you are training, racing, or recreating, everyone is going to succumb to muscle cramping at some point.  

The question is:
Are all leg muscle cramps the same?  Should we treat them all the same?

The answer is, No
There are two different types of leg muscle cramps.

Type 1, or single muscle cramping, is due to electrolyte imbalance, dehydration, and depletion.

Read More

Stress Fractures

Kerry Gustafson

Here's are some excerpts from a great article on stress fractures from the American Orthopedic Society of Sports Medicine.  

What is a stress fracture?
Each day, the body produces new bone to replace the bone that is broken down by the stress of everyday living. Usually, this process is balanced, with the body replacing the amount of bone lost. However, this balance may become upset with excessive physical training. The body, due to several factors, may not produce sufficient bone. As a result, microcracks, called “stress fractures,” can occur in the bone.

Read More