The Top 5 Fitness Injuries
and how to Prevent Them

There is nothing worse than experiencing success with your fitness program, only to have it sabotaged by a troublesome injury. Here are 5 of the most common injuries and what you can do to prevent them. Please feel free to do an on-line search for the recommended exercises to prevent or help treat each injury. Consult your physician before starting an exercise program.

  1. Low Back Pain — The most common complaint of incoming patients is low back pain. Almost everything you do requires the use of your back, and back problems are rarely the result of a single activity or accident. Most injuries occur over a period of years or even decades. By strengthening and stretching the muscles of your back, stomach, and thighs, you can help reduce or prevent problems with back pain. (Exercises to help - Supine Pelvic Tilts, Planks, Ball Crunches, Hip Flexor Stretch, Prayer Stretch and Lying Knee to Chest Stretch)
  2. Shoulder Pain — the shoulder problems have become increasingly common with greater number of desk jobs around the world. Our upper middle back muscles that stabilize the shoulder blades have weakened and many shoulders have begun to rotate internally. This can lead to a lack of mobility in your shoulder (especially in external rotation) and increase risk of injury when lifting objects above your head or performing any throwing and/or swinging motions. It also increases the chances of irritating, inflaming or pinching the tendons of the rotator cuff. Strengthening the scapular stabilizers and increasing the flexibility of the chest and lats will reduce the chances of injury to the shoulders and improve your posture at the same time! (Exercises to help — TYLW on ball, Bent Over Row, Twisted Prayer Stretch and Pec Minor Door or Corner Stretch)
  3. Achilles Tendonitis — Achilles tendonitis is a condition of irritation and inflammation of the large tendon in the back of the ankle. Achilles tendonitis is a common injury that tends to occur in recreational athletes. With the increasing popularity of high intensity exercises, the incidence of Achilles tendonitis has been on the rise. The two most common causes are ramping up the intensity too high or too quickly or lack of mobility in the ankle from tightness in the calf muscles. Calf muscles consist of the Gastrocnemius, which is the big muscle at the back of the lower leg and the Soleus, which is a smaller muscle lower down in the leg and under the Gastrocnemius. Precautions should be taken by slowly progressing intensity and working on ankle mobility with stretches for the calf area. (Exercises to help—Gastroc Stretch, Soleus Stretch and Rest, Ice, Compression and Elevation)
  4. Plantar Fasciitis — Plantar fasciitis is inflammation of the thick tissue on the bottom of the foot. This tissue connects the heel bone to the toes and creates the arch of the foot. The summer is always busy season for plantar fasciitis because many people walk around in bare feet or ill-fitting flip flops or sandals resulting in micro tears or scar tissue. Stretching and massaging the plantar fascia and stretching the calves helps tremendously. (Exercises to help—Plantar Fascia Stair Stretch, Calf Stretch, Soleus Stretch and Golf/tennis ball Plantar Fascia massage)
  5. Tennis Elbow — you don't have to play tennis to get tennis elbow or Lateral Epicondylitis. Tennis elbow is inflammation, soreness, or pain on the outside (lateral) side of the upper arm near the elbow. There may be a partial tear of the tendon fibers, which connect muscle to bone. Tendonitis is an overuse injury, so repetitive motions can lead to tendonitis anywhere in the body, especially in the elbow. Frequent exercisers, tennis players and golfers often complain from Tennis Elbow. However, any activity that involves repetitive twisting of the wrist (like using a screwdriver) can lead to this condition. Therefore, painters, plumbers, construction workers, cooks, and butchers are all more likely to develop tennis elbow. This condition may also be due to constant computer keyboard and mouse use. Strengthening the muscles in the forearm and massaging the area of discomfort are the best ways to prevent and treat Lateral Epicondylitis. (Exercises to help—wrist curls and extensions, pronating and supinating the hand with stable elbow, radial and ulnar deviation, and massaging the area of discomfort)

The orthopedic specialists at our hospital are available to help you with orthopedic problems including arthroscopic knee and shoulder scopes; carpal tunnel repair; fracture repair of the foot, ankle, forearm, and hand; and minor hand surgeries. Our emergency room is open 24/7/365 for urgent concerns. And, should you need more extensive, continuing care, we’ll set you up with a referral to one of our visiting orthopedic surgeons/specialists from Heartland Orthopedic Specialists.

For more information about orthopedic services at
Glacial Ridge Health System, please call 866.667.4747
or go to

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The Single Best Way to Prevent the Flu: GET VACCINATED

The FLU Ends with U. Learn more: Seasonal flu vaccines protect against the three influenza viruses that research shows will be most common during the upcoming season. About two weeks after vaccination, antibodies develop in the body to provide protection against those three influenza viruses.

The protection provided by a flu vaccine depends on the age and health of the person getting the vaccine, and the similarity or “match” between the viruses or virus in the vaccine and those circulating at the time.

There are two types of flu vaccines:

Flu Shot. This is an inactivated vaccine (containing killed virus) that is given with a needle, usually in the arm. There are three different flu shots available:

Flu Nasal-Spray. This is a vaccine made with live, weakened flu viruses that is given as a nasal spray. It is sometimes called LAIV for "Live Attenuated Influenza Vaccine." The viruses in the nasal spray vaccine do not cause the flu. LAIV is approved for use in healthy people ages 2 through 49 years who are not pregnant.

When to get Vaccinated

The flu season can begin as early as October and last as late as May. That’s why the Centers for Disease Control (CDC) recommends people get their seasonal flu vaccine as soon as vaccine becomes available in their community. Vaccination before December is best since this ensures that protective antibodies will be in place before flu activity is typically at its highest.

Flu shots and the nasal spray are now available for $28.00. Call 320.634.5157 to make an appointment at Glenwood Medical Center or 320.346.2272 for the Brooten Medical Center. Insurance will be billed.

Who should get Vaccinated?

While the CDC recommends everyone 6 months and older get an annual flu vaccination, it is particularly important for those who are at high risk of having serious flu-related complications or live with or care for people at high risk for developing flu-related complications. These groups include:

Who Should Not Be Vaccinated?

Certain people should not get a flu vaccine without first consulting a physician. These include:

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The Advantages of Full-Field
Digital Mammography

Breast cancer, the second most common cause of cancer related deaths in women, will affect an average of one in eight women sometime in their lifetime.

Mammogram plays a vital role in the early detection of breast cancer because it can detect changes in the breast that are too small or subtle to be felt. The development of mammography greatly enhanced the ability to detect breast cancer at earlier stages. Now a new technology, Full-Field Digital Mammography, is taking the fight against breast cancer to new levels.

Full-Field Digital Mammography

Glacial Ridge Health System was the first healthcare provider in the area to offer Full-Field Digital Mammography, which offers significant advantages over the screen-film mammography (even if it is converted and saved digitally) offered by most other healthcare providers.

From a patient’s point of view, having a digital mammogram is very much like having a conventional screen-film mammogram. Digital mammograms, however, produce images that appear on the technologist’s monitor in a matter of seconds. One of the main benefits of digital mammography is the ease with which the images can be manipulated. As the radiologist reviews electronic images of the breast using special high-resolution monitors, s/he can adjust the brightness, change the contrast, and zoom in for close-ups of specific areas of interest.

Digital mammography also saves time and reduces patient exposure to x-rays by reducing the need for retakes due to over or underexposure. And, because digital images are electronic, they can be easily stored and copied without any loss of information. They can also be transmitted and received across a network in a more streamlined manner, eliminating dependence on the "original" set of films.

An annual mammogram is one of your best defenses against cancer. Full-field digital mammography at GRHS ensures you're getting the best imaging possible. Schedule your appointment today by calling 320.634.2273 or 320.634.4521.

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Intellectual Wellness: A Journey of Learning

The path to intellectual wellness involves engaging in creative, stimulating mental activities that expand your knowledge and open your mind. People who are intellectually well think critically, stay on top of current issues, embrace lifelong learning, and seek out new challenges. By staying involved and engaged in the world around them, they are able to enjoy a more fulfilling life.

To maintain a high level of intellectual wellness, it is helpful to look at life as a journey of learning. Look for new ideas and experiences to explore:

Coming next month: Environmental Wellness

In the next issue, we’ll take a closer look at Environmental Wellness and the importance of leading a lifestyle that is respectful of your physical surroundings.

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7 Ways to Prevent
the Flu

  1. Get vaccinated
  2. Avoid close contact with people who are sick
  3. Cover your mouth and nose when coughing or sneezing
  4. Stay home when you are sick
  5. Wash your hands (if soap and water are not available use an alcohol-based hand rub)
  6. Avoid touching your eyes, nose or mouth (germs are often spread when a person touches something contaminated with germs, then touches his/her eyes, nose or mouth)
  7. Practice other good health habits (get plenty of rest, be physically active, manage your stress, drink plenty of liquids, eat nutritious food)

Yearly Mammograms are now Recommended

The American College of Obstetricians and Gynecologists (ACOG) recently issued new breast cancer screening guidelines that recommend mammography screening be offered annually to women beginning at age 40. ACOG cited the high incidence of breast cancer in the U.S. and the potential to reduce deaths when breast cancer is caught early as reasons for the recommendation change.

Previous ACOG guidelines recommended mammograms every one-to-two years starting at age 40, and annually beginning at age 50. The American College of Radiology (ACR) and Society of Breast Imaging (SBI) have applauded the updated recommendations. These new recommendations correspond with those of the ACR, SBI, the American Society of Breast Disease, and many other medical associations.

Upcoming Events:

Total Body Makeover
September 6 - December 23, 2011
Glacial Ridge Fitness Center

It’s not too late to start seeing results! Our first ever Total Body Makeover is about improving overall health and wellness, including losing those extra pounds. We'll be focusing on making small changes that add up to BIG differences. For more information, visit Taryn at the Glacial Ridge Fitness Center, call 320.634.2265 or email

SilverSneakers Classes
Monday – Thursday, every week
Glacial Ridge Fitness Center

The award-winning SilverSneakers Fitness Program is the nation's leading fully-funded Medicare exercise program tailored to adults over age 65. Group exercise classes provide a fun workout for seniors of all ages and abilities. Classes improve muscular strength, range of movement, agility, balance, cardiovascular health, restorative breathing, and mind-body integration.

SilverSneakers members receive a membership at Glacial Ridge Fitness Center, including all classes and amenities, at little or no cost. Call Glacial Ridge Fitness Center at 320.634.2265 for class times, descriptions, and to learn how to get started.

Bootcamp Classes
Monday – Friday, 6a
Glacial Ridge Fitness Center

To start the day off right, we encourage you to join us for the next 45 minute class.

Expectant Parent Classes
Tuesdays, October 4, 11 & 18
7 - 9p
Glacial Ridge Hospital

Are you a First-Time Parent? In three evening sessions, our nursing staff will teach and discuss the stages of labor; comfort measures for labor, nutrition, and exercise; and baby care, including feeding, bathing and safety. Course includes parenting information provided by Pope County's Early Childhood Family Education (ECFE), and Infant CPR instruction by Glacial Ridge Emergency Services & Training. The third night's focus is on breastfeeding - discussing benefits, positions, and how you know your baby is getting enough. This class is open to all of our expectant parents - not just first-time moms. The fee for all three sessions is $20, but it may be waived if you qualify. Call Lynn at 320.634.4521 to register.

Expectant Parent Classes - Refresher
New... Call to schedule a class with the instructor at a time that works for you!
Glacial Ridge Hospital

If you've previously had children, but it's been a while, this class is for you! In just one evening, our nursing staff will review all of the information covered in the Expectant Parent Classes. You may also attend the breastfeeding class held on the third night of the Expectant Parent Class series for no additional cost. There is a $10 fee for the refresher course, but it may be waived if you qualify. Call Lynn at 320.634.4521 to register.

Bereavement Care Group
Wednesdays, October 12 - November 16
1 - 2:30p

The Bereavement Care Group provides a safe, informal, small group setting for anyone who has experienced the loss of a loved one. Each week, facilitators Paul Hitchcock, from Hoplin-Hitchcock Funeral Home, and Diane Middendorf, from Glacial Ridge Health System, introduce topics related to loss and grief.

With the holidays around the corner, this group can help you find ways to cope with the changes, manage your emotions, and help you through the tough times. If you have questions, call Paul at 320.634.4466, or Diane at 320.634.2221. This program is open to anyone who has experienced the loss of a loved one. No fee.

Tree of Life Celebration
November 15, 7p
Ridgewood Villa

Join us in the celebration of life! The program includes performances by local talent and an outdoor candlelight vigil followed by the lighting of the "Tree of Life". If you wish to donate to Glacial Ridge Hospice by honoring or memorializing someone at the event, please contact the Hospice team at 320.634.2221. Their name will be included on the program. We hope you can join us.

The seven components of wellness

Wellness involves making choices and adopting
a way of life that helps you achieve balance
across seven key areas:

  • Emotional Wellness
  • Physical Wellness
  • Intellectual Wellness
  • Environmental Wellness
  • Social Wellness
  • Spiritual Wellness
  • Occupational Wellness

Glenwood Clinic: 320.634.5157
Brooten Clinic: 320.346.2272

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Clinic Locations:
10 Fourth Avenue SE, Glenwood MN 56334
111 Pleasant Avenue, PO Box 69, Brooten MN 56316
Glacial Ridge Health System