Sneaker Selection

When purchasing shoes one should consider the amount of arch support, curvature of the shoe, size of the toe box, and need for inserts. If you are someone with lower arches or "flatter feet" you should look for a "stability" shoe or a "motion control" shoe if completely flat (these are the people with very soft, non-calloused feet)! These shoes will have arch support built into them to assist in maintaining the arch while walking or running. This will help to minimize the wear and tear on the plantar fascia, ligaments and muscles that have to work harder to support the arch because the low-arched foot is usually very flexible and mobile. These "motion control and stability" shoes will usually have a darker coloring around the arch area (gray color often) and have a firm structure to the shoe. When you squeeze these shoes at the heel and arch there should be some resistance felt. When looking at the bottom of the shoe you should be able to draw a straight line from the center heel to the point of the shoe. You always want to make sure there is enough room in the toe box to allow your toes to spread out and move without hitting the very edge of your shoe.

If you are in the correct shoe you should not need additional inserts. If you have a lower arch and unsupportive sneakers, or are in need of support for your dress shoes, then you may want to consider inserts. Over-the-counter inserts are a good place to start. I would recommend starting with “Super Feet”. These inserts would take the place of the inserts that came with your shoes.

On the other hand, if you are someone with a high arch, you'll want to look for "cushioned" sneakers. Shoes that absorb shock to minimize forces going through your legs and back from the ground. These shoes will not have a rigid or high arch support; they will be softer with squeezing and have a slight curve to them when viewed from the bottom.

All shoes, if worn regularly, should be replaced every 6 to 8 months.

If you are having pain you should consult your physical therapist along with considering a shoe change!

IHMS Receives The Governor's Safety Award

IHMS is excited to announce that at the Vermont Safety Spring Conference on May19, 2011 we received the Governors Award for “Outstanding Commitment to the Protection of Health and Safety of the Vermont Business Community”.

For those of you who don’t know, Louise and Erica began IHMS on April 1, 2003, out of Louise’s basement. Our vision was to guide companies in management solutions for healthy and productive employees with a goal to become leaders in workplace injury prevention, health promotion and physical rehabilitation. Over the past 8 years we have grown to our Colchester, Vermont location now serving companies from up state New York to Southern Vermont.

We would like to take an opportunity to thank all of those who have supported us along the way and allowed us to continue to live that dream. We continue to be committed to helping companies and their workers promote health, and treat injuries quickly and efficiently to save valuable industry resources so they can meet their own company mission. A healthy workforce is a productive workforce.

We look forward to continuing to support our New York and Vermont Businesses in creating sustainable injury prevention programs and helping you meet your ergonomic and industrial rehabilitation needs in the years to come.

Computer Monitor Height

If you were to get into your friend’s car to take a quick ride down to the store what is the first thing you would do before departing? Most of us would adjust the driver’s seat to compensate for a difference in size or stature to provide us with a comfortable short commute. Interestingly, on the contrary when a worker inherits a new workstation many times I find that the worker will diligently sit down and begin productive work without making adjustments to their workspace.

Monitor position is often one area that gets overlooked. Ergonomic monitor position is considered to be centered in front of the worker, about 20-25” (arms length) away from the worker with the top of the monitor screen at eye level.

The monitor should be positioned directly in front of the worker to allow for a neutral head position. If the monitor is positioned to the left or the right it tightens all the muscles and compacts the joints on that side of the neck, leading to muscle soreness. I equate this to falling asleep on the couch watching football for an hour or two with your neck in an awkward position. You would waken to the realization of a sore neck. The same is true from rotating to the right or left to see you monitor but that is for 8 hours a day, 5 days a week.

To prevent neck and upper back fatigue it is vital that the monitor is positioned close enough to the worker to prevent them from straining their eyes. For most of us this is about an arms length away. In the 1990s and early 2000s most of our monitor were encased in a box that was anywhere from 12”-18” deep, therefore the constraints in the depth of our desk top often kept the screen of our monitor at the proper distance. With the more modern flat screens we now have a monitor that has only 2-4” of depth. As a result, we have the temptation to put the monitor toward the back of our desk space to open up much needed real-estate on the front of our desk to place our coffee, pens and work papers. The problem with this is that this puts our monitors greater than an arms reach away causing eye fatigue. Because of this fatigue, we tend to extend our necks forward and slouch at our upper back to make the monitor an arms length away from our eyes. The human head weighs about 10 pounds. The strain of this position is similar to holding a bowling ball at arms length. The leverage caused from long lever arm to the weight would strain the muscles in our arms and shoulders. The same is true with our heads. Forward head posture gives our head leverage over our body putting additional strain on our neck muscles causing them to shorten and fatigue.

Monitor height is also crucial for good neck and upper back positioning. A monitor that is positioned above eye level forces the muscles that rotate your eyes upward to fatigue. As a result your eyes will return to a neutral position (looking straight ahead). To continue to see the monitor you will extend your neck compacting the joints and putting the neck extensors in a static contraction causing fatigue and eventual discomfort. A monitor that is too low will cause workers to look downward and often slouch at their shoulders, causing fatigue and discomfort. This rule gets thrown out for those of you who use bifocal or progressive glasses. With these types of glasses the line that allows you to focus is often in the lower portion of the glasses. Therefore, the position of your monitor should be below eye level, at a height where your neck is in a neutral position.

The key to ergonomics is to make the workspace fit the worker rather than the worker fit the workspace. Remember that our bodies will tend to deform into the position that we put them in most. Work posture outside of a neutral position will often cause a variety of aches and pains and in some cases injuries. For monitor positioning equipment http://www.intellaspace.com/category/1010 has some great equipment.

Are My Old Yet?

I remember vividly when I was 4 asking my mother when I would get to be a grown up. Each stage of my early years was waiting to be old enough to do something; go to school, drive a car, get a job, have a family, etc. There was always a longing for the next milestone. I could trust in my body, felt strong and did not worry too much about “getting old”!

Then when I turned 40, I started to notice “aches and pains” that came out of no where. My skin was not as supple and my hair was getting gray. I work hard to stay healthy. I am careful what I eat, I exercise almost every day, I sleep about 7-9 hours, and I have a great support network and enjoy my life. These lifestyle choices and with my Irish genetics have so far helped me to age gracefully if I do say so myself. As I tell my friends, “I am like a fine wine and get better with age”.

So what can you do to age like a fine wine? First you need to understand the aging process. Aging is defined as the process of becoming older that is genetically determined, but environmentally modulated (think lifestyle choices). The first 25 to 30 years of your life (maximum potential) your body is growing and maturing to its maximum potential. You come with spare parts. Many of your lifestyle habits and behaviors are also being developed during this time that determines how many spare parts you will have at your disposal when you are older. So between the ages of 25 and 30 you will be at your strongest and personal best. The body is always in a state of breakdown and then repair. The breakdown depends upon the demands that your body encounters each day, and the repair happens most when you sleep at night.

After the age of “maximum potential” your body will start the aging process of deterioration. Now the body still has the capacity for healing itself, but it is not as efficient as when you are young. Some of the systems that are impacted are that your muscle strength declines, your flexibility decreases, which increases the stress on your joints, your body fat increases putting strain on your joints and heart, your skin wrinkles and loses elasticity, cardiovascular output decreases making you more tired, senses decrease impacting vision and hearing, and your temperature regulation may not be as good. The impact of disease on the body is also very evident. Your lifestyle choices now play a much bigger part on how you age because your choices directly impact how quickly the deterioration occurs. It is always amazing to me that you can have two 70 year old people, one will be riddled with disease and homebound and another just finish gardening, hiking, and still working and living a productive life. My Mom is a great example of this, and it is not just genetic, her mom died in her 60’s of a massive heart attack. I can see how her lifestyle choices slowed the aging process despite her genetics.

So what is the magic answer? You’re not going to get it in magic pills and concoctions they are selling online and infomercials. It takes effort. It’s not stopping the aging process because that is genetically determined. It is taking steps to have “healthy aging” which is solely determined by your daily lifestyle choices. It is living a longer healthier life!

Here is a list of the proven tips that I could find from reputable sources:

1. Get 7-9 hours of sleep- This is repair time.
a. You need deep uninterrupted sleep
b. Avoid caffeine and stimulants before bed
c. No TV in the bedroom
d. Keep the room dark

2. Move your body every day (My motto is “Move or Rot”)
a. Strengthening Activities
b. Flexibility Activities
c. Balance Activities
d. Endurance Activities

3. Healthy diet rich in anti-oxidants
a. Avoid packaged food, saturated fats, chemicals and man-made products
b. Colorful organic fruits and vegetables
c. Whole grains
d. Anti-inflammatory foods (http://nutrition.about.com/library/ninflam.htm)
e. Fish
f. Other- Acai berry
g. Drink water- hydration improves your skin

4. Reduce the impact of stress in your life
a. Meditate
b. Exercise
c. Keep life in perspective
d. Get counseling

5. Maintain Your Ideal Weight
a. Too skinny makes your skin “saggy”
b. Too fat speeds the aging process
c. Ideal weight is where you feel the strongest and healthiest

6. Use Sunscreen

7. Have a strong Social Network (Why woman live longer)
a. Have Fun Every Day
b. Laugh
c. Enjoy Life
d. Live you’re Passion!!

So remember you are only as old as you feel. It is your choice and every day is a “do over”. How you feel tomorrow is dependent upon what you do today. Good Luck!

Brain Power

I just finished reading Jill Bolte Talylor's book, "My Stroke of Insight". Jill is a neuroanatomist who had a stroke that damaged her "left brain". She writes not only about how the stroke impacted her life, but also how the two sides of the brain impact what we do, how we behave and the peace or chaos we feel in our life. I learned in school what each side of the brain did from a physical standpoint, but his book outlines it from a psychological and personality standpoint. I highly recommend reading the book (because it is good for your brain!). My favorite chapters for those of you who don't want to read the whole thing are chapters 15-19. If you are really busy, you can also watch her story on YouTube at the following link: http://www.youtube.com/watch?v=UyyjU8fzEYU.

I have always been fascinated about how the body and mind work so perfectly together. I have known that peace in the world begins one heart at a time and I can either add to peace or chaos. There are days I can access that peace and pass on healing to those who come to me in pain. There are other days, when I can barely shut off my busy self absorbed mind that chatters incessantly. On my journey for healing and peace in the world, this is what I learned from this story and want to teach you:


1) Our "Right Brain" controls the functioning of the left side of our body. Information from all of our senses comes into the brain and the right brain makes a master collage of what all the information looks like in "pictures". It is not concerned with the details, just how it all fits together. It creates a picture of the space around us and our relationship to that space. It is our creative mind. It helps us remember moments with clarity as to all the pictures, smell, and emotions that were felt. It gives us those warm feelings of being connected. No time exists except the present moment and it exist vibrant with sensation. It is what people mean when they say "I feel it in my heart or soul". In our right mind, the only moment is NOW! There are no rules or regulations or "right" way of doing things, therefore we can be creative. You have all felt it, it is when you are "in the groove" at whatever you are doing and you don't have to think about it. It is spontaneous, carefree and imaginative. We are all one when we can inhabit our "Right Brain". This is where our intuition and "gut feelings" arise.

2) Our "Left Brain" controls the right side of the body. It thrives on the details of the information coming in. It breaks present moment information into manageable bits of data. It categorized, list, compares, files, retrieves information to keep us organized and on task. It creates stories about the information to help us make sense. It creates edges, boundaries, rules to keep us safe and organized. It separates us as individuals different from those around us. It judges the information that is coming in. It is great a critical analysis of all information. It excels in academics and manifests a sense of authority over the details it masters. It allows you to process large amounts of information without overload. Our language center is found here and speaks to us constantly. It defines who we are. It reacts to protect us. Without the left brain you would lose track of your life and forget who you are and how you relate to those around you.


This was a "stroke of insight" because the author realized that prior to her stroke she functioned mostly with "Left Brain" dominance. We all have a dominance we use, some of us find it easier to be creative and have difficulty with facts and figures. We think in pictures and make decisions by the way "things feel" (that's me). (Right Brain) Others think in fact sand figures. They have great memorizing skills and easy recall. (Left Brain). But we all have the ability to tap into the "other side". The first 90 seconds of a response to incoming stimuli (sight, sound, etc..) is usually an automatic response. We were designed that way to protect ourselves from harm, because in a dire situation if you wait to think, you could be dead. But after the 90 second, we have a moment where we get to choose. In that moment you get to decide how each stimuli (stressor) is going to impact your day. You will first fall back on which side of the brain is dominant. I am proposing that you take the time to go to the "other side" and process the information before you make your choice. So for me (right brain dominant), I need to think about the fact, figures and outcome before I make my choice. I may have to give myself time. And if you are a "left brain" person, take the time to ask your right brain the best way to connect.

So the bottom line is use your amazing brain every day to learn new things. Figure out what hemisphere you are comfortable in, and then go and explore the other side. You will be amazed at how your life will change. I was. Louise Lynch

Who's the Real Stick Here?

All you hear nowadays are ergonomists and therapists preaching proper workstations set-ups and perfect body positions and mechanics.

“Keep your spine straight!”
“Sit up straight.”
“Use 90-90 (degree) positions.”
“Lift with your legs”

The truth is, we are not like the 3-6 joint stick figures above, we have hundreds of joints in our bodies that allow for movement through a plethora of various angles, angles that you should strive to use. What you need to understand, is that these postures are considered best if you are required to maintain prolonged postures, performing repetitive work, or lift heavy objects, however, none of these situations are ideal. Ideally, you wouldn’t be stuck in a static position or doing anything repetitive. So, if you’re an accountant stuck at your desk for long hours during tax season, position B is your optimal resting spot, but you ARE allowed to use other positions. It’s okay to tuck your feet under the chair, kick’em out, cross your legs, slump for a bit, sit up like a soldier, reach overhead, stand up, walk…do you get the point? MOVE! If you stand on a line at a machine in a factory (position A), bend your knees, scrunch your toes, rise up onto your toes, rise up onto your heels, if your always rotating right, rotate left, let your head bobble on your shoulders, if you reach forward all day, reach back…do you get the point? MOVE (out of the repetition)!

IHMS's 7th Anniversary!!!

STEP #1- THE IDEA OF IHMS?

•Louise was working at Burton Snowboards and an employee who had just been treated stated:
“You are like a body mechanic” “I know when I have an ache or pain, you will come and take it away, teach me how I got it, and most importantly how to avoid getting it again.”
The more I thought about it, the more I decided that this was a unique PT niche-this is how the “PREVENTATIVE BODY MANTAINANCE” (PBM) originated.

MANY THANKS GO TO THE BURTON BMC EMPLOYEES FOR BELIEVING IN ME. THEY ARE IN MY PRAYERS DAILY AND I PRAY THEY WILL FIND JOBS WITH COMPANIES THAT APPRECIATE THEIR DEDICATION. THEY ARE TRUE HARD WORKING VERMONTERS WHO MADE A SUPERIOR PRODUCT!!!!!

STEP #2: THE BUSINESS PLAN WAS WRITTEN AND IHMS INC. IN VERMONT ON FEBUARY 14TH, 2003 WITH LOUISE AS THE PRESIDENT OF THE S CORP

Erica had been a student of mine in her Junior year at UVM. We became great friends and she was always energetic and a “get it done” girl. She would watch my kids and always help me out of my binds. I hired her and trained her right after college-in fact she was the first person in her class to get a job. So naturally it made sense to start the company with her—besides she was much younger which would be helpful as I got old!!! We started IHMS in my cellar! We did not take out any loans! Louise provided the funds and Erica provided the "sweat". We had nothing to lose and everything to gain.

STEP #3- FIRST DAY OF WORK- APRIL FOOLS DAY 2003

We worked out of my cellar-no PT just prevention. Leslie Bell, PT was kind enough to let us bill through her office when we did have to treat patients. Burton, Lane Press, DEW, and Bombardier were a few companies who started contract for our new "PBM Program" which allowed us to pay ourselves in the first month. We hired Amy Benson a PT student at the time to watch my kids (3,8, 13) and answer phones over the summer. When she went back to PT school, we hired Penny Bolton. (Louise and Erica had worked with her prior) We had a lot of request for FCE's and PT. My husband was tired of our house becoming a busy office, so we started to look for space for the first IHMS.

Step #4: IHMS Clinic

We found a small space in the Champlain Mill where we could rent month to month. We were on the river (great energy!) and had a place to call ours-we were ready to expand our business and now provide clinic services in addition to our health promotion business.
It was exciting, but scary! We hired a 2 PT's, a PTA/massage therapist, a part time OT, and Amy Benson worked as an aide. We hired Martha Burroughs as an aide, Mary Beth Morriseau as an office Manager and eventually Sue Trainer as another office person. Growth happened very fast.

Step #5: New Clinic

Staff came and went. The construction in downtown Winooski was having a negative impact on our business. While Erica was on maternity leave with Colby, Louise began the search for new space. We found the perfect option on Water Tower Hill. The new space and addition of Kim Fuller, PT (Louise's old boss at GMSPT) and Charles Alexander, OT. Business continued to grow.

NEXT STEP: Where are we now??? This economy has become rough on our business. We constantly have to recreate ourselves. We have lost some customers due to budget constraints, but have also gained other who see the need to keep employees healthy and productive. Our plan for the future is to sell our "PBM Program" around the country and be a resource in injury prevention and health promotion.

We thank you our customers and especially the employees that work at those companies. They are the true hard working Vermonters that make me keep doing what I am doing without being discouraged. Thier enthusiasm and commitment to Vermont Quality make me proud!

We are proud to call ourselves a Vermont Company

Special thanks goes to my many mentors who supported and still support my idea's: Roy Matheson, Wayne Enright, OT, Jeannie Lynch, Phyllis Severence, Joe Blanchette, John Diblasio, PT, Leslie Bell, PT, and Sue Trainor.