INstride December 2016

12 16

Building muscles in middle age Q Healthy knees, Part 2 Q Retirement communities

HT-157577-1

DEPARTMENTS

12 16 FEATURES

07

12

16

Area man develops middle-age muscle

Candy Cane Beets

Listen up: How to carefully clean ears

14

ACHIEVE

10

20

19

Calendar

Grief is never easy, but there is help

Part 2 on tips to better knee health

Don’t call it a home, it’s a community COVER STORY

06 Fresh Pick

22

Spotted

Making joint replacement less painful

for everyone involved

Michael Berend, MD Board-certified

\

Wesley Lackey, MD Board-certified

Richard Jackson, MD Board-certified

Joshua Carter, MD Board-eligible

We are central Indiana’s most specialized center for total and partial knee replacement, anterior hip replacement, and complex revision surgery. We are fellowship-trained leaders in outpatient surgery and have an inpatient program at Franciscan Health, Mooresville.

(317) 455-1064 | www.mcjr.com

HT-110687-1

Offices in Indianapolis and Bloomington Same-week appointments available!

December 2016 • INstride 3

stride BobZaltsberg Zaltsberg Editorial director: director: Bob

Our group fitness classes are FREE for Twin Lakes Recreation Center members!

Free Trial Week:

Try any or all fitness classes for free all this week! Register by Jan. 8.

Jan. 2–8

Winter II Session: Jan. 2–Feb. 12 As a member, you can take all of the classes you want at no additional charge!

Join now to take advantage of all the benefits of membership!

Choose the group exercise class with the right intensity level for you:

LOW

MED

HIGH

• Beginning Yoga • Vinyasa Flow I • Yoga Core • ZUMBA® Gold • Cardio Kickboxing • Core 360 • Pilates • R.I.P.P.E.D.—The One Stop Body Shock® • Vinyasa Flow II • ZUMBA®

• Boot Camp • Yoga Stretch

1700 W. Bloomfield Rd. • 812-349-3720 bloomington.in.gov/TLRC

4 INstride • December 2016

CONTENT: 812-331-4289 812-331-4289bmccluskey@hoosiertimes.com bmccluskey@hoosiertimes.com CONTENT:

Advertising LaurieRagle Ragle Advertisingdirector: director:Laurie ShaylanOwen Owen Marketing manager: manager:Shaylan

ADVERTISING/DISTRIBUTION: 812-331-4310 ADVERTISING/DISTRIBUTION:812-331-4310

INstride is is a a monthly monthlyfitness, fitness,wellness wellnessand andnutrition nutritionmagazine magazine serving south-central Indiana with offices in Bedford, MooresMartinsville and Bloomington.

It is distributed to more ville, Martinsville and Bloomington.

It is distributed to than more than 90,000 readers 90,000 readersand andcan canbe befound foundatatvarious variouslocations locationsthroughthroughout out south-central Indiana. publication is also inserted in south-central Indiana.

TheThe freefree publication is also inserted in the the Bedford Times-Mail, Martinsville Reporter-Times and Bedford Times-Mail, Martinsville Reporter-Times and Bloomington Bloomington Herald-Times the second Monday of every month; Herald-Times the second Monday of every month and the Mooresand the Mooresville/Decatur Times, the second Thursday of ville/Decatur Times, the second Thursday of every month. every month. © 2016 Schurz Communications, Inc. ©2016 Schurz Communications, Inc. All Rights Reserved

All Rights Reserved

Coming up Coming up in January in April

Be a healthful historian. Creating a family health history could solve serious problems in the future.

Our calendar will begin to grow as the weather warms up. Look here to find events and activities to keep you It’s cold. There’s snow. And ice. But don’t let that moving. discourage you. Outside workouts.

If readers cooperate, we’ll have your photos of you and your friends taking part in activities. At least we’ll feature people in our area being active who were Spotted by our photographers.

We’ll introduce you to another Fitness Inspiration.

12 16

ON THE COVER Twin Lakes Recreation Center

HT-157582-1

Marci Creps Creps Managing editor: editor: Marci Production coordinator: BrookeMcCluskey McCluskey Production coordinator: Brooke David Snodgress Snodgress Photo editor: editor: David Michael Reschke, JeremySlavin, Hogan, Chris Howell and Contributing staff:Lauren Devyn Blandford, Gizzelle Sandoval Jeremy Hogan and Chris Howell Graphic editor: BillThornbro Thornbro Graphics editor:Bill

Mayer Maloney Jr. Cory Bollinger Publisher: E.

Doug Gordon, a former Indiana University football player, is riding his bike across the country to raise

ON THE COVER

At 51, Brian Bourkland is a champion bodybuilder and teaches others how to get in shape. Photo by INstride’s David Snodress.

EDITOR’S LETTER

A time for thanks So, how did your 2016 go? For some, it wasn’t a great year. But I hope for most, we’re able to be thankful for what we received this year.

In the pages of INstride, we often try to help educate our readers on ways to be and stay healthy. We offer fitness inspirations in the hopes that readers can be encouraged to adopt healthy lifestyles.

I’ve been involved with the magazine since April, when I wrote a cover story about Kim Morris-Newsom, a 60-year-old dancer with the Indiana University African American Dance Company. For me, watching Kim dance solidified the idea that you’re never too old to follow your passion. I may not be the youngest kid on the block, but that should never stop me from being the most passionate. I aspire to be more like Kim. We’ve told a lot of stories, and I hope you’ve found one or two that inspired you to make a change for the healthy. But more than anything, I hope you’ve learned something or at least met an interesting person through our stories.

I got into journalism because I love telling stories. Hearing Jerry Davis talk about his decision to get healthy and drop half his body weight was awe-inspiring. And in this month’s edition, hearing Brian Bourkland talk about helping others get fit makes me appreciate all those who make fitness their calling.

And, remember — today is always a good day to make a positive change.

Marci Creps, managing editor

Community Choice in Personalized Care

Restorative Therapy • Acutonics • Arvigo Technique • Crystal Healing • Reflexology • Reiki

GIF T CERTIFIC ATES AVAIL ABLE VISIT

Fountain Square Mall, Suite 125 Downtown Bloomington

CALL

812.340.0114

WWW

thebridgebloomington.com

Em Em egrg rgencyy Emerg m erer evrivices Servic eSrer FastER. ClosER. BettER. When minutes count, our emergency staff is here for you!

Monroe Hospital’s ER is staffed 24/7 with Board-Certified Physicians.

4011 S. Monroe Medical Park Blvd.

Bloomington, IN 47403 812-825-1111 Like us: MonroeHospital

Follow us: @ monroehospital

HT-46212-1

of Maya Abdominal Therapy

HT-156828-1

December 2016 • INstride 5

FRESH PICK

Season’s eatings

Whole chioggia beets, aka the ‘candy cane beets.’

By Brooke McCluskey GETTY IMAGE | COURTESY PHOTO

Chiogga beets, also known as candy cane beets, are known for their striking pink and white rings. They have an especially sweet beet flavor and add an appetizing pop of color to salads and soups. To keep their festive color from fading, add a splash of lemon juice after slicing.

Pear and Chiogga Beet Slaw Raw shredded beets, pears and carrots make a crunchy, vibrant and sweet beet slaw. The healthy slaw is delicious on its own or as a topping for tacos, pork chops or sausages.

Ingredients 3 tablespoons grapeseed or extra-virgin olive oil 2 tablespoons lemon juice 1 teaspoon honey 1/4 teaspoon salt 1/4 teaspoon ground pepper 3 cups shredded peeled beets 1 cup shredded carrots 1 cup grated firm ripe pear 1 scallion, thinly sliced on the diagonal

Whisk oil, lemon juice, honey, salt and pepper in a large bowl. Add beets, carrots, pear and scallion.

Toss well to coat.

SOURCE: EATINGWELL.COM

Roasted Beets and Sauteed Beet Greens Ingredients 1 bunch medium chiogga beets with tops 2 teaspoon minced garlic 1 tablespoon oil 2 tablespoons pistachios 2 tablespoons goat cheese Balsamic vinegar

Trim beets with tops to one inch.

Wash and chop greens and stems.

Scrub beets and wrap tightly in heavy-duty foil. Roast in a 400 degree oven until tender, about 50 minutes. Cool, peel and cut into wedges. Saute greens, stems and garlic in oil in skillet over medium heat until tender, about six minutes.

Top beets and greens with pistachios and goat cheese. Drizzle with balsamic vinegar. Can also be prepared with regular beets.

SOURCE: PREVENTION.COM

6 INstride • December 2016

CARE SO GOOD, YOU’LL ALMOST WISH YOU COULD STAY LONGER.

Our goal is to get you back home as quickly as possible after an illness or injury, but once you experience our homelike environment, chef-prepared meals and social opportunities, you may just want to stay with us!

Schedule a visit today.

TRANSITIONAL CARE AND SO MUCH MORE

A Trilogy Health Services Community 302 North Johnson Road Mooresville, IN 46158 317-831-9033 • springsofmooresville.com

DAVID SNODGRESS | INSTRIDE

From left, Lorraine Stachel and Pat Simpson decorate a gingerbread house at the Meadowood Retirement Community.

Communities

Modern retirement facilities offer options for aging in place

I

By Marcela Creps

n case you hadn’t heard, the phrase retirement home is passe.

When someone chooses to retire, many look to go into a retirement community — a place where the focus is on living life to its fullest.

Meadowood was just the right answer when Pat and Fred Smith decided to give up their condominium. The couple had already downsized years earlier from a single-family home, but it took time before they decided to move into a condo at Meadowood.

“I think that everyone who comes, it’s a difficult decision,” Pat said.

The struggle can come with the reality that you can’t take it with you.

Years of accumulating memories and mementos means a lot of downsizing that happens. For some, it can be hard to get rid of things, so it’s easier to stay home than make such decisions. But the payoff is a community that echoes other life moments.

Kathy Norris, director of sales and marketing at Meadowood, likens it

December 2016 • INstride 7

Betty VanceRudolph decorates a gingerbread house at the Meadowood Retirement Community.

Things to know

DAVID SNODGRESS | INSTRIDE

to attending school. For many, kindergarten was the first opportunity to be around people their own age. That continued into college where you were surrounded by people who were at the same point in life. Then people move into the workplace where there is, again, a common goal.

But during retirement, it can be hard to maintain connections with similarly aged people. Friends move away, children start their own lives. It doesn’t take much for a social circle to begin to dwindle.

Living in a retirement community gives people a chance to make new connections. For Pat, she had a plan. She’d heard people talking about the uneasiness of the dining room and the cliques that formed. She and Fred decided to be open-minded about making friends, so 8 INstride • December 2016

According to an article on www.marketwatch.com, there are four key areas to consider when looking for a retirement community: Q Lifestyle — the move can create stress, so make sure the setting, services and amenities are a good match.

Q Contract details and options — communities vary as do the contracts. Be sure you understand the contract and make sure it suits your situation.

Q Financial stability of the community — consider several things related to financial stability, including occupancy ratios in independent living, actuarial projections, history of free increases and financial ratios covering cash reserves, debt levels and profitability.

Q Health care — know your options for health care services as your needs can fluctuate as you age.

the two would join different dinner tables to more widely cast a net for new friends.

“So every night is an adventure at the dinner table,” she said.

They both are also very active. She and Fred exercise five mornings a week and attend balance class twice a week. They also attend sporting events, music and theater events and various other activities.

“They think of ingenious things to keep us on the move,” she said.

The ease of attending such events is what can be encouraging to many. For events outside Meadowood, a bus picks residents up and drops them off at the door, so there is no need to worry about finding parking or walking a long distance to a venue.

“We don’t even have to take our coats,” Pat said.

DAVID SNODGRESS | INSTRIDE

DAVID SNODGRESS | INSTRIDE

Meadowood has a mix of locals and those who move to town to be closer to family, according to Kathy Norris, director of sales and marketing at Meadowood.

While the retirement community offers lots of amenities, the offerings can change. Norris said residents with diverse interests will often propose starting a new group, which is how the poetry open mic, mahjong and line dancing got their start.

The diverse group of residents can range from retired business professionals to artists and musicians to homemakers.

“It’s just an attractive and diverse population,” Norris said.

And that population truly does build a community. Walking the hallways, staff will greet residents by name and vice versa.

Meadowood Retirement Community residents Naomi Orsay (left), Jean Vietor and Norm Overly play a rousing game of mahjong.

Mick Lau reads a newspaper at the Meadowood Retirement Community.

Residents get to know each other — sometimes only casually, but it creates a friendly vibe throughout the property.

Norris said residents can choose their level of activity.

“You can be busy very day and go out with groups on different outings,” she said.

For new residents, there is a hospitality committee that will help them acclimate to the various activities. Residents are also in charge of booking recitals, speakers and the art gallery as well as taking care of the greenhouse and library. Many stay involved in the community and continue their volunteer work.

Norris wonders why people wouldn’t want to come to a community where they are surrounded by their peers.

“It’s just such a vibrant group,” she said. Q December 2016 • INstride 9

GRIEF The good news is grief’s grip doesn’t have to be permanent

E

By Gizzelle Sandoval

verything is going well for you. Then you get the phone call.

Suddenly, everything in your life changes overnight: the way you eat, sleep and work.

Grieving can affect every aspect of life. During this time, it can be even more difficult to find the motivation to live a healthy lifestyle. While the death of a loved one can affect your mental and physical health, there are ways to navigate through the grieving process.

Dr. Jennifer Spencer specializes in cognitive behavioral treatment at Spencer Psychology of Bloomington. Her short-term treatments have been highly effective in treating depression, anxiety and traumas, all symptoms of grief.

“There is no right or wrong way, and everyone needs time,” said Spencer via email. “People also need time to build new support networks,

10 INstride • December 2016

GETTY IMAGE

relationships and activities that don’t include their lost person.”

Everyone works through grief differently, and a good place to start is to do the things you enjoy doing, or encouraging those in mourning to do so, even if you lose interest or may not feel the same enjoyment.

“Normalizing for them that they may not have much fun doing their old hobbies at first is helpful, as is encouraging them to try some new things,” said Spencer.

Laura Petersen, M.S.W, L.C.S.W., is a therapist in Bloomington who specializes in social work. She explained grief as being a result of many types of losses: job, dream, status, people, etc.

“In general, it is a good idea to respect oneself during the grieving process,” said Petersen via email. “To heal, we have to allow ourselves to feel.”

Respecting yourself includes being compassionate, seeking support from others and giving yourself time to be alone when necessary.

Peterson suggested engaging in hobbies or interests that provide comfort.

Henry Niswander, former baseball player for Vincennes University, experienced the death of his mother earlier this year. He credits his sister, girlfriend and grievance counselor for helping him get through such a difficult time in his life.

“Talk to a grievance counselor and try not to be alone a lot,” suggested Niswander on how to cope with loss.

Sports and staying active has especially helped Niswander. He currently plays softball

recreationally and has noticed how staying active and surrounding himself with people has helped him manage his grief.

He suggests to anyone looking to relieve the negative feelings and stress associated with loss to do “anything that completely works you out.”

For him, cardio helped him the most and was a key component of his baseball workouts.

Being inactive for long periods of time caused him to think more about his mother, so he tries to stay on his feet. Working has also helped him relieve stress. “(Exercise) has helped me a lot at work,” said Niswander. “I’m working out moving heavy stuff (and) makes my stress go down a lot.”

Grieving is a process that affects everyone differently. However, as Spencer said, the need for professional help is not determined by strong emotions or a level of sadness, but on the ability to function despite the sadness. Q

ARE YOU READY TO

HT-157586-1

HT-105560-1

TRANSFORM? www.fxbbtown.com | 812-822-2712

430 S. Landmark Ave., Bloomington, IN December 2016 • INstride 11

Safe ear care

Levels of LOUD

An INstride INfographic

10 decibels A pin dropping 60 decibels Natural conversation 70 decibels A shower running 80 decibels An alarm clock 100+ decibels A rock concert 145 decibels A firecracker

Be careful when cleaning

Everybody knows that repeated exposure to high levels of noise — at work or concerts — can lead to ear damage. What many people don’t know is there are safe and unsafe ways to clean your ears. A person doing it wrong can unwittingly damage their ears, even puncturing the ear drum. You may remember your mother telling you to never insert anything into your ear smaller than your elbow. Good advice, mom.

Bulb syringes Most parents are familiar with these syringes, which are perfect for babies.

With warm, body-temperature water, syringes can gently, safely flush ear wax from the ear canal.

Tips for better ear health Q Sustained listening to music through ear buds is NOT SAFE. In fact, repeated listening to music at 100 decibels or higher can result in significant hearing loss. Some professionals recommend limiting exposure to an hour a day.

Q Don’t forget your ears when applying sunscreen. Ears are sensitive to the sun. And skin cancer around the ears is not uncommon.

Outer ear

DON’T wax your wax Doctors strongly recommend against the practice of “ear candling.” Using melted wax or paraffin is potentially dangerous and, bottom line, doesn’t work.

Ear drum Ear wax

Softening solutions Follow the directions when using over-the-counter drops to remove ear wax buildup. The solutions soften the wax and drain when the head is tilted.

Home solutions of mineral oil or hydrogen peroxide mixed with warm water — in small drops applied gently — can be very effective.

Cotton swabs Apparently doctors aren’t sure why our bodies produce ear wax in the ear canal. The icky stuff does trap dirt and other impurities, which fall out when the ear wax dries naturally.

Remember what mom said. Cotton swabs are great when cleaning the outer ear. But inserting a swab into the ear increases the chances of puncturing the ear drum. Also, pushing a cotton swab into the ear canal can actually drive the ear wax deeper into the ear, causing blockage and possibly infections.

Visit your doctor Dental devices

If you’re that bothered by the accumulation of ear wax, go to your doctor, who can safely remove it, usually in the office.

It is dangerous to irrigate the ear canal with high-pressure dental devices such as Water Piks. Water at that pressure can seriously damage the ear drum.

SOURCES: INDIANA UNIVERSITY HEARING CONSERVATION PROGRAM, WEB.MD, HOWSTUFFWORKS.COM, NOISEHELP.COM

12 INstride • December 2016

December 2016 • INstride 13

ACHIEVE COMMUNITY SPOTLIGHT

GETTY IMAGE

Get Wise to FamilyWize Free card helps local families manage health care costs

By Barry Lessow, executive director, United Way of Monroe County

ng: Introduci

HEALT THY BALA CE

CAL LL TODAY! (812) 279-633 30 1201 5TH ST., BEDFFORD, IN

14 INstride • December 2016

medications.

Prescription costs can be a minor challenge for some people and a prohibitive expense for others. In the latest community SCAN report, about 25 percent had trouble paying for their prescriptions. At lower income levels, it was more than 50 percent. Those who work in social service hear stories of people who try to save costs by taking half the dosage their doctor recommended or skipping days. For a lot of meds, that can have dangerous consequences.

There are ways to keep prescription costs

D, a Try BOOM MIN and fus ion of yoga es on cus Pilates that fo d core stretching an e you r rov strength. Imp thletic exibility and a a class in performance r you r that’s good fo mind. r body and you

r Sign up foay: d classes to

BOOM MIND BOOM MUSCLE BOOM MOVE IT HT-137484-1

Editor’s note: This information is provided in partnership with ACHIEVE, a local organization that strives to make the healthy choice the easy choice.

You can save a lot of money using coupons.

There are TV and YouTube shows about people who’ve turned coupon clipping into an art form.

But how often do you see a coupon for prescription medicines?

United Way of Monroe County is proud to partner with FamilyWize to offer a free card that can lower your prescription cost on thousands of

lower. Insurance plans usually include prescription benefits. If you don’t qualify for insurance through your employer, check monroeunitedway.org/healthcare to learn more about various coverage options. For low- and moderate income residents of Monroe and Owen counties who don’t qualify for any of those plans, or who are between plans, we are fortunate to have a wonderful Volunteers in Medicine clinic right here in Bloomington. Visit vimmonroecounty. org to learn more about this United Way member agency and determine if you are eligible for their services.

For many people, staying well means taking one, two or a bunch of prescription medicines.

Some you’ll only use for a week, and some will be with you for the rest of your life. They come in all sorts of colors, shapes and sizes. But there’s one thing they have in common: They’re usually not cheap.

The FamilyWize Discount Prescription program is a community partnership that reduces the cost of medicine for families and individuals with or without prescription drug coverage through a partnership with 61,000 pharmacies nationwide. Anyone can use the FamilyWize card at a participating local pharmacy to get a discount on the price of FDA- approved name-brand and generic prescriptions.

Using a card to save doesn’t require enrollment or personal information.

FamilyWize can help lower the cost of prescription drugs during deductible or waiting periods before you are eligible for an insurance plan, and for medications not covered by your insurance plan. You can save an average of 30

percent off the pharmacy’s usual and customary retail price of prescription drugs, with the highest savings on generic drugs.

The FamilyWize Prescription Savings Card is free and offers immediate savings at participating pharmacies. It functions like a reusable prescription discount coupon. There is no registration or membership process, age requirement, or income limit for eligibility. The card can be used by people who have no health insurance, by people with health insurance during deductible periods, and for prescription medicine not covered by health insurance, Medicare and other benefit plans. Of course, FamilyWize is not insurance, nor is it intended to replace insurance.

You can print a free copy of the card at monroeunitedway.org/familywize.

FamilyWize also provides a Drug Price Lookup Tool, an online resource to compare prescription medication prices and find local pharmacies with the lowest FamilyWize price.

Consumers can access the easy-to-use tool on FamilyWize.org or through the FamilyWize app, also available for free through FamilyWize.org.

See a list of participating pharmacies at monroeunitedway.org/fwpharmacies.

Working with our many partners in ACHIEVE, our 26 member agencies, local businesses, government officials and you, United Way creates and sustains solutions so that everyone in our community has the educational support, economic mobility and essentials to be successful. We want to be sure people have the opportunity to learn more, earn more and lead safer and healthier lives. Please join us! Q December 2016 • INstride 15

DAVID SNODGRESS | INSTRIDE

Brian Bourkland helps Daniel Millikan with his regimen. Bourkland, 51, is a master-level bodybuilder who has competed in five bodybuilding shows since 2012.

Middle age muscle At 51, Brian Bourkland teaches clients how to get in great shape

I

By Marcela Creps

t’s just a few days before Thanksgiving, and Brian Bourkland is working with two clients.

As pop music plays in the background, Bourkland gently leads two women through exercises with free weights. Despite his muscular physique, Bourkland is almost quiet as he directs the women.

With Bourkland, don’t expect a drill sergeant bark to drop and give him 20. This is a man who believes in fitness and wants others to feel the same way.

“I started weight training when I was 14 in my parent’s basement because I didn’t fit into high school sports,” said Bourkland, 51.

He didn’t stick with a fitness regime his entire life and admits to reaching his 40s and deciding it was time to get back in shape.

“I got to a point where I was looking for someone to help me,” he said.

16 INstride • December 2016

DAVID SNODGRESS | INSTRIDE

He started at a local gym, but he found he was doing exercises just because everyone else was doing it. Eventually, he began training with Dave Drake, a local bodybuilder who inspired Bourkland.

So at the age of 47, Bourkland made two significant changes in life.

First, Bourkland went back to school.

He didn’t start his career with an interest in exercise. He has numerous degrees including two master’s degrees in music. But when he found that helping people lead a healthy life was his passion, he went back to school to earn a degree in exercise science from Concordia UniversitySt. Paul.

Second, he began training as a bodybuilder, and he is currently active in the masters division and has competed in both the Indianapolis and Indiana State Bodybuilding Championships.

“First of all, it was nerve wracking, but I’ve learned to become more comfortable with it,” he said.

His physique has also led to some interesting job offers — Bourkland was asked to be an art model at Indiana University. It’s not an easy job as he has to stand still for a long period of time.

He’s had limbs fall asleep and muscles tense and cramp, but his body provides great shadows and light. “I’ve been described as fun yet challenging to draw,” Bourkland said.

December 2016 • INstride 17

As an A.C.E. certified personal trainer, Bourkland works with clients in both a private exercise studio and at Anytime Fitness.

He’s got a calm energy that appeals to people as he tries to guide them to a healthy lifestyle.

“I draw people to me, and I hope I leave them with an inspiring motivation to change their life,” he said.

There were little signs that maybe helping train people would be a passion. Bourkland admits that in a previous job, he’d get excited about the company’s wellness program and want to motivate people to make positive lifestyle changes. He considers himself a quiet leader who tries to set a good example for his clients.

Bourkland often works with clients over the age of 40 where there is still a chance to reverse or prevent conditions that come with aging. For him, it’s never too late to get in shape and prepare for the unforeseen.

When asked what can be someone’s downfall in their quest to get healthy, Bourkland pointed to consistency. Getting in the habit of making exercise a part of your daily routine is important.

“When you don’t have the desire to exercise, you need to go anyway,” he said.

To help get into a routine, Bourkland sets re-occurring appointments with his clients so they can get on a good schedule.

Then he focuses on form and what he calls “old-school fundamentals.”

“I’m almost like a tutor — a tutor for fitness,” he said.

When setting goals, Bourkland said it helps to be realistic.

Sometimes people try to do more than they can and that can lead to frustration that leads to quitting. He said people can benefit from finding a good trainer for at least six months. That timeframe will help someone learn what they need to know as well as establish a pattern for working out.

If someone is already working out and not getting good results, it may be time to find a trainer. It’s not cheap, but Bourkland said people need to consider the long-term costs.

Medical bills and prescription costs to deal with a health problem could be astronomically higher than what it costs to find a trainer who will help stave off those health problems.

“It will save you a lot of time and frustration in the long run,” he said. “If you want to make a change in your life, you need to make an investment.” Q

DAVID SNODGRESS | INSTRIDE

More information To learn more about Brian Bourkland, visit www.brianbourkland.com, email brianbourkland@att.net or call 812-345-0804.

HT-157591-1

18 INstride • December 2016

CALENDAR

Dec. 7

Diabetes Prevention Class WHEN: 5:30 to 8:30 p.m.

WHERE: IU Health Bloomington Diabetes Care Center, 727 W. Second St., Bloomington DESCRIPTION: This class is for people with prediabetes. Risk factors for developing diabetes include strong family history, being overweight and having gestational diabetes. Free course.

Please enroll using the link below.

MORE INFO: iuhealth.org/bloomington/for-patients/events-classes

17 Skate with Santa WHEN: 1:30 to 3 p.m.

WHERE: Frank Southern Ice Arena, 2100 S. Henderson St., Bloomington DESCRIPTION: Celebrate the holidays on ice with Santa and his elves. Photo opportunities are available along with cookies and punch. Come dressed in your best ugly holiday sweater for a chance to win prizes! $6 entry and $3 skate rental.

MORE INFO: 812-349-3742, marlerh@ bloomington.in.gov

GETTY IMAGE

Looking for more activities and events?

Check out myINstride.com/ calendar or add your own December 2016 • INstride 19

JMURRAY PHOTOGRAPHY | COURTESY PHOTO

Dr. Michael Berend checks the knee of a patient.

Replacement surgery Tips for good knee health, Part 2

By Marcela Creps Note: In the November issue, Dr. Wes Lackey discussed knee health. In this second part of the series, Lackey discusses replacement surgery.

Sometimes a little time is all that is needed for knees to feel better, but sometimes it becomes obvious that surgery is the only option. And if you’ve been putting off the inevitable, that may be a bad idea.

“It’s been shown that people who can and do wait too long to have a knee replacement actually have worse outcomes,” Lackey said.

Lackey said a common myth is that patients have been told that the parts will wear out. People often think the knee will need to be replaced in 10 to 15 years, so they think having knee replacement surgery too young will mean they will have to undergo the knife for a second time.

But Lackey said that is a myth. In fact, he’s seen x-rays for patients who got knee replacement more than 25 years ago, and they look no different than a knee replaced recently. “So that is not a reason to wait,” he said.

The myth is based on old technology. Lackey said in the past there were knees that wore out at 15 years, but at the Midwest Center for Joint 20 INstride • December 2016

JMURRAY PHOTOGRAPHY | COURTESY PHOTO

A patient goes through knee surgery at the Midwest Center for Joint Replacement.

Replacement, the team does knee replacements with improved technology that don’t wear out.

There are two types of surgery: partial knee replacement and total knee replacement.

A partial knee replacement is a good option for someone who has cartilage damage in only one compartment of the knee joint. Lackey said partial knee surgeries are preferred since “we realize that metal and plastic are not better than God’s design for the knee,” so 60 percent of the patients will go through a partial knee replacement.

If there is damage in more than one compartment, total knee replacement may be in order.

Lackey said the goal is to lessen the pain of joint replacement for everyone involved. So from the first phone call to the last appointment, the goal is to make things easy. He said the first phone call typically means a patient will be scheduled quickly, often within the same week of the call. X-rays are done, and a consultation will be slated to assess the patient and determine the next step.

If surgery is recommended, it can be scheduled during the appointment.

“The surgery itself takes about an hour and then you’re up and walking the same day of surgery,” he said. Most patients go home the same day, although certain cases may mean an overnight stay.

“Things that set us apart in knee surgery is half are good patients for a partial knee replacement,” Lackey said.

Total recovery time can vary. Lackey said an average return to work is six weeks. Heavy lifting can be done after 12 weeks. During the first couple of weeks, patients take it easy, doing gentle exercises. Patients will use a walker, then eventually move to a cane.

“It’s really six months or more before the knee feels like a part of you,” Lackey said, adding that it takes six months to a year before a patient feels like they’ve never had surgery.

While it can take time to recover, the outcomes are incredible. Lackey said he’s seen patients come in the office in wheelchairs, but after successful surgery, they’re able to walk again. It’s having that much of an life-changing effect on people that is rewarding for Lackey.

“It’s super great,” he said. Q December 2016 • INstride 21

SPOTTED

JEREMY HOGAN | INSTRIDE

JEREMY HOGAN | INSTRIDE

Rob Brock does strength training at the Iron Pit.

Annie Higgins does weight training at the Southeast YMCA.

Looking Create for more your ownand events? activities photo out galleries at Check myINstride.com/ myINstride.com calendar or add your own

GIVE THE GIFT OF HEALTH WELLNESS & COMMUNITY Gift cards may be used to purchase membership and programs at either branch.

HT-116654-1

MonroeCountyYMCA.org

22 INstride • December 2016

Southeast YMCA

2125 S. Highland Avenue Bloomington, IN 47401

Northwest YMCA

1375 N. Wellness Way Bloomington, IN 47404

YMCA Gymnastics Center 1917 S. Highland Avenue Bloomington, IN 47401

YMCA’s Center for Children and Families

1375 N. Wellness Way Bloomington, IN 47404

Watch IU sports news on demand with the Hoosier Sports Report app for streaming TV devices

DOWNLOAD NOW ON

ROKU

AppleTV

orts Report The Hoosier Spo app is now available for free on Roku, AppleTV, Amazon Fire TV, and iOS and Android devices.

HoosierSportsReport.com Hoosier Sports Report is produced by HT-42695-1

AmazonFireTV

iOS

Android

Hoosier Sports Report features IU U sports viideo news focusing on athletes and coaches, athletic facilities and fans. HSR has covered more than 20 different IU sports. Additional programming includes post-game, pre-game, special topics, fan shows and more. Search “Hoosier Sports Report� on your supported streaming device to get the app. Follow @ HooSportsRep and #HSRtv on Twitter for new video news and updates.

HooSportsRep #HSRtv and presented by