Blog

10/17/2022,

We are now a proud medical partner in basketball

Arlesheim

He is one of the largest basketball clubs in northwestern Switzerland, produced various national team players and can boast of numerous titles - the language is from BC Arlesheim.

Over 15 teams, with a special focus on the youth movement, pursue their passion every day and are also committed to a meaningful, sporting leisure activity in children and youth. Role models and thus the basis for a motivated junior movement are the top teams (women's national league B, men's first league), which we support since this year with our team of crossklink and the Regionalspital Dornach together in various areas.

As a medical partner, we are available to the athletes in everyday life and at games, if medical assistance, physiotherapy or sports science is needed.
We look forward to a long-term, successful and happy cooperation with the BC Arlesheim!

10/10/2022, Clara Koppenburg

Interview with Madlaina Matter

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Madlaina Matter, captain of Sm'Aesch Pfeffingen gives us an insight into the world of a professional volleyball player.


You've been playing volleyball at Sm'Aesch since you were 12 years old. How did you originally get into volleyball?

In my primary school class in Pfeffingen, pretty much all the girls played volleyball. When I arranged to play with a friend after school, she had to go to volleyball practice first and took me with her. The coaches immediately integrated me into the practices and since then I went to volleyball practice once a week at the gym in Pfeffingen.


Was it always your big dream to be a professional athlete?

As a child I dreamed of becoming a doctor. I never dreamed of being a professional athlete Madlaina, but it is now dreamlike to be able to live it like this: You get into the first team, try to hold your own there. Then you get playing time, are allowed to take on more and more responsibility, take part in international matches with the national team. And suddenly you realize that you are already in the middle of professional sports life.


What is special about volleyball for you?

It fascinates me with what precision you can bring the ball to the right place with millimeter precision with very simple volleyball movements. It's fun to see how, with good training, completely different individual personalities form a unit. I love facing new challenges all the time, improving myself and growing as a team.


Do you or you as a team have a pre-game ritual?

Before I head out to the gym, I take time to slow down a bit and visualize my game. That gives me confidence and also allows me to go over the tactics again in my head.


Do you have a tip on how to deal with defeats better?

I tend to still analyze every action after a defeat. However, it usually helps if you first create some distance and then look at the critical points with the help of video analysis and improve them in subsequent training sessions. I think the best recipe is flexibility: sometimes it's good to talk about the game, sometimes I just need distraction and play a social game with friends or have dinner with my family.


You're still studying medicine on the side. How do you balance all of that?

It takes a lot of planning, organization and a great family and friends in the background who support you at all times. I set a requirement for myself to be 100% focused on everything. When I am setting a block, I can't still be going over an exam technique in my head at the same time. This is sometimes not so easy when you are at the doctor-patient class in the hospital until 4 p.m. and training starts at 4:30 p.m. in Aesch. But for this, you have to reflect on yourself again and again and also develop certain supporting techniques.


Are there days when everything becomes too much for you, you have no motivation to train or learn and if so, how do you deal with it?

Clearly, I think so it goes to everyone, or not? In such situations it helps if you remind yourself of the goal for which you work every day. I also like to talk to my boyfriend about it and we find new ideas together, again to incorporate a little more time in which I can shut down and recharge my batteries.


In a few weeks the new season starts: What are your personal goals and how are those of your team?

Personally, I want to get a little better every day and pull my team along with me. We definitely want to play for the championship and Cup title. I'm really looking forward to this challenge.


You spend a lot of time with your teammates - with so many girls, quite honestly: Do you have a catfight or a girls' clique?

There are certainly sometimes differences of opinion, but we address them directly and otherwise it's forgotten the next day. We all work together for one goal, we have to pull together and support each other in all areas.


About your teammates:

Who is the "class clown" in your team? Luna Becic

Who is the "team mommy" with you on the team? Maria Zernovic

Who regularly puts her foot in her mouth with you on the team? Tarah Wylie.

Who is with you on the team the "Ober-Streber"? Tabea Eichler and probably me


What excites you besides volleyball and studies?

Very much! Watching sunrises and sunsets. Cooking. Baking. Playing various sports like beach volleyball, cross-country skiing, jogging or table tennis. Coffee. Playing tichu and other board games. Talking and philosophizing with friends and family about anything. And, and, and... These are just a few examples and I look forward to finding many new activities to get excited about as well.


Where do you see yourself today in 15 years? In the hospital, a housewife and mother, or a volleyball pro?

I would then like to be in the hospital or in a practice as a doctor. With mother and housewife, my boyfriend definitely also has something to say, but I certainly do not rule that out.


If you had to choose three adjectives that describe you, what would they be?

Happy, disciplined, reflective


What can't you resist?

Madeleines from Beschle, Pippo Bowl and relaxing time with friends and family.


For several years, we as crossklinik have been your medical partner. What does that mean for you?

It gives a lot of security when you can always turn to the same people with medical questions. The crossklinik is there for us around the clock and allows us to perform at the highest level with the best medical support.

8/22/2022,

From rehab to Mont Ventoux

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Cyclist Clara Koppenburg has completed her biggest challenge. On Mont Ventoux, the mountain of mountains. In the interview, she describes her way to the top.
The Mont Ventoux: the mystical giant of Provence. Hardly any other mountain has written so many stories in the cycling scene as this 1912-meter-high lime block, which even the Celts revered as sacred. Majestically it rises from the landscape, below it still seems friendly and green, embedded in endless lavender fields. Above, it is barren and brutal, turned away from man, comparable to a lunar landscape. "Ventoux has the massiveness of the mountain, he is a god of evil to whom sacrifices must be made. A true Moloch, a despot of cyclists, he never forgives the weak, makes pay an unjust tribute of suffering. From its very shape, the Ventoux is appalling: it is bare, the very principle of dryness; its absolute climate (it is much more a climatic essence than a geographical space) makes it a terrain of damnation, a place of testing for the hero, an upper hell, as it were, in which the rider will give proof of his chosenness." This is what the French philosopher and writer Roland Barthes wrote in his essay "The Tour des France as Epic".Today we talk to Clara Koppenburg from Lörrach, professional road cyclist for the French team Cofidis. As a climbing specialist, long and steep mountains are actually nothing special for her. Mont Ventoux, however, is a different story, and she was able to conquer it at the Mont Ventoux Challenge for women, which took place for the first time this year. Clara not only conquered this giant, but in second place, just behind Italian Marta Calvalli (FDJ), she also conquered the rest of the field. In total, the riders had to contend with almost 100 kilometers and 2700 meters of altitude. The virtual QOM (Queen of the Mountain: 1209hm, 24,04km) was won by Clara with a time of 1:03:42 hours.


Clara, you were on top, on the summit of Mont Ventoux. Say, why was that in every respect your personal highlight?
Last year, I suffered a severe pelvic and shoulder fracture during the Giro Italia. I had to take a complete break for a total of three months, of which I spent a full four weeks in Merian Iselin Hospital and then another four weeks in a rehab clinic in Germany. At that time, the idea of riding up such a mountain (fast) was unimaginable.

How did you get back on the saddle?
From the day I was discharged, I received daily physical therapy at the cross clinic and "trained" to the extent possible for me. The whole way of rehab was not easy physically and mentally, with a lot of pain and mental setbacks.

What makes you think of Mont Ventoux, of all things, in this difficult time?
In early October, my family and I spent a weekend vacation in the Mont Ventoux region. This was the weekend when I was able to ride my bike outside again for the first time. It was only 30km on my mom's e-bike, but still it was just a wonderful feeling. A feeling of relief, a feeling of freedom and the confirmation that cycling in nature just makes me infinitely happy. And that weekend was also the first time I saw Mont Ventoux in reality. I knew the mountain from stories, pictures and television, but then to see it truly in front of me was incredible.

What was going on in you?
At that time, the mountain was insurmountable for me. In life, I could not have imagined to contest even the first kilometers. And that was exactly the moment when my ambition took hold of me. I knew that in 2022, just eight months later, the first edition of the Mont Ventoux Challenge for women would take place there, and I made a bet with myself inside that I wanted to be there at the start line. Not only that, but my goal was to finish in the top 10.

A bet? After such a serious injury?
This has driven me enormously and really brought out my willpower to fight my way back. I started with the e-mountain bike, then came the e-gravel bike, until I finally sat on an e-race bike again to slowly get used to the riding position and feel.

And how did it go from there?
In addition to the slow increase outside, I trained daily about 3-4 hours in the crossklinik. Stability and strengthening exercises, as well as units on the bike ergometer were the main component of the rehab. Already in December I was able to go to a training camp in Spain with my new cycling team. At the end of February I rode my first races and got closer and closer to my goal. Good training values and the first successes motivated me and gave me self-confidence and increasingly I was looking forward to the Mont Ventoux.

Then the Challenge was on the agenda. Tell me, how did you approach the mountain?
To be prepared for the race in the best possible way, I arrived independently of my team a few days earlier and drove the entire race route to get a first impression. From various stories I heard that Mont Ventoux is not a normal mountain. Due to the climatic changes, the sometimes strong winds, the altitude and the bright, barren landscape, especially the last 6 kilometers seem endless. On my personal course inspection, I had immense respect beforehand, but when I arrived at the top, I felt pure joy and knew inside that I can drive a good race.

And then came the big day.
Inwardly I was very excited and tense, yet I was very much looking forward to the race. It seemed almost like a reward for all the hard work I put into my comeback. And indeed, the race went ideally for me.

How did you approach it?
I tried to save as much energy as possible until the final climb and stay as relaxed as possible. Until 6 kilometers before the finish we were still a relatively large group, but then the fireworks started. It was attacked, the pace was rapidly tightened and without really noticing it, we were at some point only five riders.

A pentathlon...

So to speak. After I followed two attacks, the counterattack came from Marta Cavalli. I was the only one who could still follow her briefly, but then I also had to let go and so I drove the last 3 kilometers my own pace.

What was it like up there?
It felt epic. People were cheering for us, everything in the body hurt, the legs were burning, the lungs were pumping, the lactate made everything in the body tingle.

A fight against all the adversities of this sport?
What's bad is that you see the finish line in front of you all the time, but you feel like you're not getting any closer to it. In front of me Marta, behind me two other riders. Words like "everyone is suffering", "just a few more minutes and you'll make it", "if you give up now you'll regret it", "Clara, pull yourself together", "you'll make it"... It's hard to describe what goes on in the body and head in moments like that. I gave everything and when I finally turned the last corner, the finish line was still 50 meters away and I knew that I would definitely be second, I felt a sense of pure relief and joy. The nicest thing was that my dad was waiting for me at the finish line and gave me a big hug.

And after that?
I was so incredibly proud of myself that second place felt like a victory. This race showed me that - if I believe in myself - go my own way and work hard, I can achieve the goals I set. I can hardly imagine any other situation in life where you feel such emotions. And these are exactly the moments that drive me every day to give everything in training and in life.

8/4/2022,

Beat the Heat - How a hot bath after exercise can boost performance in the heat

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World Championships in Doha, Olympic Games in Tokyo and Giro in Italy - athletes often have to perform at their best in temperatures above 35 degrees. In the process, heat is one of the biggest enemies of performance. To cool down, the body begins to sweat profusely. In addition to the high water and electrolyte loss, sweating is also an additional burden on the cardiovascular system and leads to premature fatigue and a drop in performance.

To counteract this, athletes should train for 10 to 14 days in the heat to adapt to the climatic conditions at the upcoming competition.

The result of heat acclimatization is a decrease in body temperature, an expansion of blood plasma volume and an increase in sweat rate. These adaptations improve athlete performance at high temperatures.


Unfortunately, heat acclimatization is often not easy to implement because it requires either a move to a hot region or daily training in heat chambers. Neither option for heat simulation is cheap, impractical, or in some cases, impossible to implement.


An easy way to acclimate the body to heat is to take a hot bath immediately after a workout.


In a study, Zurawlew, Walsh, Fortes, and Potter (2015) investigated whether daily hot bathing after exercise would induce heat acclimation and improve endurance performance under hot conditions. Tested were 17, non-heat-acclimated athletes, over an intervention period of 6 days, which included a daily 40-minute treadmill run at 65% of VO2mx under standardized conditions (18°). The test group (n=10) took a 40-minute bath at 40° immediately after training, while the control group (n=7) took a thermoneutral (34°) bath. Before and after the 6-day intervention, participants completed a 5-kilometer run at high temperatures of 33°.

The test group showed a lower resting body temperature and a lower body temperature during exertion. Also, perceived exertion was lower in the test group and a 4.9% increase in performance was measured in the heat-acclimated athletes. 2015 John Wiley & Sons A/S. Published by John Wiley & Sons Ltd.

Heat stress after exercise improves heat adaptation at the cellular level by increasing the levels of mitochondrial enzymes in skeletal muscle. This leads to improved fitness.

Cardiovascular health is also increased with regular hot baths after exercise.

Athletes have a temporarily weakened immune system after hard training and competitions. Hot baths after exercise stimulate the immune system and can thereby reduce the risk of infection.

So hot bathing after exercise can be a simple, practical and effective heat acclimation strategy to improve endurance performance in the heat.


Practical and Safety Guidelines


Since heat stroke may be imminent if not performed properly or if physical warning signals are ignored, the following recommendations are given for practical use of hot baths after exercise:

Immediately after a moderate exercise session, a hot bath (40°) should be taken for about 15 minutes. The duration can be increased from time to time up to 5 minutes. The temperature in the water should feel "hot" but not so hot that it hurts. Be sure to listen to physical warning signals or internal concerns and stop the procedure.

After getting out of the tub, it is recommended to sit down for a few minutes to avoid a slight headache or dizziness.

If you want to get used to the heat immediately before a competition, daily bathing is advised, starting about 10 days before the event. If a long-term higher heat tolerance is desired, this "heat training" can be incorporated into the training schedule every two to three days.

References: Zurawlew, Walsh, Fortes, Potter. Post-exercise hot water immersion induces heat acclimation and improves endurance exercise performance in the heat. Scand J Med Sci Sports DOI: 10.1111/sms.12638.

7/21/2022, Clara Koppenburg

Nicole Scheidegger - bike courier & ultra distance rider

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Tell us how you came to your passion?
I do not come from a typical sports family. But I always had the urge to move. So I started jogging at school time, simply because it is cheap and you can do it anywhere. When I decided to go vegan a little later, I met some vegan triathletes. Fascinated by them, I also wanted to ride my bike more. At 17, I bought my first road bike. During the training for the first competitions, I quickly realized that I much prefer to sit for hours on the bike than to ride short units. After only one season of one triathlon and a few duathlons (swimming just never became mine), my plan changed and I started riding longer and longer distances. I rode my first 200 km in December 2015 because I just felt like it.

What do you do for a living and how do you combine your job and all your training? How many hours/kilometers do you ride a week/year?
I have been a bike courier for over three years. However, I actually completed an apprenticeship as a biology lab technician, but never quite became happy there.It's actually not quite as easy to combine my work shifts with private rides as you might think at first. It's also a kind of training, but I have to adjust my free time because of the workload. It has taught me the importance of rest. Instead of following an exact training schedule, I focus much more on what my body needs in terms of recovery. This of course includes stretching, Blackroll, massages, dry needling, active recovery, cold, heat, etc. I'm almost an expert at this by now and it can be fun too.I average 2-3 hours of cycling a day, so that's 10,000-15,000 km a year, depending on how much road biking and mountain biking is involved. The Kurierschichten make up about 200 km a week. But all this is then divided into 4-5 days a week.Slowly, the work but also takes away too much energy and time for cycling and there will also still be this year professional changes with me, on which I am very excited.

Which events / routes have you already completed? Was there a favorite?
I rode the HOPE1000 last year: 1000 km and 30,000 meters of altitude - from Lake Constance to Montreux with the mountain bike over hill and dale. That was very exhausting, but it's just fun to be all alone all day in nature. In addition, I have already done two Everesting, one of them quite typical 8848 meters of altitude in one climb and the second in the form of "everestingROAM". Here you are free as far as the route is concerned, but you have to ride at least 10'000 vertical meters and 400 km and that within 36 hours. In the first one you are not allowed to sleep, in the second one you are. I like such challenges, because you can do them anytime and anywhere and you are not dependent on any official event or date. Just you, your bike and nature (and the weather). That's why I also like to just ride longer bike tours alone. In 2017 I was 3 months in Austria and Germany on the road, 2019 a month in France. Since I take it but for my conditions comfortably. (The latter 3200 km in 28 days)

How do you organize yourself at such an event? Food, material, route, luggage...?
Mir says at these events most that you have to do everything, really everything yourself. There is no support car and no one who organizes accommodation and help. That gives you an infinite amount of freedom. You can sleep, eat and stop where and when you want and are not dependent on anyone. But that also means that you have to carry all your stuff yourself. But now there are bikepacking bags in all shapes and sizes for everywhere on the bike. That was not so 5 years ago. Since there was a saddle bag and a handlebar bag. Now you have the agony of choice. I have recently also a frame bag, which is very convenient. Luggage such as sleeping pad, sleeping bag, clothes, toiletries, tools, spare parts, electronics such as powerbank and cable and lots of food, belonged to the bikepacking with it. Depending on where you are traveling, but you have to plan it well. Since we are in Switzerland with a store or gas station every 2 km much too spoiled. But I have already planned a route in the Jura with the mountain bike, on which I could not buy food for a whole day. For the last 700 km to the North Cape, we have also received a listing of all accommodations and stores that have space on two A4 pages. There you have then several times for 50 km just nothing and I'm really looking forward to it.

What was your best moment so far?
I do not know if there is a specific moment, but it is always very special and exciting to drive at night. For this, of course, you need good light and then it is often even safer than during the day, because there is simply much less traffic. Cars overtake with 3 meters distance, simply because the space is there! You see and hear other things, experience beautiful sunrises and sunsets and it's very cool to have 100-200 km on the speedometer already at 6 in the morning when you stop at the first bakery.

Tell us more about your Everesting challenge: (dates, feelings, preparation, post-challenge feeling...)

My first Everesting at the Grosse Scheidegg was very special for me. It was also the first big challenge that quite a few people knew about. I usually tell my plans only close friends and the rest of the people I surprise on Instagram and Strava. So for me it was clear that I had to do it and I prepared very well for it because of that. I knew it would be harder mentally than physically. The body has reached a level at some point where it can do almost anything. The head, however, can be very loud. I knew that I would have to ride up the same climb at least 9 times, so I was already constantly riding up the same climbs over and over again in training in the area to get used to the feeling. The weather also played along relatively well on day X. The first thunderstorm came late in the evening and forced me to take a longer break. As riding time I had less than 16 hours per se, but my break management increased the whole thing to almost 23 hours. But that was ok, I had no idea how everything was going to go. It was an awesome feeling afterwards either way.My everestingROAM last year was more like the opposite. I was still on vacation, I was bored, and I was still in mode just after Hope. So one Sunday night I secretly got on the train and just texted a friend what I was up to. I got to Meiringen just after 8pm and I had a pretty good route planned in my opinion. I just didn't quite consider that it would be pretty cold at 2400 m above sea level in the middle of the night. I was then so reasonable and have already taken a break after the first time Grimselpass. I had my emergency sleeping pad and bivy sack with me, so that was no problem. But this challenge comes in two versions and so I had to switch to the other one. In short: I just wanted to do the 10'000 vertical meters without sleep as fast as possible, but then had to increase to 400 km because of sleep - I think it would have been 300 km otherwise - and do the whole thing in 36 hours. When I had about 6000 meters of altitude, it slowly dawned on me what was still ahead of me and that I definitely already had better ideas. However, I made it in time the morning after the second night. It took me about 35.5 hours. I was already regretting the whole action a bit, but in the meantime I can laugh about it. It showed me my limits and those of nature, but I still made it, which makes me very proud.

Was there one thing you learned about yourself through such events? How have such events/tours changed you?
Such challenges always show me that mental strength matters much more than physical condition. Of course it needs a basic endurance, but once you have it, you can really almost move mountains. Or just keep going up and down them over and over again :D It certainly made my self-confidence a lot bigger too, and I can remember it even when I'm doing annoying tasks in everyday life that sometimes seem too difficult.

How do you prepare yourself?

I make sure that I and my bike are ready and the rest I actually let come to me. This has now reached a level that it sometimes stresses me out when I have to decide where to stay the night before. Control freaks definitely can't take a vacation with me. I feel almost the safest when nothing is fixed and I can decide spontaneously.

What kind of material do you ride (bike, clothes, tires...)
I currently ride a road bike from Argon 18 with disc brakes. It's light and the disc brakes help a lot with braking at so many meters of altitude. When it comes to clothing, I make sure I can change for any temperatures. So arm warmers and leg warmers are a must. For multi-day tours merino wool (unfortunately because not vegan..) is really a gamechanger. I can wear baselayers and socks for days without them stinking. With my jersey, this is also an important factor, although I do not wear merino there. In addition, it should be very elastic, because I overload the back pockets partly very.

What must never be missing on a bike tour?
For longer tours: Definitely my stuffed animal! That has the best view directly on the back of the saddlebag and a delicious Coke.

Do you have a ritual after an event? What are you most looking forward to when crossing the "finish line"? (Special food, drink, shower...)
An extensive shower is definitely very motivating. If I was abroad for a longer time, I often look forward to food and iced tea here in Switzerland. Otherwise, however, I like to let it sink in and it can be that I just do nothing for several hours and just linger.

How do you motivate yourself during ultra distances and how do you overcome low points?
It helps me to divide the distance into small stages and not think on the first day about where I should be on the last day. When I realize my mood is in the basement, I try to change my attitude and not take myself quite so seriously. There is a good song by SXTN that helps me a lot with that. It's called "heul doch" and then always shows me how privileged I am to be on the road right now.

What are your 3 tips for people who have similar plans?
1. Do not compare with other people! You can always find a person who gets further and is faster or better.2. Ask experienced people for tips or make a tour together. 3. do not take it too seriously. It should be fun and the way is the goal! That really applies here.

What are your goals for 2022?
Deadends&cake:5 dead ends in eastern Switzerland, where there is cake. Will 400-500 km and certainly 9000 meters of altitude. I drive this together with a friend and we have no particular goal except cake.Nord Cap 4000: 3800km from Rovereto in Italy to Nordkapp in Norway. The whole "event" is "self-supported" and the clock never stops

Is there anything else people should know about you?
I am much more scared than most people think. Just because I'm out on my own doesn't make me fearless. I am constantly insecure and question everything and wish I was just at home in bed. But that's part of it, and I've always been rewarded so far.

Is there an event you'd UNCONDITIONALLY still like to do?
Definitely "The Transcontinental Race." I was also already twice on the start list. Once private circumstances came in between and the second time Corona. That is also the reason why I decided this year for the NC4K.

6/21/2022, Clara Koppenburg

Josephine Meissner - trail runner

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In trail running, the variety of terrain ranges from the trail around the corner, through dense forests, riverbanks to challenging high mountain trails. The focus is on experiencing nature and the fun of varied running.
Through unevenness and challenging and varied terrain, trail running, in addition to the cardiovascular system, trains the entire musculoskeletal system. Above all, trail running also affects the body and mind, as concentration skills are required and moving in nature has been proven to be good for us.
We met the likeable athlete Josefine Meissner, who tells us more about trail running.Josephine lives and works in Basel as a physiotherapist, but that does not stop her to explore the world by bike or on foot. From Golden Trail Series to Swiss Championship to Crossing Iceland, Josephine is at the start. We want to know how Josephine prepares for these off-road runs, how she is able to combine this with her job and what drives her to train several hours a day.

Since when have you been trail running and how did you get into it?
I've only been training really regularly for 3 years. I ran almost daily before but without a plan, more on a whim. My interest in trail running was awakened in 2012 in New Zealand. There I was lucky enough to live with a family that was permanently on trails by bike or on foot. After my first week in New Zealand, they signed me up for a 12h mountain bike race. However, with my initial poor English skills, I had no idea what I had signed up for and at only 15 years old, I was able to win my age group of course since no one else was under 16. After my exchange year in New Zealand, my interest in endurance sports was piqued.

What do you enjoy so much about it?
To cover long distances in terrain, experiencing the unexpected and discovering new, remote places. In the high alpine area, everything is much more extreme. The exposure, the weather, the amount of vertical meters to reach a summit, the solitude, the silence. Extreme dimensions for running.I like the technically demanding running in the terrain to which it almost takes some courage. Apart from that, I am a competition type and love challenges.

Which races and events are you aiming for this year?
Last year I had to sit out: Pfeiffrisches glandular fever. Nothing went more. I was happy to get up the stairs. But since last winter I am again in the construction. To warm up I plan to do a few small races of the Jura-Top-Tour and a half marathon on the road. Then I will start with the Swiss Canyon Trail and the Golden Trail Series: TOP20RUN Gornergrad Zermatt and Sierre Zinal. In between possibly the Berglauf SM and finally the Swiss Trail Tour.

Which events have you participated in so far and were there favorites?
I like the small events in the region with the interesting course profiles. But the focus is of course on larger competitions, where I can compete nationally and internationally with other runners. There my favorites are Sierre Zinal, Swiss Canyon Trail, Bernina Utraks, Eiger Ultra or Swiss Alpine.

How do you prepare for the trail running events? (What kind of training, how many hours per week, etc.)
I would say that the training is very similar to a marathon runner except that I often do my endurance runs on trails and the intervals regularly on hills. Over the past few years I've been averaging between 12 to 15 h of training per week. Now I have finally finished the relatively time-consuming studies and would like to increase the volume this year significantly.

How do you reconcile work with training?

I'm currently not working 100% which allows me to train before and after work. Also, as a physical therapist, I have the opportunity to do certain workouts (e.g. strength training) right where I work, so I can also use my lunch break effectively.

What tips do you have for other trail runners?
Variation helps not to lose the fun and to stay motivated. Balancing with other sports such as mountaineering, skimo, or racing/gravel biking expand skills and are a great way to additionally work on fitness.Training with friends is another tip to keep training varied or to secure some support for intense sessions.

What is your "must have piece" for runs? (Special shoes, pants, gel...)
The most important thing for me is my own food and of course my own running shoes. ;)

Do you have a specific ritual to get into the flow or a trick when you experience a low point during the run?
Before the race and during the warm up, I really like to listen to music. The low point during a run is sure to come! If not, you were going too slow ;) It helps me to be mentally prepared for the low point (visualization) and then have strategies ready to prevent getting into negative spirals with the thoughts.

How do you feed yourself during the race?
In the competitions I currently focus on distances between 20 and 50 kilometers. On these distances I take care of myself with gels and carbohydrate drinks. I take something every 30 minutes on average, unless the weather conditions are extreme. The refreshment, during a steep climb, is often easier, because the pace is lower and depending on the even can be run/walked without losing speed/time. Depending on the training session, I take care of myself there with gels or exclusively carbohydrate drinks. On the very long endurance runs, it is also times salty nuts or a bar.

Is there something you look forward to the most during the run, once you are at the finish line?
The victory or a good result if it goes well ;-) But often it is also so banal things, like chips or a subsequent bath in a cold mountain lake or river.

In addition to trail runs, you also strive for an Island bike tour. Tell us more about it!!!
This summer I'm traveling to Iceland on my gravel bike. My big goal: to be the first woman to complete a documented unsupported non-stop crossing of the Icelandic highlands in under 24 hours, if possible. Distance: about 400 kilometers with 4000 meters of altitude.90% of the route is over gravel and volcanic rock through the largest dry desert in Europe. Also special: numerous tricky river crossings on foot.To know what to expect and to be able to better assess the project, I will complete a large part of the route twice. The first time spread over several days as an exploration with the tent from the south. The second time as an attempt, non-stop in one day. This time the most direct route from the north back to the south. Afterwards, I continue leisurely exploring other areas in Iceland and bathing in hot springs until I get webbed feet.

Last but not least: Is there a dream event/competition that you would like to participate in someday?
My next big goal is to run the entire Golden Trail Series.Ultras are also a big goal for me otherwise. Maybe next year is already the first distance with 50+km an.
Dear Josefine, we thank you, for the sympathetic and interesting conversation and wish you a successful and injury-free season.

5/30/2022, Clara Koppenburg

Interview with Franziska Strübin-Häring (Head of Physiotherapy)

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Name: Franziska Strübin-Häring
Occupation: Physiotherapist
Where did you grow up? In beautiful Switzerland in the countryside.
At Crossklinik since: 2012
Describe yourself in 3 words: Enterprising, Determined and Dedicated

Have you always wanted to be a physiotherapist and what made you decide to become one?
When I was about 6 years old, I was allowed to accompany my dad to physical therapy. He was treated and I was able to frolic in the training room as a sports-minded child, which is why I have wanted to pursue this profession for as long as I can remember.

What was your career path up to that point today and how did you come to Cross Clinic?
One of my internships in my undergraduate program was at the Merian Iselin Clinic. The patients of the Crossklinik, who are treated as inpatients, are cared for at the Merian Iselin Klinik. There I found the patients of the Crossklinik to be extremely friendly and sporty, which is why I first became aware of the Crossklinik. After graduating with a bachelor's degree, I completed training in sports physio, manual therapy, manual lymphatic drainage, dry needling, as well as further training in didactics, quality management, personnel management, etc. This path led me to the Crossklinik in addition to my master's degree. This path led me, in addition to the Master's degree in physiotherapeutic rehabilitation, to teach in manual therapy as well as in sports physiotherapy. In addition, my heart always beat for sports coaching, which I practiced for years (basketball, handball, track and field, bobsled).

What do you enjoy most in the cross clinic?
The interdisciplinary collaboration as well as the short decision-making processes are terrific. To be surrounded by a motivated and innovative team is daily happiness!

Who was your most exciting:r/extraordinary:r patient:in?
There are a few. On a daily basis, I deal with great personalities and different rehabilitation paths, which makes my day-to-day varied and exciting. One exceptional patient is a gentleman who is 80 years old and runs 2 marathons every year. This impresses me greatly.

Is there any other area in physical therapy in which you would like to further your education?
There is no area of physical therapy in which I would not like to further my education.I am still burning for this matter.

What three qualities do you think a physical therapist should possess?
Empathy/honesty, patience and reliability.

What do you do in your spare time?
Spending a lot of time outside, whether on the tennis court, wakeboard/snowboard, or in the garden.

What do very few people know about you?
That I work on my impatience every day.

Where do you see yourself in 10 years?
I hope that I can make my everyday life as varied and self-determined as it is at the moment.

If you had three wishes free, what would they be?
1. To be able to spend more time with my family and friends. 2.To be able to invest more time in my continuing education.3. To be able to enjoy/appreciate the present moment more (be patient and content).

What is your favorite way to relax?
See Free time.

Short and crisp:
Coffee or tea? Tea, but rather rarely.
Mountains or beach? Definitely both!
Series marathon or thick book? Neither.
Disco or game night? With rhythm in the blood the dance leg must be swung.
Meat or vegetables? Both and.

5/9/2022, Clara Koppenburg

Nordic Walking - much more than a "lame housewife sport"

Nordic Walking

Smiled at and underestimated: Nordic Walking is often classified as a simple "housewife sport". Why Nordic Walking can be seen as a competitive sport, what health benefits the sport offers and what it depends on the technique, we explain to you here.

Behind the name Nordic Walking is nothing more than a brisk walking with sticks. Already in the 50s, the sport was practiced by Nordic cross-country skiers under the name Skigang. In 1997, Nordic Walking was then introduced for the first time as a popular sport. Today, about one-fifth of Germans practice the sport.

Why the sport nevertheless has a notorious reputation is probably because a large part, due to lack of technique, rather walks the sticks instead of using them actively. With proper pole use and coordination, the poles serve as additional stability, which can increase the walking speed. Only then can Nordic Walking be considered an effective total body workout. While cycling and jogging mainly stresses the lower extremities, Nordic walking additionally trains the entire upper body, including arms and neck.
Like all endurance sports, Nordic walking has a positive effect on the cardiovascular system, the heart vessels and blood pressure, and improves mental health. Since Nordic Walking is a particularly joint-gentle and gentle way of moving, it is advised especially to people who like to move outdoors, are beginners in endurance sports or cannot jog due to injuries. Because of its easy-to-learn technique, flexibility and simplicity, and inexpensive equipment, Nordic walking is suitable as a sport for the masses.

To achieve the desired training effect, the exact movement sequence should be learned in a course. Online tutorials can also help to learn the right technique. The most important thing is the movement in the cross form, that is, arms and legs move "crosswise". Also, poles and heels should always be in contact with the ground crosswise at the same time. If the right heel touches the ground, the left stick should have ground contact. Care should be taken to ensure that the stick does not penetrate too far forward, as this prevents good push-off. The optimal point of insertion of the stick is at the level of the opposite heel. When holding the stick, make sure that you do not hold it tightly after the kick, but only carry it loosely in the loop.

To start Nordic walking, all you need are sticks, good shoes and sportswear. With the sticks it is to be made sure that it is walking and not trekking sticks, since these are usually lighter and have a different loop system. To determine the correct stick length, the rule of thumb serves: body height x 0.7.

More importantly than the stick selection is however the correct footwear. Here it is worthwhile to make a running and gait analysis to find the ideal shoe. The ideal shoe should be light and robust and support the typical rolling movement of the feet.

Short and sweet, why Nordic Walking is the perfect sport for you:
1. Independent of season, time of day, weather and terrain
2. Excellent for people with sporting handicap (weight, age, pre-existing conditions...)
3. Minimizes risk of common diseases
4. Easy to learn movement
5. In free nature, no fees for memberships etc.
6. Training of lower and upper body
7. Increased calorie consumption than when walking
8. Sticks give scope for further strengthening exercises
9. Inexpensive material
10. Directly from the front door possible

Are you already enthusiastic Nordic walker or we could inspire you new?
Then it is only: to the sticks, ready, go! No matter at what level you are, we offer group courses in which we specifically address your needs.
Sniff nevertheless times purely: Learn more on our website.

4/11/2022, Clara Koppenburg

Interview with Michael Schmidt (Head of Physiotherapy)

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Name: Michael Schmidt
Occupation: Dipl. physiotherapist
Where did you grow up? Lake Constance
At Crossklinik since: 01.01.2012
Describe yourself in 3 words: Ambitious, pragmatic and passionate

Did you always want to become a physiotherapist and what made you do it?
At first I wanted to study medicine (I come from a medical family) and started with physiotherapy to "pass the time". I quickly realized that physical therapy was exactly what I had in mind for a career and stuck with it.

What was your career path up to that point today and how did you get involved with the Cross Clinic?
I previously worked in a rehabilitation clinic for orthopedics, sports medicine and rheumatology for 8 years after graduating. However, this was not satisfying enough for me in the long run, as we almost exclusively cared for inpatients and thus one could never accompany the patient until therapy was completed.

What do you enjoy most about Crossklinik?
Definitely the interdisciplinary cooperation with the different areas, respectively with doctors, sports scientists but also the HR department, the practice assistants or the reception staff. I also enjoy working in sports, as exercise and sports have always been my passion. So of course my patient clientele at Crossklinik is perfect!

Who was your most exciting/extraordinary patient:in?
Quite clearly a young patient who had almost lost courage and hope after a long phase with pain and various operations, but in the end was able to return to his sport. Today he can move again without pain and is playing basketball again. I was able to support and accompany him significantly on this path. These are patients who remain forever in the memory.

Is there still an area in physical therapy, in which you would like to further educate yourself?
That is certainly osteopathy. In addition, however, it is important to me that I continue to pursue and deepen the additional qualifications that I have already obtained. I want to stay up to date here.

What three qualities do you think you should have as a physical therapist?
Sense for people, communication skills and the ability to work in a structured way.

What do you do in your spare time?
Western riding, running and swimming. In the winter skiing and snowboarding and cross country skiing.

What do very few people know about you?
I run with my two brothers every year for a week on the Camino de Santiago - we always pick up where we left off. In recent years, unfortunately, it has often fallen out, but we will eventually arrive together in Santiago de Compostela.

Where do you see yourself in 10 years?
Continuing to be happy in my job.

If you had three wishes free, what would they be?
One would be enough - peace on earth!

What is your favorite way to relax?
Of course, sports in nature, even if that may not be relaxation for many.

Short and crisp:
Coffee or tea? Coffee
Mountains or beach? Beach
Series marathon or thick book? Series marathon
Disco or game night? Neither
Meat or vegetables? Vegetables. I've been living meatless for almost 30 years.

3/7/2022,

Healthy Food Day

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What characterizes a healthy diet and how do we manage to implement it in everyday life? Celine Matter, nutritionist from Basel, clarifies in our blog.

Healthy nutrition is a big topic in our society. It is crucial for a healthy and long life. To pay even more attention to this, the Association of Nutrition and Dietetics (VFED) created March 7 as Healthy Eating Day in 1996. The aim is to consolidate the theme of healthy and conscious nutrition in the everyday lives of people, with nationwide actions.

Yet what characterizes a healthy diet and how do we manage to implement it in everyday life? Celine Matter, Ernährungswissenschaftlerin from Basel, clarifies:

How did you come across the topic of "healthy eating"?
With the diet I have dealt in my youth as a track and field athlete the first time and was due to a performance slump even with the nutrition counseling.

What does healthy eating mean to you?
Healthy eating means to me that varied and versatile food is eaten and that there are no prohibitions. This means that no individual foods or even entire food groups (such as carbohydrates) are banned from the diet or you no longer allow yourself anything sweet. So for me, a healthy diet is one that is free of prohibitions and as varied as possible.

What should a healthy and balanced diet look like in everyday life? What are the basics?
For a healthy diet, you can be guided by the Swiss food pyramid. This can be taken as a basis and individual adjustments can be made, because each person has a different need for nutrients.

How do I find out which diet is right for me?
It may sound banal, but we should simply listen to our body for this. Our body tells us very precisely when we need more energy or when we have taken too little carbohydrates, for example. It is more difficult to recognize these signals, because we are accustomed to let our diet be controlled by diets and regard ravenous hunger for sweets as a lack of discipline instead of a signal from the body that possibly too few carbohydrates have been eaten.

Do you advise men and women to eat the same foods?
In principle, there is no reason that men or women should consume different products. What differs, however, is usually the energy requirement, which is usually higher in men. This means that men should eat more in most cases.

For many, healthy eating is associated with more effort and more cost. How do you see that?
Healthy eating can be easier than you think. It doesn't always require cooking either. A simple yet balanced meal is for example 1-2 rolls, 2 carrots and some herb curd for dipping. So even in just 5min can quickly create a healthy menu. If you prefer to eat something warm, you can also use frozen vegetables. This contains exactly the same amount of vitamins and minerals and the time-consuming preparation is omitted.

"In a healthy body lives a healthy mind" - so the saying. Does diet really affect our well-being? What about "occasional sins"
Absolutely! Without nutrition that meets our needs, our bodies do not function optimally. This includes sweet and salty snacks, which, by the way, may also be incorporated daily, completely without a guilty conscience. As with almost everything, it is about the balance between the different products, as well as the energy intake.

As a nutrition expert, what do you think are the biggest/most exciting nutrition trends of the last few years? (Vegan, Paleo...)?
The trend I currently encounter the most is unfortunately still the ketogenic diet*, which unfortunately does not provide our body with all the nutrients it needs. In general, I'm not a fan of diets of any kind.Another trend is towards plant-based diets. This makes sense from the point of view of sustainability, but there are also forms which are questionable from my point of view. With it I mean that with a plant-emphasized however one-sided nutrition fast times deficiency symptoms can occur.

What are the biggest/most common misconceptions/lies in nutritional medicine?
That we have to do without something so that we feel better. And that a lower weight means a person is healthier. Weight discrimination is on the rise in our society which is frightening to me. Having a higher weight does not mean that a person lives less healthy, there is unfortunately too often stigmatized.
Felt today every second has a gluten intolerance or lactose intolerance. How are such intolerances to be classified from a nutritional point of view?
Lactose intolerance occurs in Switzerland in about 20% of the population. Celiac disease, also known as gluten intolerance, is an autoimmune reaction to gluten, a component in various grains. Celiac disease exists in 1% of the Swiss population. However, it can be assumed that a low percentage also reacts to wheat components without suffering from celiac disease. However, the high numbers that one hears in everyday life are unrealistic from my point of view. In my everyday consulting work with athletes, I see again and again that the energy intake is much too low and that a so-called RED-S exists. In a RED-S, the body does not get enough energy and various functions run in economy mode. This also includes the gastrointestinal tract. I have often experienced with these people that gluten-containing cereals and other products are better tolerated when the energy supply is again covered. "Blame" for the intolerance in these cases was not the gluten, but the too low energy intake.

Is there a particularly important rule or aspect that you like to give athletes / non-athletes?
Be mindful. This sounds simple, but it brings an incredible amount. If we listen to our body and in parallel follow a varied diet without prohibitions, we usually feel better physically as well as mentally.

What tip can you give our reading to make the first step in the right nutritional direction?
Get rid of recommendations that prohibit products. (Exception applies to medical conditions that require a specific diet such as a gluten-free diet for celiac disease).
Thank you very much Celine for the interesting interview on the subject of "healthy eating".

About Celine Matter Since graduating in 2016, Celine Matter has been working as a nutritionist. As a former track and field athlete, her passion is sports, which motivated her to focus on sports nutrition. From 2017-2021, she worked at the Merian Iselin Clinic where she supported various athletes and support programs. Since 2021, Celine has been working as an independent nutritionist at "compeat nutrition" and will move into the Crossklink space later this year.


*Ketogenic diet: low-carbohydrate (maximum 10% per day), but high-fat (60% per day) diet, which leads to a change in energy metabolism in the body.

11/10/2021, Dr. Andreas Gösele-Koppenburg

Arthrose – Wenn Gelenke schmerzen

2018 19 01 November DE Medizin

Die Anzahl der Sportler mit degenerativen Gelenkserkrankungen (Arthrosen) hat in den letzten Jahren deutlich zugenommen.

Die Zunahme dieser Erkrankung erklärt sich nicht, weil wir heutzutage weniger belastungsfähig sind, sondern weil die Bevölkerungszahl stetig steigt und das Sterbealter in den letzten Jahrzehnten angestiegen ist. Gleichzeitig haben sich mit wachsender Technologisierung die körperlichen Belastungen vom Arbeitsplatz in den Freizeitbereich und hier vor allem in den Sport verlagert. Wir haben demzufolge eine Situation einer älter werden- den Gesellschaft, mit zunehmenden Erkrankungen des Bewegungsapparates, die gern Sport treiben möchte und dies aus medizinischer Sicht auch soll.


Was ist Arthrose?

Arthrose ist die weltweit häufigste Gelenkserkrankung. Wir gehen davon aus, dass rund 60 Prozent der älteren Bevölkerung davon betroffen ist. Aber es ist nicht nur eine Erkrankung der älteren Generation, es können auch schon junge Menschen Beschwerden haben. In diesem Fall vor allem nach Unfällen. Die Arthrose betrifft das ganze Gelenk. Das bedeutet, dass nicht nur der Knorpel betroffen ist, sondern auch der Knochen, die Gelenkkapsel und die Bänder. Es kommt zu einer Veränderung der Knorpelqualität und zu einer Verminderung der Knorpeldicke. Das Ganze ist begleitet von einer Entzündung, weshalb es auch praktisch immer zu einer Gelenksschwellung durch einen Gelenkserguss kommt. Mitunter empfindet man ein Hitzegefühl, wobei im Vordergrund der Beschwerden der Schmerz steht. Meist besteht ein Anlaufschmerz nach Sitzen und Liegen, aber auch ein Schmerz unter körperlicher Belastung und beim Sport. Mit der Zeit verdicken sich die Gelenke und die Beweglichkeit nimmt ab. Dadurch verkürzen sich Bänder und Muskulatur, was wiederum zu Beschwerden führen kann. Eine Spirale von negativen Effekten, die sich, wenn man nicht handelt, stetig verschlimmert.


Arthrose ist nicht gleich Arthrose ...

...Sport nicht gleich Sport. Die überwiegende Zahl der degenerativen Gelenkserkrankungen betrifft die unteren Extremitäten. Im Vordergrund stehen die Hüft- und Kniegelenke. Männer leiden häufiger an Arthrosen der Hüftgelen- ke (Coxarthrose) und Frauen an degenerativen Erkrankungen der Kniegelenke (Gonarthrose). Die Ursachen an einer Arthrose zu erkranken sind vielfältig und oft auch nicht eindeutig identifizierbar. Wenn beispielsweise jemand bereits in jungen Jahren eine schwere Knieverletzung erlitten hat und nur noch Reste eines Meniskus aufweist oder gar einen Kreuzbandschaden erlitten hat, so wächst das Risiko für eine degenerative Gelenkserkrankung. Das Gleiche gilt für Fehlstellung der Gelenke nach Brüchen oder Wachstumsstörungen. Häufig jedoch gibt es keine unmittelbare Ursache, und wir gehen heutzutage davon aus, dass es auch eine genetische Komponente gibt, die eine gewisse Veranlagung zur Arthrose mit sich bringt.


Viele Ursachen

Sekundäre Faktoren wie Übergewicht und Diabetes beeinflussen die Entstehung von Arthrosen in deutlichem Masse. Interessant ist in diesem Zusammenhang, dass Übergewicht nicht nur zu einer rein mechanischen Mehrbelastung der Gelenke der unteren Extremitäten führt, wie das zunächst anzunehmen wäre, sondern auch zu Arthrosen von Gelenken, die nicht primär durch das Gewicht beeinflusst werden (Hand und Finger). Die weit verbreitete Annahme, dass Sport und vor allem «zu viel Sport» den Gelenken schade, stimmt so nicht.

Es gibt sehr gute, neuere Studien an Marathonläufern, die über Jahrzehnte ihren Sport ausüben und eine deutlich grössere Knorpeldicke aufweisen als die «unsportliche» Vergleichsgruppe. Wenn allerdings beim Sport eine Gelenks- oder Knochenverletzung auftritt, dann kann das Risiko für eine spätere Arthrose steigen.

Fehlbelastungen, falsches Material (zum Beispiel falsche oder abgetragene Laufschuhe), aber auch Trainingsfehler können Arthrosen zwar nicht auslösen, das Entstehen einer degenerativen Gelenkserkrankung jedoch beschleunigen. Ungünstige anatomische Verhältnisse wie extreme O- oder X-Beine tragen ihr Übriges dazu bei.


Viele Multiplikatoren

Häufig findet man auch Kombinationen von Übergewicht, Achsenfehlstellungen sowie genetischen Faktoren, die sich dann nicht nur zu einem Problem addieren, sondern gar multiplizieren.

Ungeachtet all der genannten Faktoren ist und bleibt Sport gesund und wird von uns Sportmedizinern sehr befürwortet. Letztlich ist es das Mass oder wie man in der Medizin so schön sagt die Dosis, die darüber entscheidet, ob sportliche Aktivitäten gut sind oder aber zu Verletzungen und Erkrankungen des Bewegungsapparates führen können. Wir Ärzte sind somit in der Pflicht, unsere Patienten hinsichtlich ihrer sportlichen Aktivität zu beraten und fungieren in gewisser Hinsicht immer mehr auch als «Gesundheitscoach».

Auf jeden Fall sollten Sie sich aufgrund der Tatsache, an einer Arthrose eventuell zu erkranken, nicht vom Sport abhalten lassen. Sie sollten sich weiterhin ihrer Lieblingsbeschäftigung hingeben. Wie man nun Sport betreibt, wenn man bereits eine Arthrose oder eine Gelenksprothese hat, das erfahren Sie in den nächsten Ausgaben.

Basel

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