The Leader • Saturday, Nov. 14, 2020 • Page 1B
Garden Oaks instructor looking to ‘RISE’ By Betsy Denson
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betsy@theleadernews.com
When Garden Oaks resident Morgan Shields had her two oldest children, she said she suffered from postpartum depression. “I was struggling a lot,” she said. Before and after she gave birth to daughter Rue, Shields was exercising regularly, and she said it made all the difference for her sense of wellbeing. “It was a game changer,” she said. “I was addicted.” Now, after being a fitness instructor at a number of places, Shields has opened her own – RISE Fitness – in the driveway and patio of her new home. Shields describes the “perfect storm” of opportunity with a home that had enough space to accommodate outdoor classes and a desire to pare down her workload. After starting as an instructor at the Harriet and Joe Foster Family YMCA eight years ago, Shields also taught at Body Rock Pilates, The Studio Form Lagree and Crew Fitness. Last spring, she and a few other instructors created Warriors at Home, a series of online exercise classes. “I’m still noticing that people are not ready to be indoors,” Shields said. “People want an outdoor workout.” She held her first class on Sept. 19, the day that Houston ISD students were able to go back to campuses for in-person classes, and her classes were free for the first week. Now one RISE class is $10, five classes are $50, and a 10-pack is $75. There is also a monthly unlimited option for $100. There are several different classes available. RISE Strong is a class to build muscle that uses weights and resistance bands. RISE Shred is a full-body intense workout with cardio and strength intervals. RISE Slow is yoga and Pilates and RISE Shake is a dance class. An ivy wall provides privacy for
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Dr. Jaclyn Harrison Contributed photo With a background in dance and eight years of teaching under her belt, Garden Oaks resident Morgan Shields, front right, said she felt ready to start RISE Fitness.
participants, and Shields said she is adding a cover to provide more shade. Classes are capped at 12-15 people to provide opportunity for social distancing, and Shields asks clients to wear a mask except when exercising. All supplies are provided and there are even mint-infused towels for an after-workout pick me up. Shields said she has been encouraged by the response. “It is just such a boost to mental health, and it is great to see familiar faces and share a sense of community,” she said. She also has high praise for those who she worked with previously and said all have offered support and advice. Shields singled out Marcia and Dan Strange of Crew Fitness on West 22nd Street for going above and beyond. “Marcia told me where to go to
Contributed photo Morgan Shields recently started a business called RISE Fitness.
buy equipment and showed up to my first class,” Shields said. “She and Dan have been so amazing.” Even for someone who believes in the benefits of working out, Shields said she needs motivation, too. “Every day I have to convince myself that I still want to work out,” she said. Jennifer Perry said she is enjoying the classes because of the community that Shields creates. “No matter your fitness level, she is encouraging and meets you where you are at,” Perry said. “Her classes are hard but fun and she always finds a way to push you a little further than you thought you could go.” For information on RISE and class sign-up, see @RISEFitnessHTX on Instagram or Morgan Boisture Shields on Facebook.
How to relieve knee pain through stretches and other exercises you can do at home Houston Methodist Hospital For The Leader
Our knees are two of the largest, most heavily used joints in our bodies. It’s no wonder that knee pain is both pretty common and pretty hard to ignore. “In many cases, knee pain can be treated at home via stretching and strengthening exercises,” says Dr. Robert Alan Jack, orthopedic surgeon specializing in knee surgery at Houston Methodist Hospital. “However, some types of knee pain can also be the result of a serious injury that requires evaluation and treatment by a specialist.” Whether your knee pain is due to aging, overuse, muscle tightness or weakness, we are here to help you understand how to alleviate your pain and recognize signs indicating serious injury. Common causes of knee pain Your knee is a complex joint. Pain can occur as a result of problems in the knee itself and tightness or weakness in the muscles or inflammation in the tendons surrounding it. Common causes of knee pain include: • Knee arthritis – pain while bearing weight or in motion, or stiffness and pain felt while moving your knee out of a position it’s been in for an extended period of time • Tendonitis of the quadricep or patella tendon – tenderness or tightness either above the kneecap (quadriceps tendonitis) or below it (patellar
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Contributed photo Knee pain is common, whether due to aging, overuse or muscle tightness or weakness. Stretching and other forms of exercise can help alleviate the problem.
tendonitis), which may worsen after prolonged sitting, bending, jumping, or squatting • Anterior knee pain – pain around or under the knee cap that can cause stiffness when sitting, discomfort after prolonged running or hiking, or sensations of popping, grinding or crunching • Knee injury – sudden onset of pain accompanied by some level of damage to the meniscus or ligaments that cushion and stabilize the knee joint “Most types of knee pain can typically be self-managed at home through over-thecounter pain relievers and stretching and strengthening exercises,” says Dr. Jack. Improving joint mobility involves daily stretching and flexibility-improving exercises. Improving stability entails strengthening the muscles that help support the knee, including core, gluteal/hip, quadricep, hamstring and calf
muscles. Exercises to help relieve knee arthritis pain The most common cause of knee arthritis is osteoarthritis, which becomes more common with increasing age. Over time, the cartilage in your knee joint wears away — causing pain and tenderness. “The stronger your leg muscles are, the more they can help cushion the knee joint during exercise,” explains Dr. Jack. You may have noticed that some common leg-strengthening workouts, such as running or jumping, actually worsen knee pain. “High-impact weight-bearing exercises aren’t recommended for people whose knee pain is due to arthritis,” says Dr. Jack. Instead, you can improve knee mobility by stretching regularly — especially quadricep, hamstring, and calf
muscles — and increasing knee stability by performing low-impact leg strengthening exercises, such as: • Riding an exercise bike • Using an elliptical • Swimming • Water-based workouts, such as walking, kickboarding or other exercises performed while holding the ledge of a pool “Performing water-based exercise is a good way for a person with arthritis to maintain overall fitness,” explains Dr. Jack. “The buoyancy effect of water relieves pressure on the joints, making conditioning and strengthening exercises much more comfortable.” See a doctor for a knee injury, sharp knee pain or knee pain that doesn’t improve. While many general causes of knee pain can be managed at home, you’ll need to see a doctor if your knee pain is of sudden onset and associated with any one of the following: • Sudden pop or snap • Sudden loss of movement • Sudden swelling • A feeling of buckling or giving out • Being stuck in one position and unable to release your knee from that position In addition, if you have general knee pain that doesn’t go away after about 4 to 6 weeks of self-management, it’s probably time to schedule a visit. If you’re dealing with persistent knee or joint pain, find a doctor or schedule an appointment by calling 713-441-9000 or visiting houstonmethodist. org/orthopedics.
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