Welcome to Let’s Move Quad Cities, an online news magazine dedicated to keeping you moving. The publication is updated weekly and published by ORA Orthopedics for the Quad City area community as well as the patients, family, friends and staff of ORA and its partners.
Watch or ride ... it's a great way to kick off the summer!
Sign up today for the 56th Kwik Star Criterium in the Village of East Davenport. Held on May 29th, it’s a great way for cyclists and fans alike to take in a full day of racing and fun.
Welcome to Let’s Move Quad Cities, an online news magazine dedicated to keeping you moving. The publication is updated weekly and published by ORA Orthopedics for the Quad City area community as well as the patients, family, friends and staff of ORA and its partners.
Watch or ride ... it's a great way to kick off the summer!
Sign up today for the 56th Kwik Star Criterium in the Village of East Davenport. Held on May 29th, it’s a great way for cyclists and fans alike to take in a full day of racing and fun.
Battle of the Bulge
To weigh, or not to weigh … what kind of question is that?
LMQC Boomer Blogger Alan Sivell has had a tempestuous relationship with his bathroom scale. It’s a tragedy that’s been years in the making.
Eat Smart with Jeni
Road trip goodies that won’t crash your diet
Before you climb in the car for your next road trip, make sure you pack food that’s good for you and good to go. Nutritionist blogger Jenny Tackett passes along four healthy tips to make sure you’re cutting some calories (and saving a few bucks) on your next trip.
Success Stories
Back in the saddle after two new knees
When it comes to putting on the miles, fewer do more than avid cyclist, Tom Hannah, 64, Davenport. His goal this summer, a good 75 miles a week or about 300 miles a month, biking along the scenic trails and byways of eastern Iowa and western Illinois. Thanks to two total knee replacements, he’s back in the saddle with no more pain, swelling, or limping.
QC Outdoors
A walk across the water
Join LMQC Outdoor bloggers Teri and Kaia as they take a tour of the new I-74 bridge – by way of its amazing, 14-foot wide pedestrian walkway – which spans the Mississippi River in the Quad Cities.
What Moves Me
Pasionate about his handiwork: Carpentry and orthopedics go together for this QC physician
Meet ORA Orthopedics’ Dr. Andrew Bries in this “Why I Move” profile and find out what intrigues him about the level of craftsmanship required to excel in both carpentry and orthopedic surgery.
ORA Health Tips
4 reasons to ride: a prescription for good health
ORA’s Dr. Andrew Bries and Rock Valley Physical Therapist Anna Perry share their reasons why cycling is great for fitness, rehab after surgery, or at any age when impact sports are not an option.
Success Stories
The Iceberg cometh.
He dropped everything and moved from Wasilla, Alaska to Davenport, Iowa. But for high-flying, pro wrestler “Iceberg” Deonn Rusman, managing the move and overcoming two ACL injuries were just another few steps on the road to the WWE.
Get Fit
High-impact exercise not for you? Here are three low-impact alternatives.
LMQC fitness blogger, Cody Lichthardt, says shaking battle ropes is a good low-impact alternative to high-impact exercise.
Battle of the Bulge
Biking the QC’s trails? Be careful out there.
Thinking about taking a ride around town? LMQC blogger Alan Sivell and Augustana professor Chris Strunk say it’s good to know the safe and not-so-safe bike trails in the Quad Cities.
QC Outdoors
Trails galore at Sunderbruch Park
Let’s Move QC’s intrepid Outdoor Bloggers, Kaia and her human, Teri Stickler, headed to the west end of Davenport to check out the trails and spring flowers in Sunderbruch Park. With its more than 130 acres of parkland, Sunderbruch Park is a gem in the Iowa Quad Cities.
Eat Smart with Jeni
Cycling Nutrition: Food is Fuel
What you eat and when you eat it can make a difference in the quality of your bike ride. Nutritionist blogger, Jeni Tackett shares her tips on preparing and consuming “bike fuel.”
ORA Health Tips
Garden smarter to save your back
ORA Orthopedics Surgeon, Dr. Michael Berry explains how there are ways to pull the weeds from your garden and not pull the muscles in your back at the same time. He offers four tips on how to “Garden Smarter.”
What Moves Me
Mother’s Day QC super moms
Mothers are overachievers, balancing, juggling or just managing to keep careers, raise families, and find time for themselves. How do they do it? Two ORA working moms share their wisdom for peace and joy during the wonder years.
Get Fit
Take your first step – couch to a QC 5k
PT and Health Coach Aryn Lloyd says finding a running buddy can put the “fun” back into the run. Her buddy Harper is a great motivator.
What Moves Me
Augie’s Vikings are tops with team doc
Augie alum and Quad-City orthopedic surgeon Dr. J.C. Clark says he bleeds navy and gold for his alma mater … but he also loves the other QC teams he serves as team doc!
ORA Health Tips
New procedure for chronic deep groin pain
Travis Krayenhagen underwent successful hip arthroscopy during his career with the Quad City Assumption Knights football team.
Battle of the Bulge
You’re only as young as you feel
LMQC Boomer Blogger Alan Sivell explains how riding your bike can make you feel young again … and now he’s got scientific proof he’s right!
Success Stories
OATS puts Augustana lacrosse coach back in the game
Augustana Women’s Lacrosse Coach, Randall Haeflinger, is back on the field after successful cartilage restoration therapy performed at ORA Orthopedics.
QC Outdoors
Wildcat Den State Park “a gem at our doorstep”
Open all year, Wildcat Den (located between the Quad Cities and Muscatine) is a perfect destination for both two-legged and four-legged friends who need a whiff of nature in early springtime.
Eat Smart with Jeni
Vitamin D: the magic cure?
Can adequate Vitamin D levels help you prevent cancer, avoid a heart attack, and even reduce the symptoms of COVID-19? Learn the facts about Vitamin D and how it can help you power through what’s left of winter!
What Moves Me
QC doctor, father, beer brewer
QC orthopedic surgeon Dr. Ryan Pokorney didn’t start brewing beer until he moved to Iowa – but now he’s found a favorite scientific pursuit that yields a tasty outcome.
Get Fit
Fit and fab after fifty – improving strength, endurance, flexibility and balance
Quad City pickleball players, like retired Deere executive and Augustana basketball alum, James Van De Casteele, enjoy the sport because it keeps them in great shape!
Battle of the Bulge
Chased by storm sirens out of the porta-potty and other near misses
LMQC Blogger, Allan Sivell, celebrated RAGBRAI’s “College Jersey Day” by reuniting with several SAU Alumni on the road between Hiawatha and Coralville, Iowa.
ORA Health Tips
Four tips for using a home treadmill to beat the workout blahs
ORA Orthopedic’s Dr. Connolly chases the blahs away on a home treadmill outfitted with a video screen that allows for him to take runs virtually anywhere in the world.
QC Outdoors
Spring arrives at Black Hawk State Historic Site in Rock Island
Take a walk on the wild side of Blackhawk Park with LMQC Outdoor Blogger, Teri Stickler and her four-legged companion, Kaia. Teri and Kaia check out the woodland wildflowers along the trails of one of the Quad Cities’ oldest parks.
Success Stories
Dry needling treats walkers, runners, and muscle pain sufferers
Hitting the pavement at any age can often cause inflammation in the Achilles tendon, plantar fasciitis in the foot, or other sources of foot and heel pain. Dry needling may help sufferers regain mobility.
What Moves Me
QC ORA surgeon looks forward to snowcover!
QC orthopedic surgeon Dr. Joe Martin shares his passion for cross-country skiing and says the sport is a challenging calorie burner, yet low impact for knees and joints.
Success Stories
An injury in the weight room won’t keep this guy down.
A preacher curl in the gym led to a torn bicep injury for Moline’s Ryan Gleason. Fortunately, ORA Orthopedics’ Dr. Alan Edwards was able to repair the tear as an outpatient procedure and get Ryan on the road to his vacation in California on time.
Eat Smart with Jeni
A island getaway, in downtown Davenport
LMQC dietary blogger and Registered Dietitian Jeni Tackett shares her review of Zeke’s Island Cafe, and explains how you can take a lunch vacation … right here in the Quad Cities!
QC Outdoors
Butterflies and waterfalls: 4 secret QC-area beauty spots to explore
LMQC Outdoors Blogger, Wade Ellett, has found 4 local gems to check out as flowers reach their peak, summer returns to the Quad Cities and people return to our community parks and wild places.
Get Fit
Pre-hab to avoid rehab – four ways to prevent injury
Personal trainer and LMQC fitness blogger, Cody Lichthardt, shares 4 great ways to reduce your chance of injury and improve your posture – including the exercise shown above, known as “The Superman.”
Battle of the Bulge
Professor says you can battle back no matter what your age
Chuck Taylor All Stars were part of Alan’s running gear, but he doesn’t lay all the blame for his bad knees on the shoes. Learn how to NOT do what he did … and get an update on this year’s Biggest Losers!
Success Stories
Shoulder surgery means bells ring again for QC man
Veteran handbell ringer, Don Wood of East Moline, is back to playing the bells for area QC bell choirs following successful shoulder surgery at ORA Orthopedics.
Get Fit
How and why to record your (honest) behavior
LMQC Nutrition Blogger, Jeni Tackett, challenges you to be honest with yourself about your healthy habits and your dietary progress and answer four basic questions that are the key to your success.
Eat Smart with Jeni
Five ways to avoid concession stands and fast food traps
LMQC dietary blogger Jeni Tackett offers five tips on how to make sure you do not fall into the concession stand trap or wind up as the next victim of the local, fast-food drive-thru when attending outdoor events!
Battle of the Bulge
Can’t get to the gym? Try this at-home workout!
Alan turns to a colleague for a “refresher” on his stay-at-home workout routine. Christopher Schwartz, a St. Ambrose kinesiology professor shares 8 ways to get your workout in … no matter what!
What Moves Me
QC Orthopedist’s 2nd office in the Colorado Rockies: “It’s a blast!”
ORA Orthopedics’ Dr. Thomas VonGillern is featured in this “What Moves Me” profile and shares his passions for snow skiing, carpentry and caring for his patients who often suffer from hand, wrist, elbow and shoulder pain.
ORA Health Tips
Bursitis burning your joints? A QC surgeon has answers
ORA Orthopedics Dr. Bries, who spins at the Y before work on most days, says, “Exercise helps prevent hip bursitis by keeping your core fit. But you also need to strengthen your muscles separately, to balance the repetitive stress that can lead to bursitis.”
QC Outdoors
Walking with wildflowers
LMQC’s outdoor blogger, Teri Stickler, and her faithful companion Kaia, are off on another adventure again … this time checking out the new wildflowers springing up all over the Quad Cities.
Battle of the Bulge
Spring can’t come soon enough.
The Professor has been worrying that if he didn’t get outside on a more regular basis, he might have lost ground he might not get back. It turns out if you haven’t exercised in a year – or at all – you can reverse functional loss.
Battle of the Bulge
Biking the QC’s trails? Be careful out there.
Thinking about taking a ride around town? LMQC blogger Alan Sivell and Augustana professor Chris Strunk say it’s good to know the safe and not-so-safe bike trails in the Quad Cities.
Eat Smart with Jeni
Cycling Nutrition: Food is Fuel
What you eat and when you eat it can make a difference in the quality of your bike ride. Nutritionist blogger, Jeni Tackett shares her tips on preparing and consuming “bike fuel.”
Success Stories
The Iceberg cometh.
He dropped everything and moved from Wasilla, Alaska to Davenport, Iowa. But for high-flying, pro wrestler “Iceberg” Deonn Rusman, managing the move and overcoming two ACL injuries were just another few steps on the road to the WWE.
What Moves Me
Mother’s Day QC super moms
Mothers are overachievers, balancing, juggling or just managing to keep careers, raise families, and find time for themselves. How do they do it? Two ORA working moms share their wisdom for peace and joy during the wonder years.
QC Outdoors
Trails galore at Sunderbruch Park
Let’s Move QC’s intrepid Outdoor Bloggers, Kaia and her human, Teri Stickler, headed to the west end of Davenport to check out the trails and spring flowers in Sunderbruch Park. With its more than 130 acres of parkland, Sunderbruch Park is a gem in the Iowa Quad Cities.
Get Fit
Take your first step – couch to a QC 5k
PT and Health Coach Aryn Lloyd says finding a running buddy can put the “fun” back into the run. Her buddy Harper is a great motivator.
ORA Health Tips
Garden smarter to save your back
ORA Orthopedics Surgeon, Dr. Michael Berry explains how there are ways to pull the weeds from your garden and not pull the muscles in your back at the same time. He offers four tips on how to “Garden Smarter.”
Battle of the Bulge
You’re only as young as you feel
LMQC Boomer Blogger Alan Sivell explains how riding your bike can make you feel young again … and now he’s got scientific proof he’s right!
Eat Smart with Jeni
Vitamin D: the magic cure?
Can adequate Vitamin D levels help you prevent cancer, avoid a heart attack, and even reduce the symptoms of COVID-19? Learn the facts about Vitamin D and how it can help you power through what’s left of winter!
Success Stories
OATS puts Augustana lacrosse coach back in the game
Augustana Women’s Lacrosse Coach, Randall Haeflinger, is back on the field after successful cartilage restoration therapy performed at ORA Orthopedics.
What Moves Me
Augie’s Vikings are tops with team doc
Augie alum and Quad-City orthopedic surgeon Dr. J.C. Clark says he bleeds navy and gold for his alma mater … but he also loves the other QC teams he serves as team doc!
QC Outdoors
Wildcat Den State Park “a gem at our doorstep”
Open all year, Wildcat Den (located between the Quad Cities and Muscatine) is a perfect destination for both two-legged and four-legged friends who need a whiff of nature in early springtime.
Get Fit
Fit and fab after fifty – improving strength, endurance, flexibility and balance
Quad City pickleball players, like retired Deere executive and Augustana basketball alum, James Van De Casteele, enjoy the sport because it keeps them in great shape!
ORA Health Tips
New procedure for chronic deep groin pain
Travis Krayenhagen underwent successful hip arthroscopy during his career with the Quad City Assumption Knights football team.
Battle of the Bulge
Chased by storm sirens out of the porta-potty and other near misses
LMQC Blogger, Allan Sivell, celebrated RAGBRAI’s “College Jersey Day” by reuniting with several SAU Alumni on the road between Hiawatha and Coralville, Iowa.
Eat Smart with Jeni
A island getaway, in downtown Davenport
LMQC dietary blogger and Registered Dietitian Jeni Tackett shares her review of Zeke’s Island Cafe, and explains how you can take a lunch vacation … right here in the Quad Cities!
Success Stories
Dry needling treats walkers, runners, and muscle pain sufferers
Hitting the pavement at any age can often cause inflammation in the Achilles tendon, plantar fasciitis in the foot, or other sources of foot and heel pain. Dry needling may help sufferers regain mobility.
What Moves Me
QC doctor, father, beer brewer
QC orthopedic surgeon Dr. Ryan Pokorney didn’t start brewing beer until he moved to Iowa – but now he’s found a favorite scientific pursuit that yields a tasty outcome.
QC Outdoors
Spring arrives at Black Hawk State Historic Site in Rock Island
Take a walk on the wild side of Blackhawk Park with LMQC Outdoor Blogger, Teri Stickler and her four-legged companion, Kaia. Teri and Kaia check out the woodland wildflowers along the trails of one of the Quad Cities’ oldest parks.
Get Fit
Pre-hab to avoid rehab – four ways to prevent injury
Personal trainer and LMQC fitness blogger, Cody Lichthardt, shares 4 great ways to reduce your chance of injury and improve your posture – including the exercise shown above, known as “The Superman.”
ORA Health Tips
Four tips for using a home treadmill to beat the workout blahs
ORA Orthopedic’s Dr. Connolly chases the blahs away on a home treadmill outfitted with a video screen that allows for him to take runs virtually anywhere in the world.
Battle of the Bulge
Professor says you can battle back no matter what your age
Chuck Taylor All Stars were part of Alan’s running gear, but he doesn’t lay all the blame for his bad knees on the shoes. Learn how to NOT do what he did … and get an update on this year’s Biggest Losers!
Eat Smart with Jeni
Five ways to avoid concession stands and fast food traps
LMQC dietary blogger Jeni Tackett offers five tips on how to make sure you do not fall into the concession stand trap or wind up as the next victim of the local, fast-food drive-thru when attending outdoor events!
Success Stories
An injury in the weight room won’t keep this guy down.
A preacher curl in the gym led to a torn bicep injury for Moline’s Ryan Gleason. Fortunately, ORA Orthopedics’ Dr. Alan Edwards was able to repair the tear as an outpatient procedure and get Ryan on the road to his vacation in California on time.
What Moves Me
QC ORA surgeon looks forward to snowcover!
QC orthopedic surgeon Dr. Joe Martin shares his passion for cross-country skiing and says the sport is a challenging calorie burner, yet low impact for knees and joints.
QC Outdoors
Butterflies and waterfalls: 4 secret QC-area beauty spots to explore
LMQC Outdoors Blogger, Wade Ellett, has found 4 local gems to check out as flowers reach their peak, summer returns to the Quad Cities and people return to our community parks and wild places.
Get Fit
How and why to record your (honest) behavior
LMQC Nutrition Blogger, Jeni Tackett, challenges you to be honest with yourself about your healthy habits and your dietary progress and answer four basic questions that are the key to your success.
ORA Health Tips
Bursitis burning your joints? A QC surgeon has answers
ORA Orthopedics Dr. Bries, who spins at the Y before work on most days, says, “Exercise helps prevent hip bursitis by keeping your core fit. But you also need to strengthen your muscles separately, to balance the repetitive stress that can lead to bursitis.”
Battle of the Bulge
Can’t get to the gym? Try this at-home workout!
Alan turns to a colleague for a “refresher” on his stay-at-home workout routine. Christopher Schwartz, a St. Ambrose kinesiology professor shares 8 ways to get your workout in … no matter what!
Eat Smart with Jeni
Local veggies are you hometown diet heroes
LMQC dietary blogger and Registered Dietitian Jeni Tackett explains why a trip to your local farmer’s market might be the best step you can take in your diet journey this year.
Success Stories
Shoulder surgery means bells ring again for QC man
Veteran handbell ringer, Don Wood of East Moline, is back to playing the bells for area QC bell choirs following successful shoulder surgery at ORA Orthopedics.
What Moves Me
QC Orthopedist’s 2nd office in the Colorado Rockies: “It’s a blast!”
ORA Orthopedics’ Dr. Thomas VonGillern is featured in this “What Moves Me” profile and shares his passions for snow skiing, carpentry and caring for his patients who often suffer from hand, wrist, elbow and shoulder pain.
QC Outdoors
Walking with wildflowers
LMQC’s outdoor blogger, Teri Stickler, and her faithful companion Kaia, are off on another adventure again … this time checking out the new wildflowers springing up all over the Quad Cities.
Get Fit
Boost your attitude!
Do you dread working out? Learn how to handle the negative thoughts, diet temptations and weight plateaus that dog any fitness challenge.
ORA Health Tips
ORA surgeon: Lose weight to boost health before surgery
According to ORA Orthopedics’ Dr. Joseph Martin, extra weight may be contributing to your arthritis and keeping your recovery from surgery from taking off.
Battle of the Bulge
Spring can’t come soon enough.
The Professor has been worrying that if he didn’t get outside on a more regular basis, he might have lost ground he might not get back. It turns out if you haven’t exercised in a year – or at all – you can reverse functional loss.
Eat Smart with Jeni
You can’t outrun a bad diet
Want to drop a few pounds and slim down? Cardio is great, but that won’t get you there alone. LMQC dietary blogger and Registered Dietitian Jeni Tackett explains why it’s impossible to run away from a bad diet.
Success Stories
Globe trotter visits 75 countries and six continents on one new knee
Moline Globetrotter, Linda Meadors, stands atop Machu Picchu, Peru, following her successful total knee replacement surgery at ORA Orthopedics.
What Moves Me
At home for the holidays with the QC’s Dr. Winston
Meet Dr. Jonathan Winston, ORA’s newest orthopedic surgeon (although his favorite jobs are “Husband and Father.”) Dr. Winston talks about what he enjoys most during this special and magical time of year…
QC Outdoors
Explore 3 primitive QC places!
Wade Ellett reports on a few wild, beautiful and remote alternatives to mannerly Quad-City area city and county parks!
Get Fit
Three ways to minimize workout soreness
Launching into new exercise too fast can lead to sore muscles later. Delayed Onset Muscle Soreness (DOMS) is a real condition many experience.
ORA Health Tips
4 steps to newer, healthier, more durable bones
ORA Orthopedics Surgeon, Dr. J.C. Clark, says he is “obsessed about bone and particularly its health.” One way to improve bone health, he notes, is to stress it during exercise.
Battle of the Bulge
Life and losing weight begins at 50
LMQC Boomer Blogger Alan Sivell and his friend, Jim. “I’m not on any medicine today,” says Jim, who resisted the delectable-looking scones at the SAU coffee shop when we met for coffee.
Eat Smart with Jeni
How much protein is enough?
Exercise and diet experts alike sing the praises of protein to sate hunger, build muscles, and keep your fitness plan on track. LMQC dietary blogger and Registered Dietitian, Jeni Tackett, explains protein basics and why we all need it.
Success Stories
Midlife mom is “movin’ and groovin’” after total knee surgery
Every day is a new day to move and celebrate life for Annette Rasmussen, Taylor Ridge, IL, following successful knee replacement surgery at ORA Orthopedics.
What Moves Me
Service and sacrifice – QC veteran shares his journey
Meet ORA Orthopedics’ PA, Bradi Kipper in this “What Moves Me” profile and read his story about his military service (as a captain in the Illinois Army National Guard) and joys of helping patients back home.
QC Outdoors
A walk on the “wild side”
Spring has sprung and woodland wildflowers are showing their faces throughout the wooded ravines of the Quad Cities. Let’s Move Outdoor Blogger, Teri Stickler, and her beloved pooch, Kaia, take us on a tour right along an old Bettendorf trail.
Get Fit
Tips to avoid a spring cold with a good workout!
Get a jump on a full year’s good health by climbing off the couch and on a trail, in a pool or around the block. Physical activity now can help you avoid catching a spring cold in the months ahead.
ORA Health Tips
Cheerleaders risk injury – just like the athletes they support
ORA Orthopedic’s Dr. Suleman Hussain explains how the athletes on the sidelines – the ones performing cheers and stunts to keep the crowds in the game – are often as at risk of sports performance injuries as the players on the court or field.
Battle of the Bulge
Fitness Resolutions: Try-Fail-Try-Again is all part of the process!
A steady diet of countless beers, midnight pizzas, and 2 a.m. ice creams schooled the Professor on the need for a better fitness resolution. Learn how he finally succeeded!
Eat Smart with Jeni
Smart ways to recharge your batteries.
Trying to get things off to a good start this year? LMQC Nutritionist blogger, Jeni Tackett, suggests important ways to keep the body – and mind – nourished and healthy.
Success Stories
Non-surgical knee therapy is a gift for Quad City decorator
Jean Nelson, an interior decorator at Interior Image, Bettendorf, readies for the busy holiday season, while undergoing non-surgical pain management for an arthritic knee.
What Moves Me
Maroon Pride: Moline High team doc and alum enjoys youth sports
Former Moline Maroon and current team physician Dr. Shawn Wynn will be cheering for his team when they hit the gridiron this fall!
QC Outdoors
Staying warm on late winter walks … it’s a Samoyed thing.
LMQC’s outdoor blogger, Teri Stickler, and her faithful companion, Kaia, often spend hours outside on trails during the winter months. For Kaia, it’s no problem – after all, she’s a Samoyed. But Teri stays warm in a rather unique way.
Get Fit
Learn your exercise personality to make your fitness resolution stick!
LMQC Fitness Bloggers, Aryn Lloyd and Cody Lichthardt, say it’s important for you to know your exercise personality before you hit the gym and try to become a new you!
ORA Health Tips
Swimming is a great indoor workout
At least twice a week, you’ll find Quad City ORA Physical Therapist Nicole Steffes in the water. She says she’s been a “waterbug” since childhood.