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.
Run and walk with the best at the Bix-7!
Join an estimated 18,000 runners and walkers as they take part in this nationally-recognized, seven-mile road race that concludes with the Midwest’s biggest post-race party.
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.
Run and walk with the best at the Bix-7!
Join an estimated 18,000 runners and walkers as they take part in this nationally-recognized, seven-mile road race that concludes with the Midwest’s biggest post-race party.
Battle of the Bulge
Chasing “the runners’ high” since 1980
Asked why he ran five miles a day, the Professor said “Because it makes me feel good.” Little did he know, it was all in his head.
Eat Smart with Jeni
Five hydration and fueling tips for your run up to the Bix and other Summer Races
LMQC Nutritionist blogger, Jeni Tackett, provides five helpful tips for dealing with hot temperatures and sunshine during your summertime run.
Success Stories
Fit at any age: Bettendorf Bix runner, cross-fitter inspires with no excuses
“Lifelong competitor” Bob Beardsley, of Bettendorf, has run the Bix 7 more than three dozen times and wasn’t about to let a little thing like a torn ACL keep him from “beating the elite” to win $2,500 in the 2018 event – thanks in no small part to a little help from ORA Orthopedics.
QC Outdoors
Where to Get Away from it All (For an Hour)
Got an hour? Stretch your legs and breathe some fresh air at one of these nearby parks!
What Moves Me
Why I take the road less travelled
ORA Orthopedic’s Dr. Sanjay Sundar and his musical family take center stage in this moBecky Bernard, office administrator for the RI County State’s Attorneys Office and avid off-road cyclist, shares her passion for off-road cycling and mid-life fitness!nth’s “What Moves Me” feature story.
ORA Health Tips
Four common running injuries (and what to do about them)
ORA Orthopedics podiatric surgeon, Dr. Beau Shay, has experience with runners on the road and in the operating room. He shares his tips on the four most common injuries experienced by runners and walkers.
Success Stories
All-American track athlete chases his dream … in the pool
Debilitating shin injuries nearly sidelined Cole Connell’s dreams of becoming a champion heptathlete. He’s now recovering from his injuries and using the new underwater treadmill at ORA Orthopedic’s clinic in northwest Davenport.
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
Where did all the kids go?
Boomer blogger and outdoor activity advocate, Alan Sivell, remembers the good ol’ days of summer that would take kids out of the house and give them the time and space for all kinds of fun, games, and adventures. But now … there are no kids to be found.
QC Outdoors
Neighborhood fireworks are tough on furry friends
For LMQC Outdoor blog-dog, Kaia, the 4th of July is full of bright lights, fun in the park, and – unfortunately – loud noises when the fireworks go off. Here are some things to keep in mind to make such a noisy holiday a little less stressful for the four-legged members of your family.
Eat Smart with Jeni
Granola is both nutrient and calorie dense
LMQC Nutritionist blogger, Jeni Tackett, says there’s plenty to like about granola – but be careful what you put add to it if you want to eat healthy.
ORA Health Tips
Swimming is often overlooked as a great aerobic exercise
Lap swimming is often overlooked as a great aerobic exercise – but ORA Orthopedic’s J.C. Clark suggests folks over thirty seriously consider it as an option to putting more wear and tear on stressed-out knees and ankles.
What Moves Me
The music moves him
ORA Orthopedic’s Dr. Sanjay Sundar and his musical family take center stage in this month’s “What Moves Me” feature story.
Get Fit
Them’s the breaks.
Gabe Lareau, 19, our featured “Bike-to-Work Week” blogger, shares some tips for making sure your bike remains relatively trouble-free (even if it means you might have to make a repair on the fly) and safe for your travels.
What Moves Me
A fan of the great outdoors
Meet ORA Orthopedic’s Dr. Joseph Martin in this “What Moves Me” profile.
ORA Health Tips
Elbow hurt? It could be “tennis elbow” … even if you don’t play tennis!
Tennis players, golfers, gardeners and others who repeatedly use their wrists and elbows are at risk for tennis elbow. Here are some symptoms to watch for, and treatment options to keep you swinging strong!
Battle of the Bulge
Road tripping and finding new bike trails
Boomer blogger and avid cyclist, Alan Sivell, reports on a new bike trail far from – but almost connected to – the QC!
Success Stories
Minimally invasive back surgery keeps a warrior on active duty
U.S. serviceman Andrew Gregory of Davenport, stays strong after five combat tours in Iraq and Afghanistan and two successful back surgeries at ORA Orthopedics.
QC Outdoors
Head west, young man (and women and boys and girls)
Outdoor blogger, Teri Stickler and her 4-legged companion, Kaia, check out the natural habitat and restored wetlands at West Lake Park, located just west of Davenport. It’s just one of several summertime adventures for the intrepid duo.
Eat Smart with Jeni
Eat to hydrate this summer
LMQC Nutritionist blogger, Jeni Tackett, tells you how you can beat the heat and improve your hydration by eating fruits and vegetables that help increase your water intake.
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.
Get Fit
The secret to staying sane when biking in the rain.
Gabe Lareau, 19, LMQC’s featured “Bike-to-Work Week” blogger, says you shouldn’t let the rain get you down. Just keep peddling and channel your inner Pooh – you know, the silly old bear.
Battle of the Bulge
Why high temps can lead to low ‘get up and go’
After working out all summer in the heat and humidity, Boomer Blogger Alan Sivell can sympathize with those of us who are ready for a break – just don’t make it too long!
ORA Health Tips
QC baseball and softball: preventing injuries in kids
Younger and younger players are being hurt on the field leading to a rise in youth sports injuries. Samantha’s story shows how to keep them safe!
QC Outdoors
Exploring forest and prairie at Illiniwek
Outdoor blogger, Teri Stickler and her 4-legged companion, Kaia, explore forest, prairie and the Mississippi River as they venture through Illiniwek Forest Preserve, located north of Hampton, IL.
Success Stories
Hooked on life thanks to successful rotator cuff surgery
After his rotator cuff surgery, Mike Cluff of Davenport goes for the big catch – fishing with his grandchildren on summer days.
What Moves Me
North Scott Lancers #1 with team physician and alumnus Dr. Matt Lindaman
Meet ORA Orthopedics’ Dr. Matthew Lindaman who, in addition to being the team doctor for the North Scott Lancers, is also a proud alumnus of the school.
Success Stories
Crafter celebrates spring thanks to 3-D shoulder replacement surgery
Chronic shoulder pain no longer stops this Davenport Von Maur retiree! Following 3-D shoulder surgery, she’s back to making baskets and celebrating the season!
Eat Smart with Jeni
Marvelous melons
According to LMQC Nutritionist blogger, Jeni Tackett, melons are a nutritional miracle food. Nutritious, flavorful, and easily digestible, you can include a variety of melons to keep meals interesting, tasty, and nutritious.
QC Outdoors
A historic hike through the Quad Cities
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
The joys and sorrows of urban biking.
Gabe Lareau, 19, talks about the hazards cyclists face when they have to share the road with cars.
Battle of the Bulge
First love: The Professor reflects on a lost (but not forgotten) flame.
Boomer blogger and avid cyclist, Alan Sivell, waxes poetic about baseball … his most enduring passion.
Success Stories
Remembering on Memorial Day: an interview with Captain Bill “Hawk” Albracht
For US Army Veteran, Captain Bill “Hawk” Albracht, the theater of battle led to later life injuries and mutual respect between him and his ORA surgeon.
Get Fit
A lifetime of biking can take you places.
Gabe Lareau, 19, Moline is LMQC’s 2021 Bike To Work Week Blogger, sharing his love for cycling and perspective on the benefits of biking to work and the issues surrounding local cycling routes.
Eat Smart with Jeni
Hydration 101: Keep your cool
According to LMQC Nutritionist blogger, Jeni Tackett, over-heating can happen here in the Quad Cities, drinking enough water keeps your body cool, aids in post-exercise recovery and can improve your mental function. Jeni provides some useful tips for staying hydrated and healthy this summer.
Battle of the Bulge
It’s freedom, baby! Yeah! Cycling and hiking the wooded Heritage Trail
Boomer blogger Alan Sivell celebrates his post-COVID freedom with a bike ride through the woods of northeast Iowa along the Heritage Trail just outside of Dubuque.
What Moves Me
Boredom leads to new vocation for this QC outdoor enthusiast
Let’s Move Quad Cities’ former QC Outside blogger, Wade Ellett, 33, shares his path from an all-work-and-no-play lifestyle to a renewed commitment to adventure.
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.
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.
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.
Battle of the Bulge
Where did all the kids go?
Boomer blogger and outdoor activity advocate, Alan Sivell, remembers the good ol’ days of summer that would take kids out of the house and give them the time and space for all kinds of fun, games, and adventures. But now … there are no kids to be found.
Eat Smart with Jeni
Granola is both nutrient and calorie dense
LMQC Nutritionist blogger, Jeni Tackett, says there’s plenty to like about granola – but be careful what you put add to it if you want to eat healthy.
Success Stories
All-American track athlete chases his dream … in the pool
Debilitating shin injuries nearly sidelined Cole Connell’s dreams of becoming a champion heptathlete. He’s now recovering from his injuries and using the new underwater treadmill at ORA Orthopedic’s clinic in northwest Davenport.
What Moves Me
The music moves him
ORA Orthopedic’s Dr. Sanjay Sundar and his musical family take center stage in this month’s “What Moves Me” feature story.
QC Outdoors
Neighborhood fireworks are tough on furry friends
For LMQC Outdoor blog-dog, Kaia, the 4th of July is full of bright lights, fun in the park, and – unfortunately – loud noises when the fireworks go off. Here are some things to keep in mind to make such a noisy holiday a little less stressful for the four-legged members of your family.
Get Fit
Them’s the breaks.
Gabe Lareau, 19, our featured “Bike-to-Work Week” blogger, shares some tips for making sure your bike remains relatively trouble-free (even if it means you might have to make a repair on the fly) and safe for your travels.
ORA Health Tips
Swimming is often overlooked as a great aerobic exercise
Lap swimming is often overlooked as a great aerobic exercise – but ORA Orthopedic’s J.C. Clark suggests folks over thirty seriously consider it as an option to putting more wear and tear on stressed-out knees and ankles.
Battle of the Bulge
Road tripping and finding new bike trails
Boomer blogger and avid cyclist, Alan Sivell, reports on a new bike trail far from – but almost connected to – the QC!
Eat Smart with Jeni
Eat to hydrate this summer
LMQC Nutritionist blogger, Jeni Tackett, tells you how you can beat the heat and improve your hydration by eating fruits and vegetables that help increase your water intake.
Success Stories
Minimally invasive back surgery keeps a warrior on active duty
U.S. serviceman Andrew Gregory of Davenport, stays strong after five combat tours in Iraq and Afghanistan and two successful back surgeries at ORA Orthopedics.
What Moves Me
A fan of the great outdoors
Meet ORA Orthopedic’s Dr. Joseph Martin in this “What Moves Me” profile.
QC Outdoors
Head west, young man (and women and boys and girls)
Outdoor blogger, Teri Stickler and her 4-legged companion, Kaia, check out the natural habitat and restored wetlands at West Lake Park, located just west of Davenport. It’s just one of several summertime adventures for the intrepid duo.
Get Fit
The secret to staying sane when biking in the rain.
Gabe Lareau, 19, LMQC’s featured “Bike-to-Work Week” blogger, says you shouldn’t let the rain get you down. Just keep peddling and channel your inner Pooh – you know, the silly old bear.
ORA Health Tips
Elbow hurt? It could be “tennis elbow” … even if you don’t play tennis!
Tennis players, golfers, gardeners and others who repeatedly use their wrists and elbows are at risk for tennis elbow. Here are some symptoms to watch for, and treatment options to keep you swinging strong!
Battle of the Bulge
Why high temps can lead to low ‘get up and go’
After working out all summer in the heat and humidity, Boomer Blogger Alan Sivell can sympathize with those of us who are ready for a break – just don’t make it too long!
Eat Smart with Jeni
Marvelous melons
According to LMQC Nutritionist blogger, Jeni Tackett, melons are a nutritional miracle food. Nutritious, flavorful, and easily digestible, you can include a variety of melons to keep meals interesting, tasty, and nutritious.
Success Stories
Hooked on life thanks to successful rotator cuff surgery
After his rotator cuff surgery, Mike Cluff of Davenport goes for the big catch – fishing with his grandchildren on summer days.
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.
QC Outdoors
Exploring forest and prairie at Illiniwek
Outdoor blogger, Teri Stickler and her 4-legged companion, Kaia, explore forest, prairie and the Mississippi River as they venture through Illiniwek Forest Preserve, located north of Hampton, IL.
Get Fit
The joys and sorrows of urban biking.
Gabe Lareau, 19, talks about the hazards cyclists face when they have to share the road with cars.
ORA Health Tips
QC baseball and softball: preventing injuries in kids
Younger and younger players are being hurt on the field leading to a rise in youth sports injuries. Samantha’s story shows how to keep them safe!
Battle of the Bulge
First love: The Professor reflects on a lost (but not forgotten) flame.
Boomer blogger and avid cyclist, Alan Sivell, waxes poetic about baseball … his most enduring passion.
Eat Smart with Jeni
Hydration 101: Keep your cool
According to LMQC Nutritionist blogger, Jeni Tackett, over-heating can happen here in the Quad Cities, drinking enough water keeps your body cool, aids in post-exercise recovery and can improve your mental function. Jeni provides some useful tips for staying hydrated and healthy this summer.
Success Stories
Crafter celebrates spring thanks to 3-D shoulder replacement surgery
Chronic shoulder pain no longer stops this Davenport Von Maur retiree! Following 3-D shoulder surgery, she’s back to making baskets and celebrating the season!
What Moves Me
North Scott Lancers #1 with team physician and alumnus Dr. Matt Lindaman
Meet ORA Orthopedics’ Dr. Matthew Lindaman who, in addition to being the team doctor for the North Scott Lancers, is also a proud alumnus of the school.
QC Outdoors
A historic hike through the Quad Cities
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
A lifetime of biking can take you places.
Gabe Lareau, 19, Moline is LMQC’s 2021 Bike To Work Week Blogger, sharing his love for cycling and perspective on the benefits of biking to work and the issues surrounding local cycling routes.
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.
Battle of the Bulge
It’s freedom, baby! Yeah! Cycling and hiking the wooded Heritage Trail
Boomer blogger Alan Sivell celebrates his post-COVID freedom with a bike ride through the woods of northeast Iowa along the Heritage Trail just outside of Dubuque.
Eat Smart with Jeni
Summer berries: juicy, delicious and good for you
Quad Citians love their berries, and can find them fresh at area farmers’ markets! Nutritionist blogger, Jeni Tackett, explains just how good berries can be for you.
Success Stories
Remembering on Memorial Day: an interview with Captain Bill “Hawk” Albracht
For US Army Veteran, Captain Bill “Hawk” Albracht, the theater of battle led to later life injuries and mutual respect between him and his ORA surgeon.
What Moves Me
Boredom leads to new vocation for this QC outdoor enthusiast
Let’s Move Quad Cities’ former QC Outside blogger, Wade Ellett, 33, shares his path from an all-work-and-no-play lifestyle to a renewed commitment to adventure.
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.
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
Bike School Part 4: Ride-along alternatives for kids
Make sure your family enjoys a healthy, happy and safe bike experience by using the best ride-along options. ORA’s Dr. Andrew Bries and Rock Valley Physical Therapist Anna Perry walk you through the details.
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
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
Every morning Is a good morning for Zander.
WQAD News Anchor Angie Sharp is a new mother with an appreciation for staying strong for her son after Zander was diagnosed with hip dysplasia soon after his birth.
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
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
HITT and LISS your way to optimal fitness.
LMQC fitness blogger, Cody Lichthardt, explains the fundamental difference between HITT and LISS workouts.
ORA Health Tips
Bike School Part 3: Road safety and path etiquette
In segment three of the Bike School series from ORA Orthopedics and Rock Valley Physical Therapy, avid cyclists, Dr. Andrew Bries and Anna Perry share some tips on bike handling and rules to stay safe while on bike paths or on the streets.
Battle of the Bulge
Bettendorf biking’s got the (concrete) edge
Bettendorf has earned a reputation for being a bike-centric community in the QCA. And with good reason. Learn how Bettendorf’s “wide sidewalks” came to be … and what’s yet to come!
Eat Smart with Jeni
Five ways to eat smart at a picnic.
Summer is filled with fun, outside activities and that means more outdoor meals. Picnics can be a great change of pace from an indoor meal, but beware of over-indulging. LMQC Nutrition Blogger, Jeni Tackett shares her five tips for surviving your next picnic.
Success Stories
Robotic surgery is a horse of a different color.
Laura Byers, Erie, IL, is looking forward to a summer riding Cash, one of three horses she owns at her farmette, following successful robotic-assisted total knee replacement surgery.
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
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
Sitting all day? For your health, get up!
Does sitting long hours really have an effect on your health? It sure does … even after a brisk morning workout. Now with our new normal of working from home, you may be sitting way too much.
ORA Health Tips
Bike School Part 2: Choosing and fitting the right bike
In the second part of our Bike School series, Rock Valley Physical Therapist Anna Perry visits a local bike shop to demonstrate how to evaluate and select the best bike for you.
Battle of the Bulge
This biker’s tires and spirits are pumped!
Boomer blogger and avid cyclist, Alan Sivell, has his tires pumped about the progress made to-date on the bike path over the Mississippi that’s part of the new I-74 bridge. It’s going to be a great year to be on two wheels!
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
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.
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
Off your beaten path: 3 nearby QC parks
Bettendorf, Davenport and Rock Island all have great hidden parks, just waiting to be discovered. Wade Ellett previews them here, for your next nearby outdoor adventure!
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
Bike School Part 1: Cycling for life
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.