Some of us try hard to plan ahead. We avoid risky behavior, save for emergencies, take out insurance policies. But when trouble hits, sometimes we nevertheless have a bad surprise.

Paul Grunhalt, of Longmeadow, had such an experience this year. "February 5, 2005. I was perfectly healthy when I went to bed. I woke up with chest pains, ended up in the ER, had triple bypass surgery. Next morning, I woke up in the recovery room."

"The doctor had good news and bad news. The good news: your heart is fine. The bad news: while you were on the operating table, you had a stroke and your left side is paralyzed."

Grunhalt had a good job working for the United Way, with benefits he thought were average or perhaps better than average. Unable to work, he nevertheless began receiving disability income, plus physical therapy paid for by his insurance.

Because his entire left side was affected by the stroke, he needed three kinds of therapy: physical therapy (for his lower body), occupational therapy (for his upper body) and speech therapy. His insurance paid for only 20 hours, and with three kinds of therapy needed, this time was soon used up - long before the need was satisfied.

He began researching places he could go to get therapy for which he'd pay out of pocket. The results were not encouraging. One place did physical therapy exclusively, another, only occupational therapy, yet another, only speech. And prices were around $75 an hour. Three times a week for each type of therapy, at $75 an hour, was out of reach for him on his disability income.

On his last day of insurance-allotted therapy, he discovered a program called Back On Track at the YMCA of Greater Springfield. With YMCA membership, the three-hour-a-week, eight-week program cost $240 - just $10 an hour.

Tom Bianco, a licensed physical therapist, has been running the program for eight years, both at the downtown YMCA on Chestnut Street in Springfield and the Scantic Valley branch in Wilbraham. He has a staff of certified physical trainers, one of whom is a registered nurse. They work with people recovering from many kinds of accidents, injuries or surgery, or those living with any kind of physical challenge.

"This program is unique to Western Massachusetts, and I think we have to let people know about it," said Bianco. "The opportunity for people with physical limitations is tremendous."

Alan Levitz, of Enfield, formerly of Longmeadow, another of Tom Bianco's clients, was equally enthusiastic. Improper lifting and overexerting himself eventually resulted in disc surgery a few years back. He was fine until three years ago, when he "undid everything" and began experiencing excruciating sciatic pain night and day.

He began traveling to Boston for spinal epidural shots every three months to control the pain, but his doctor warned him he should not keep this up. That's when he made the decision to join the Back on Track program.

Other gyms he investigated turned him off. "It's the 'Spandex crowd' people that are just trying to look glamorous," he explained. "At the YMCA, nobody is trying to outdo anybody else. Everyone is very cordial, from Gladys, who does membership, to Sheila, who lets you in. You're never lost down there."

"The program is only as good as the person who prescribes what has to be done. (Certified personal trainer) Anne is superb. She does not leave my side. As long as I don't lift too much or do anything stupid, I'll be fine. I plan to sign up for another two months because this really works. By having Anne, it forces me to go. They don't do anything to hurt anybody."

Levitz likes having someone right there with him working one-on-one, adjusting the settings on the machine for him, checking his every movement. Grunhalt agrees, but takes it a step farther. Since he's a YMCA member, he likes to go even on days he's not scheduled for the program, to walk on the track, for example. (The track is a feature he did not find at other centers.) It's a safe environment, and the same trained staff are there to answer questions or to help him out.

Since starting at the Y in June, Grunhalt has been able to leave the wheelchair behind. He walks with a cane, drives, speaks well, can feed and dress himself.

"I was in denial because I was a pretty vigorous person with a pretty full life," he said. "The biggest thing this program did for me was give me hope, and I was able to fulfill at least a portion of this hope through work with Tom and his staff."

Eight-week sessions are $240 for members; $465 for non-members. Call the YMCA of Greater Springfield at (413) 739-6951 for more information on this or any other YMCA program.