Peak Performance Sports & Spine July 2019

Peak Performance Sports & Spine July 2019

YOUR MOVEMENT MONTHLY

JULY 2019

WWW.PEAKPERFORMANCESPORTSANDSPINE.COM| 509-453-PEAK (7325)

ACTIVE RELEASE TECHNIQUE OFFERING THE BEST HEALING METHODS FOR YOU

Our team is constantly striving to ensure our patients are taken care of by providing the best technologies and most up-to-date treatment methods in physical therapy. One of the modalities we use to help our patients is a treatment known as Active Release Technique or ART, which is a crucial and successful technique that has helped thousands of patients and has substantial benefits. Peak Performance Sports and Spine was the first clinic to offer ART in Central Washington, and we’re proud to continue providing this service today. What is ART? ART, as defined on ActiveRelease. com, is “a patented, state-of-the-art soft tissue system and movement- based massage technique that treats problems with muscles, tendons, ligaments, fascia, and nerves.” This unique method uses a specific massage-therapy approach to locate the source of a patient's discomfort. Once someone begins treatment, ART will give them immediate pain-free motion, relax tense muscles, help with various types of long-standing pain, soothe tight nerves and lymphatics, and return the function of soft tissue to what it was before the injury. Soft Tissue Injuries "Soft tissue" is a term that refers to the muscles, tendons, ligaments, nerves,

and skin of the body; anything that is not related to hard tissue (bone) or internal organs is soft tissue. When the soft tissue is injured, it causes pain, stiffness, discomfort, weakness, numbness, or burning sensations in one or multiple parts of the body. These injuries can occur no matter what a person might be doing, whether they’re at home doing everyday activities, working through their day at their job, or participating in their favorite sport or active lifestyle. Typically, soft tissue injuries can happen in two ways: They can build up over time through overuse or can occur unexpectedly by a sudden awkward movement. When a person works their muscles or tendons repeatedly, such as athletes who run at competitive race events and are continually working their bodies, the soft tissue can wear down, causing strains or sprains. Other times, soft tissue can be injured by suddenly stepping off a curb or attempting to lift a heavy object. The History of ART Over 30 years ago, Dr. P. Michael Leahy developed ART as a new way to treat soft tissue injuries. Dr. Leahy, a doctor of chiropractic medicine, worked with active patients with these types of injuries and wanted to give them better treatments and results than what was available at

the time. The treatments for soft tissue damage had been the same for years, which included ultrasounds, manual treatments, and electrical stimulation. While these treatments are very beneficial and effective for many other injuries or health problems, they had little effect for patients with soft tissue injuries. “The reason (these treatments) haven’t been effective,” Dr. Leahy states, “is they don’t get to the core of the problem.” This is why ART is such an effective treatment, as it identifies the source of discomfort or pain and focuses on treating that particular area. ART can help, and we can provide this treatment for you. Our clinic also offers ART in various corporate workplace settings, which allows us to offer treatment to workers who may otherwise not receive care. This has been effective in addressing and even preventing various overuse injuries. I encourage you to call our office to learn more about ART and how our physical therapists can help. If you or someone you know is experiencing pain with any movement,

–Greg Huefner

• 1 509-453-PEAK (7325)

Published by The Newsletter Pro | www.TheNewsletterPro.com

LIMBERING UP FOR YOUR NEXT ROAD TRIP

Even though road trips offer you a break from the monotony of your office, the stiffness in your muscles and joints that comes from sitting in one position for too long can follow you onto the road if you’re not careful. Whether in front of a laptop or behind the wheel, taking the opportunity to stretch and exercise on your summer road trip is a great way to prevent the soreness from following you back to the office. Here are a few stretches to keep in mind for the next rest stop.

your elbows at 90-degree angles, then lean forward. This will cause your chest muscles to open up. Hold this position for 15 seconds. You can do a similar stretch by bending downward while keeping your hands on your car door in front of you, stretching your entire upper body. While you’re driving, a good way to prevent sore hips is by making sure your knees are slightly elevated above them in your seat. Once you have the opportunity to stop, try doing some hip flexors. Kneel on one knee, slowly push your pelvis forward, squeeze your shoulders back, and open your chest. Hold this position for 15 seconds, then repeat while kneeling on the other knee. FOR THE HIPS

FOR THE NECK

your arms upward, and then lean your upper body forward. You’ll feel a pull in the back of your upper leg. Once you’ve done this for about 15–30 seconds, repeat the process with your left heel. The road may be long, but that doesn’t mean you have to feel it in your muscles. If you stop every couple of hours and take some time to limber up, your body will thank you.

Reach your left arm over the top of your head and touch your right ear. Then, gently pull your head to the left and hold it there for 15 seconds. Repeat this process with your right arm.

FOR THE CHEST

FOR THE LEGS

Stand in front of a door frame with one hand pressed on either side and

To stretch out your hamstrings, place your right heel on a small step. Extend

ZUCCHINI, AVOCADO, AND SWISS CHARD — OH MY! A GUIDE TO EATING SEASONALLY THIS JULY

When you eat something during its harvesting season, you get the most out of your meal. In-season fruits and vegetables are more nutrient-dense than their out-of-season counterparts, and there’s no matching the flavor profile of fresh, in-season produce. Even better, because in-season foods are so bountiful during their peak, you can save a lot of money by shopping with the season. This July, enjoy some tasty foods during their prime with this handy guide.

Don’t forget about the cherries and blueberries, too! Because these fruits are so plentiful this time of the year, it’s easy to find ingredients for your favorite recipes. Host a Latin-inspired foods night with fresh guacamole and salsa, or make a delectable shortcake with a blackberry and strawberry mixture on top. There’s no better time to fire up the grill than July, and not just because of the weather. Zucchini and corn reach their peak during July, and these grilling favorites pair well with steaks, burgers, hot dogs, or fish. Go low-carb by stuffing your zucchini with vegetables and a protein for a charred skillet bowl. Even better, add some corn to your fresh salsa to add an extra zing to your GRILL GAME SO STRONG

tacos. Regardless of how you utilize them, zucchini and corn are sweetest, juiciest, and freshest during July.

GO GREEN

Filling your plate with plenty of greens is never easier than in July. Pick up a bundle of spinach, arugula, lettuce, Swiss chard, or any other leafy green, which are all juiciest and freshest during July. Cucumbers and green beans are bountiful this time of the year, as well. This July, add some fresh flavor to your water with cucumbers or create hearty salads with any of the leafy greens mentioned above. After all, there’s no better way to celebrate the middle of summer than by consuming its most delicious foods.

FRUITFUL HARVEST

Avocado toast lovers rejoice! Your season is here. Avocados are in season during July, joining many other fruity favorites. Gorge yourself on scrumptious blackberries, sweet strawberries, and bountiful tomatoes.

2 • WWW.PEAKPERFORMANCESPORTSANDSPINE.COM

Published by The Newsletter Pro | www.TheNewsletterPro.com

INSOMNIACS UNITE 3 FREE APPS TO HELP YOU CATCH THOSE Z’S

Everyone with a smartphone has heard time and time again that looking at your phone before bed is a bad idea. According to the National Sleep Foundation, “The use of electronic devices in the bedroom further disrupts the natural pattern of the sleep-wake cycle” primarily because of the blue light emitted

from the screen. While most scientific >Page 1 Page 2 Page 3 Page 4

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