Summit Physical Therapy March 2019

Summit Physical Therapy March 2019

PAUL'S POINT OF VIEW

MARCH 2019

WWW. SUMMIT-PHYSICALTHERAPY.COM | (503) 699-2955

GETTING BACK INTO THE SPRING OF THINGS I’ve been looking forward to spring, and I’m glad it’s finally arrived! I love when the days get longer and the weather gets a little nicer. Better weather means I can start riding my bike to work. It will be good to get fresh air every day and keep up on that regular physical activity, especially following a busy ski season! On one of my recent ski trips, I noticed that my knee was starting to bother me. Of course, being a physical therapist, that puts me at a slight advantage over the average skier. Now it’s up to me to keep up with exercises I recommend for my own patients! If it works for them, it should work for me. At home, we just got a new dog — if you can believe it! Our newest member of the family has become a companion to our other dog, and they seem to get along well. Our new dog is a rescue, just like our first, and he’s about 10 years old. He has a great demeanor and is very mellow, which is good considering he didn’t have the easiest life before we adopted him. But we’re glad to have him as part of our family!

Speaking of family, my son is off to Europe! He’ll be taking a 2–3 month trip through Europe to see all the sights and really take in the different cultures along the way. This trip was a long time coming, and he certainly earned it as a recent grad from the University of Oregon. While he was working on his undergraduate degree, some of his friends had a chance to visit Europe, but he wasn’t able to join them at the time; he was just too busy. Thankfully he was able to set aside a couple of months to get some travel under his belt before he pursues the next big thing. It should be a lot of fun for him. With spring so close, many people are spending more time outdoors. Whether it’s a bike ride or an evening walk, taking the time to get moving can do wonders for your body. For remarkable effect on the way you feel. Studies have shown that it produces many health benefits, including lowering your risk for cardiovascular disease. instance, getting some physical activity after dinner can have a

In the evening, after you’ve eaten, physical activity puts your muscles to work. They can use that food as it’s converted to energy rather than store it as fat. Even better, you’re more likely to get a restful night’s sleep — which is critical when your body needs to heal itself. The better you sleep, the better your body can repair damage. This is especially crucial after an accident or injury. While physical therapy is beneficial, you don’t want to discount the power of sleep. As you do get out more and enjoy more physical activity, be careful. A lot of people injure themselves in the spring because they slowed down during the winter. You don’t want to jump back into riding a bike full time or running several miles without retraining your body. Take it one step at a time, and if you do have concerns getting back into swing of things, don’t hesitate to give us a call.

–Paul Kane, P.T., BSC, CMP

• 1 (503) 699-2955

HAS YOUR EXERCISE ROUTINE REACHED A PLATEAU? TRY THESE 3 SUPPLEMENTS Diet, exercise, and sleep are all essential to

endurance throughout your time at the gym. These often contain caffeine, so anyone with sensitivity should take a delicate approach when using this supplement. While there are regulatory entities in this industry, many products are not subjected to their oversight. The FDA does not control pre- workout supplements, so users should be aware of potentially dangerous side effects, such as vomiting, jitters, cramps, headaches, and tingling extremities. MULTIVITAMINS Vitamins aren’t just for kids and the elderly. Many of our diets lack the nutrients necessary for muscle development and good health. A well-rounded multivitamin will add these nutrients into your body, giving you benefits at the gym and beyond. Supplementation isn’t just for gym rats. It can help anyone get closer to their goals and live a healthier life, and these three products are just the tip of the iceberg. While doing your own research is a great place to start, it’s also important to consult a fitness professional when looking for the right balance of supplements. There are many options available, and deciding the best regimen can be daunting, but once you have the proper routine, you can expect results.

achieving your fitness goals, but you’re inevitably going to reach a plateau. Maybe it starts with noticing you’re not getting the gains you wanted, or you’re feeling sluggish on a daily basis. This is common when going through an exercise program, and one factor hindering your progress could be a lack of nutrients. The following supplements may be able to help you reach peak physical fitness. PROTEIN Getting enough protein is vital for muscle-building and overall health. But when you consider all the options, choosing the right protein can be overwhelming. Soy? Whey? Plant-based? A fast-release protein, like whey or soy, is best to consume directly after your workouts, and a slow- release protein, like casein, works well if taken before bed. The fast release helps with muscle growth, and the slow release prevents muscle deterioration and speeds up recovery. PRE-WORKOUT Sometimes you just need that extra push of focus and energy. An excellent pre-workout product delivers vital nutrients to your muscles and increases

4 RAINY DAY ACTIVITIES ENJOY YOURSELF!

As the weather warms up, the urge to get out of the house becomes stronger. However, any plans you might have can be abruptly canceled due to rain. If you find yourself stuck inside for the day, here are a few activities to keep you occupied. GET BAKIN’

Rings” series, or start a new Netflix show. If you want to involve your kids in the binge-watching, you can let them pick out one of their favorite movies too. PIECE TOGETHER A PUZZLE A rainy day is a great opportunity to pull out a puzzle. You can also grab your friends or family members and make the puzzle a team activity. With the whole day ahead of you, you’ll have several hours to devote to one of your favorite hobbies. Don’t let the rain keep you down! Instead, take advantage of the weather and enjoy a cozy day at home.

down on the sofa with a cuddly blanket and enjoy some uninterrupted reading. The rain smattering against your windows creates the perfect background noise to delve into the pages of a new adventure. CREATE YOUR OWN FILM FESTIVAL Having a movie or TV series marathon is another great way to pass the time. You can watch some of the classics, like “Forrest Gump” or “Singing in the Rain,” fill the day with “The Lord of the

A wet and chilly day is an excellent opportunity to warm yourself up with some baked goods. Bake your favorite snickerdoodle cookies or fudge brownies, and pour yourself a mug full of hot chocolate or cider to get through the stormy day. READ A BOOK If you have a bookshelf full of novels you’ve not cracked open, a rainy day is the perfect time to jump in. Settle

2 • WWW.SUMMIT-PHYSICALTHERAPY.COM

FIRE & ICE WHEN DO YOU APPLY HEAT OR ICE TO AN INJURY?

When it comes to relieving pain, everyone has an opinion. Your mom might suggest taking pills and a nap, while your neighbor swears it’s best to walk it off. Meanwhile, yearly advancements offer more options — and opinions — for patients seeking relief. Among the plethora of available treatments, two remain constant — heat and ice. However, many people don’t know which to use, and unfortunately, the wrong decision can make your pain or injury worse. If you are unsure which method is best for you, here’s the answer to your heating or icing dilemma. HEAT: These treatments can come in several forms, such as creams, pads, and wraps. Many medical professionals

suggest using heat treatment for 30 minutes to four hours, depending on what is needed to fully relax the muscle. Heat often works best for chronic pain because it supports blood flow and loosens your muscles. Heat treatments can also be used to relieve stress and tension, but you should never use heat on an open wound or fresh injury. ICE: Cooling treatments can also be found in cream or wrap form, but a bag of peas or ice from your freezer will work just as well. Ice should be used for short periods throughout the day. Icing treatments are best for bruised wounds and minor injuries because the cold can reduce the swelling in your blood vessels — the cause of bruising — and expedite your healing process. However, icing your

chronic pain can be detrimental due to the stiffening reaction that decreases swelling. This is the opposite of the muscle relaxation you need for chronic pain relief. Eventually, heating treatments can be worked into a healing plan, but ice is a quick solution to a small problem. As with most treatments, what works for one person may not work for another. If icing an injury feels best for you and you see improvement, continue icing away your pain. Additionally, some patients find relief while rotating between cooling and heating. Regardless of your preferred method, it’s best to seek professional guidance in order to find a viable long- term solution.

BEET, MINT, AND RICOTTA HUMMUS

TAKE A BREAK!

Inspired by Bon Appétit magazine

INGREDIENTS

• 1 6-ounce beet (about the size of an adult fist), scrubbed • 1 15 1/2-ounce can chickpeas, rinsed and drained

4. Once beet is cool enough to handle, use a paper towel to remove beet skin. Trim root end and cut into small pieces. Add to blender or food processor, and blend until entire mixture is smooth. Add additional salt if desired. 5. Transfer to a shallow bowl, top with garnishes, and serve. • 1/4 teaspoon fresh ground pepper • 1/4 teaspoon ground coriander • Mint leaves, poppy seeds, and olive oil, for garnish • 1 garlic clove, grated • 1 teaspoon kosher salt, or more to taste

• 1/3 cup tahini, well-mixed • 1/4 cup fresh lemon juice • 1/4 cup ricotta cheese

DIRECTIONS

1. Heat oven to 425 F. 2. Wrap beet tightly in foil. On a foil- lined baking sheet, roast wrapped beet until fork tender, about 60–70 minutes. 3. While beet is roasting, blend chickpeas, tahini, lemon juice, ricotta, garlic, salt, pepper, and coriander until smooth.

• 3 (503) 699-2955

(503) 699-2955 | www.summit-physicaltherapy.com

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

6464 SW Borland Rd. STE. B5 Tualatin, OR 97062

INSIDE THIS ISSUE

1. COVER TITLE 1.

GETTING BACK INTO THE SPRING F THINGS

2.

3 SUPPLEMENTS EVERYONE NEEDS

DON’T LET THE RAIN DAMPEN YOUR SPIRITS

3. 4.

WHEN SHOULD YOU HEAT OR ICE AN INJURY?

HOW TO MAKE YOUR SAILING DREAMS COME TRUE

SET SAIL FOR VACATION TAKE YOUR NEXT TRIP OFFSHORE

If you’re lucky enough to have been aboard a ship under full sail, chances are you know the thrill and serenity sailing can give you. If you’ve never been but have always wanted to know what it’s like to get out on the wind and waves, there are many great options available for beginners. Here are some ideas to inspire your next waterside vacation. START SMALL you the ropes. The great thing about sailing is that whether you’re in a 12-foot

For those who dream of becoming a skipper one day, a great way to start is by sailing dinghies. These one-sail, beach-launch boats fit 1–2 people and can be rented at most water sports shops. If you want to make it a family experience, shops usually have 16-foot catamarans for rent as well. Catamarans have two hulls rather than one, making for a smoother, more spacious ride. If you’ve never sailed before, inquire about lessons. Most rental operations have instructors on hand who can show

dinghy or a 60-foot sloop, the same basic principles, rules, and skills apply. TAKE A DAY SAIL Many day-sail charters exist for those who want to go out a little farther than a dinghy would permit. If you’ve captained a boat and are familiar with the waters, you can apply for a bareboat charter. However, if you are inexperienced or simply don’t want a local guide at the helm, signing up for a day trip with a skipper and crew is a great option.

DO A FULL CHARTER

Short of owning your own vessel, chartering a boat for multiple nights is the closest you can get to living out your nautical dreams. Some of the most beautiful destinations on earth — from the Caribbean Sea to the Mediterranean — are best experienced from the deck of a sailboat. Letting the sea guide you to amazing snorkeling destinations, remote cays, and bustling harbors is the stuff of real adventure.

4 • WWW.SUMMIT-PHYSICALTHERAPY.COM