Summit PT - July 2023

Take a look at our July newsletter!



FUN FACT: I USED TO BE A MILKMAN! How I Spent My Birthday Month at Age 13

As you may know, July 4 holds a special place in my heart … because it’s my birthday! As I’ve mentioned in previous newsletters, to me, the fact I was born on July 4 in a World War II hospital built by the Americans in Auckland, New Zealand, meant that I was destined to be here. My July 4 birthdays growing up were in the depths of winter, but my first one in the U.S. was on the beach in San Diego in 1987. It was actually borderline dangerous! As I recall, the boardwalk of Mission Beach was ground zero for people throwing fireworks needlessly as I walked by with Lisa’s 4-year-old relative draped over my shoulders. Thankfully, fireworks have been banned in San Diego for some time now, so when I celebrate my birthday there this year, I won’t be at risk of getting singed. Going back to San Diego for my birthday will be a bit of a departure from tradition. In recent years, I’ve spent most of my birthdays in the Portland area. I wake up, read my birthday cards, do something healthy, like a bike ride or footrace, and sometimes listen to the Waterfront Blues Festival. Last year, I completed The Flat 5K fun run on Sauvie Island and followed it up with brunch downtown. I’ve had many memorable birthdays, but one of the biggest landmarks was my 13th. That year, I took my first job as a milk delivery boy! It was a tough task in the New Zealand winter when I started my July deliveries in the dark and often in the rain. In 1970s New Zealand, a pint of milk cost 4 cents, and I remember the consternation when the price doubled to 8 cents. I delivered milk directly to customers’ mailboxes, which had compartments for receiving pint bottles. When the milk was gone, my neighbors left their empties out with 4 or 8 cents in the bottom of the empty bottle. Those coins told milk boys like me, “Deliver more milk!” My friends and I carried pouches to deposit our coins in, and they got pretty heavy by the time we finished delivering 1,200 bottles every night. The night’s adventure started with us hanging off the back of the milk truck as it whipped around corners on the way to prearranged locations. Then, we pulled sturdy milk carts with big rubber tires stacked high with as many as six crates of 20 pint bottles each. In exchange for two hours of hard running, lifting, and delivering milk, I was paid $2.50 per night! It wasn’t without risk, either. Once, I was running full speed when my milk cart caught the lip of a driveway,

flew into the air, and gashed the inside of my right knee with its welded skid plate. I still sport a scar from the wound, which needed about 15 stitches. My milk runs taught me the value of hard work, and they also made me really fit. They did not, however, make me rich! And while being a milkman was a respected job for my boss, I’m glad I decided not to make it my vocation. By the late 1980s, the job was obsolete in New Zealand because people bought their milk products at the supermarket. Here in America, that transition happened two decades earlier, in the 1960s. Although I believe I was destined for the USA because of my birthday, I’m glad I didn’t live here at age 13. I would have missed out on an excellent first job! Since my milk run days, I’ve been a busboy, a dishwasher, a warehouseman, a restaurant bartender, and — you guessed it — a McDonald’s hamburger chef. Now that’s a job most Americans are familiar with! See, New Zealand and the USA aren’t that different, are they? Until next time, –Paul Kane, P.T., BSC, CMP

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Simple Stretches for Immediate Relief Leave Back Pain Behind

If you've picked something up, fallen, slept, stood, walked, or done anything wrong and hurt your lower back before, you're not alone. According to the World Health Organization, "Low back pain [is] the single leading cause of disability in 160 countries" and affects roughly 1.71 billion people. Low back pain can be extremely frustrating to live with. Not only is it painful, but it can also be impossible to predict or avoid. Luckily, a physical therapist can create a treatment plan that targets the lower back and works with your body to improve mobility and reduce pain over time. And while you should always follow the program your physical therapist provides, you can perform a few stretches at home to find some relief. Prone Press-Up With this stretch, getting in the correct position is vital. It requires you to lie flat on your stomach, so if that is difficult

for you, place a pillow under your belly and use that as your starting position. 1. Lie on your stomach with your feet hip-distance apart and your hands pressed flat to the floor next to your chest, similar to a pushup position. 2. Using only your upper body, push down on your hands and lift your head and chest while keeping your shoulders pulled back. 3. Continue until your arms are nearly straight, with only a slight bend at the elbow. 4. Lower yourself back down and release the pose. Cat/Cow Pose Stretch These two stretches work well together, so feel free to use them consecutively. Cat Pose: 1. Start on your hands and knees with your hands slightly in front of your shoulders.

2. Press down on your hands and round your spine toward the ceiling. Allow your head to drop, forming a sideways "C" shape. 3. Hold this position for a few seconds before releasing and returning to the hands and knees position. Cow Pose: 1. Start on your hands and knees with your hands slightly in front of your shoulders. 2. This time, push your back toward the ground, forming a "U" shape. Lift your chin and chest at the same time.

3. Hold this position for a few

seconds before returning to your neutral hands and knees position.


Meditation has been practiced for thousands of years and offers many benefits. The best part is that it's accessible to anyone; you don’t need special equipment or a membership to practice, just your mind and body! While meditation is great for everyone, meditation can be particularly powerful for older adults due to its emotional and cognitive perks. Here are some key benefits you can expect. Less Anxiety For some, anxiety can be a response to a specific life event, such as a health scare or losing a loved one.

Anxiety often involves worrying about the future, and meditation helps alleviate it by pushing you to focus only on how your body feels at that precise moment. Focusing only on the now is an excellent way to help combat those intrusive "what if" and "when" thoughts. Reduced Chronic Pain It's not uncommon for people to experience pain as they age. And while meditation can't treat the cause of the pain, it can help reduce the amount of pain you feel. According to a study from The Journal of the American Osteopathic Association, 89% of participants reported that meditation helped them cope with their chronic pain, drastically reducing their overall pain levels. Better Memory

memory as they age, but it doesn't make the experience any less stressful or frightening. Meditation helps to boost memory as it increases blood flow to areas of the brain in charge of attention and executive function. By giving these areas of the brain more "power" through increased blood supply, they can work more efficiently to help you retain and recall information. If you don't know how to start, close your eyes and focus on counting your inhalations 10 times before restarting. You can set a timer or continue as long as you feel comfortable. You can also find several guided meditation apps if you need a bit more help. It only takes a few minutes to complete a meditation exercise and begin reaping its incredible health benefits!

For others, anxiety can appear later in life for no apparent reason. Regardless of why it starts, anxiety is both uncomfortable and harmful to your health.

It's normal for older adults to experience some lapse in


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HEALTHY JOINTS MATTER Safeguard Your Movement for Years to Come

Our knees, wrists, elbows, shoulders, and hips are integral parts of our bodies — all joints connecting our bones. After years of pressure plus wear and tear on our joints, they risk wearing down and developing conditions such as osteoarthritis, a common degenerative joint disease seen in older adults. However, aging isn’t the only thing that can adversely affect our joints. Sometimes, overuse of a particular joint can cause pain, discomfort, and eventually limited mobility. Here are four tips to incorporate into your daily routine to keep your joints healthy, lubricated, and mobile. Sit up straight.

your joints, mainly your knees, ankles, and hips, increasing your risk of joint damage and complications. Get moving. Staying active and building strong muscles and bones provides the stability and support your joints need to thrive. Dynamic stretching and low-impact exercises strengthen your joints and keep them in optimal shape. Remember, the more you move, the easier it becomes. Practice safety first. When performing activities that may place more demand on your joints, rely on padding and protection. For example, wear knee and wrist pads if you go roller skating or ice skating! If your wrist is sore or injured,

Did you know your posture plays a significant role in the health of your joints, even your knees? Standing and sitting up straight helps reduce unnecessary pressure on any part of

a brace will protect it and provide the support it needs to heal. Even if you’re gardening outside and kneeling often, be sure to kneel on a soft pad or area to safeguard your knees. Protection is always key! Maintaining a safe and active lifestyle is the key to keeping your joints healthy for years to come. Take care of your joints now so they can care for you — no matter your age!

your body and protects your back, hips, knees, shoulders, and neck. It also helps to prevent injury to the surrounding muscles. Maintain a healthy weight. If you allow your body to become overweight, you inevitably slow down and move less. The extra weight also places more strain and pressure on

Grilled Steak Salad With Peaches


Inspired by



1. In a large resealable plastic bag or baking dish, combine steak, vinegar, garlic, and brown sugar. Marinate 20 minutes at room temperature. 2. Remove steak from marinade, coat with vegetable oil, and season generously with salt and pepper. 3. On a grill or pan set to high heat, cook steak until desired doneness. Rest 5–10 minutes, then thinly slice against the grain. 4. In a small bowl, whisk olive oil and lemon juice to make dressing. Season with salt and pepper. 5. In a large serving bowl, add arugula, peaches, blue cheese or feta, and steak. Drizzle with dressing and gently toss.

• 1 lb skirt steak, fat trimmed • 1/4 cup balsamic vinegar • 1 clove garlic, minced • 1 tbsp light brown sugar • 1 tbsp vegetable oil • Kosher salt • Black pepper • 1/4 cup extra-virgin olive oil • 1 large lemon, juiced • 6 cups baby arugula • 2 ripe peaches, thinly sliced • 1/3 cup crumbled blue cheese or feta

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

1. Paul’s Surprising First Job — Can You Guess It? 2. No More Achy Breaky Back! Meditate Your Way to a Healthier You 3. Take Care of Your Joints Grilled Steak Salad With Peaches 4. Summer Fun Without the Burn INSIDE THIS ISSUE


Summer is in full swing, which means the sun's rays are shining bright for most of the country. In fact, the average UV index, or the intensity of ultraviolet light, across the U.S. is 7 or above on a scale of 13. To put that into perspective, a UV index of 3 is strong enough to damage the skin. However, just because the UV index is high doesn't mean you have to hide inside — you just need to practice a bit of safety when you’re outdoors! To protect you and your family during the hottest months of the year, here are three ways to keep your skin sunburn-free. Use sunscreen whenever you're outside — even when it's cloudy. Many think sunscreen is only necessary at the beach or near a pool. However, the sun's harmful rays will always reach your skin, no matter what you're doing outside. Also, remember that while

clouds may look like they're blocking the sun, UV rays easily penetrate them and water like an ocean, lake, or pool. That's why sunscreen is essential whenever you're outside, even for just 20 minutes on a cloudy day. Choose a broad-spectrum sunblock that is at least 30 SPF and protects against both UVA and UVB radiation. Reapply every two hours, and if you’re swimming or playing in the water, reapply every hour! Choose your outside time wisely. The sun's rays are strongest between 10 a.m. and 4 p.m., so your skin is much more susceptible to damage during this period. If you can, save outdoor tasks (like yardwork) for early morning or late afternoon. If you are planning to spend some time outside within this time frame, it's best to do so in the shade.

You can also use the shadow rule: If your shadow is shorter than you are, the sun's rays are strong enough to damage your skin, so it's time to find shade. Pick the right outfits. If possible, choose darker-colored, long-sleeved shirts and pants made with tightly woven fabrics like canvas or synthetic materials such as nylon. Then, protect your face, neck, and ears with a wide-brimmed hat and cover your eyes with 99% to 100% UV-absorbent sunglasses. These types of clothing and accessories block more of the sun's rays from ever reaching your skin and minimize your risk of a severe sunburn.


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