Lake Burien PT May 2019
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May 2019
MAKING
Keeping you current on all things LBPT
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M ay is a big month. If you know me, you know just how much I love sailing. Every chance I get, I’m out on the water with my family. Well, May 4 is Opening Day for boating in Seattle, and I have been looking forward to it for several months. You can be sure that on that Saturday, I will once again be out on the water. I’ve spent the past couple of months getting our boat ready while doing a little sailing on the side, and I am excited! If you’re not familiar with Opening Day, be sure to check out our article on Page 3 this month. It’s a brief history of the day and what you can expect this year. Even if you aren’t into boating, it’s a fun event that takes place annually. Another big day in May is, of course, Mother’s Day. This year, Mother’s Day is on Sunday, May 12. I’m pretty close with my mom — and not just because she lives with us. We have a tightknit relationship, and I consider myself fortunate to have her around. My mom has been very involved in my son’s upbringing. She’s lived with us for about 10 years now, meaning she’s been with us for most of my son’s 14 years of living. On top of that, my mom has been a positive influence on her grandson and has had a big hand in shaping who he is. Of course, she is so much more than just a good grandmother. I can confidently say that my mom is a master of many things. She speaks multiple Reflections for Mother’s Day
As any multigenerational household knows, this kind of
living arrangement isn’t always easy. I’ll admit that, as much as I love my mom and
appreciate her, we experience our fair share of challenges. No matter how close we may be, we still need our space. Personal space is important in just about any living arrangement, but it’s just as crucial to make compromises. There are times when I might not exactly be my best self at home. But I’ve learned a lot in these past 10 years, not just about my mom but about myself, too. There is no shortage of life lessons taught in our home. For instance, I now have a greater perspective on motherhood. I didn’t necessarily plan to be a mom, but I always knew I would become one at some point. And I’m very thankful for my son, Emerson. At 14, he’s already 6 feet, 1 inch tall! It’s hard to believe. Emerson is an amazing kid. He’s funny, talented, and growing up into an all- around awesome human. And as a mother, no matter how much I love my husband, I can’t say enough about my love for my child. He’s just about the only person who I would go to the ends of the earth for. This was a notion I didn’t really understand until I became a mother and my role as caregiver developed over the years. It wasn’t something I understood when I was growing up with my mom. I developed a new perspective when I became a mom, and because of it, I was able to appreciate my own mom that much more. With that, all I can say is thank you. Thank you to my mom and all mothers out there! I hope you have a wonderful Mother’s Day and a lovely May, and maybe I’ll see you out on the water!
languages and is an experienced pastry chef, to give you a couple examples. In fact, for my birthday at the end of February, my mom made me a wonderful birthday cake!
–Dr. Orit Hickman
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Common Basketball Injuries AND HOWYOU CAN PREVENT THEM
athletes susceptible to these types of injuries. To protect your lower extremities, you need to focus on your overall support. Playing with high-top basketball shoes is a great start because they impede your ankles’ ability to roll from side to side. It also doesn’t hurt to wrap your ankles with athletic tape if you want to take extra preventive measures or are prone to ankle injuries. Hips and Thighs Jumping, running, pivoting, and playing defense all place strain on the legs and hips. Bruises and strains in these areas can result from contact on the court or overextending muscles and ligaments. The more flexible your muscles and tendons are, the less likely you are to overextend and injure them in the process. Take the time to stretch your legs and hips to prevent future injuries. Knees Severe knee injuries, like ACL tears, are more common in high-contact sports, but you can still suffer from minor sprains and strains while shooting hoops. In fact, knee injuries are the third most common basketball injury. To keep your knees from working too hard, make sure you’re committed to a good stretching regimen. You should also consider using a brace if you’ve suffered a prior injury. While many injuries are unavoidable, showing up to the court unprepared is a surefire way to increase your chances of getting hurt. Follow these tips and be sure to consult a physical therapist if you have any questions or concerns. Your body will thank you for it!
a b l e n e e P a i n More people spending time outdoors (especially with summer vacation season coming up fast) means more people spending time on their feet. All this standing, walking, jogging, and running can put additional stress on the knees, resulting in knee aches and pains. But the right shoes can help alleviate some of that knee pain and stress. The challenge for people with osteoarthritis, tendinitis, or other conditions affecting the knee is tracking down that perfect pair of shoes. To help make your next shoe search easier, here are a few tips to keep in mind. Ask for assistance. When you know your shoe size and the style you want, it’s tempting to visit the shoe store, get in, and get out without consulting anyone. However, consulting a shoe expert can make a world of difference. For instance, many athletic shoe stores have the tools and know-how to set you up with a great pair of shoes. Go flat. Heeled shoes, both high and low, place a lot of strain on the knees, a notion confirmed by a Harvard Medical School study. If you’re a basketball fan, you’ll probably be watching the NBA semifinals and finals this month. Now that the weather is cooperating, you might even be inclined to head out to a local court and prove that you’re a basketball champion too. But in your haste to prove that you’ve still got some mad ups, you may increase your chances of injury. According to the National Athletic Trainers’ Association, there are a handful of injuries basketball players suffer more than anyone else. Here are three that basketball players commonly experience and how you can avoid them during pickup games. Feet and Ankles Whether it’s rolling an ankle, coming down wrong when rebounding, or accidentally getting stepped on, basketball naturally leaves
When you shop for footwear, focus on shoes that offer even footing from heel to toe. There should be minimal
difference in the sole at the front and the back of the shoe, not including any arch support you may need.
Soft, but not too soft. Well-padded soles reduce the amount of strain placed on the knee. A good cushion will absorb the impact of walking, but you don’t want overly soft padding. When padding is too soft, your feet may not get the proper amount of support you need. It’s all about achieving a balance between padding and support — something a shoe expert can help you find. You can always ask your physical therapist to evaluate and prescribe the best shoes for your feet; they’re the real shoe experts!
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Opening Day for Boating Season!
The first Saturday in May is a big day in Seattle. It’s the official Opening Day for boating season! Boating in Seattle and the surrounding area has a rich history. While the first Opening Day took place over 100 years ago in 1913, people have been boating on our many lakes and up and down the Puget Sound for as long as they’ve lived here — well over 4,000 years. Sponsored by the Seattle Yacht Club, this year’s Opening Day theme is “Boating Through the Decades.” It’s a celebration of every decade since that first Opening Day in 1913. Here’s what the Seattle Yacht Club says about the theme. “When the Ballard Locks opened our waters into the Salish Sea in 1916 and the Montlake Cut opened Lake Washington to Lake Union in 1913, the boating world expanded and enriched our lives. Think about some of the changes we have faced each decade since then: the ‘20s with a boat-building boom and Prohibition; the bust of the Great Depression in the ‘30s; the war and heartache in the ‘40s; the ‘50s with the growth of the middle class and the development of devices, gadgets, and appliances that made boating more accessible; the ‘60s with increased awareness outside our community of music, cultures, and flying to the moon. Then, the decades of computers and technology that allow
us to reach beyond and explore our Salish Sea with such pleasure and ease.”
What can you expect from this year’s Opening Day? As with previous years, there will be crew races, a sailboat race, and the Grand Opening Day Boat Parade. The parade is set to take place from 12–2:30 p.m. on Saturday, May 4 through the Montlake Cut between Portage Bay and Union Bay.
Hitting the Water
If you want to take in the revelry of Opening Day, here are two important things to consider.
It’s busy! Whether you’re a spectator or you plan on hitting the water yourself, you’ll want to arrive early. For those who want to take in the boat parade or races, there are pedestrian paths on both sides of the Montlake Cut. There isn’t a bad seat in the house. You can even watch from the Montlake Bridge! Dress for the occasion! It’s Seattle weather in May, and you may end up spending several hours outdoors, especially if you plan on watching the parade, so dress accordingly. If you want to learn more about Opening Day or find a schedule of all the events, check out SeattleYachtClub.org/web/pages/opening-day.
These vegan, gluten-free chipotle black bean burgers are so full of flavor they will knock the socks off any meat burger!
INGREDIENTS:
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2 cans black beans, drained and rinsed 1/2 medium onion, roughly chopped
3 cloves garlic
2 tablespoons chipotle peppers in adobo sauce
2 teaspoons cumin
1 pinch salt
1 tablespoon cornstarch 1 handful fresh cilantro
1 teaspoon Sriracha
1/2 cup gluten-free rolled oats
1–2 tablespoons olive oil
DIRECTIONS:
1. Place half the black beans, onion, and garlic in your food processor. Blend for 20–30 seconds until combined. Add chipotle, cumin, salt, cornstarch, cilantro, and Sriracha. Blend for another 10–20 seconds. 2. Transfer to a large mixing bowl. Stir in oats and remaining black beans. 3. Heat olive oil in a large skillet over medium heat. Form mixture into patties and carefully transfer to skillet. Cook for about 5–7 minutes until bottom is browned and set. Very carefully flip and cook for an additional 4–6 minutes until opposite side is browned and set as well. 4. Serve immediately, or store refrigerated in an airtight container for up to 1 week.
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To Be a Mom
PAGE 1
Does Watching the NBA Finals Make You Want to Hit the Court? 3 Invaluable Shoe-Buying Tips
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It’s Opening Day for Boating Season! Chipotle Black Bean Burgers
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How to Travel Sustainably
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cruise liners are detrimental to oceans, and airplanes emit large amounts of toxins into the air. However, you can cruise and fly with the earth in mind. Some cruise lines are working to reduce their impact by installing more eco-friendly lighting and materials, and flight experts recommend using “green” airports, choosing fuel-efficient airlines, staying longer, and traveling less. If anything, it’s an excuse to extend your European vacation! Stay Green Where you stay impacts the environment as much as how you get there. Hotels use copious amounts of water for bathing and laundry, and they struggle to reduce energy because guests leave their lights and televisions on. However, many luxury resorts, woodsy cabins, and even entire countries have opted to make eco-tourism easier. If you’re looking for a region of the world committed to preserving nature, look no further than Iceland, Finland, and Sweden, which are
ranked the three most environmentally friendly places in the world. Do Green Man-made attractions like the Egyptian pyramids and Machu Picchu are some of the world’s greatest wonders, but Earth itself is pretty breathtaking. Check out natural attractions while hiking or camping in preserved forests, or soak up all the Caribbean has to offer by snorkeling, scuba diving, sailing, kayaking, canoeing, and paddleboarding. When you’re mindful of your surroundings and remain unobtrusive, there are endless outdoor activities you can explore. Some locations even partner with environmentally conscious organizations you can donate to or volunteer with.
Vacations can come with great expense, and not just for your bank account. According to a 2018 study published in Nature Climate Change, travel accounts for 8 percent of global greenhouse gas emissions. Cut through the greenwashing and do your part to lessen these emissions by traveling sustainably. Travel Green When possible, trains, hybrid buses, and carpooling are great alternatives to larger, more environmentally intrusive travel methods. Large
Opt for a green vacation and know that while you relax, the earth is getting a little relief too.
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