PT 360 September 2019

Getting you back to the life you want to live.


S eptember 2019

In Touch

S tuck in the M ud ?

We are passionate about our work, the technical details in the skill, and problem solving, but what brings us together the most?We all have the same goal, which is not about us, but rather about getting YOU better. Inmedicine, there are often egos that get in the way of caring for patients. As a team, we are focused outward, with our rewards being your ‘wins’. You got to do the hike that you’ve wanted, you traveled across the globe, you were able to get down on the floor and play with your kids (or furry family). Those feed our passions and keep us working to always do better. This year, we have added to our team yet again. Sue Roth was part of a team with Candis and I many moons ago, and we are delighted to have her join us at PT 360. The seamlessness with which Sue has joined our teamhas been no surprise. Sue comes with the true talent, skill, curiosity, and caring that I hope everyone sees as a hallmark of the care we provide. We have our‘DreamTeam’in full swing. Next time you get stuck (sometimes literally) and unable to be fully engaged in the fun, active, forward-moving life that you expect, think of our dream team. There’s no easier way to get pulled out of the muck than with the team with the skill and plan to get you there. Just picture us with a pickup, pulley ropes, engineering plans, coordinated response, and that extra loving push. We’ll get dirty with you too! Shelly Coffman –-Shelly Coffman

We are very fortunate to have so many wonderful folks choose to come to us to help solve their health problems. We truly enjoy the relationships we build, the process of unpacking the puzzle to get to an accurate diagnosis, helping build the road map and plan to get you back to your goals. We know you don’t come to us because your shoulder (or knee, or back…) hurts. You come because you can’t play tennis, can’t sit very long for work, can’t enjoy your daily walk with your partner, or simply can’t sleep. You make the phone call and come through the door to get back to a version of your life that works. Not the one that is full of fits and starts and hard stops. You make the choice to invest the time and energy with us, entrusting us to help steer you back to that better place, wherever that may be. The fact that we are able to steer together as a team is a benefit both to us as practitioners and to the patients we serve. Our team is a talented one. I like to say we are a unicorn practice. Each member of our professional team has more than 20 years of experience, in addition to a plethora of post professional training that most providers don’t attain. We have geeky training we’ve shared among us, as well as offshoots that have interested each of us, enabling both common threads and diversity in the care we provide. We enjoy all of you so much, and, to be honest, we enjoy each other just as much too.

According to Forbes, which took a comprehensive look at activewear fashion trends in 2016,“green is the new black.”That’s because for the last few years, more existing brands and fashion startups have shifted their priorities to put environmental sustainability— inmaterial sourcing, manufacturing, and even shipping— front and center. With the detrimental effects of climate change looming, a quick look at the industry’s environmental impact is eye-opening. Each piece of clothing you put on in the morning takes water, energy, and rawmaterials to produce, andmultiplied across the industry, those amounts are staggering. TheWorldWildlife Fund reports that it can take more than 713 gallons of water tomake the cotton for a single T-shirt. If the fashion industry were a country, it would be the world’s sixth-largest emitter of greenhouse gases with annual emissions equal to the annual output of 372 million cars. Compound that with dye runoff andmicroplastics in waterways, deforestation (tomake way for grazing and cotton planting), and the shrinking lifespan of clothing, and you have a little discussed environmental disaster that makes rising green brands look like fashion superheroes. Happily, those brands are H ow to D ress for E nvironmental S uccess at the G ym ATHLEISURE GOES GREEN

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“ I t can take more than 713 gallons of water to make the cotton for a single T- shirt “

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Nike shoes and apparel contain small amounts of recycled material.

gettingmore andmore recognition, particularly in the women’s athleisure space.

Some eco-friendly brands alsomanufacture locally to reduce their carbon footprint (like VYAYAMA andYoga Democracy), use plant- based dyes (like Groceries Apparel), or ship their products in boxes made from recycled cardboard (like Allbirds, which alsomakes its shoelaces from recycled plastic bottles). Threads 4 Thought recycles 80% of its wastewater, and the Arizona-based companyYogavated is entirely zero waste, even stuffing clothing scraps into the dog beds it donates to local animal shelters. Perhaps the most inspiring story comes from the B Corp clothing and accessory brand tentree, which plants 10 trees for every product sold. So far, they’ve plantedmore than 30 million trees around the world. If you want to be an eco-friendlier athlete, take a minute to think about where your gymbag and its contents came fromnext time you’re packing up. If you need a new pair of sneakers, leggings, or shorts, shop around—more green options are out there every day.

So, what makes a brand green? At the basic level, it means using recycled, organic, and fair-trade materials, even if that includes water- guzzling cotton. But some brands are pushing the eco-friendly envelope even further, making their clothes out of things like bamboo, hemp, post-consumer plastic bottles, and fishnets pulled from the oceans. Some of those brands are still small. For example, Girlfriend Collective makes leggings and sports bras from fishnets and water bottles found in the oceans near Taiwan, and the Australian brand Boody makes athletic apparel from sustainably grown Chinese bamboo. However, there are also industry giants trying to make their businesses greener. Patagonia was the first company to “turn trash into fleece,” as Goodnet put it in 1993, and Adidas’Terrex Free Hiker Parley trail running shoes (included in Runner’s World “coolest” running shoes and gear list for 2020) are made from recycled ocean plastics. And now, 75% of all

T he K ing of S treams I s D ead S treaming in the W ake of 'G ame of T hrones '

king’s ransom to bring this hugely influential show back to the U.S. underscores their commitment to winning over anime lovers.

With the conclusion of “Game of Thrones” earlier this year, the streaming industry looks eerily similar to the first season of HBO’s fantasy series. The king of binge-watching is dead. The once-proud house of HBO Now is trying desperately to maintain its dominance, but there’s plenty of streaming royalty vying for the crown. Most interesting of all are the different tactics

H ulu ' s O ld E nough to P arty Hulu may have looked like an upstart a decade ago, but the video- on-demand service has always had powerful friends. Thanks to early alliances with broadcasting giants like NBC and Fox, the service has always been defined by great, binge-worthy shows. Riding the success of “Brooklyn 99” and “The Handmaid’s Tale,” Hulu has turned its attention to film, releasing several classics this summer including “Drop Dead Gorgeous” and “Superbad.” By finally beefing up its movie selection, the site feels like it’s come of age. A mazon E xpands 'T he E xpanse ' Like many wise rulers before it, Amazon has made a bid for the throne by giving the people what they want. The multimedia giant shrewdly picked up the rights to “The Expanse” after Syfy canceled it last year, delighting fans who petitioned for the show’s continuation. But Amazon’s likely trying to reach more than just science fiction lovers; the fact that “The Expanse” has widely been described as “‘Game of Thrones’ in space” suggests Amazon is hoping to convert HBO fans directly.

these services are using to win over subscribers.

N etflix G ets in the R obot The most venerable of the streaming houses, Netflix has spent the last two years courting a new ally: anime fans. This flirtation with Japanese animation reached a fever pitch in June with the re-release of 1995 cult classic “Neon Genesis Evangelion.” A heady psychological drama told with giant robots, religious iconography, and tormented characters, “Evangelion” isn’t for everyone, but it’s still revered by many for its complex story. The fact that Netflix was willing to pay a

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F inding the R ight W orkout for Y our D iet H ow to M atch Y our R outine to Y our P late

workouts are actually the best option for people who don’t eat meat or dairy. Choosing quick workouts means your body won’t use up as much protein (which vegans generally consume less of), and the ample glucose in a vegan diet is ideal for powering intense workouts like sprints, stairs, body- weight lifts, and CrossFit drills.

What you eat and how your body performs are two intimately linked aspects of your overall fitness. That’s why distance runners carb-load on spaghetti before marathons and yogis skip breakfast before a 105-degree Bikram class. However, this nuance is easy to neglect in a world of fad diets and food trends that move at whiplash speed. If you’ve jumped on the keto, vegan, or paleo bandwagons but are still slogging through the same workout routine, it’s time to take a closer look at your body’s needs and tailor your gym time accordingly. Here are a few tips for matching your diet to the optimal workout. K eto This high-fat, low-carb diet is currently booming among athletes who relish the opportunity to chow down on pork rinds and cheese (a perk that comes at the expense of giving up chips, bread, andmost fruits). Shape magazine recommends moderate-intensity workouts for people eating keto because they won’t have the ample supply of glucose the body relies on for high-intensity exercises like sprints and HIIT. On the plus side, if you go keto, you’ll burnmore fat during cardio because you won’t have a store of glycogen to compete with it as an energy source.

P aleo The paleo diet is unique in that it actually comes with its own exercise plan, thoughmany paleo eaters probably don’t know it. According to Paleo Leap,“The paleo lifestyle emphasizes natural movement (preferably outside) over machine-based exercises and brief but intense strength training workouts over extended sessions of steady-state cardio.”Above all, paleo advocates advise listening to your body and choosing a workout plan that leaves you feeling good.

V egan Plant-based diets are generally associated with slow-moving exercises like yoga, but VegNews reports that short, high-intensity

B asil B erry S orbet

Unlike standard ice cream recipes, this delicious sorbet doesn’t require fancy equipment or difficult prep. It’s also entirely dairy-free, making it the perfect vegan treat for the end of summer.


• •

1 cup sugar

• •

6 cups frozen mixed berries 3/4 cup fresh lemon juice

1 cup fresh basil leaves

Directions 1. In a saucepan over high heat, combine sugar with 1 cup of water, stirring occasionally until sugar dissolves, creating a syrup-like consistency. 2. Remove syrup from heat, add basil, cover, and let stand for 15 minutes. Strain syrup into bowl and refrigerate until cold. 3. In a blender, combine syrup with frozen berries and lemon juice. Purée until smooth. 4. Transfer to a square baking pan, cover in plastic wrap, and freeze until set, about 2 hours. 5. Scoop and serve. 3


1215 SE 8th Ave., Ste. D Portland, OR 97214

I nside T his I ssue

Stuck in the Mud? Athleisure Goes Green Page 1 Streaming After 'Game of Thrones' Page 2 Finding the Right Workout for Your Diet Basil Berry Sorbet Page 3 Getting to the Root of IT Band Pain Page 4

N o , N ot T hat K ind of IT G etting to the R oot of IT B and I ssues

R ehab Stretches focused on the glutes and hamstrings can help to ease tightness and improve mobility. You’ll also want to incorporate exercises that strengthen the hips and glutes. Find some examples here at R elax Part of your recovery should include massage to relax the aggravated area. A professional massage is a great option,

Avid runners and bikers may be familiar with the discomfort caused by a tight or overused iliotibial (IT) band. This large connective tissue starts at your gluteal muscles and wraps down just past your knee to connect to the tibia. Because of its span, it’s prone to tightness and overuse. It might cause pain on the outside of the knee or discomfort on the outside of the hip. Tight hamstrings, ramping up mileage too quickly,

running on the same side of the road or in the same direction, or even just running too much can contribute to IT band issues.

but, if that’s not possible, using a foam roller to gently massage your hamstrings, glutes, quads, and hips can be similarly effective. If the problem continues or if you experience new or worsening pain, consult with your doctor. A physical therapist, especially one who specializes in running-related issues, can also provide you with exercises to strengthen the area.

The good news is, with a little time and TLC, your IT band can return to normal in a couple weeks.

R est Overuse may have triggered the issue, so if you’ve been doing an activity every day, especially running, give yourself 7–14 days of rest. Before you throw your arms up in the air, remember: This doesn’t mean you have to be on the couch watching Netflix for two weeks.

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