Lake Burien PT June 2019
Waves
June 2019
MAKING
Keeping you current on all things LBPT
S a i
I f you know me, you know I love sailing. But that wasn’t always the case. It was something I had to grow into because at one point in time, I was terrified of the concept of sailing. I credit my husband for my current love of the activity. Back in the day when we lived on the East Coast, my husband, Matt, was a private pilot. When we moved to the West Coast over a decade ago, we made a few changes. Matt was no longer flying as he once did, so he and our family needed a new hobby. Sailing was something Matt was already familiar with. His grandfather had a 28-foot wooden sailboat he had raced in San Francisco Bay and the Puget Sound. Matt had spent some time around boats and the water, but I had not. I grew up in New York City and never made it out onto the water or had any type of aquatic exposure. But for our 10th wedding anniversary, Matt and I decided to take sailing lessons through the Seattle Sailing Club. It was an experience. The class was dominated by men; I was one of two women. The first class was all about the principles of sailing. We learned the lingo, a few knots, and the basics of what we needed to know before stepping on the deck of a sailboat. Once you pass the exam at the end of the class, you can rent a sailboat from the club. But to pass, you have to do a solo sail — a sail without an instructor. For the exam, Matt and I went out in a little 24- foot sailboat with an outboard engine. As we’re on the water, Matt talked me through what I needed to do step-by-step: Keep the engine on, raise the mainsail, raise the forward sail, and turn the engine off. Well, if you turn the engine off at the wrong time, you can lose control of the sail and turn the boat. I misheard one of Matt’s instructions and turned the engine off early. In a split second, the boat tilted 45 degrees. In what seemed like the same split second, Matt ran to the back of the boat, and before I knew it, everything was back to normal. We averted disaster! Before long, the sails filled with air, and we were on our way. If you’ve never sailed before, it’s like flying sideways. It can feel like you’re flying across the water, even though you’re going much slower than an
aircraft. At times, you’re pulling 5 knots, which is just under 6 miles per hour, jogging speed.
Now, our goal was to get across the Puget Sound. On this particular day, the waters were busy. Just as things were going well, the forward sail started flapping in the wind. My knot didn’t hold. Again, Matt quickly and calmly went to work. I held the boat steady as he retied the line. Still, I was convinced we were going to collide with a nearby tugboat. Matt told me to hold my course; he said that everything will be fine. In my mind, we were going to hit the tugboat. We weren’t slowing down, and it was right in our path. My heart was racing. But you wouldn’t believe it! We didn’t hit a single boat. Matt retied the knot, and we continued on our path back to the marina with few maneuvers ahead of us. Other than our rough start, it was uneventful. We passed the exam and could now rent sailboats at our leisure. I was so relieved. It all comes back to Matt. He is one of the calmest, most even-tempered people you will ever meet. He taught me a lot that day, just as he continues to teach me new things now. He helped me every step of the way, never missing a beat or losing his cool. It took me two years after that day to love and appreciate sailing. But now we’ve been sailing for 10 years, and I can’t get enough. There’s something incredibly peaceful about letting the wind take you. It’s all the romantic things people think it is. Yes, it’s a lot of work, but it’s not traditional work. It’s challenging yet fun. It’s fulfilling. We found our family hobby, and it’s our favorite time away from home. Every summer, we spend a couple weeks on the water. Last year, we were out for two and a half weeks. This year, I want to beat that record and make it a solid three weeks.
None of this would be possible without Matt. He’s an amazing husband and father. He always encourages us as we learn and grow — and because of that encouragement, I discovered a new passion in life.
–Dr. Orit Hickman
www.LakeBurienPT.com • 1
Simple Exercises You Can Do Every Day 2 FOR BETTER BALANCE AND FLEXIBILITY Over time, work up to 1-minute increments. The best time to do these is while
brushing your teeth in the morning and evening. Plus, if you’re brushing — and balancing — in the bathroom, you can easily use towel racks as handy way to help you balance, should you need it (especially as you just get started on the exercise). Calf Stretch
g W a u n c i n g The pool is open! If you need help managing back pain, have lower body osteoarthritis (hip, knee, foot), or are experiencing balance issues, we have a new option for you: aquatic therapy! Aquatic therapy is a specialized form of physical therapy that brings together several types of exercises and forms of therapy while immersed in water. It’s great for anyone who wants to improve balance, strength, or muscle function. And the great thing is its accessible to just about anyone. The water is only 3–4 feet deep, so you do not need to be a strong swimmer to participate. One of aquatic therapy’s biggest benefits is buoyancy. Buoyancy can do wonders for your joints by reducing stress. This kind of stress often translates to daily aches and pains as you walk, do chores, commute to work, or garden. When you immerse yourself in water, you can exercise with reduced or even no pain! The more immersed you are, the less stress you feel in your joints. As you improve your balance or get stronger, you can move to shallower water. Every exercise is done in relaxing, temperature-controlled water. Warm water coupled with water pressure helps manage pain and swelling and improves ease of movement. Your fitness routine is likely centered on building strength, tone, and endurance. But what about your balance? Improving your balance benefits everything you do. By improving your flexibility through stretching, you’ll be able to master the transitions between exercises and develop the power you need for better balance. Here are two quick exercises you can incorporate into your everyday routine. Leg Stand When you want to improve your balance, one of the best things you can do is practice! When it comes to a leg stand, it should be practiced, both eyes open, while standing on a stable surface with something nearby you can grab or hold onto. Start by bringing one leg up behind you. If you need to hold your raised leg, that’s fine, but not necessary. Then, simply balance your body on the other leg. Start with 5–10-second increments, switching between legs.
Your calf muscles can limit your ability to place your feet flat on the ground while doing lunges,
squats, and other movements. If your calves are tight, stability can be difficult. To stretch your calves, stand facing a wall and put your left foot behind you, toes facing straight ahead. Lean forward, keeping your heel on the ground and using the wall for stability, until you feel a stretch. Hold for 30–60 seconds, then switch sides. Try adding these stretches to your routine 3–5 days a week, building up to once per day, every day. If you’re experiencing balance issues or are concerned about falling, physical therapy can help. Whether you experience balance challenges related to aging or an inner ear issue, physical therapists can show you how to strengthen muscles and improve flexibility relative to balance — and make it fun in the process! To learn more about these exercises and more, don’t hesitate to give us a call!
Aquatic therapy is safe, soothing, and perfect for anyone who is having trouble moving in their daily life. Here are the details.
LBPT Aquatic Therapy Tuesdays between 8 a.m. and 12 p.m.
Tukwila Pool 4414 S 144th St Tukwila, WA 98168
Tukwila Pool is a 10–15-minute drive from the Lake Burien PT office and is located between Foster High School and Showalter Middle School. Aquatic therapy appointments are scheduled to give you a full hour in the pool. The pool is accessible via stairs, but there is also a chair lift if you or a loved one has any difficulty. Want to learn more? Give us a call! We’ll do an evaluation in our office and help you determine your best next step. All you need is a bathing suit and a towel!
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Celebrate Summer With These 3 Great Events Strawberry Days Saturday, June 15 & Sunday, June 16 Town Square Park
project. Mixed in with all the cars, you can expect food, drink, music, and more. The event is free, open to the public, and runs between 10 a.m. and 4 p.m. As a bonus, this event runs simultaneously with Strawberry Days. Northwest Animal & Nature Festival This “all-animal inclusive” event celebrates all the animals we know and love in the Northwest. Learn about bird-watching, how to better care for your pet, or the various animals that populate the area. Several animal experts will be present to answer questions and share their insight into animal care and conservation. Enjoy live music, food trucks, and get ready to learn something new! The event is free, open to the public, and runs between 10 a.m. and 4 p.m. You can verify dates and times at DiscoverBurien.org . Saturday, June 22 Town Square Park
Celebrate summer with Strawberry Days! There’s nothing like a fresh Washington strawberry, and there will be plenty in Town Square Park on Saturday and Sunday. Strawberry Days is perfect for the whole family. Enjoy games, food, drinks, live music, and, of course, strawberries. The event is free, open to the public, and runs between 10 a.m. and 8 p.m. on Saturday and 10 a.m. to 4 p.m. on Sunday. Father’s Day Car Show Sunday, June 16 Town Square Park Old cars, new cars, restored cars, muscle cars, classic cars. You name it, it’s here! Over 200 cars are expected at the Father’s Day Car Show in downtown Burien. Take in the history of each car or find inspiration for your next automotive
T o a
With raw zucchini, toasted hazelnuts, and a robust Parmigiano-Reggiano, this early summer salad is a delight of different textures and flavors that will make a great side at your next cookout.
INGREDIENTS:
• • • • • • • •
3 small zucchini (3/4 lb.) 1/2 tsp lemon zest, grated 3 tbsp fresh lemon juice 3 tbsp extra-virgin olive oil Salt and pepper, to taste
1/4 cup toasted hazelnuts, coarsely chopped
Mint leaves, for garnish
Parmesan cheese, preferably Parmigiano-Reggiano, for garnish
DIRECTIONS:
1. Using a mandolin or very sharp knife, slice zucchini lengthwise into extremely thin, wide ribbons. 2. Arrange zucchini ribbons on a plate, sprinkle with lemon zest, and drizzle with juice. 3. Drizzle oil over zucchini, season with salt and pepper, and toss. 4. Scatter hazelnuts over the top, garnish with mint and cheese, and serve.
www.LakeBurienPT.com • 3
15811 Ambaun Blvd. SW Suite 140 Burien, WA 98166
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
www.LakeBurienPT.com 206.327.9880
A Family That Sails Together Stays Together
PAGE 1
2 Exercises to Improve Your Balance Announcing a New Therapy Option
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What Are You Doing This June? Zucchini Salad With Toasted Hazelnuts
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Exploring the River of No Return
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R i v e
a u t y o f C
River of No What, Now? The name of the wilderness may sound a little ominous at first — who wants to travel down a river of no return? — but in truth, it’s a title from times gone by when canoes and small watercraft could travel down the Middle Fork of the Salmon River swiftly but couldn’t fight the current going back up. Today, those same rapids make the Middle Fork a wildly popular whitewater rafting destination, with plenty of local and out-of-state enthusiasts making a return journey every summer. Rafting Isn’t for Me. What Else You Got? If crashing down 300 Class III rapids isn’t your speed, the Frank Church Wilderness has plenty of other ways to enjoy the wild mountain country. There are several lodges that were grandfathered in to the wilderness area, most of which are only accessible by
jet boat, light aircraft, or good old-fashioned hiking. Some, like the Middle Fork Lodge, offer five-star accommodations, located conveniently close to one of the area’s many natural hot springs. Those with the right permits will find the rivers and lakes full of fishing opportunities, and the surrounding pine forests are teeming with game. Lodges? I Just Want to Get Away From It All. For those looking for a truly unplugged experience, backpacking to the many campsites scattered throughout the region can be an incredible journey. If you spend a night beside the crystal-clear waters of Langer Lake, hundreds of miles away from any light pollution, you’ll find peace, quiet, and a sky bursting with stars. If you’ve ever wanted to experience a truly untamed part of the United States, Idaho is the hidden gem you’ve been looking for.
There’s more to Idaho than potatoes. Sitting square in the center of the Gem State is one of the largest contiguous areas of protected wilderness in the U.S. While the Frank Church- River of No Return Wilderness Area may not roll off the tongue as easy as Yellowstone or Yosemite, this 2 million-acre swath of mountains, gorges, and alpine lakes offers something for outdoor enthusiasts of all stripes.
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