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MAKE THE MOST OUT OF YOUR SUMMER
PTPro Is Here to Help
Visit the Olympic Sculpture Park near Downtown Seattle . It’s another relatively chill way to spend a day while getting in plenty of movement. Enjoy the sculpture park, then if you’re up to it, walk down to Pike’s Place Market for lunch. The list doesn’t end there! You can take archery lessons, go outdoor go-karting, or play disc golf; then, for the dog lovers, there’s the Marymoor Off-Leash Dog Park in Redmond. If you need ideas for simple and straightforward outdoor activities anyone can do, we’re here to help! Again, it’s all about the “get out and go!” Just don’t forget to hydrate (always keep water on you wherever you go), warm up before any activity, have fun and pace yourself! As a physical therapist, I remind people that with any of these activities, it’s perfectly normal to feel sore for a couple of days afterward, especially if you spend several hours getting in your physical activity. That said, if you ever feel soreness or pain that lasts longer than a few days, the pain is waking you up at night, or it’s limiting your range of motion, give us a call so we can address the issue and get you back out there. You never have to put up with new or unfamiliar pain, and if it doesn’t go away after 7–10 days, you may need intervention. Otherwise, go out, have fun, and enjoy your summer. Just don’t overdo it — and don’t forget the sunscreen!
Go golfing at Bellevue Golf Course. Not only is this a great par-3 golf course, but they also have FootGolf, a combination of soccer and golf. It’s a great way to spend a few hours while getting plenty of activity — and there’s something for the whole family. Go Ziplining at Bellevue Zip Tour. Hidden away in Bellevue is another great attraction.
At PTPro, we have a motto: Get out and go! We’re big believers in spending time outdoors and getting in plenty of movement. It’s just as good for your mental well-being as it is for your physical health. This month, in celebration of our motto, I asked our staff what some of their favorite summer activities are. These are activities that require little to no preparation and just about anyone can get into. Here are a few of the answers I received: Rent a kayak or paddleboard on Lake Washington. This is something I actually do semi-regularly. There are a few areas around the lake where you can rent a kayak or paddleboard (whichever you’re most comfortable with). You can find rentals in Kirkland and around the University District in Seattle. There are even a couple of places right at the University of Washington campus. Fly a kite at Gasworks Park. This one is pretty self-explanatory. When there’s a nice breeze going, you can be out there for hours! Pack a picnic and make an afternoon of it!
It’s great for anyone who wants to get their feet off the ground and get the adrenaline pumping.
Take a stroll around the botanical gardens. Between the Washington Park Arboretum (and the Seattle Japanese Garden) and the Bellevue Botanical Garden, we have plenty to choose from when it comes to chill outdoor walks. Hike around the Olympic Peninsula. If you’re looking for something more involved, but still accessible, you can’t beat a trip out to Olympic National Park. It’s more of a full-day or weekend excursion, but you’ll get plenty of activity in. Alternatively, you can head out to the Enchantments, due east of Redmond, for even more hiking experiences.
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EXPLORE A NATIONAL FOREST FOR FREE On National Get Outdoors Day
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El Yunque National Forest: Located in Puerto Rico, El Yunque is the only tropical rainforest in the United States. Tongass National Forest: Spanning 16.7 million acres and several islands across Southeast Alaska, the Tongass is the country’s largest national forest. Salmon-Challis National Forest: This Idaho forest is the largest contiguous wilderness area in the lower 48 and contains the Frank Church-River of No Return Wilderness. Cibola National Forest and Grassland: Spread across north- central New Mexico, west Texas, and Oklahoma, this forest and grassland area is notable for its diverse ecosystems and wildlife. The Sky Islands portion of the park is also home to over 200 rare plant and animal species.
mushrooms or berries, or camp at a nearby national forest than this month. The tree- filled landscape will provide shade and help you beat the summer heat, and to further incentivize visitors, the U.S. Forest Service (the organization that oversees the national forests) is offering a fee-free day on Saturday, June 12, in honor of National Get Outdoors Day! While parking and day-use fees to access national forests tend to be relatively modest, fee-free days open up the opportunity to all visitors. The U.S. Forest Service has a great interactive map tool that prospective park-goers can use to learn more about the forests in their area, amenities and activities, and accessibility. Visit FS.fed.us/ivm to access the map and see what’s near your hometown! If you’re dreaming up travel plans beyond your state’s border, consider visiting these notable U.S. national forests.
Many people in the U.S. and across the world have a national park trip on their travel bucket list. While Zion, Yellowstone, and the Great Smoky Mountains are all awesome locales, outdoor enthusiasts often overlook a resource that is less busy, less expensive, and usually right in their backyard: national forests. All but 10 states have a national forest (or more than one!), so if your home state doesn’t have one, it’s very likely a neighboring state does! And there’s no better time to hike, bike, forage for
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EXERCISE OF THE MONTH Levator Scapulae Stretch
Why: The levator scapulae is attached to the first 4 cervical vertebra (bones of your neck) and the inside top edge of the scapula (shoulder blade). It therefore has an influence on both neck function and shoulder function. It can be a troublemaker if it gets overly tight or overused. This simple and GENTLE lengthening can be a great help. How: Sit or stand tall. Gently hold your right wrist behind your back with your left hand or hold onto the chair to keep your shoulder from shrugging. Drop your head to the left then tuck your nose down towards your armpit. Hold for 15 seconds. The weight of your head plus your effort to tuck our nose towards your armpit should be enough to get lengthening you need on the right side. Repeat on the left side as well.
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A TEAM MEMBER RETURNS Meet PTPro’s Not-So-New Office Manager, Thais!
Inspired by TheKitchn.com
When Thais Centenaro was first a part of the PTPro team back in 2017, she was the face at the front desk, taking calls, greeting patients, and taking care of some of the clinic’s PR work. That same year, she decided to explore other opportunities, saying goodbye to her PTPro family. But it wasn’t goodbye forever! Earlier this year, Thais returned to PTPro to take on new challenges and to open a new chapter in her life. “When the opportunity arose to return to PTPro, I snatched it up!” she says. Today, Thais is PTPro’s office manager and she’s thrilled to be back. And,
EASY TUNA POKE BOWL
This protein-packed recipe is the perfect dinner for two on a hot summer night when you don’t want to turn on the oven.
Ingredients
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1 scallion, finely chopped 1 cup rice, cooked and cooled 1/4 cup avocado, cubed
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2 tsp soy sauce 1 tsp sesame oil
2 tbsp orange juice
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1-inch piece fresh ginger, peeled and minced 10 oz canned tuna, drained
as office manager, Thais wears many hats — she makes sure patients are getting the insurance benefits they are supposed to have, that we’re up-to-date on the latest insurance rules and regulations, that the office is organized, and that everyone at the clinic has the support they need. And this is just scratching the surface! “Everyone I work with is super professional,” she says. “The goal is to help people heal and everyone at PTPro lives by that goal. Even in my office manager role, I feel like I’m a strong part of that. We do everything we can to help our patients get better.” Thais knows what many of our patients are going through when they come in for physical therapy, having gone through PT herself. “I’ve seen almost every one of our therapists for different things. Working a desk job, they help with ergonomics. They’ve even helped with past digestion issues! But the one thing that really blew my mind was how they’re so hands-on. “They don’t just say ‘Do these exercises at home.’ They work closely with you and guide you step-by-step.” She says these experiences help her excel in her role at PTPro. It’s all about understanding what our patients are going through and connecting with them in a personal way. While we keep her busy in the office, Thais has many interests to keep her busy when she’s not at work. She loves to garden, she’s a cat mom, and during the summer months, she’s always on the water. She takes every opportunity to go wakeboarding or paddleboarding — as long as the weather cooperates, anyway.
4 cherry tomatoes, quartered 1 tbsp sesame seeds
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2 tbsp cilantro leaves, chopped
Directions
1. First, make the dressing. In a jar, add soy sauce, sesame oil, orange juice, and ginger. Secure the lid and shake until emulsified. 2. In a small bowl, empty the drained tuna and pour the dressing over top. Add the cilantro and scallions and stir until well coated. 3. Divide rice between two serving bowls. Top with the dressed tuna, avocado, tomatoes, and sesame seeds.
“The summer night is like a perfection of thought.” –Wallace Stevens
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It’s the Season of ‘Get Out and Go!’
Have You Explored a National Forest?
Exercise of the Month
PTPro Team Member Spotlight — A Team Member Returns!
Easy Tuna Poke Bowl
The One Thing You Don’t Want to Forget this Summer!
HYDRATION MAKES A DIFFERENCE
The One Thing You Don’t Want to Forget this Summer! Water is your best friend. We’ve talked in the past about staying hydrated, and going into the summer months, it’s a subject worth repeating. With more people spending time outdoors and getting more activity, having water nearby is crucial!
As a general rule of thumb, it’s important to remember that by the time you feel thirsty, your body may already be in the early stages of dehydration. Over time, if you are unable to drink water, the symptoms are likely to present themselves. The exact symptoms can vary from person to person, but you’re likely to notice that something isn’t right.
Did you know that as little as a 2% loss of body water can significantly impact your performance? Without proper hydration, your body is put under extra stress as you hike, bike, run, or swim — or participate in virtually any other activity. The more water you lose, the further your performance decreases. More than that, however, dehydration can lead to a whole host of symptoms, most of which can be detrimental to your overall health. Here are a few common symptoms:
Another thing to keep in mind is that physical activity and exercise can blunt your thirst mechanism. As your body works (and sweats) you are unlikely to feel thirsty until after you’ve completed your activity and your body has a chance to “catch up.” But again, once you feel thirst, your body is already in need of water. Staying hydrated isn’t the easiest thing to remember. As you’re out and about or exercising, you can forget to take a drink along the way. The best way to remedy this is to always keep a bottle of water within arm’s reach so as you lose water, you can continually replenish that lost H2O — and maintain your peak performance!
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Dizziness
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Thirst (ranging from mild to severe)
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Fatigue
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Infrequent urination (coupled with dark urine)
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Headaches
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Reduced energy
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Confusion
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