Lake Burien PT - December 2019

Lake Burien PT - December 2019

Waves

December 2019

MAKING

Keeping you current on all things LBPT

B a c

C hange is one of those things that happens whether we want it or not. Most of the time, we’re in control of changes in our lives because they’re the choices we make and the plans we lay out for ourselves. Sometimes, though, it’s not in our control. Things happen and we have to deal with them — hopefully one step at a time. This year, we didn’t experience too much change at the clinic. People had babies and families grew, we welcomed a new therapist, and we introduced a few new programs. But, by and large, there weren’t any big changes. I didn’t want to make many changes to how the clinic operated and served our patients. I didn’t want to rock the boat. Really, I wanted to see what worked and what didn’t. As the year comes to an end, I can use this information going forward. I will say we do have a few changes coming to the clinic in the new year. Again, they won’t be anything major, but they are still changes. Right at the start of the year, Dani Fiorito, our front desk manager, will be leaving us to stay at home with her little boy who is due in January. We wish Dani the best as she welcomes her little one into the world. But despite one person leaving our clinic, I see 2020 as a year of growth. We’ve been a part of this community for just over 10 years now. That’s a big deal. It’s been an extraordinary ride and I’m excited to make some big decisions going into the new year. Now, I can’t say what all these decisions will be just yet, mostly because I haven’t made too many firm commitments as of this writing, but you can be sure any changes that do come will be slow and steady. Much like this year, I want to get a good sense of what works and what doesn’t. It’ll be like putting together the pieces of a big puzzle. It’ll take some work, but the end result will be amazing! I can tell you we will be expanding some of our existing programs and improving them based on the feedback we received this year. I’m excited to share more details on these changes in the coming months!

“It’s always important to take a step back and really spend time with the ones you love, and it’s important to take stock of what matters.”

For now, though, I’m looking forward to spending the holidays with my family. It’s always important to take a step back and really spend time with the ones you love, and it’s important to take stock of what matters. My husband’s family isn’t Jewish, so I get to decorate the Christmas tree with them. It’s something I really enjoy. It’s the festivity of it all — not to mention all the ornaments and lights. I cherish this time with them, just as I cherish the time I have with my own mother. As this year comes to an end, I encourage you to take stock of what matters in your own life. Reflect on the changes you’ve experienced throughout the year, both good and bad. And, most importantly, let your loved ones know just how much you appreciate them.

From all of us at Lake Burien Physical Therapy, we hope you have a wonderful holiday season and a fantastic New Year!

–Dr. Orit Hickman

www.LakeBurienPT.com • 1

Running in a Winter Wonderland

Tips for Running and Jogging in Cold Weather

Wear shoes with traction. If your favorite running path is covered with snow and ice, you should consider finding a different route. But, if you can’t resist going down your beaten path, then you need to make sure your shoes are up to the challenge. If your running shoes have worn soles, then you’ll need to get a new pair with soles that will grip the ground better before stepping out on the ice. Regardless of how amazing your shoes are, remain vigilant about where you’re stepping. Dress down a layer. Yes, it is cold outside, but your body will naturally warm up as you run, just like it would with any other physical activity. Think of what you would normally wear to stay comfortable in the cold, and then wear one less layer when you’re running. Of course, you should keep other weather elements in mind as well, such as wind, rain, and snow, when you’re picking out your running clothes. Finally, if a day is particularly cold, snowy, or windy, don’t force yourself outside for the sake of your health. Sometimes, a good bowl of soup and a roaring fire can be just as physically satisfying as a run outside.

Maybe you love the majesty of a winter’s morning, or maybe you just hate the treadmill. Whatever

your reason is for wanting to run or

jog outside in the dead of winter, remember to take the proper precautions before stepping out. Runners face

o r t h e B a c k P a i n a n d R e s t D Back pain can be debilitating. When you’re in pain, all you want to do is take a few ibuprofen pills and lie down for a while. But did you know lying down and “taking it easy” can actually make your back pain last longer or make it worse over time? And as the pain gets worse, you may be unable to take part in many of your favorite activities, and that can take a lot of fun out of the holiday season. There are many ways you can easily overexert your back, especially with all the decorating and gift shopping you do during the holidays. Whether you’re reaching up at an awkward angle or lifting improperly, your back may respond with pain. But one of the worst things you can do for your back is rest. It may sound counterintuitive, but more research is coming out that suggests that taking it easy can compound your injury. Instead, the most important thing you can do is to keep moving. Exercises and stretches that involve the back muscles can do wonders for back pain. And, interestingly enough, maintaining a strong core will not prevent back pain. So, while we can’t prevent back pain, we can make sure it doesn’t get worse. challenges during the winter that they don’t face any other time of year. If you want to experience the winter safely, there are a few things to keep in mind. Warm up inside first. If you’re planning on braving the snow and frigid temperatures, try to spend 10–15 minutes warming up before you walk out your front door. Cold weather naturally tightens muscles and joints, so stretching your limbs in a heated environment is a good way to ensure maximum comfort and minimum risk of injury when you’re running in the cold.

many people lift incorrectly every day. It doesn’t matter how heavy an object is, either; when you lift with your back, you put a lot of extra stress on your spine and back muscles.

People also commonly injury their backs when reaching low or high. When you reach for an object of any kind, you shift your center of gravity. In those seconds when you’re reaching, much like when you lift, you place additional stress on your back. When you are decorating, for example, always use the correct type of ladder. You should never need to overreach. When lifting, always bend at the knees and lift with your legs, pulling the object as close to your body as possible to keep your center of gravity at your core. On top of this, before doing any strenuous activity, like decorating, lifting, or even wrapping gifts, be sure to stretch. Work your back muscles for a few minutes before jumping into your activity. If you have questions about stretching or you are experiencing back pain, let us know! We’re to answer your questions and help you find relief from back pain.

One of the most common sources of back pain is caused by improper lifting. To lift correctly, you need to lift with your knees, not your back, but

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During the holiday season, people love to give back to the community. They may donate food to the Highlight Area Food Bank, donate money to their favorite charity, or even donate time to a local nonprofit over a weekend or two. But when the holiday season is over in January, they stop. They don’t continue to donate food or their time. While it’s great to give back to the community during the holidays — and many local charities and families appreciate it — volunteerism shouldn’t end on Dec. 26. Just because the holidays are over doesn’t mean there are no longer people in need. It’s important to give back year-round, even if you aren’t giving in the same capacity. Maybe you donate your time during the holidays but donate food throughout the year. It’s as simple as picking up a few extra canned goods at the grocery store with every trip. While many food banks are well-stocked during the holidays thanks to the generosity of so many people, their stocks can become inconsistent as the year progresses. They don’t have people “Chestnuts roasting on an open fire” is an iconic image of Christmas, but we’re willing to bet most people reading this have never eaten a chestnut. Change that this year with this awesome paleo- friendly appetizer. Bacon-Wrapped Chestnuts

contributing at the same rate as they did in November and December.

To help combat this issue, some businesses actually hold food drives later in the year in the spring and summer. It’s a great way to give back at a time when many people don’t. This may be something to bring to your own place of work or your neighborhood. When it comes to volunteering, this is actually a fantastic activity for retirees and seniors. When you volunteer, you get out of the house, and you get to work with others. It can mean getting more physical and mental activity in your day, which is crucial for the brain health of seniors. Chances are there’s a nearby organization that would love your help. You can find more information, including volunteer opportunities in your area, at both NationalService.gov/programs/ senior-corps and Seniorcorps.org . Another great resource for everyone can be found at Burienwa. gov/city_hall/working_with_us/volunteer. As little as two hours of volunteer service every week can have a profound positive impact.

Making a Difference Throughout the Year

INGREDIENTS:

• •

2 8-oz cans water chestnuts

Tamari (wheat-free soy sauce), but can substitute with coconut aminos

• •

1/4 cup coconut sugar

1 lb sliced bacon, quartered

DIRECTIONS:

1. Heat an oven to 400 F. 2. Place a wire rack on a baking sheet lined with parchment and set aside. 3. Drain liquid from canned water chestnuts, add tamari to cover, and let soak for 15 minutes in the cans. 4. Drain tamari, roll each chestnut in coconut sugar, wrap with bacon, and spear on toothpick. 5. Place chestnuts on prepared rack. Bake for 30–35 minutes. 6. Plate and serve.

Inspired by “Paleo Happy Hour” by Kelly Milton

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

The Decade Comes to an End

PAGE 1

Tips for Running and Jogging in Cold Weather ‘Tis The Season of Back Pain

PAGE 2

Volunteering Isn’t Just for the Holidays Bacon-Wrapped Chestnuts

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Yurts: Glamping at Its Finest

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a u t i f u l

Treebones Resort, California

backcountry location. At the end of a chilly day, come home to comfy beds, cooking supplies, and decor made to feel like you’re camping — but with sturdy walls to keep out the cold.

For those new to the glamping scene, this is a great choice for an easy transition. With picturesque views of the Pacific Ocean, the Treebones Resort in Big Sur has an array of spaciously comfortable yurts to choose from. The resort has heated pools, a cozy lodge, and even a sushi bar. About an hour up the coastline, you can find a few shops, restaurants, and art galleries if you decide you’ve gotten your dose of nature for the day.

Falls Brook Yurts, New York

For the glampers who truly want to get away, hike just under 1 mile into the woods of the Adirondack Mountains to discover rustic yurts beckoning you to cook over a fire or bundle up with a book. At night, the yurt’s domed skylight offers excellent stargazing. For those keen on winter activities, skiing and snowshoeing trails start right outside the front door. In the summer, enjoy hiking, fishing, and swimming.

The allure of the great outdoors calls to many, but pitching a tent and cooking over a fire isn’t for everyone. If that describes you, consider the yurt: a small, permanent structure often outfitted with electricity, plumbing, and other modern amenities. Expertly nestled in remote locations, they provide comforts of home in the midst of nature. Here are just a few around the United States available for rent.

Spruce Hole Yurt, Colorado

Nestled in the San Juan Mountains about 10 miles north of New Mexico, this yurt is a snow-lover’s paradise. Skiing, snowshoeing, and hiking trails are plentiful in this

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