Summit PT - March 2023

Take a look at our March newsletter!



HELP ME NAME MY NEW FRIEND! Ruminations on St. Patrick’s Day

By the time you read this letter, St. Patrick’s Day will be upon us. Americans need very little introduction to St. Patrick, the patron saint of Ireland, due to the massive Irish immigration to America after the Irish potato famine and subsequent diaspora. (Many Irish people ended up in Australia and New Zealand in the 1800s, too.) I also have an Irish connection. In around 1919, a young man from Belfast stepped off a ship — he’d worked his way around the world on it — and found himself in the town of Auckland, New Zealand … He must’ve liked it there because he never got back onboard! I guess it was legal immigration back then, as New Zealand had only about a million people. William Edward “Ted” Kane met a 17-year-old Aucklander named Lavinia Mary Thatcher, and they were married mere weeks later. My grandfather never left New Zealand after that, so I guess his seafaring days ended early. He worked on the railways instead, where he lost a leg in a workplace accident. I remember him as a decent, hardworking Ulsterman with an artificial leg that fascinated me. He passed away at age 70 when I was 8 years old.

few weeks. But I can imagine what the day is like there, as we enjoy many hospitalities and parties held on both sides of the Irish border. As I write this, I’m looking forward to this year’s festivities — as you can see in the picture here. In the spirit of St. Patty’s Day, what do you think of my new friend in the photo? He is my new teaching assistant! He will help me demonstrate where your bones, ligaments,

joints, and muscles join together, how your injury or ailment occurred, and what to do about it (well, hopefully!). Now, I just have to give him a name — and need to enlist your help. I could call him Patty, but I don’t think it suits him. How about Hank? Or what about Nigel? Or maybe something completely different? Give our office a call or email us at Admin@summit- to let us know which name you think would fit. Just don’t suggest Bailey, as Bailey is our resident puppy and would not appreciate the confusion.

“I could call him Patty, but I don’t think it suits him. How about Hank? Or what about Nigel? Or maybe something completely different?”

I’ve spent recent St. Patrick’s Days in Reno when our annual ski pilgrimage to Lake Tahoe lands on March 17. I’m not sure what the Irish — including my grandfather — would think about some of the costumes paraded around the bars and casinos of Reno!

Wishing you a happy St. Patrick’s Day,

–Paul Kane, P.T., BSC, CMP

When I was in Ireland in 1986, traveling on my motorcycle with my sister on the back, we missed St. Patrick’s Day by a

• 1 (503) 699-2955

Published by Newsletter Pro |


Exercising improves our bodies and minds, including mental health, sleep quality, and disease prevention. However, the one downside to exercise that deters some people from engaging is soreness the day after a workout. However, soreness is completely normal! It means your body worked hard to become healthier and stronger. But sometimes, that soreness can be more intense, and the level of discomfort is more severe than a subtle throb. When the discomfort after a workout is unbearable or persists for a few days, this may be a sign of pain from an injury. Telling the difference between an average level of soreness and something more serious can be difficult, especially if someone is starting their fitness journey for the first time. So, let’s set the record straight. Here is how to tell the difference between normal muscle soreness from exercise and pain from a possible injury. Soreness When we exercise and push our bodies to become stronger, we’re actually making tiny tears in our muscle fibers. This is normal; our muscles become stronger as the body repairs these tears because the fibers become thicker and more powerful. However, this tearing and repairing can make us sore the day after a workout.

To identify soreness, recognize that muscles will feel tender, and you may feel an ache when you try to use the muscle while sitting, standing, or lifting something. Typically, this ache is only present when those muscles move again, not at rest. However, the longer these muscles stay static, the tighter the muscles will get as they repair, which makes moving them again painful. So, the critical characteristic here is that soreness is typically present as you force the muscle to move .

Muscle soreness should also only last for 2–3 days and onsets about 24 hours after physical activity occurs.

Pain Be concerned if the sensation is a more jarring and sharp pain rather than merely soreness with movement. Pain can occur outside the worked muscles, like in the joints or tendons of an affected area. While soreness is a dull ache, pain can feel like a stab with specific movements. Also, pain may be present even when the muscle is not moving . If someone is lying down after a workout and feels pain in their knee, even when not in use, that is pain, not just routine soreness. Pain may last longer than 2–3 days and can happen as you exercise or within 24 hours. Also, while muscle soreness subsides as the muscles move, pain can become more severe when you move the injured area again. If you believe your discomfort is pain and not muscle soreness, consult with your doctor to help identify the injury and outline the next steps you should take to heal.


Published by Newsletter Pro |

What Is Healthspan? And How Can You Improve It?

Invest in all aspects of your fitness. Exercise is always an excellent investment for a healthier life, but to increase your healthspan, you’ll need to invest in all facets of your fitness, not just cardio. To diversify your health investments, focus on strength, power (how much energy you can output in a short time), balance, flexibility, and cardio. You can accomplish this through any activity, but ensure that your weekly exercises are well-rounded and include at least one exercise in each category. How much you invest matters. We all get busy, that much is true, but how much time you invest in your health makes a difference in how much you get on the return. Ideally, you want to exercise in one of the above categories for 30 minutes daily. If your schedule is slammed, and exercise seems impossible to fit in, try to exercise at a higher intensity (at a level where you cannot hold a conversation

If you're retired or about to retire, you have a new and exciting life ahead of you. You may plan to travel the world, start a home project, or adopt a pet. Whatever you decide to do in your retirement, it’s essential to ensure you have as much time to enjoy it as possible.

So, how do you make it last?

The best way to ensure you get the most out of your life after retiring is to focus on improving your healthspan. While your lifespan is how long you live, your healthspan is how long you can do things independently with complete physical and cognitive ability. Your healthspan also impacts the quality of life left in your lifespan, and the more you invest in it, the more you can enjoy your sunset years to their fullest. Here’s what you can do to invest in your health now to get the highest return in the future.

during it) for at least 15 minutes a day for roughly the same results.

Investing in a well-rounded exercise routine with consistent time durations can improve your healthspan for many years. While the amount of time you have left is important, the quality of that time undoubtedly matters too. When you invest in your healthspan, you’re investing in your independence!



• 1 medium head cabbage • 1 1/2 cups chopped onion, divided • 1 tbsp butter • 2 14.5-oz cans Italian stewed tomatoes • 4 garlic cloves, minced

• 2 tbsp brown sugar • 1 1/2 tsp salt, divided

• 1 cup cooked rice • 1/4 cup ketchup • 2 tbsp Worcestershire sauce • 1/4 tsp pepper • 1 lb lean (90%) ground beef • 1/4 lb Italian sausage


1. In a Dutch oven, cook cabbage in boiling water for 10 minutes; drain. Rinse in cold water; drain. Remove 8 large outer leaves; set aside. 2. In a large saucepan, sauté 1 cup onion in butter. Add tomatoes, garlic, brown sugar, and 1/2 tsp salt. Simmer sauce for 15 minutes, stirring occasionally. 3. In a large bowl, combine rice, ketchup, Worcestershire sauce, pepper, and remaining onion and salt. Crumble beef and sausage over mixture and mix. 4. Remove thick vein from cabbage leaves for easier rolling. Place 1/2 cup meat mixture on each leaf; fold in sides. Starting at an unfolded edge, roll leaf to completely enclose filling. Place rolls seam side down in a skillet. Top with sauce. 5. Cover and cook over medium-low heat for 1 hour. Reduce heat to low; cook 20 minutes longer or until a thermometer inserted reads 160 F.

It’s hard to believe how time flies, but our sweet puppy Bailey turns 1 year old on March 24th! If you haven’t met Bailey yet, come by and say hello. He loves making new friends!

• 3 (503) 699-2955

Published by Newsletter Pro |

(503) 699-2955 |


6464 SW Borland Rd., Ste. B5 Tualatin, OR 97062

1. Meet Paul’s New Friend 2. The Difference Between Muscle Soreness and Pain 3. The Investment You Can't Afford to Skip INSIDE THIS ISSUE

Classic Cabbage Rolls

4. A Viral Workout That Actually Works!


Benefits of the 12-3-30 Exercise One reason this workout is gaining so much traction on the internet is because of the benefits. The first benefit users love is that this exercise gives you almost all of the same aerobic perks as running without the high impact on joints (thanks to that 12% incline!).

Workout fads come and go, but the benefit of aerobic exercise has never gone away. Right now, a popular exercise trend called the 12-3-30 Workout is circulating the internet. The thing is, this fad actually works, and fitness professionals are giving this exercise the green light.

So what is it, and why is it so good for you?

12-3-30 Explained The 12-3-30 Workout is pretty simple once you understand what the numbers stand for! Each number in the name correlates to a part of the exercise performed on a treadmill. Twelve percent is the incline you set the treadmill to, 3 mph is the speed at which you walk, and 30 minutes is the amount of time you walk. That’s it! These three numbers create the ideal circumstances in which your body has the resistance to utilize its muscles while also moving fast enough to increase heart rate and reap aerobic benefits. And 30 minutes a day, five days a week, is the ideal exercise to ensure your heart, body, and mind stay healthy.

The second benefit the 12-3-30 Workout offers is endurance. Walking uphill instead of on a flat terrain causes us to activate more muscles, while 30 minutes of exercise forces us to remain at a high-intensity level for longer. This ultimately forces our bodies to acclimate to rigorous movement, which improves our health. Like any other workout, the 12-3-30 is also great for weight loss, regulating blood sugar, and improving cardiovascular health. But it’s also important to remember that no one exercise should be your only source of movement. Consider adding the 12-3-30 exercise to your weekly rotation, or use it to follow your weight training or other strength exercises for the best results.


Published by Newsletter Pro |

Page 1 Page 2 Page 3 Page 4

Made with FlippingBook Ebook Creator