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PAUL'S POINT OF VIEW JANUARY/FEBRUARY 2023
WWW.SUMMIT-PHYSICALTHERAPY.COM | (503) 699-2955
A PT BLAST FROM THE PAST REMEMBERING THE YEAR WE OPENED: 1995!
In 1991, Lisa and I settled in Portland — although not for long, at least for me. Frustrated by the string of temporary “locum” jobs and lack of permanent satisfying work, I headed back across the pond for a brief visit to the U.K. Luckily, my wife let me go without much protest! In England, I took up a few weeks of locum work yet again. Between shifts, I watched the 1991 Rugby World Cup Final. That year the cup was jointly hosted by England, Scotland, Wales, Ireland, and France. I felt thrilled to be there in person. Growing up in New Zealand, one has little choice but to become at least a moderate rugby fan. The final took place at Twickenham Stadium in London, pitting Australia — who had sadly defeated New Zealand earlier that year — against England. I was amazed by the physicality of the players at the top of their game, and ultimately, Australia triumphed 12-6. After the World Cup, I traveled home to Portland and found a private practice job that proved much more satisfying than the temporary hospital work. The impetus for this was a piece of exciting news: Lisa was pregnant! With a little one on the way, we quickly decided it was time for us to buy a house and for me to earn some real money. In 1993, our oldest son, Colin, was born. My parents got so excited that they visited from New Zealand in 1994 as part of an extended trip around the U.S. This was their first time exploring the Pacific Northwest, so of course, Lisa, Colin, and I took them up to the Olympic Peninsula. We visited Hurricane Ridge in Washington’s Olympic National Park and admired the sprawling Hoh Rain Forest below us, ridged by blue-tinted and snow-capped mountains. The following year was a true milestone for our family. In 1995 Lisa and I welcomed our middle son, Julian, along with a second “baby” — Summit Physical Therapy! If you’ve been a patient of mine for many years, you may remember that our original location was in Lake Oswego. Opening its doors while waiting for Julian proved to be quite the adventure. In the early days, I remember telling new patients, “Just so you know, my wife is pregnant — I may get a call from her
and have to leave at any time!” Indeed, that’s exactly what happened. My phone rang one day just as a patient was walking up the driveway. I literally ran out the door, calling over my shoulder: “Sorry, I have to go — we’re having a baby!” Looking back now, I can hardly believe how much Summit Physical Therapy has grown from those early days. I originally opened as a solo practitioner with no staff to speak of. I even filled out my insurance forms longhand! Today, I have three fantastic people (and one very sweet dog) on my team, and just over seven years ago we moved from our original space in Lake Oswego to this new, larger office in Tualatin. Lisa and I also have three boys now — Colin, Julian, and Evan. Though much has changed over the years, some things remain exactly the same. I still have a passion for helping patients achieve musculoskeletal pain relief and improved function, just as I did in the ‘80s. In fact, I think it has grown stronger! I’m also still regularly nibbled by the travel bug. I’ve managed to use my Ikon Pass to ski in several exotic locations, and I hope to get back to New Zealand for a trip down its mountains this summer.
If I make the trip happen, you’ll hear all about it in this newsletter!
–Paul Kane, P.T., BSC, CMP
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HACKS FOR AT-HOME PT ROUTINES
While working with your physical therapist in person is a crucial part of recovery, the maintenance you do at home matters just as much. However, most people find sticking with their at-home therapy routine harder than expected. Sometimes we’re exhausted after a long day, have other plans, or simply forget to perform home therapy. It makes sense why so many people can easily fall behind on their healing. We’d like to help — so if you’re feeling unmotivated, try these four easy hacks. The Power of Education The most straightforward way to ensure you follow through with your at-home therapy is to understand the benefits you’re receiving from it. If you feel it’s pointless to exercise at home — and you plan on just waiting to see your therapist — you will lose the motivation to accomplish what you should be doing to properly heal.
you’re getting from those at-home exercises. That way, when deciding whether to do them, you’ll know precisely how you may harm yourself by failing to follow through.
be, find these pockets of time and set an alarm as a reminder to do your physical therapy. Starting Earlier If you don’t want to use your lunch break or relaxation time for physical therapy, start your day earlier to fit it in. Set your morning alarm to go off only 10–15 minutes before it normally would — and get those exercises in! This way, you’ll feel more awake by moving your body first thing in the morning. Plus, you won’t have to feel anxious about completing your routine later in the day. Multitasking You don’t need to do your physical therapy alone in a silent room. If you like to watch TV in the evenings, complete your therapy while watching and exercising simultaneously. If your dinner has to bake for 30 minutes, use that time to do your PT. Before you know it, you’ll have completed your therapy, and you can be proud of how hard you’ve worked to improve your health.
Using an Alarm Once your at-home therapy is
prescribed, figure out when it best fits into your schedule. Maybe you have free time after dinner or during your lunch break. Whatever the case may
Next time you see your physical therapist, ask them about the benefits
Volunteer to Keep Your Body and Mind Active! Sharing Your Time Can Become Your Favorite Exercise
Staying active is increasingly vital to our health as we age. But pain, injury, or the lack of an exercise location can limit how we keep fit. But luckily, there is an easy way to have an active lifestyle without lifting weights or joining a gym: volunteer! Here are three reasons volunteering can be your new favorite exercise if you’re looking to flex some physical, mental, or social “muscle.” It moves you. Volunteering offers different ways to move your body! Even small things like strolling through a park to pick up litter, navigating around a soup kitchen, or directing visitors at your local donation center keep you active. Most organizations are happy to modify more strenuous activities (like lifting heavy boxes or walking up a steep hill) to fit your abilities. So, even if you’re just beginning an exercise habit, volunteering is a perfect initial step in your fitness journey. Your brain expands. When you volunteer with others, you usually have a common goal, like feeding the community, cleaning up a park, or planting
a garden. Joining others to accomplish a task provides a significant brain boost, and studies show camaraderie increases positive thoughts and feelings.
On top of feeling better, volunteering keeps your mind agile. By working hard to solve a problem, you’re using more neural pathways, which helps keep mental decline at bay. You form connections. As we mentioned earlier, when you show up to volunteer, others usually attend for the same reason. Socializing with the group can help you feel less isolated and more connected to others, and some of these people may even become friends when the job is complete. If you want to get active but don’t know of volunteer opportunities in your area, visit VolunteerMatch.org and enter your zip code to find local in-person options. Help yourself and others by making volunteer work your go-to exercise!
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the body fight against inflammatory diseases. Their abundant antioxidants fight free radicals that can damage our cells and contain very low cholesterol levels. To top it off, they have minimal carbs and sodium too. Incorporating More Dark Greens Into Your Diet Unlike some people might think, you don’t need to eat a kale salad every night or Popeye your way through a can of spinach to consume a healthy amount of greens. Even if you’re in a rush, there are many simple ways to sneak some dark greens into your meals. • Wrap your favorite protein in a tortilla and add spinach, arugula, or kale. Whether it’s tuna salad or chicken breast, rolling it together with some dark greens and light sauce is an easy way to eat healthy while on the go. • Stir-fry your veggies with some chicken or tofu. Toss in greens like spinach, bok choy, or broccoli with garlic, onion, ginger, and soy sauce for an effortless weeknight meal. • Soften your greens in a soup. Even if you’re quickly making a can of Campbell's or ramen noodles, tossing your dark greens into the broth right before it’s done can help soften them. Just make sure to chop them so they’re small enough to slurp up from your spoon. Any way you prepare them, darker greens are better for your health. Try to incorporate them into at least one meal daily to receive the excellent benefits they provide.
WANT A BALANCED DIET? EAT DARK LEAFY GREENS!
After a long day of work, sometimes we want nothing more than to come home and relax, unburdened by the worry of whether or not our dinner is healthy. Unfortunately, these days add up, and the longer these unhealthy meals continue, the worse it can be for you. So how can you still eat a balanced diet even when you’re exhausted or busy? The answer is to add dark leafy greens to your diet. While any vegetable is better than a burger or a cookie, darker greens — like spinach, kale, bok choy, and mustard greens — provide many impressive health benefits. Because of their rich color, these greens have higher folate levels, a B vitamin responsible for promoting heart health and preventing cancer.
Along with B vitamins, dark leafy greens have tons of vitamin K. This protects bones from osteoporosis and helps
Air Fryer Roasted Salmon With Sautéed Balsamic Spinach
TAKE A BREAK!
Inspired by FeastingAtHome.com
DIRECTIONS
INGREDIENTS
• 3 tsp olive oil, divided • 4 salmon fillets (6 oz each) • 1 1/2 tsp reduced- sodium seafood seasoning • 1/4 tsp pepper • 1 garlic clove, sliced • Dash of crushed red pepper flakes • 10 cups fresh baby spinach (about 10 oz) • 6 small tomatoes, cut into 1/2-inch pieces • 1/2 cup balsamic vinegar
1. Preheat air fryer to 450 F. Rub 1 tsp oil over both sides of salmon, then sprinkle with seafood seasoning and pepper. In a greased air fryer basket, place salmon. 2. Cook about 10–12 minutes until fish flakes easily. 3. In a 6-qt stockpot, place remaining oil, garlic, and pepper flakes. Heat over medium-low heat for 3-4 minutes. Increase heat to medium-high. Add spinach and cook until wilted. Stir in tomatoes; heat through. 4. In a small saucepan, bring vinegar to a boil. Cook until vinegar is reduced by half, then remove from heat. 5. Arrange spinach on serving dish. Place salmon over spinach mixture and drizzle with balsamic glaze.
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(503) 699-2955 | www.summit-physicaltherapy.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
6464 SW Borland Rd., Ste. B5 Tualatin, OR 97062
INSIDE THIS ISSUE
1. Paul Time Travels to 1995 2. Hacks for At-Home PT Volunteer to Stay Active
3. Why Dark Leafy Greens Are Better for You Air Fryer Roasted Salmon With Sautéed Balsamic Spinach
4. 3 Easy Ways to Exercise
11 MINUTES OF MOVEMENT A DAY CAN HELP KEEP DEPRESSION AWAY
According to the Hope for Depression Research Foundation, depression affects 10% of Americans annually. And since the disorder doesn't pick favorites, anyone can suffer from its melancholy grasp. But there are things people can do to help. In fact, exercise has been known to help, but what if people are limited on time or motivation? New research by JAMA Psychiatry shows that completing just half of your recommended daily exercise (only 11 minutes!) can lower your risk of experiencing depression. So, when battling the blues, some exercise is always better than none. Here's how to squeeze that movement into your schedule. Increased Walking Time If you’re not exercising already, you don’t need to start running a 5K tomorrow. Take it slow before building on the activity that’s already in your routine. The easiest way to hit that exercise mark is by slowly increasing the time you spend walking each day. If you work from home and never leave the couch, consider taking a lap around your house every 30 minutes. If you need to go grocery shopping, make yourself walk through every aisle or park your car farther away so you have a longer distance to walk.
Get those steps in however you feel comfortable, but the goal is to walk for at least 11 minutes a day.
Workout Videos When you’re depressed or feeling down, following a peppy exercise influencer in a 35-minute YouTube video is probably the last thing you want to do. But remember, you only need to start with 11 minutes a day. Simply choose a video and plan to only complete a portion of it. You can even choose to follow the easy parts, but set your timer for 11 minutes and follow along the best you can. Once your alarm goes off, reward yourself for getting that movement in! The Benefits of Dancing Any movement counts, even dancing. And you don’t need to be good at it to participate, either. To meet your 11 minutes, simply put on four of your favorite dance songs — and bust a move! Even if it takes months to get there, moving your body a little each day will help. So, push that cart, pop on that video, or pull out your best dance moves to fight depression.
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