Lake Burien PT September 2019

Waves

September 2019

MAKING

Keeping you current on all things LBPT

T I

S eptember is a weird month; it’s a transitional month. It’s not quite summer anymore, but it’s not quite fall either. A lot of people are still out boating and enjoying summer activities (myself included), but we’re also preparing for the end of the year. For me, this month I’ll be going “back” to school. I’m starting a process to become officially certified as a pain educator. For anyone who’s come into our clinic, you already know me as a pain educator, but I thought, why not get the certification? The timing is perfect. My son, Emerson, is back in school, and my husband, Matt, is teaching. We’re not going to be out on the boat every weekend, so I can buckle down and focus. It will still be somewhat of a challenge: The certification course runs from September through February of next year and classes are online, meaning it’s self-directed learning. This is a big shift from what I’m used to, which is the traditional classroom environment with other students and a teacher. But this is the way it’s done these days. Matt teaches a lot of classes online and for many people, it’s the expectation. It’s the new norm, and I get to learn all about it. It will be great to learn even more about pain and pain treatment so we can better serve you. We already specialize in treating people with chronic pain, but our understanding of pain is constantly improving. It’s to the point that many pain specialists and researchers are trying to change the language of pain — that is to say, instead of saying “chronic pain,” a better term would be “persistent pain syndrome.” Chronic pain makes it sound like it can’t heal and that it’s there forever. In reality, many people are dealing with persistent pain, which comes from many different sources and has different levels of intensity but doesn’t always last “forever.”

answer the question of “How do we treat this?” I’ve been taking this approach for the last seven years, but I wanted a more formal education on the matter. I have practical knowledge, but I want to be able to better educate our patients and the public at large. When I graduated from physical therapy school in 2000, physical therapy education was changing. Schools were only offering master’s programs. After I graduated, the doctorate in physical therapy was introduced. My school told me I could come back for a few additional classes to earn my doctorate, which I did two years later. After I earned my doctorate and began using it ( Dr. Orit Hickman), a lot of people were confused. It was so new, and people hadn’t heard of it. But it was a clear sign where the field of PT was going and now, with this certification to be a pain education specialist, we have another new direction. Our field is expanding, and we’re getting a better understanding of how pain works and how it can be properly treated. That’s huge! Seven years ago, when I took a class on pain and started educating patients on pain, people looked at me as if I was an oddity. Everyone was asking, “What are you doing?” Our approach was different, but it was working! People were getting better. It turns out, what we were doing back then was cutting edge. It’s so much easier to find stuff about pain science today than ever before. While there is still a lot we don’t know, what we have learned has helped so many people. Take for example the old way of treating back pain: Doctors would tell their patients to “take it easy” and to lay down and avoid moving. Today, the opposite is true! You have to keep moving!

I’m excited to go back to school and learn new things about pain, and I’m even more excited to share what I learn with you!

–Dr. Orit Hickman

It’s all about understanding the neuroscience behind the pain and how the brain and nervous system trigger this pain. We have to

P.S. Next month is Lake Burien PT’s 10-year anniversary! Look for more info on that soon! It’s going to be a blast!

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How to Get Into Jogging With 4 Simple Tips One Step at a Time

Leg lunge: Put yourself into a lunge with one foot forward with the knee at a 90-degree angle, and the other leg stretched behind you. Keep your upper body straight and your hands on your hips as you press downward and move your hips forward. Once fully in position, hold for 30–60 seconds. Switch legs and repeat 10 times per leg. This will help stretch multiple muscles from your glutes through the calf. 3. Learn proper form. If you are inexperienced, you don’t want to simply throw on a pair of shoes and go for a run. This can do serious harm to your body, and you won’t feel great afterward (and you should feel wonderful after a jog!). You can find jogging form videos on YouTube, or you can just ask us for help! 4. Make it a habit. Find a time every day when you can go for a jog, even if it’s short. It should be at the same time every day. Then, stick to it. Get an accountability buddy to make sure you’re sticking to your schedule. Consistency is key! As with any type of new exercise, give your body time to acclimate to jogging. The first two weeks will be challenging, but over time, you’ll be able to jog for longer and at greater distances. And as you jog, pay close attention to your body. Take note of new aches or pains, particularly in your feet, ankles, knees, hips, and back. New pain can signal different things, so it’s important to talk to your physical therapist as soon as you feel a new pain, so we can help you take care of it and get you back out there ASAP!

Jogging can be a refreshing way to get physical activity every day. Some people jog for the enjoyment of it, others jog with intent, such as participating in a 5K! But if you are new to jogging or are thinking about starting, there are a few things to keep in mind for the best possible experience. 1. Get the right shoes. While you don’t need to break the bank buying running shoes, it’s important to use the right shoes. You need shoes that support you as you go through the jogging motions. The right shoes will save your joints and muscles from undue strain, and you’ll get much more out of this great activity. If you aren’t sure what shoes are right for you, consult with shoe experts at shoe or sporting goods stores. Don’t be afraid to try on several pairs of running shoes to find the right pair. 2. Learn the right stretches. Stretching before and after a jog is crucial. Just as you should warm up for any physical activity, stretching before a jog helps you avoid muscle aches and injury. Here are two great stretches:

Quad stretch: Stand up straight and lift your left leg behind you. Keep your knees close together. Hold your foot with your left hand. Slowly pull your foot toward your buttocks. You should feel your quad muscles stretching. Hold this position for 30 seconds. Release and switch legs. Repeat at least 10 times per leg.

t T h a t

t o t h e R o o You feel great about your morning bike rides and are moving into your days with a sense of accomplishment. But suddenly, you notice the outside of your knee is really bugging you. Every time you get on your bike, it hurts. Avid runners and bikers may be familiar with the discomfort caused by a tight or overused iliotibial (IT) band. This large connective tissue starts at your gluteal muscles and wraps down just past your knee to connect to the tibia. Because of its span, it’s prone to tightness and overuse. It might cause pain on the outside of the knee or discomfort on the outside of the hip. Tight hamstrings, ramping up mileage too quickly, running on the same side of the road or in the same direction, or even just running too much can contribute to IT band issues.

Rehab Stretches focused on the glutes and hamstrings can help to ease tightness and

improve mobility. You’ll also want to incorporate exercises that strengthen the hips and glutes. Find some examples on our YouTube (youtube.com/channel/ UC8ICfA7_51baY7RYUOkDYkQ) or click the YouTube link on our website. There you will find videos related to glute exercises and more! Relax Part of your recovery should include massage to relax the aggravated area. A professional massage is a great option, but, if that’s not possible, using a foam roller to gently massage your hamstrings, glutes, quads, and hips can be similarly effective. If the problem continues or if you experience new or worsening pain, consult with your doctor. A physical therapist, especially one who specializes in running-related issues, can also provide you with exercises to strengthen the area.

The good news is, with a little time and TLC, your IT band can return to normal in a couple weeks.

Rest Overuse may have triggered the issue, so if you’ve been doing an activity every day, especially running, give yourself 7–14 days of rest. Before you throw your arms up in the air, remember: This doesn’t mean you have to be on the couch watching Netflix for two weeks.

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Go for a Run and Eat Some Sausage This September in Burien

Burien Brat Trot & Bavarian Fest Sunday, Sept. 29

Lake Burien PT also has a history with Brat Trot. The very first Brat Trot was held in September 2009, one month before Lake Burien PT opened its doors. I thought it would be a great opportunity to get our name out in the community, even though we weren’t officially open! We had a great time at the Brat Trot, and we’ve been a sponsor every year since then. We’re going into our 10th year at the event and our 10-year anniversary at the clinic. It’s going to be an exciting two months. Of course, the day isn’t just about the Brat Trot. The Bavarian Fest happens at the same time. You can expect beer gardens, live music, and plenty of German food, including brats. It’s great for the whole family. To learn more about the Brat Trot & Bavarian Fest, visit BurienBratTrot.com . And for other great events around Burien, check out DiscoverBurien.org .

The big day is almost here! Register to be part of the LBPT team and get a $5 discount off by putting LakeBurienPT (all one word) in the coupon code area at the end of the registration. This also adds you to our team! It is sure to be a great time! Plus, we’re still extending invitations to our patients who want to be a part of the Lake Burien PT Trot team. Everyone who registers as part of the Lake Burien PT team will get a special event T-shirt. The Brat Trot supports Highline Public School and is a great way to support the community and get a little physical activity in! The Brat Trot was started in part by local businessman and personality Danny House. He’s the owner of both the Tin Room Bar and Theater and Dan the Sausageman. In 2018, he was named Washington State’s Small Business Person of the Year!

What do you do when apples are in season but you don’t have time to make a pie? You opt for a crisp, of course.

INGREDIENTS:

Filling: •

5 lbs Granny Smith apples, peeled, cored, and chopped

• • • •

1/4 cup pecans, finely chopped

3 tbsp all-purpose flour

2 tbsp maple syrup 1 tbsp lemon juice

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1/4 tsp ground cinnamon

Topping: •

1/4 tsp salt

3/4 cup all-purpose flour 1/3 cup brown sugar

6 tbsp chilled butter, cut into pieces 1/4 cup pecans, coarsely chopped

•

DIRECTIONS:

1. Heat oven to 350 F. 2. In a mixing bowl, mix all filling ingredients together. Transfer to individual serving ramekins. 3. In a different mixing bowl, combine flour, sugar, cinnamon, and salt for the topping. Mix in butter until it forms lumps roughly the size of a pea, then stir in pecans. Sprinkle topping over filling. 4. Bake for 35–40 minutes, let stand for 10 minutes, and serve. Inspired by Food Network

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15811 Ambaun Blvd. SW Suite 140 Burien, WA 98166

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

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Education Never Ends

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Get Into Jogging With These Simple Steps Getting to the Root of IT Band Pain

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Burien Brat Trot & Bavarian Fest Classic Apple Crisp

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The Vibrant Colors of America’s National Parks

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l P a r

Acadia National Park, Maine While the maple, birch, and poplar

not your thing. Park wherever you like and watch the warm colors of ancient maples, oaks, and cedars change before your eyes. Grand Teton National Park, Wyoming While the West might typically be associated with evergreen pines, the deciduous trees of the relatively small Grand Teton National Park pack a colorful punch starting around the third week of September. It’s also breeding season for elk in the area, and their high, eerie whistles can be heard in the evenings. Popular destinations in the park include the Christian Pond Loop and String Lake. Just because the weather is cooling down doesn’t mean you have to abandon your favorite national parks until next summer. The natural beauty of America can be experienced at any time of the year, so start planning your next autumn outdoor excursion!

trees of Acadia begin to change color in September, mid-October is the best time to witness autumn in full swing. The park is crisscrossed with unpaved trails that date back to a time of horse-drawn carriages, preserving an idyllic setting. If you want to see the colors in full effect, take a drive to the top of Cadillac Mountain, the highest point along the North Atlantic seaboard, and watch the sun crest over the vibrant leaves. To fully experience fall in the Northeastern U.S., Acadia National Park is a must-see. Great Smoky Mountains National Park, Tennessee and North Carolina Further south, the autumn colors of the Smoky Mountains are no less breathtaking than those in the Northeast. This park offers many scenic lookout points accessible by car, so don’t worry about hoofing it into the forest if that’s

Have you ever wanted to experience the colors of a Boston fall while enjoying the peace and tranquility of the great outdoors? Autumn leaves are a universally appreciated sign of the changing seasons, and there’s no better place to see those vibrant yellows, oranges, and reds on display than in one of America’s national parks. So, if you’ve got some free time this autumn, here are some parks worth seeing.

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