Summit PT - July/August 2022

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Thank you for waiting — I know I left you on a cliffhanger last newsletter, right in the middle of talking about my honeymoon! Today, I’m picking up where we left off, with Lisa and I leaving Bali. After traveling to Lombok island, east of Bali, we turned around and traveled on local vehicles to the island of Java, one of the most densely populated islands in the world. Despite this, my memories are of rural rice fields, quaint villages, active volcanoes, and oppressive heat and humidity. The youth hostel in Surabaya (remember, we were on $10 a day) featured bunk beds stacked close to the ceiling. Just like in Old Western movies, there were two-blade fans that ran about two revolutions a minute and provided no circulation at all. Luckily, Java is full of volcanoes, and the altitude helped cool us down. We climbed Mount Merapi (which was blessedly cool in the evenings) before descending to Yogyakarta, which is the ancient capital, and the ruins of Borobudur. Local trains brought us to Jakarta — a giant city we didn’t even stay a day in — and then we boarded a short flight to Singapore. Singapore was completely unlike Indonesia: a sterile modern metropolis. We found it quite soulless and expensive. The only way we could stick to a budget was by “renting” shared rooms with other travelers in private homes, which was semi- illegal — but the authorities looked the other way. We sought out the Malaysian and Indian quarters, where the streets were more authentic than the office towers. Lisa had her shoulders draped with a large python at the Singapore Zoo, and then we crossed into Malaysia. Malaysia was an interesting mix of Western architecture and indigenous culture. Largely Muslim, but with significant Christian and Buddhist minorities, it was best traveled by, of all things, hitchhiking! Hitchhiking had a good reputation for being a safe way to travel around, and we took advantage of friendly local people who picked us up when we stuck our hands out on the road. In this way, we made our way to Penang with its colonial British veneer and interesting Chinese markets. From there, we took a short land trip to the border with Thailand and a bus ride to the island of Koh Samui where we relaxed in a beachfront shack for a few dollars a night,

enjoying the white sand beaches and looking at the geckos that were everywhere! After a nice relaxed stay, it was off to Bangkok on an overnight sleeper train. While not particularly comfortable and quite noisy, the price was right — only a few dollars for several hundred miles of travel.

Bangkok brought more bazaars, hotels, and sickness. We both got some sort of flu, which wiped us out. Lisa toughed it out while I eventually went to a local hospital, got IV fluids, and walked out feeling much better for only a few dollars in cost. After taking some local boat rides around Bangkok we boarded a plane to Nepal. Flying into Kathmandu, I craned my neck for a glimpse of the Himalayas, but the monsoon rains prevented a good view. Kathmandu was charming! It felt like we were transported back into the Middle Ages at times as we walked the bustling streets with brick buildings curling toward the sky above us. We explored colorful spice and tapestry shops and enjoyed different kinds of surprisingly varied foods. The area around our cheap hotel was full of Nepalese restaurants that claimed some version of European cuisine, whether Italian or French. Of course, some of the menu items had a distinctly different taste. We enjoyed them, being careful to only eat cooked food. We were surprised at how poor Nepal was. Pokhara, the second-largest city in Nepal (but definitely not a big town) was 125 miles away — and reaching it took over eight hours by bus along very bad roads. There, the Himalayan front range was visible through the monsoon clouds, and what a sight! Annapurna, the tenth-tallest mountain in the world, was covered in snow right in front of us. Other peaks poked through the clouds, too.

Stay tuned to read about our travels in India and on to Europe!

–Paul Kane, P.T., BSC, CMP

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No. 4: Shin Splints If you plan on doing a lot of high impact activities, such as running and jumping, you may experience shin splints. You’ll need plenty of rest and ice to heal from this injury, but physical therapy can also help to get you back on your feet! A treatment plan that may include specific stretches, strengthening exercises, and massages can help alleviate the condition. If you’re upset about an injury putting a stop to your outdoor fun this summer, you aren’t alone. We see patients with life-disrupting and even life-changing injuries all the time. Your pain deserves proper treatment, so don’t hesitate to give us a call.

shin bone. Luckily, you don’t have to live in pain. Physical therapists can design stretches and stability/ strengthening exercises to address your specific problems. No. 2: Ankle Sprains If you’ve ever gone out for a run and suddenly felt a pulsing pain in your ankle, then you may know how easy it is to get ankle sprains. These painful and debilitating injuries can leave you helpless on the sofa, but a little physical therapy can get you back into the wilderness again. No. 3: Tennis or Golfer Elbow In summer, many people dust off their tennis racket and golf clubs to start playing again. Unfortunately, these sports can lead to some awkward movements for your body, especially your elbows. Tennis or golfer elbow can occur from repetitive strain on your elbow tendons. Even people who don’t play tennis or golf can suffer from these injuries, so they benefit from a diagnosis and a treatment plan that can help them avoid future problems.

Summer is a fun, exciting time of year. However, it can also lead to being less careful than usual because of all the fun activities we participate in! Here are some common summer injuries to try and avoid. No. 1: Knee Injuries Knees are one of the most commonly injured joints in the human body. You might experience knee pain after a fall while playing sports, or you can even tear your ACL (anterior cruciate ligament), which connects the front center of your knee to your 4 Common Summertime Injuries PT CAN HELP ALLEVIATE

Ditch the Flops Why Your Flip-Flops Are Doing More Harm Than You Think

‘What if I just only wear flip-flops? Will that help?’ Unfortunately, this isn’t just something your body “gets used to.” Wearing flip-flops for a long period of time can cause chronic problems in addition to standard joint pain. For instance, you could experience plantar fasciitis — which is pain in the tissue that connects your heel and toes — or Achilles tendinitis. The latter results from overuse of the tendon in the back of your heel. Essentially, because your foot is having to compensate for flip-flops’ lack of support, the overexertion at an unnatural angle causes more problems over time. ‘So, I can never wear flip-flops, then?’ Good news! You don’t have to swear off flip- flops or sandals. Find a pair of shoes that offer the right amount of support for your arches. You can tell if shoes have this by looking for the “bump” in the middle of the shoe. Archies are a popular flip-flop brand with the arch built right in! Test drive a pair of these or consult with a trusted physical therapist to find the flip-flops or sandals that give you the summertime look we all want without the flip-flop pain.

Whether you’re walking around poolside or simply enjoying a day at the ballpark, few summertime outfits are complete without a pair of flip-flops. But if you struggle with foot pain — or are simply aging out of your invincible 20s — wearing flip- flops may be one of the worst things you can do for your feet.

‘Why do my feet hurt!?’ Because flip-flops don’t have any support, your arches receive more pressure than when you are wearing shoes that have built-in materials for arches, like tennis shoes. That often explains why your feet are sore, but this can also create a problem for the rest of your body.

‘Wait — flip-flops can hurt my whole body?’ Wearing flip-flops can limit how you walk because you’re compensating for the arch pressure. This can impact your ankles, knees, lower back, and hips by placing unnatural weight on these joints and muscles. This could also have an impact on your balance, since the distribution of your weight with each step is off-kilter.


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From pain killers to carbonated drinks, you can find caffeine everywhere on the American market. However, high caffeine consumption can pose risks. The good news is that in moderation, caffeine may contain useful health benefits, but if you want to actually benefit from caffeine, consider these healthier options. But what is caffeine, exactly? Caffeine is a natural stimulant — in other words, it stimulates the brain and central nervous systems, which prevents weariness and helps you stay alert. Over 80% of the world’s population consumes a caffeinated product every day, including tea, coffee, soda, and energy drinks. In North America alone, this number rises to 90%. Research shows that caffeine may possibly elevate your brain function and metabolism, and during exercise, it may even increase your body’s use of fat as fuel — but that doesn’t necessarily mean chugging an energy drink is ideal. Why? Its health benefits come mainly through tea or coffee. Walk into any grocery store, and you’ll notice that many highly caffeinated drinks are also high in sugar and additives. Sugar is extremely harmful to your long-term health — and GET CAFFEINATED IN A ‘HEALTHY’ WAY KEEP IT SIMPLE

no matter what benefits you read about caffeine, the harmful effects of sugar can overwhelm them by heightening your risk of diabetes, heart disease, and much more. The experts agree: Tossing a sugar cube or two into your cup of coffee isn’t the same as drinking a sugary Red Bull. Additionally, too much caffeine can cause some problems. In some individuals, caffeine can promote headaches, migraines, and high blood pressure. Caffeine is also a psychoactive substance, which means it’s habit forming. After a period of not drinking coffee, you might be familiar with the “caffeine withdrawal” and its side effects: anxiety, tremors, restlessness, irregular heartbeat, and even trouble sleeping. Thankfully, these effects are temporary. Studies show that the people who benefit the most from caffeine are often those who drink anywhere from 1–4 cups of tea or coffee a day. You can also find zero-sugar seltzer waters with low doses of caffeine if you need a small kick. Keep it simple, and you’ll avoid excess sugar and reap the benefits of caffeine more fully.



Craving a healthy dog for National Hot Dog Month? We’ve got you! Follow our recipe for a dog packed with protein, fiber, and vitamins. (Serves 8)



• 2 tbsp vegetable oil • 1 green apple, peeled and diced • 1 red onion, thinly sliced • 1 small head red cabbage, cored and shredded • 2 tsp ground cumin • 1 tbsp grill seasoning • 3 tbsp apple cider vinegar • 2 tbsp maple syrup • 8 organic chicken sausage links • 8 whole-wheat hot dog buns, toasted

1. In a large skillet over high heat, warm the vegetable oil. Sauté the apple, onion, and cabbage and toss until wilted. Season with cumin and grill seasoning and cook for 10–12 minutes, until tender. 2. Add the vinegar and maple syrup, then toss to combine. Cook for 1 minute and set aside the slaw. 3. On the grill, cook your chicken dogs according to the package instructions. 4. Assemble the works, starting with the bun and piling in the chicken dog and slaw. 5. Dig in! For an extra health boost, serve with grilled summer vegetables.

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

1. Paul and Lisa’s Honeymoon: Part 2 2. Why Summer Can Be Dangerous Why You Need to Ditch the Flip-Flops 3. The Healthiest Way to Get Caffeinated INSIDE THIS ISSUE

Healthier Hot Dogs With Slaw

4. Try These Easy, Healthy Microhabits


No. 2: Dedicate 5 minutes of your lunch to walking. Whether you want a relaxing walk or a quick jog to get energized, spending time during your lunch to venture outdoors might be more restorative for your mind and body than you’d expect. This is especially easy to do if you’re

No. 4: Create a gratitude habit. If your world disappeared tomorrow, what would you miss? Take time in your day, whether it’s the morning, afternoon, or night, to think about everything and everyone you value in your life. This advice isn’t just about achieving better emotional fulfillment; studies show that gratitude practices have significant health benefits, from improved heart health to mental health. No. 5: Take breaks. Avoid burnout. We can get fixated on our jobs and our obligations. But everyone needs regular breaks and personal days off to avoid burnout. Plan to take breaks, and make a promise to never skip them. With these small self-improvement commitments, you might surprise yourself with how far you can go!

Creating a new habit can feel like an enormous hurdle, but the most successful attempts often start with very small steps. Try these very small commitments — they could make a big difference, and even develop into more dedicated habits. No. 1: Go to bed 10 minutes earlier. Research shows that adults need 7–9 hours of sleep. It’s a common myth that adults can get accustomed to five hours of sleep, but experts from the Sleep Foundation say otherwise. While daytime drowsiness may stabilize over weeks or months, persistent sleep deprivation can wreak havoc on your metabolism,

working from home!

No. 3: Find a way to eat an extra serving of fruit or vegetables. If you find yourself struggling to eat healthy foods, don’t subscribe to premade meal kits only to give up a few days later. Instead, try adding fruits and vegetables to meals you already prepare and/or enjoy. Once in a while, replace overly salty or sweet snacks with fresher alternatives.

cardiovascular system, and immune system. To slowly convince yourself to get more sleep, try getting to bed 10 minutes earlier each time. It’s a small, simple change that could make a noticeable difference.


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