Hydrate the fun way!

 

When the heat gets too hard to handle, water is the best resource to reach for.  To make hydration a little more exciting, try these recipes for fruit infused refreshment:

Mint Cucumber
Thinly slice one cucumber. Add the sliced cucumbers to a 1/2 gallon glass jar. Add 8 fresh mint leaves, and fill with filtered water. Stir gently and place in refrigerator for at least 4 hours or overnight.

Citrus Blueberry
Slice two oranges into thin slices (leave the rind on for better flavor). Add sliced oranges and 1 cup of blueberries to a gallon-size glass jar. Add filtered water to fill the jar and stir gently. Refrigerate for at least 4 hours and store in refrigerator.

Pineapple Mint
Peel and thinly slice about 1/4 of a pineapple. Add to a 1/2 gallon-size glass jar with 10-12 leaves of fresh mint. Add water to fill and stir until well mixed. Store in refrigerator.

Watermelon Basil
Add about 2 cups of finely chopped fresh watermelon (without rind) to a gallon-size glass jar. Add 15 leaves of basil leaves and filtered water to fill. Store in fridge and allow at least 4 hours to infuse.

Strawberry Lemon
Add 15 fresh strawberries, washed and finely sliced to a 1/2 gallon glass jar. Add one sliced lemon with rind on. Fill with water. Let sit 4 hours (to overnight) in fridge and enjoy.

Mango Pineapple
Peel and thinly slice one fresh mango. Add to 1/2 gallon glass jar. Add 1 cup of finely chopped pineapple and filtered water. Allow to infuse in the refrigerator for 4-6 hours before drinking.

Keep cool and stay hot weather savvy

The heat is here and Portland is in for record breaking temperatures. As a region that is accustomed to rain, we may have trouble adjusting to triple digits. Here’s a few quick reminders on keeping cool through this sweltering week:

Water, water, water. Hydration is the obvious, most important key to staying healthy through a heat wave. Make sure to limit or completely avoid dehydrating beverages like coffee and alcohol.
– Avoid strenuous exercise and yard work, especially during the later hours of the day when the temperature is highest.
– Wear light-weight, light-colored clothing to keep from absorbing the sun’s heat.
– The mall, movie theater, library or coffee shops are great respite from the heat if your home does not have air conditioning.
Heat exhaustion can happen quick and lead to life-threatening heat stroke. Make sure to be aware of the signs before more dangerous symptoms occur. Heavy sweating, flushed skin, headache, nausea, dizziness and muscle weakness can all be signals that must be addressed urgently.
Kids and dogs are another vulnerable victim of heat related illness and fatality- never risk it, only a few minutes in a hot car can be damaging. 

Stay smart and stay safe. It won’t be long before then rain is back, so grab a popsicle and run through the sprinklers while you still can!

Shoulder and knee patients

COPENHAGEN(1)

Physical therapists tend to focus on the surgical joint and limb only. As a profession, we must do better. Developing an outstanding base of support is critical to allow the limb to function at full capacity. The neck and rib cage for the shoulder, the low back and pelvis for the knee.
Shoulder:
Balancing the rib cage and regaining full cervical flexibility will allow the shoulder girdle to anchor down to the rib cage. Only then will the patient have full strength to push off and to fully relax the supporting muscles. Not doing this will often result in weakness and overuse of the muscles in the neck.
Knee:
Post-surgical knee patients tend to walk inefficiently instead of using the engine we call the “core”. Motion should always initiate from the pelvis, with the legs coming along for the ride. Without good pelvic motion and strength, the patient will continue to walk over-using their leg muscles. Not regaining the ability to walk with the low back and pelvis will result in poor walking mechanics, weakness and poor endurance. Muscles in the legs that are overworked will often become excessively tight and prone to cramping.
Therapy:
Every therapy session and home workout should include mobility for the spine along with full range of motion and core exercises. Our patients need to know how to walk with their core and have enough flexibility in their pelvis and low back to avoid inefficient “leg walking”. Patients must become experts at balancing their posture so that the shoulder girdle is supported. There are other problems that will need to be addressed with knee and shoulder dysfunctions, but regaining good spinal function should be the number one goal.

TEAM MEMBER SPOLIGHT

BLOG RYAN (2)

Background:
“I am a Portland native, and I discovered the field of physical therapy after becoming a patient myself when I suffered an injury to my elbow. Since then, I have dedicated my career to helping others regain their optimal function and activity level, whether it’s for a job, sports or hobbies. I love to maintain an active lifestyle and enjoy activities such as skiing, mountain biking, hiking, and camping.”

Education:
“I earned my BS in Human Physiology at the University of Oregon and shortly thereafter received my Doctorate in Physical Therapy from Midwestern University in Glendale, Arizona. I spent my early career working for an outpatient physical therapy clinic that specialized in sports rehabilitation and aquatics. I specialize in functional manual therapy and have taken several advanced training classes to further my knowledge and techniques in order to facilitate a positive change in the way my patients move and are able to function in their environment. I am currently working toward attaining my Certified Functional Manual Therapist (CFMT) certification through the Institute of Physical Art”

Licensed: Oregon State Physical Therapy Board

Hey Kids, Stay Strong!

Our Physical Therapist, Susan Vogt, MSPT, CFMT offers some quick tips for the youngsters in your life. Although children are able to bend like a noodle, teaching them at a young age to keep their bodies strong and flexible will create good habits for a lifetime.

Dos & Don’ts:

  • DO stand and sit tall like a balloon is gently lifting your body up in the air.
  • DO play and exercise to keep your body strong and fit. Ride a bike, climb trees and hang off the monkey bars.
  • DO practice your alignment everyday (keeping good posture and your bones stacked where they should be so your muscles don’t have to do more work).
  • DO NOT “W-Sit” or “Criss-Cross-Apple-Sauce”, whatever you want to call it. This will turn your hips in a direction that can cause pain.
  • DO NOT carry more than 10 lbs in your backpack. Try to only take books that you need for the day. Backpack weight should be 10-20% of your body weight. Your parents or teachers can help you figure this out as you get bigger.

 

This applies to grown-ups too. It’s never too late to start practicing these good habits. Better yet, work together as a family so kids, Mom, Dad, Grandma and Grandpa, all maintain healthy body alignment and posture. Below are some examples of exercises that will make it even easier to keep a strong and flexible body.

Untitled design