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| Clinic News | | |
As a staff we try and maintain an active environment at Gresham Sports Care PT, on June 5th-6th one of our therapists and one of our athletic trainers competed in the Blue Lake sprint triathlon in Fairvew, Or.
For those of you unfamiliar with the workings of a sprint triathlon it consists of the same three disciplines as the Olympic triathlon except that the competitors in the sprint version have less distance to cover. An example being that instead of a 1.5 kilometer swim for the Olympic distance, the sprint competitors only have to swim half a mile, in the mountain run-off of blue lake of course.
Both finished the event with times of 1 hour 39 minutes and 1 hour 37 minutes and plan to compete again next year. |
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To our valued current/former patients:
As we move from the rainy Oregon spring into the rainy Oregon summer, the staff at Gresham Sports Care Physical Therapy would like to remind everyone that while sunshine inspires outdoor activity, we need to remember to be safe and take standard precautions when participating in your favorite summer activities such as; wearing proper PPE (personal protective equipment), staying within your abilities, proper hydration, let others know where you plan on going and taking a buddy if possible. Use these tips to have a great and safe start to the summer and don't forget your sunscreen. |
| Featured Exercise | | |
Tired of the same old routine at the gym? Are your workouts getting boring and repetitive? Try this quick gut busting circuit as a supplement to your normal routine.
Exercise:
Swiss ball wood-chops x15-30 sec. (each side)
Perform holding a Swiss ball and starting at shoulder height; rotate your trunk in a downward diagonal direction while squatting without letting your knees travel over your toes, taking care to keep a straight and flat back throughout the exercise. 
90/90 toe touches x15-30 sec.
While lying flat on your back, bring both knees and hips to a 90 degree angle. Straighten your arms and curl up towards your feet attempting to touch your toes using your abs.
Mountain Climbers x15-30 sec.
Starting in a push-up position bring right knee towards chest while squeezing the abdominals tight and quickly returning leg to starting position. Repeat with opposite leg.
Prone Plank x15-30 sec.
On floor, prone with elbows directly underneath your shoulders resting on forearms. Push up into your shoulder blades while keeping abs tight and a flat back. Breathe normally and hold. 
Rest 1-2 minutes between sets, complete as many sets as you can in 8 minutes.
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| Avoiding Heat Illness | |  Heat illness is a common ailment during the summer months, especially among athletes training for hours in the hot sun and humidity. Commonly, heat illness is called Heat Stroke, which is a misnomer for what most of us actually experience, Heat Exhaustion.
While both conditions are considered medical emergencies, Heat Stroke is the more serious of the two and requires immediate cooling and medical attention. Several symptoms of Heat Stroke include:
- Red or flushed skin
- Disorientation or Dizziness
- Nausea/Vomiting
- Absence of perspiration
- Rapid, strong pulse
If you experience one or more of the above symptoms after spending time in a warm environment, or think you are suffering from Heat Stroke, cool off by any available means and seek medical attention as soon as possible.
Heat Exhaustion while still a serious medical condition is not cause to rush to the emergency room. Signs and symptoms include:
- Lack of color in face or skin
- Sweating
- Disorientation
- Nausea/Vomiting
- Rapid Breathing
- Fast, weak pulse
Management strategies for Heat Exhaustion include tactics including; Giving the subject water or a sports drink, moving to a cool or shady location, cool or cold towel/compress applied directly to the skin, immersing the subject in cold water (aim for 50-65 degrees), and exchanging damp, sweat soaked clothing for fresh and dry garments.
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