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January 2012 E-Newsletter

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Happy New Year!

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January is the time for resolutions, which often include new workouts and fitness goals. Unfortunately, these have the potential to result in injury, frustration, or both if not approached in the right way. Follow these tips will help you to avoid common pitfalls:
 

Set realistic goals – Many people set ambitious goals like running a marathon or losing 60 pounds. This may cause them to do too much too soon, increasing risk of injury. It can also result in disappointment if progress seems slow toward a lofty goal. Setting and achieving a more modest goal can give a sense of accomplishment that can be the start of a series of successes.
 

Progress slowly – We all like to improve. Going farther, running faster or lifting more can give a sense of accomplishment, but if progress happens too quickly, the body’s tissues may not have time to adapt and injury can result. A good guideline is to add no more than 10% (mileage, weight, etc.) per week.
 

Listen to your body – Exercise is supposed to work you muscles, and it is normal to feel a little soreness and/or muscle fatigue. If you feel anything else, like a sharp pain or something just doesn’t feel right, don’t push through it. Better to take it easy now than to sustain an injury that will sideline you for a while. As your physical therapy provider, we are happy to help with any questions you have, so call or email us.

 

Good Luck Everyone!

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Looking For Assistance With Your Fitness Goals?

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If you have fitness goals but need a little guidance or motivation, check out this great offer from River City Sport Performance located in Gresham. Offer is good through January so don’t waste any time!

 

21 days of UNLIMITED personal training!
 

Ditch the cardio equipment and learn a new way to workout!

 

Bally Total Fitness is closed and now LA Fitness is over crowded. But with the New Year comes a renewed ambition to get fit and feel better, so why not try something completely new and different?

 

While most gyms are just membership based and charge extra for personal training, River City Sports Performance is RESULTS focused and personal training is exactly what you get!

 

We design programs specific to your needs, based on in-depth physical assessments. Every time you come in to workout you will be working directly with a personal trainer that will ensure you are always progressing and challenging yourself.

 

For January ONLY, we are offering new members 21 days of UNLIMITED personal training for just $99. Come in as many times as you want for 21 days and learn what River City Sports Performance is all about!

 

Our goal is to help you Live, Move, and PERFORM....Better! On the field and in life.

 

Call TODAY to set up your FREE consultation. Let us help you get started on the New Year Resolutions. 971-217-7273

 

 

Visit their website for more information >

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Health Moment :: Hip Flexibility

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Having greater flexibility of the muscles in front of the hip joint has shown to help many individuals with low back pain as well as biomechanical issues in their lower extremities. If the muscles in the front of the hips are tight and restricted, the motion your hips naturally naturally make is going to be transferred to other body parts, placing greater stress on them. This can lead to injury.

 

Here's a great stretch to help increase the flexibility in the muscles located in the front of your hip joint, also called the Hip Flexors. 

 

Place your knee on the ground (or a pillow for comfort) on the side you want to stretch and place your other foot forward as pictured. Gently lean forward, bringing your forward knee closer to (but not past) your front foot. Keep your shoulders bacsk and push your pelvis forward to increase the stretch. Hold for 20 seconds and perform 3 on each side.

 

While performing this stretch, be sure to maintain a neutral pelvis by avoiding any arching in your low back. This stretch should only be felt in the front of your hip. DO NOT stretch into pain, but rather a gentle pull is all that should be felt in the front of the hip.

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2012 Portland Golf Show

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Portland Golf Show

Therapeutic Associates Physical Therapy will be at this years Golf Show, and we want to see you there. Our staff of physical therapy experts will be on hand to demonstrate proper dynamic warm-ups for the golfer, as well as providing great tips to help golfers avoid injury and increase their performance.

 

February 10 - 12, 2012
Oregon Convention Center

 

Visit their website for event information >

 

As a special offer Gresham Physical Therapy will provide a FREE voucher to the first 5 people who LIKE us on Facebook, and mention the Golf Show on our wall. To visit our Facebook page, click here >

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