7800 SW Durham Rd | Ste 500 | Tigard, OR 97224
735 SW 158th Avenue | Ste 160 | Beaverton, OR 97006
2500 NW 229th Bld E | Ste 200 | Hillsboro, OR 97124
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1. Calling All Runners: Check Out Our Newest Run Club

2. Get Strong to Run Pain Free!

3. 2015 CrossFit Games & You

4. KOR Basketball Specialists Share How to Improve Your Game!

5. Baseball & Softball Athletes: The Pro's Do This, Do You?

6. Learn 6 Steps Towards Healthy Weight Loss! 

7. Free Running & Bike Clinic: October 24

8. Tennis Tune Up: September 15

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1. Calling All Runners: Check Out Our Newest Run Club

Are you a hard core runner who is interested in learning specific techniques to help prevent injuries? Or maybe you're a want to be runner who could use some inspiration and resistance instruction.  No matter your age or ability, come check out our new Run Club at our Hillsboro location.  Every Wednesday at 6:00 pm join fellow runners for a free run analysis and group training sessions led by Jason Bouwkamp, a skilled physical therapist who specializes in the treatment and training of runners.  Learn some new skills and have fun in the process!

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2. Get Strong to Run Pain Free!

KOR Run Club is open to all individuals looking to progress their running and walking and achieve their racing and fitness goals. The KOR strives to encourage fun fitness, and works hard to assist in building a community of runners and walkers while simultaneously providing support in both injury prevention and recovery. KOR Run Club encourages all athletes of all paces and experiences to join us for weekly runs and local races.

Run Club is now in full swing at KOR Tigard, our location on Durham Road. Ready to join?  Just show up at KOR Tigard for runs on Monday evenings at 6 p.m. or e-mail kathleen@thekorpt.com. 

Be sure to mention Run Club!

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3. 2015 CrossFit Games & You

By now you've probably seen countless online montages of the The 2015 CrossFit Games, and read a handful of articles arguing either for, or against the programming of the workouts this year.  In 2008 the CrossFit Games consisted of four workouts spanning two days.  This year if you were to go from the CrossFit Open all the way through the Games you would have amassed 24 workouts starting on February 26th with the final 12 spanning over five days.  Regardless of anyone's interpretation of how the Games played out this year, it definitely goes without saying that the sport of CrossFit is continuing to evolve and the bar will continue to be raised on an annual basis.  

How will you evolve in the coming months?  Do you want to go from CrossFit group classes to a competitor’s program?  Perhaps you want to spend some time away from the WODs and devote yourself to a solid barbell program to improve your technique?  Maybe you want to test the fitness you’ve gained in CrossFit in other ways like running a marathon?  Don’t wait for 2016 to set new goals.  Make a decision, set a game plan, and accomplish something that you never thought was possible.

Contact one of our CrossFit specialists at our Beaverton, Tigard, or Hillsboro locations for a consultation or a full assessment of your strength and mobility to make these goals a reality.

Neville Chu, PT, DPT, USAW Level 1
Physical Therapist
KOR Beaverton
neville.chu@thekorpt.com
503.597.0035

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4. KOR Basketball Specialists Share How to Improve Your Game!

In case you missed last month's article, we are continuing the basketball movement series this month. Please reference the July newsletter for a few simple videos on ankle mobility. This month we are focusing on the hip, another important joint to keep flexible in order to avoid injury and perform better on the court. At the foundation of every sport is mobility. Having adequate motion in your joints is especially important as a basketball player because it is such a three dimensional sport. Take a look at some of the positions that the game puts our bodies in:



If your hips do not have the mobility to easily get into these positions, other areas of your body (spine) will try to make up for that lack of motion. Or you may start experiencing pain in other joints such as your knee. Some research even suggests that individuals who have suffered a non-contact ACL injury also had limited hip rotation. Realizing how important joint mobility is for injury prevention, we wanted to share some videos to help others improve their hip flexibility prior to playing. Performing the exercises in the instructional videos below may reduce the risk of hip injuries, knee pain, and back pain that could limit one's ability to play to their full potential on the court. 

https://www.youtube.com/playlist?list=PLa9suPwpkkKkNxrVva_rchN97U78sL5yd

If you have any questions or would like to receive an evaluation, please contact The KOR's physical therapists and basketball specialists at basketball@thekorpt.com.

Kelley Lindstrom, PT, DPT
Physical Therapist & Basketball Specialist
KOR Beaverton
kelley@thekorpt.com
503.597.0035

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5. Baseball & Softball Athletes: The Pro's Do This, Do You?

You use the gear of the professionals, everything from eye black to the newest cleat or bat, but do you prepare like the professionals and take care of your body during the most optimal time frames?  We at The KOR “Prepare the Athlete” and “Save the Athlete,” striving to excel at both.

Periodization is the systematic planning of athletic or physical training. The aim is to reach the best possible performance in the most important competition of the year. It involves progressive cycling of various aspects of a training program during a specific period. 

As physical therapists, athletic trainers, and strength and conditioning coachs, we certainly recognize the importance of periodization from all aspects.  But if you or your son or daughter is currently involved in sports, you may not fully recognize the importance of timing throughout the year. Professional experience has taught us that at the top levels of sport, periodization is at the forefront of elite training.  Although a generalization, the organization and proper execution of periodization can (not always), deteriorate as the level of sport declines from professional to amateur, to college DI – DIII, and on into the high school and youth ranks.  This is where The KOR can help.

From a strength and conditioning aspect, a well-trained coach will program the proper workouts while adjusting variables of frequency, load and volume as well as desired goal (strength, power, agility, etc.) based on the time of year and where the athlete is in relation to that most important competition (or season) as mentioned in the opening definition. 

From a physical therapy perspective, the off-season and pre-season can offer opportunities for rehab of an injury from the previous season, or finally address some of the chronic mobility/flexibility issues that have been nagging at an athlete and could be a potential injury. Although we can treat an injury when it occurs in-season, it’s always better to be proactive and not just reactive.

With that in mind, where are we in the calendar/seasonal year?  It’s August.  If you’re involved in baseball or softball, you’ve likely finished a pretty grueling summer session and have some time off until fall ball starts up again, and certainly before the spring season.  If you’re currently injured, we strongly suggest coming in for a free consultation with one of our throwing specialists. For individuals or a group of teammates who are not injured, we recommend scheduling a team dynamic warm up and injury screen, or taking advantage of our Performance program composed of highly trained specialists that utilize KEISER pneumatic resistance equipment to maximize power in our rotational athletes.  You won’t find this equipment anywhere else in the greater Portland area – it’s unique to our facility, and we are now privileged to have it at all three of our locations.  Teams can get an introduction to KEISER with a free Performance consultation by contacting our Hillsboro location at 503.395.3000. Individuals interested in scheduling a complimentary, physical therapy consultation can contact each of our locations or send an email to: baseball@thekorpt.com

Brian Bradley, PT, MPT, OCS, Cert MDT, ATC
Physical Therapist and Assistant Clinic Director
KOR Hillsboro
brian@thekorpt.com
503.395.3000

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6. Learn 6 Steps Towards Healthy Weight Loss! 

Nutritional inefficiencies are the root cause of many serious issues that can cause a whole list of symptoms, including; poor digestion and metabolism, low energy and fatigue, hormonal imbalance, increased inflammation, obesity and diabetes.

It's unfortunate, but the standard American diet (SAD) is full of too much sugar, processed/packaged foods, unhealthy fats, additives, hormones, pesticides and genetically altered inflammatory proteins.

Due to poor nutritional choices, many of us are deficient in the essential nutrients that help keep our body in balance and allow us to be healthy. These are things such as Omega-3 fats, fiber, magnesium, zinc, Vitamin B and D, antioxidants and phytonutrients. The majority of these essential nutrients come from eating a mostly plant-based diet, except for some Omega-3 fats which also come from animal sources.

Plants are composed of nearly all the vitamins, minerals, antioxidants, phytonutrients and fiber that we need to be healthy. These are essential for keeping us in balance, regulating our metabolism and maintaining a healthy bodyweight. Vitamins and minerals help fuel the fire that keeps our body burning fat and running smooth. The more calories you eat, the more nutrients you need, which means all those empty processed calories are causing more harm than good.

It’s important to understand that not all calories are created equal. Sugar and chips can’t replace spinach and almonds, it just doesn’t work that way. The food you eat either promotes health or promotes sickness, so it’s up to you to make the right choices.


Here are 6 steps you can take towards healthy weight loss. Choose one or two that you struggle with and focus on those.

Step 1 - Cut Back on Sugar

Step 2 - Minimize Processed/Packaged Foods

Step 3 - Focus on REAL Food

Step 4 - Drink Water, lots of it

Step 5 - Go Green

Step 6 - Color Your Plate

If you would like additional advice or guidance regarding weight loss or nutrition, please contact our nutrition specialist Brent Carter at brent.carter@thekorpt.com to set up a time to discuss your specific health goals and/or concerns.

Brent Carter, CSCS
Performance Coach & Live PURE Nutrition Coach
KOR Hillsboro
brent.carter@thekorpt.com
503.395.3000
     

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7. Free Running & Bike Clinic: October 24

The KOR Tigard is offering a free running injury clinic and bike fit screen on Saturday, October 24, 9:00 am- 12:00 pm. If you are a runner or cyclist, we can help you stay competitive and injury free.

RUNNING CLINIC: Get a running evaluation and identify your specific running deficits to improve overall performance and prevent injury. Our running specialists have developed a running-specific rating system to assess your strengths as well as your potential for injury. 

BIKE FIT SCREEN: Bring in your road or triathlon bike to have a video assessment performed by our certified bike fit professional and physical therapist, Jason Whittington. Jason can determine if your bike is properly fitted for you, which optimizes performance, eliminates pain, and prevents future injuries. 

Photo Courtesy of Tim Moreillon on Flickr

STAYING HEALTHY = STAYING COMPETITIVE 

SPACE IS LIMITED: Please call 503.937.0090 to schedule one or both evaluations. Each screen will take approximately 30 minutes.

*When you contact us mention the “Running Clinic” or the “Bike Screen".

The KOR Tigard:
7800 SW Durham Road, Ste 500
Tigard OR 97224
503.937.0090  

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8. Tennis Tune Up: September 15

The KOR Beaverton is excited to announce our second annual Tennis Tune Up! This free event on September 15 from 7:00-9:00 pm features a 1:1 tennis screen with a physical therapist, a free exercise sheet to help improve your game and techniques to avoid injury. Come enjoy complimentary food & drinks and take your game to the next level.

Space is limited so please call our Beaverton location at 503.597.0035 or email pablo@thekorpt.com to reserve your spot.

The KOR Beaverton:
735 SW 158th Ave, Ste 160
Beaverton, OR 97006
503.597.0035

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