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
Oct 2014

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1. Coming Soon: New KOR Aquatic Therapy Pool

2. The Function of Less-Than-Functional Movements

3. Are Weighted Balls Sinking Your Baseball Career?

4. Treating & Preventing Jumper's Knee

5. Ready to Address a Volleyball Related Injury?

6. What is your KOR Cycling Score?

7. Get Your FREE Running Screen at KOR Beaverton

8. Join Our Run Club Today!

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1. Coming Soon: New KOR Aquatic Therapy Pool

Orthopedic aquatic rehabilitation is coming to KOR Beaverton!  This November, experience our new, multi-depth, heated, high-tech pool, equipped with treadmill for orthopedic patients.  Aquatic therapy safely improves strength and function while minimizing pain.  Now The KOR can give you access to land, aquatic, and manual therapy - all combined to ensure the best possible outcomes.

Want more information about this awesome new addition to KOR Beaverton?  E-mail questions to pool@thekorpt.com.  


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2. The Function of Less-Than-Functional Movements

I might be calling out the torches and pitchforks on this one. Believe me, as an advocate of functional movements, I realize exactly what I’m proposing here. Nonetheless, maybe it’s time for more athletes and coaches to look toward some non-functional movements to round out their fitness arsenals. Yes, even CrossFit athletes.

In my own defense, as a physical therapist, I have a strong bias toward functional exercises, but I see the importance of performing what some might call “boring” non-functional exercises. Don’t get me wrong, I’m interested in large loads and big, bang-for-your-buck movements. When I come to a crossroad that has working my postural muscles to the left and power cleans to the right, trust me; I like going to the right.

What if I told you that non-functional movements and accessory lifts like side lying external rotation for your rotator cuff muscles, wall angels for your posture, and prone planks with arms on a stability ball do have their place? No, I’m not saying these movements are that great, but the reality is that we all have weaknesses. Whether it is due to daily bad posture, major muscle imbalances in our body from repetitive routines, or from too many chest and bis exercises and not enough back and core exercises, these often called “über-specific”, often non-functional, movements happen to do a great job in filling in the gaps of a deficient athlete.   Let’s face it, we all have weak links in our chain and if we continue to let our egos neglect the weak ones and continue to strengthen the stronger ones, we are then just placing strength on top of dysfunction.

From personal experience, I can attest to the power of some of these elements. I spent years of collegiate and professional soccer without performing a single dead lift. The first day I ever tried dead lifting, I pulled 315 pounds. It’s a feat that I’d attribute to tens of thousands of hip extensions from sprints, good mornings, and other less-than-functional movements.

Now, I’m not saying biceps curls and hip extensions should replace or even creep into the majority of any athlete’s training regimen. I am, however, saying that if the Chinese and Russians in weightlifting are dominating with a willingness to look into overcoming athletes’ specific weaknesses with such accessory work, then maybe we should, too. We don’t need to look beyond our own borders even. The strongest men and women on earth utilize non-functional movements (like the aforementioned) to build strength in deficient areas.

As a physical therapist, I see these weaknesses in my athletes every day.  It is my job to find the weak links, address them, and then assess if performance improved.  It’s that easy.  I work with many CrossFitters who come in for an evaluation and leave by the end saying, "Boy this is humbling… no wonder I have been having pain or struggling with [enter your exercise or lift here] all this time".

In CrossFit, athletes are often quick to bash non-functional movements. I’d encourage you to not be so quick to judge. Are you anteriorly dominant? Where does your front squat fail? If you have better strength in your scapular stabilizers, could you find a better power position in your clean and jerk and snatch? If my rotator cuff muscles were stronger and provided me with better joint stability, could I avoid painful impingement symptoms in my shoulder when I lift overhead?  I’d imagine any of these questions would elicit some insight into areas of opportunity for some non-functional assistance work.

Please feel free to contact one of our CrossFit specialists at any of our KOR Physical Therapy locations to set up your free consultation today.  Let us assist you in achieving your next P.R.

3, 2, 1… go!

Oscar Andalon, PT, DPT, STC, MTC, CSCS, USAW-1, CF-L1
Physical Therapist & Clinic Director
KOR Hillsboro
oscar@thekorpt.com
503.395.3000

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3.   Are Weighted Balls Sinking Your Baseball Career?

I’ve been asked about weighted balls what seems like a hundred times in the last few years.  Weighted ball programs (WBP) have been well marketed as a way to work toward harder throwing - a ticket to the next level.  So do they work?  Yes… and no.

Let’s start with what WBPs do.  First of all, there is no current research that can give us a real answer to this question.  In theory, a WBP will strengthen the back of the rotator cuff, considered the decelerators, through what is called eccentric strengthening.  This is done through weighted ball “hold” programs.  Conceptually, this should lead to better arm strength and increased velocity.  Throwing weighted balls is another animal altogether, and one that a lot of people (including myself) think can be dangerous to the arm, and can alter throwing mechanics for the worse. 

So if your arm is getting stronger and you see some velocity gains, then what’s the problem?  Let’s address what weighted balls don’t do.  They don’t address anything but the arm, and they address arm strength poorly at that.  We’ve all heard the phrase you “don’t lift with your back, lift with your legs”.  There’s a similar mantra out there for pitchers that goes something like, “don’t throw with your arm, throw with your legs”.  Velocity and arm speed is generated through the kinetic chain from the ground up, so a lot of power and velocity comes from the legs, hips, and core.  WBPs do nothing to address this, and they only work on a very small aspect of what makes you throw harder.  Kinks in the chain from below are also some of the main causes for shoulder injury as well. 

Now should you quit your weighted ball program?  Probably not.  Just realize that you’re only addressing a small portion of what can get you to throw harder and decrease your chance of injury.  Be sure to get yourself on a well-rounded program of arm strength, lower body work, and core strengthening.  If you ever have pain with throwing your WBP, don’t push through it and don’t ignore it.   A baseball evaluation with one of our baseball specialists at The KOR can help you determine what you need to address in your training to increase your strength, throw harder and, most importantly, stay healthy on the field.

Pablo Gomez, PT, MPT, OCS
Physical Therapist
KOR Beaverton
pablo@thekorpt.com
503.597.0035

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4.  Treating & Preventing Jumper's Knee in Basketball Players

Jumper’s knee is common in basketball players.  The key to any basketball player staying healthy and avoiding knee pain is to prepare for the season with proper strength and conditioning, movement training, diet, and skill training. 

The majority of basketball players play basketball year round without rest or recovery. Additionally, they train year round without a program designed to progress as the athlete improves in performance.  For these reasons, basketball players develop front or anterior knee pain with jumping and running.  The diagnosis of jumper’s knee is a general term for patellar tendonitis or inflammation of the tendon below the knee cap.  Jumper’s knee is actually a symptom rather than a cause.  If the athlete does not have proper core, hip, and knee strength, the load will not be dispersed evenly through the kinetic chain or leg.  Instead, the load goes directly to the knee. 

Think of the knee cap as a train and the groove it moves in as the track.  Without proper strength and joint range of motion, the train starts to rub on the track and cause wear and tear.  If the pattern continues, inflammation or tendonitis develops.  Rest alone will not fix the problem.  It may allow the inflammation to settle, but it will not address the cause of why the inflammation started.

The KOR Physical Therapy has developed a comprehensive basketball-specific movement and strength evaluation protocol.  If you have jumper’s knee or pain in any joint, a physical therapist at The KOR will get to the root of the cause and restore pain-free function.  Not only will this decrease pain, but it will also improve performance on the court.  An athlete who moves well and controls the movement with proper strength will then be able to jump, run, and cut with more ease.

Please refer to the video attached to get additional information on jumper's knee, as well as some valuable exercises to start treating the dysfunction. If your goal is to have a healthy and successful season, give us a call at the KOR for a free consult to determine your needs.

Click the link below:

http://youtu.be/BggruY_Icv8

Nick Hagen, PT, DPT, SCS, CSCS
Physical Therapist & Clinic Director
KOR Tigard
nickh@thekorpt.com
503.937.0090

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5.   Ready to Address a Volleyball Related Injury?

Whether you’re male or female and play indoor, on the grass, or in the sand, volleyball injuries are extremely common and oftentimes avoidable with proper training. Volleyball is unlike any other sport because of the power demands when the body is in mid-air (think hitting and jump serving). In the ideal scenario, the majority of this power comes from the core or trunk musculature to minimize excessive stress on the extremity joints, such as the shoulder or knee. This means that most volleyball rehab and injury prevention should incorporate core and trunk strengthening and rotational power training.

Another key point that is often missed in rehabilitation of volleyball players is the importance of the position the athlete plays. The position will 100% dictate the demands on the body.  Think about the different movements that a setter has to make, versus a libero, versus a middle blocker... or how outside hitters transition off the net to their right versus a right side player who will be moving from the net to their left. This asymmetry can guide a physical therapist or performance trainer to help develop a program specific to the position played, which will help maximize your efficiency on the court and reduce your risk for injury.

An increasing problem in volleyball athletes is the incidence of overuse injuries due to heavy training volume and high jump rate.

Over 50% of volleyball related injuries are associated with jumping or landing, with ankle injuries being the most common. Shoulder pain is a close second due to the highly repetitive motion of spiking and poor core strength to provide a strong foundation for a powerful arm swing.

Physical therapists at The KOR can address pain associated with these volleyball-related injuries and much more!

If any of this information relates to you or someone you know, or you want to learn more about preventing injuries in the volleyball athlete, contact Kelley Lindstrom, PT, DPT at The KOR. Kelley played at the collegiate level and has played volleyball for over 15 years. Come rehab your injury with the experts who have experience in your sport.  

Email Kelley directly at kelley@thekorpt.com or call 503.597.0035 to schedule an appointment or your FREE consultation. 

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

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6. What's Your Cycling KOR Score?

Each individual receiving a bike fitting at the KOR Physical Therapy undergoes a comprehensive physical examination as well as a subjective interview to understand the personal goals of the cyclist.  Once the desired outcome of the fitting have been determined (decrease knee pain, improve aerodynamics, fit to a new bike), an off-of-the-bike physical examination is performed to identify physical limitations in areas such as flexibility, core strength, body asymmetry, or current injuries which may require accommodations while working to achieve the optimal fit.  

Perhaps the greatest advantage to having your fitting performed by a certified physical therapist is their depth of understanding of the musculoskeletal systems, and how they will influence your comfort and efficiency on the bike.  If accommodations are required, your physical therapist can work with you directly to address your areas of limitation and improve muscle length, increase joint mobility, or facilitate healing of injured tissues.  In time, an accommodated fit can evolve into an optimal fit to help you reach your greatest cycling potential.

Uncertain if you are in need of a bike fit?  Schedule a free 40 minute consultation to receive your Cycling KOR Score, with video analysis of your current bike fit.  Bike fit consultations are scheduled in our Tigard facility with our clinical bike fitting specialist Jason Whittington, DPT, CSCS.  Cycling consultations are also available on the second Saturday of every month in the Beaverton facility during at our ongoing Running Injury Clinics.

Interested in scheduling your own personal bike fitting?  Contact KOR Tigard at 503.937.0090, or reach Jason directly via e-mail at jason@thekorpt.com.     

Jason Whittington, PT, DPT, CSCS
Physical Therapist & Bike Fit Professional
KOR Tigard
jason@thekorpt.com
503.937.0090

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7. Get Your FREE Running Screen at KOR Beaverton

Join us Saturday, October 11th from 9:30 a.m. - 12:00 p.m.  All runners and cyclists welcome!  To RSVP, call 503.597.0035 or e-mail run@thekorpt.com.  Be sure to mention the Running Clinic or Bike Screen!


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8. Join Our KOR Run Club!

Kathleen Hansen, PT, DPT, and RRCA Certified Running Coach is ready to help you take your next run to another level!  KOR Run Club is a great opprotunity for runners of all ages and skill levels to work on their endurance and have a great time in the process.  Come on out to KOR Beaverton for weekly group runs, every Monday at 6:00 p.m. Email run@thekorpt.com for more information.

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