Happy September!
Here’s our monthly newsletter with a little health and wellness knowledge, some Asheville happenings, and other random interesting stuff we’ve come across.
If you don’t want to receive these emails, just let us know and we’ll take you off the list.
For Your Body
1. Aaron provided free PT and treadmill running analysis at Jus’ Running last month. Here are 10 quick takeaways from the event.
2. Fear influences pain. Understanding this relationship can sometimes help us move with a little more confidence.
3. The answer to “When will I get better?” is complicated. But understanding tissue adaptation timelines can help give you a better idea of what recovery actually looks like.
4. Here are two simple cues to make your rows more effective.
5. EXERCISE OF THE MONTH: A more effective wrist flexor stretch
A good one for musicians and desk jockeys.
Stretching in supination helps better target the pronator teres.
Making the stretch dynamic can also add a gentle nerve-gliding component.
For Your Mind
6. 10 minutes. 3,870 studies. More than 10 million people.
A massive new review found that spending time in nature was associated with meaningful reductions in anxiety, depression, and stress—and some benefits may begin with as little as 10 minutes outside.
7. Don’t forget to climb the Second Mountain. It’s a reminder that there may be more to life than achievement, accumulation, and climbing the first one.
8. How quickly can exercise start helping your mental health? In a small randomized trial published in July, just two weeks of frequent aerobic exercise improved depressive symptoms compared with a sedentary control group.
For Your Health
9. Longevity gurus and health hobbyists can sometimes make healthy living seem stressful and overwhelming. It doesn’t have to be. Sometimes the best place to start is finding one keystone habit.
10. Good news for coffee drinkers: a new American Heart Association statement concluded that up to 400 mg of caffeine per day is generally safe for most adults, and moderate coffee consumption has been associated with several cardiovascular benefits.
And if you need a good cup, check out Bad Manners Coffee in West Asheville.
For Our Asheville Community
11. Two Years Since Hurricane Helene — September 27
On September 27, 2024, Hurricane Helene brought catastrophic flooding, landslides, and destruction throughout our Western North Carolina community. Two years later, our region has made incredible progress, but recovery is far from finished.
There are plenty of ways to mark the anniversary: support a local business, donate, volunteer, contact your representatives, or simply continue paying attention to the people and places that are still rebuilding..
A few anniversary events:
Helene WaterLine Project Dedication — September 27, 5:30–7:30 PM. Local Cloth will dedicate an art installation marking the actual height floodwaters reached inside its River Arts District studio while honoring the stories and resilience of Asheville’s fiber community.
Reflect & Reconnect — A free, trauma-informed community program offering people a place to learn, reset, reflect, and process some of the emotions that may accompany the anniversary.
Rising Appalachia — Playing a Hurricane Helene Anniversary Show at Pisgah Brewing in Black Mountain on September 27.
12. September 4–6: Boomtown Arts & Heritage FestAVL is a free festival in Pack Square Park celebrating Asheville’s artists, musicians, storytellers, history, and culture. Sunday includes the Asheville Symphony in the Park.
13. September 11–13: More than 40 years old, Goombay celebrates Asheville’s Affrilachian, African, and Caribbean heritage with African drumming, gospel, reggae, jazz, R&B, dancing, food, and local vendors.
14. September 12, 11 AM–11 PM: RADish Fest brings twelve hours of live music, painting, makers, comedy, and general mischief to The Grey Eagle. By locals, for locals.
15. September 25 & 26: A pretty great weekend at Asheville’s new Hellbender:
September 25: Gov’t Mule + Ziggy Marley
September 26: Houndmouth + Daniel Donato’s Cosmic Country + Molly Tuttle
Etc.
16. Why is Gen Z moving in the opposite direction of AI and learning to paint like it’s the 19th century? In an increasingly digital world, young people may be rediscovering the appeal of doing something slow, physical, imperfect, and unmistakably human.
17. Why are rivers so mathematical? River networks all over Earth obey surprisingly consistent mathematical rules—and similar branching structures appear in blood vessels, trees, and transportation networks.
Patient Success Story
Resolving IT Band Pain With One Stretch
A patient recently came in with pain along the outside of his left knee that was beginning to interfere with his running and workouts.
Our assessment revealed a significant loss of flexibility in his rectus femoris (one of the quadriceps muscles). That restriction appeared to be contributing to excessive rotation at the tibia and increased stress along the outside of his knee.
During his first visit, we used dry needling and manual therapy and gave him just one specific exercise to perform at home.
Two days later, he texted to say he was 90% better. By his follow-up visit, the pain had completely resolved, and we added a few exercises to address remaining weaknesses and reduce the chance of recurrence.
If you need any help with your pain, movement, or health, don’t hesitate to reach out.
Stay healthy,
Gaelyn and Aaron
Black Bear Physical Therapy
Email: bbearpt@gmail.com
Instagram: @bbearpt
Facebook: Black Bear PT