North County Water & Sports Therapy Center - May 2023

Check out our latest edition!

PATIENT PULSE

(858) 675-1133 | www.waterpt.com

15373 Innovation Dr. #175 | San Diego, CA 92128 | (858) 675-1133 12171 World Trade Dr. | San Diego, CA 92128

Take a Road Trip and Explore Our World

Where has 2023 been going? Summer is nearly here, and as Memorial Day approaches, National Take a Road Trip Day falls on Friday just before Memorial Day weekend. On that day, we celebrate the beauty and spontaneity of hitting the open road, getting out of our routines, and exploring. Over the summer, I’m sure many of you will be hopping into the car to travel to new places or just explore the coast of California! When I think back to my biggest road trip experience, I remember feeling excited beyond reason. After completing my physical therapy internship in California, my home was still in New Hampshire. So, my brother flew out to meet me, and together, we set out on a two-week journey across the country back to New Hampshire. Young, wide-eyed, and adventurous, we visited Las Vegas, the Hoover Dam, the Grand Canyon (which I can confirm photos will never do it justice), Four Corners, Mesa Verde National Park, Texas, and New Orleans, then went up the East Coast. We stopped in small towns, big cities, and national parks and met incredible and interesting people. It was a trip of a lifetime. Because we didn’t have much money, dinner sometimes was a stop at a nearby grocery store to purchase some bread and peanut butter, but we didn’t care. We were there to enjoy the moment and the adventure. You don’t realize how big the country is until you try to drive across it. Later in life, I also had the opportunity to experience a more silly and international road trip experience. When my husband and I were touring through Greece, we rented a car to get us from small town to small town while exploring the country’s beauty. We explored all these little one-way streets that were barely large enough for one car to fit. The rental car was a stick shift, and we encountered a problem — we couldn’t get the car in reverse! We tried everything we could think of, but the mechanism wasn’t like anything we had ever been exposed to. In a panic, my husband began thumbing through the owner’s vehicle manual, but he truthfully and

jokingly said, “It’s all Greek to me.” I mentally resolved that if we needed to put the car in reverse, I’d throw it into neutral, and he’d need to get out and push. Once we pulled over, I looked at the manual and found some photos, and I figured it out — disaster

avoided! The knob was the kind where you had to lift the collar around the gear shift to put it into reverse! What an experience that was!

The beauty of road trips is that they take you off the beaten path and allow you to

explore and find new things. While in Greece, we encountered a restaurant that will forever go down in the books as one of our favorites. It was right on the beach, and the waves lapped right up against it. We ate feta cheese and swordfish, and the view was incredible. I encourage you to get a road trip on your bucket list if you haven’t. Whether you plan to drive through Kansas, where you can see where you’ll be in an hour ahead of you, or through the mountains and forests with so much scenery and wildlife to explore, it’s all worth the drive. Road trips are a chance for adventure; the rest is up to you!

1 (858) 675-1133

IN THE GROUND!

HOW TO MAKE COFFEE FERTILIZER

They say April showers bring May flowers, but sometimes, even with Mother Nature’s help, some sprouts have trouble growing. When this happens, the natural next step for many people is to give their precious plants a little fertilizer. But traditional chemically formulated fertilizers “[run] off into waterways or [get] broken down by microbes in the soil [and release] the potent greenhouse gas nitrous oxide into the atmosphere,” according to a report from the Massachusetts Institute of Technology. So, if you’re looking for a more natural way to help your plants grow, you can make your own fertilizer at home — with coffee grounds! This eco- friendly alternative uses cinnamon as a natural pesticide and club soda for extra macronutrients.

Your coffee grounds must have gone through a brew cycle to make them less acidic so they don’t harm your plants. You can save the needed amount of coffee grounds throughout the week (depending on whether you use single-cup machines or drip pots) or brew a pot using 4–6 tablespoons specifically to use for fertilizing. Then, once your grounds have been brewed, mix them in a bowl with cinnamon and club soda. When these ingredients are combined, it creates a solution full of nitrogen, phosphorus, potassium, and other minerals that plants love! Apply this coffee mixture directly to the soil of your plants every two weeks, ensuring you spread the fertilizer over the entire surrounding area to distribute the nutrients evenly. This mixture is excellent for indoor potted plants, outdoor plants, and even different bushes or shrubs. With this easy DIY fertilizer, you can reduce waste, help the environment, save money, and help your plants grow happier and healthier

What You’ll Need •

4-6 tbsp used coffee grounds

• •

1 tsp cinnamon 1 cup club soda

WHAT OUR CLIENTS ARE SAYING

“My left knee had been bothering me for a while, but suddenly, it got worse and started interfering with everyday activities. It would hurt to go down the stairs, my knee was very swollen, and it hurt to bend it. I was also unable to do things I enjoyed, like hiking and walking my dog. A scan revealed I had mild osteoarthritis at just 41 years old! “I wouldn’t let that stop me, so I started PT. After going for two months twice a week, my leg is stronger, and I’m able to do my normal activities with little to no pain. I am sure with continued exercise, it will only get better. Thank you, John, for giving me my mobility back.” –Monica V.

www.waterpt.com 2

THE CONNECTION BETWEEN MENTAL HEALTH AND PHYSICAL THERAPY

Physical discomfort is usually the main focus of a physical therapy appointment. Whether you suffered an injury or have recently undergone surgery, you’re doing everything possible to return to the activities you love. But you may not realize that your mental health can majorly impact your physical recovery.

your mind during recovery, but that’s not necessarily the case. Often simply participating in physical therapy can help improve your mental health.

Reduced Stress, Anxiety, and Depression As physical therapists, we aim to help you return to your regular lives with few to no restrictions. There may be moments when you feel like nothing will improve after an injury, but there is a light at the end of the tunnel! After meeting with a physical therapist, you’ll receive a road map to your recovery. When you see that things will eventually improve, you’ll notice improvements in your mental health. Feelings of stress, anxiety, and depression will gradually lessen as you continue on your healing journey. Improved Self-Esteem Unsurprisingly, your self-esteem may take a hit after suffering an injury or losing mobility, but physical therapy can help restore lost confidence. We’ll run you through various exercises, and at every appointment, you’ll gain a new sense of achievement as you progress toward your goals and regain mobility. Your confidence will improve even more as you work on the exercises we assign you at home. Better Sleep When you don’t sleep well, you can experience worsening symptoms of depression and anxiety. There’s no better way to ensure you get a good night’s rest than by exercising, and that’s exactly what we’ll help you do. Whether you’re coming in for an appointment or are following our guidelines for recovery at home, you’ll have an easier time falling asleep at night and will get much better rest.

You might think you need to see a mental health professional or start a new prescription to help

LAUGH THERAPY

Looking for a healthy stir-fry that has all of the delicious flavors and none of the heavy ingredients? This one might be perfect for you!

INGREDIENTS •

1 tbsp cornstarch 1 cup orange juice 2 tbsp soy sauce

• • • • • • •

2 tbsp canola oil

• • • • •

1 small onion, sliced 1/4 lb fresh snow peas

2 cloves garlic, minced 1/4 tsp ground ginger

1/2 sweet red pepper, julienned

Cooked rice

1 lb pork tenderloin, cut into thin strips

Green onion, chopped (optional)

Sesame seeds (optional)

DIRECTIONS 1. In a small bowl, whisk cornstarch, orange juice, soy sauce, garlic, and ginger until smooth; set aside. 2. In a large skillet over medium-high heat, stir-fry pork in oil until lightly browned, about 4–5 minutes. Remove pork and add onion, peas, and red pepper. Cook until crisp-tender, about 3–5 minutes. 3. Stir in orange juice mixture and pork. Bring to a boil, and then cook until thickened, about 2 minutes. Serve over rice. Garnish with green onion and sesame seeds, if desired.

Inspired by TasteOfHome.com

3 (858) 675-1133

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

Monday—Thursday 7 a.m. to 7 p.m. Friday 7 a.m. to 6 p.m. (858) 675-1133 www.waterpt.com

15373 Innovation Dr. #175 San Diego, CA 92128

INSIDE THIS ISSUE

A Road Trip Adventure Awaits

Give Your Plants a Coffee Boost! Client Testimonial

How Physical Therapy Can Improve Your Mental Health Ginger Pork Stir-Fry

5 Restaurants to Spoil Your Mom!

SPOIL MOM THIS MOTHER’S DAY

5 LOCAL BRUNCH OPTIONS

May 14 is Mother’s Day — an important day to celebrate mothers everywhere. This year, treat your mom to a fun brunch out on the town. Here are some of our top recommendations — just be sure to make a reservation in advance! It’ll be a busy day for dining out. Avant at Rancho Bernardo Inn If the goal is to spoil your mom, Avant is just the place to do it. This airy eatery with beautiful patio dining has a seasonally changing menu. Mother’s Day will feature a delicious four- course brunch-inspired meal that will satisfy the whole family! Cucina Urbana Cucina Urbana in Bakers Hill is a prime-time option if your mom loves Italian-American dishes and wine. With chic and artsy decor, this trendy location will serve a fantastic

brunch experience to awaken your senses and palette! You can go with just your mom or bring along a large group — the communal tables accommodate everyone! Herb & Wood For seasonal California Mediterranean cuisine in a hip location, Herb & Wood is a perfect place to take your mom for a magical Mother’s Day brunch experience. The atmosphere is light and airy, and the menu includes all your brunch favorites! Island Prime Island Prime will surely knock your mom’s socks off with views of the San Diego Bay and Skyline! The entire restaurant sits on stilts over the bay, which means the views alone are to die for — not to mention the cuisine is top-notch!

Mister A’s Mister A’s is another location with breathtaking views. Serving up French cuisine, Mister A’s is a modern restaurant overlooking San Diego. For Mother’s Day Brunch, they will have almost everything you can imagine available. So, make sure Mom arrives hungry!

www.waterpt.com 4

Don’t Let Common Running Injuries Leave You Sidelined!

Whether you’re a new runner, have a year of experience, or have run 10 marathons, you must know how to avoid injuries and stay healthy. Many running-related injuries lead to pain and discomfort and can limit your ability to continue running.

and going downstairs, among other activities. A misalignment of the kneecap on the femur (thigh bone) can compress the cartilage underneath the kneecap and lead to pain. To avoid patellofemoral pain syndrome, make sure you land correctly while running.

What are the most common running- related injuries?

IT (Iliotibial) Band Syndrome This common running injury deals with the pain on the outside of the knee. The IT band runs along the side of the thigh and connects the hip to the knee. It’s not a muscle but rather a very stiff, tight band of tissue called fascia. Pain outside the knee will happen if the IT band becomes too tight or the hip muscles are weak. IT band syndrome usually causes pain later in runs but can be felt earlier if it worsens. Shin Splints (Medial Tibial Stress Syndrome ) This is one of the most common and well-known injuries runners deal with. Each time a runner lands with each step, the foot and ankle are the first part of the body to absorb all those forces. Because of this, a muscle on the front of the shin works extra hard and ultimately starts to pull too much on the shin bone (tibia). This leads to inflammation and pain in the front of the shins.

Patellar Tendinopathy Running is a high-impact activity that places increased stress on certain tendons and ligaments, most commonly the patellar tendon. When your patellar tendon experiences repeated

impact over long periods, such as landing with each stride when running, this can lead to stress at the patellar tendon

and eventually dysfunction and changes in the tendon itself. These changes can ultimately cause pain in the front of the knee, just below the kneecap. Patellar tendinopathy can also be due to overtraining and overuse.

Patellofemoral Pain Syndrome This type of knee pain is felt behind or underneath the kneecap. It worsens with running, squatting,

Check out next month’s newsletter for tips on preventing these injuries.

Do you have pain now or want to get started on a program to avoid running injuries? Call today at (858) 675-1133 and set up a Running Movement Evaluation with Dr. John Bunnell, our Doctor of Physical Therapy and running expert.