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Physical Therapy Treating Our Patients the Way We Want to be Treated
JANUARY 2026
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UNDERSTANDING PAIN BEFORE IT STEALS YOUR FREEDOM If there’s one body part that loves to fly under the radar until it suddenly doesn’t, it’s our knees. Most of us stroll through life assuming they’ll keep bending, straightening, and carrying us around without complaint, until one day, they don’t. And when knees decide to cause trouble, they don’t whisper. They shout. better today?” However, recovery can take up to a full year. I often explain it like a football game: You’re in the first quarter, and there’s a lot of game left to play. Early on, your body is still figuring out what works, what doesn’t, and how to remodel the healing tissue. THE DAY YOUR KNEES SPEAK UP
All of a sudden, you can’t walk the way you used to, stairs become a negotiation, squatting feels like betrayal, and you start wondering, “Wait … when did my knees stop cooperating?” Knees pretty much keep doing their job in the background until wear and tear, a weekend-warrior mishap, or a lingering injury reminds us just how crucial they are. And that “Oh no, I can’t move like I used to” moment is when people usually come searching for answers. That’s where we step in. Because the truth is that knee problems go beyond pain. It’s a loss of freedom. Suddenly, you may realize you’ve been compensating for years or avoiding certain movements without
During that time, patients usually hit one of two extremes: They get stir-crazy and do way too
much, or they get discouraged and do too little. I’ve had people try to go snow skiing two months after surgery, while others hesitate even to walk normally. My job is to guide, coach, and maintain realistic expectations, helping people understand the phases of healing and what their body is capable of at each stage. But here’s the good news: By the time patients finish their rehab, they’re often running, jumping, and doing things they never thought they’d get back to. For others, the victory is being able to walk comfortably again or return to daily activities without pain. Either way, it’s a journey! Now, if you’re reading this thinking, “I’ve never had knee problems, and I never want to go through that,” you're not alone. Prevention matters! Staying active throughout the week, not just during weekend sports, is key. Biking, swimming, and low-impact cardio help keep knees strong without overstressing them. Flexibility in the hamstrings, quads, and hips reduces injury risk, and hip strength, which many overlook, is one of the largest contributors to healthy knees. In fact, you can even ask your doctor for a preventive PT visit to learn exercises tailored to your body. A quick assessment can reveal weak hips, tight muscles, or movement patterns that may lead to trouble later. So, take care of your knees now. Stretch, strengthen, move often, and listen when they whisper … so they never have to shout!
even noticing. So, when someone walks into a PT clinic with that mix of confusion and frustration, the first goal is to determine what’s causing the knee discomfort and what it prevents them from doing. The evaluation always starts with the basics: How is the knee bending and straightening? How does it handle everyday tasks like walking, going up and down stairs, or squatting? It’s amazing how often people discover during these tests that they’ve been “cheating” around their knee limitations without realizing it. Maybe they stopped squatting years ago. Maybe they never kneel anymore. Maybe a controlled step or a lateral hop feels impossible. The knee is one of those parts of the body you can work around for a while, until you can’t Trust me, I get it. I’ve been through four knee surgeries myself. I’ve lived the frustration, the limitations, and the long recovery, which is why I’m constantly educating patients on one crucial truth: Knee rehab is a long process. Most people walk in after surgery thinking, “Okay, I had the procedure. Why am I not
– Matthew Smith
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3 Daily Habits That Will Transform Your 2026
As we enter another new year, there’s no better time to
movement into your mornings. It will be hard initially, but you’ll feel the benefits within a few weeks. Diet and exercise matter. This is probably not news to you, but we can’t downplay the importance of diet and exercise. Listen to your body; it will tell you what it needs. Many people fall into the trap of overeating without realizing it or starving themselves when they want to lose weight, but this won’t make them feel good. Eat when your body tells you to, stick to a healthy diet, and find time for exercise. You need to find ways to motivate yourself, especially when you want to stay in bed and stick to comfort foods. Your body will thank you. Drink more water. How much water do you drink each day? The U.S. National
adjust your daily habits to help you become the healthiest version of yourself mentally and physically. Here are three strategies you can incorporate into your New Year’s expectations and resolutions that will help ensure 2026 is your healthiest year yet! Start every day strong. Many Americans fall into the same routines year after year, and most are dangerous for their overall well-being. They stay up too late, wake up to an alarm a few hours later, scramble to get ready, and jump in the car as soon as possible to get to work. Your morning routine sets the tone for your day. If you’re in a hurry every morning, you will feel rushed and exhausted. Give yourself ample time in the morning to take care of yourself and some simple chores. Make your bed, have a glass of water, take good care of your hygiene, eat something, and incorporate some
Academies of Sciences, Engineering, and Medicine determined that men should drink about 15.5 cups of fluids daily and women should drink 11.5 cups. If you aren’t hitting these numbers, it’s time to adjust. Start and finish each day with a glass of water. Walk around with a refillable bottle. Staying hydrated will help your body function much better. Design Your Dream Days in Retirement Find Purpose and Passion Beyond Your 9-to-5
After years of structure, responsibility, and hard work, retirement allows you the freedom to create days that belong to you. But with so much free time, it’s natural to feel adrift. Gone are the days of planning around PTO and weekends. You only need intention and self-compassion to design a full, joyful, and meaningful life. You never need a job to give you that. Start with a balanced foundation. Every fulfilling life rests on balance, during a career or retirement. Think of your foundation as four pillars: financial security, emotional wellness, mental stimulation, and physical health. When you nurture these, it’s easier to feel grounded and ready to embrace every day with purpose. Give your days a gentle shape. You don’t need a rigid schedule anymore. Instead, imagine your day
as a gentle rhythm. Mornings could be for reading or learning something new, afternoons for a walk in the sunshine or coffee with a friend, evenings for creative hobbies or quiet reflection. This flow keeps life balanced while leaving room for surprise and spontaneity. Rediscover what lights you up. One of the greatest gifts of retirement is the chance to explore passions you may have set aside. Maybe it’s painting, gardening, joining a book club, or volunteering for a cause close to your heart. These activities aren’t “filler”; they fuel your sense of purpose and joy. Care for your body and mind. You deserve to feel vibrant. Gentle movement like yoga, swimming, or walking daily can bring energy and strength. Paired with mental workouts like puzzles, brain games, meditation, or even learning new technology, to keep
your mind sharp and engaged. Your body and spirit thrive when given daily care. Embrace flexibility with kindness. As you plan your days, remember that this is not about perfection. It’s about creating a life that feels both nourishing and flexible. At the end of the day, reflect on what brought you joy and what you’d like to carry into tomorrow. And if plans shift? That’s okay. Retirement is your chance to live life on your terms. With a little structure, a spirit of curiosity, and a focus on well-being, each day can feel like a new adventure filled with purpose and possibility.
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HOW YOUR DIET IMPACTS YOUR CANCER RISK IS THAT HOT DOG WORTH IT?
Around 40% of Americans develop some type of cancer in their lifetime. That’s a staggering number! You’ve likely known many people who have been treated for cancer, and it’s almost always a surprise when you learn of anyone else getting the diagnosis. Even as we learn about new carcinogens and take action to cut obvious risks, such as quitting smoking or cutting down on alcohol, cancer diagnoses remain steady. This has led many to wonder what they can do to further reduce their risk of developing cancer. As seen with many other aspects of health, what we eat directly affects how we feel. Recent research shows just how instrumental diet is in cancer prevention. A steady diet of hot dogs, bacon, deli meat, and other processed meats can increase your risk for cancer. Even red meat can play a role, so limiting your consumption is important.
concentration of phytochemicals, a natural plant compound that helps prevent disease. It contains berries, broccoli, cauliflower, garlic, grapes, grapefruit, leafy greens, pears, oranges, tomatoes, and sweet potatoes. And you can take it even further by pairing your fruits and vegetables with healthier protein options, such as fish, lean chicken, turkey, tofu, chickpeas, and eggs. If you worry about getting cancer and want to take action to reduce your risks, one of the best things you can do is plan your grocery shopping. Make a comprehensive list that includes healthy options while avoiding cancer-causing foods. As grocery prices soar, consider looking for the less expensive options, which is perfectly okay, as long as you make healthy choices. Compare labels and choose options with the
fewest ingredients. The more complicated the ingredients get, the less likely you know what you’re consuming.
However, while no food can completely prevent the development of cancer, some can help fight against it and reduce your risk. You want to look for foods with a high
You are what you eat, so make sure to eat healthy food! It may help you live the longest, most
fulfilling life possible.
KOREAN GROUND BEEF
TAKE A BREAK!
INGREDIENTS
DIRECTIONS
Sauce • 1/4 cup reduced-sodium soy sauce • 1 tbsp honey, or a liquid sugar- free sweetener • 1 tsp cornstarch • 1/2 tsp red pepper flakes
1. In a small bowl, whisk together soy sauce, honey, cornstarch, and red pepper flakes. Set aside. 2. In a large skillet, heat avocado oil over medium-high heat. Add beef and cook, stirring, until no longer pink, breaking it into crumbles as you cook, about 5 minutes. 3. Drain the beef and return it to the skillet. Add garlic and ginger and cook, stirring, for 1 minute. 4. Stir sauce into the beef, then cook for 2 more minutes, until heated through and the sauce thickens. 5. Off heat, drizzle the dish with sesame oil, sprinkle with sliced green onions, and serve over white rice (if desired).
Stir Fry • 2 tbsp avocado oil
• 1 lb lean ground beef, 85/15 • 1 tbsp fresh garlic, minced • 1 tbsp fresh ginger root, minced Finishing Touches • 1 tbsp toasted sesame oil • 1/4 cup green onions, thinly sliced
Inspired by HealthyRecipesBlogs.com
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INSIDE THIS ISSUE 1. Protect Your Knees Before They Give Out 2. Make 2026 Your Healthiest Year Yet Create a Retirement Routine That Inspires You 3. Your Diet’s Direct Role in Cancer Prevention Korean Ground Beef
4. Find Your Flow and Fall Back in Love With Exercise
Get Back on Track and Feel Stronger Than Ever Ease Back Into Fitness Without the Stress
Restarting your workout routine after a long break can feel like climbing a mountain, but you don’t need to scale Everest on day one. You should start small and start smart. Even one or two weekly workouts can reignite your energy and rebuild your confidence. The key isn’t intensity at first, but creating a rhythm you can stick to. Crush short-term goals. Small victories spark momentum. Instead of staring at a massive goal and feeling defeated, focus on micro-challenges: Walk an extra 1,000 steps daily, or squeeze in 20-minute workouts three times a week. Every little win builds confidence and sets the stage for bigger achievements, like hitting 10,000 steps daily or finishing a full-length fitness class. Schedule workouts around your life. Fitness should fit your life, not disrupt it. Figure out your prime energy hours.
Maybe mornings fuel your focus, or evenings recharge your motivation. Even 15–20 minutes count when you’re easing back in. Start where you are, and gradually increase intensity. Remember, your stamina will grow alongside your consistency, not overnight. Reinforce motivation with retail therapy. A new pair of shoes, a matching workout outfit, or a fancy water bottle can make exercise feel like a reward rather than a chore. Then, try a 30-day challenge to keep things interesting: a mile walk every day, one new workout a week, or short movement breaks during work hours. At the end of the month, reward yourself with a massage, a new gym bag, or a small treat to reinforce your progress. Buddy up for accountability. Accountability is a game-changer. A workout buddy or group can push you to show up on lazy days, celebrate your
wins, and keep the process fun. Studies show that having someone alongside you can boost your consistency, motivation, and happiness. Getting back into exercise isn’t about perfection. It’s about showing up, celebrating small wins, and making fitness a part of your life again. Start small, plan smart, and enjoy every step of the journey.
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