North County Water & Sports Therapy Center - March 2022


(858) 675-1133 |

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


Read Across America Day, a day put into place by the National Education Association (NEA) to celebrate the joys of reading falls on March 2. Reading and literacy is such an important part of our lives and culture. Upon opening a book’s cover, we are thrown into a world of adventure, education, or enchantment. For some, reading is an escape, for others, it’s a way to gain a better understanding of the world surrounding us. A book I’m currently reading that has really resonated with me is “Think Like a Monk: Train Your Mind For Peace and Purpose Every Day” by THIS MINDSET FROM JAY SHETTY HAS BEEN A GREAT WAY TO REFRAME MY DAY AND EMPHASIZE THE IMPORTANCE OF BEING PRESENT AND INTENTIONAL IN WHAT I’M DOING EACH AND EVERY DAY.”

Jay Shetty. You may actually recognize his name from social media or his podcast. The novel dives right into something that you may not know about him. He went to college with aspirations of heading into a career and instead of attending his college graduation, he wound up becoming a monk. After living three years of monk life in India, where he meditated 4–6 hours each day and led a life devoted to assisting others, he decided he could better serve the world by sharing the principles he learned with others. It’s a very interesting book that has altered my mindset and helped me to work more joy, peace, and purpose into my life. I’ve learned a new practice that really helps me deal with the stresses and craziness of my life and business. Usually, when I wake up in the morning, I begin going over my to-do list right away in my mind. While it’s an organizational tool, it does set the tone for my day. Like many, my to-do list consists of some items which I don’t necessarily want to do. When I get out of bed with an attitude that reflects this, it doesn’t feel too great. Instead, Jay Shetty discusses the importance of waking up and creating affirmations for the day. If you wake up and say to yourself, “Today is going to be calm, relaxed, and happy,” you are creating a positive mindset right off the bat. So, instead of jumping right into my to-do list or something that adds stress to my life, beginning the day like this adds positivity, even if I am dealing with craziness.

a point that it isn’t the first thing I grab in the morning either. This mindset from Jay Shetty has been a great way to reframe my day and emphasize the importance of being present and intentional in what I’m doing each and every day. Sometimes, I get so busy trying to fit everything into a jam-packed day, I lose focus. This simple act helps to ground me. This novel is inspirational and powerful in that it is not preaching, yet it captivates your interest with many practical takeaways to uncover your best, most intentional self. I highly recommend it!

Generally, I’m great about leaving my phone behind at the end of the day, and I’ve made it

1 (858) 675-1133

According to the latest data, scammers and telemarketers make 1,528 robocalls to Americans every single second. No wonder they’re driving us all crazy! Some of these calls are legitimate reminders about doctor’s appointments and payment plans, but around 55% of them are just nuisances — and we can’t rely on the government to stop them. If you’re sick of hearing about “your car’s extended warranty” or the “student loans” you paid off 40 years ago, try these five tips to cut down on robocalls and outwit scammers. 1. Explore your carrier’s free tools. AT&T, T-Mobile, and Verizon all offer services to cut down on scam calls. Some of them are free and/or come with your phone, but others you have to pay for or activate. If you have Verizon, for example, you can download the “Verizon Call Filter” app from the Apple App Store or Google Play. Visit your carrier’s website or call them to learn about the tools they offer. 2. Download an ad blocker. For extra protection, you can download a separate ad blocker from the Apple App Store or Google Play. Hiya is a free app that will give you caller ID and block spam calls, and 5 WAYS TO DEAL WITH ANNOYING ROBOCALLS PROTECT YOUR IDENTITY AND KICK SCAMMERS TO THE CURB

Nomorobo is an award-winning option that’s free for landlines and costs $1.99 per month for cellphones.

3. When in doubt, let it ring out. If you don’t recognize the number calling, don’t answer. You can always call back if they leave a legitimate voicemail. 4. Suspect spam? Hang up. So, you accidentally answered a spam call. Whether it’s a person or a robot on the line, hang up immediately! Even saying your name or the word “yes” could set you up for identity theft. 5. Handle voicemails with care. If you get a suspicious voicemail, never call the number or visit the website given by the caller. Instead, Google the company or agency they claimed to be with and call that number. If the real agency has no idea about the call, you’ve just escaped a trap. By taking all five of these steps, you can protect yourself and your wallet from Ponzi schemes, identity thieves, and annoying telemarketers. For even more specific advice, visit and search “The Definitive Guide to Reducing Robocalls.”


Hi, my name is David Bidner, I am a student at University of St. Augustine finishing up my last term to become a doctor of physical therapy. My career started when I decided to go back to school in the health field eight years go. I started off as a certified nursing assistant for two years while working as a certified personal trainer for the past eight years. I've interned at a sports performance facility, where I trained NFL and collegiate football players during their off seasons. I've always had a passion for living an active and healthy lifestyle. I grew up in Seattle, Washington, where I spent every weekend hiking, playing sports, paddle boarding, or rock climbing.

I've gotten to explore the world since I was 18 years old, creating memories with loved ones which is a big reason why I love helping others stay active. It allows people to do the things that make them happy. I want people to be able to go on walks, play with their children/ grandchildren, travel, or simply continue a hobby they once loved. Although my time is coming to an end as a student in April, I look forward to learning as much as I can here at North County Water and Sports Physical Therapy. I'm honored to be surrounded by amazing minds and people on my last rotation. I look forward to the rest of my time here in the clinic! David Bidner 2


Whenever we suffer an injury that doesn't require a doctor visit, we are usually told to do one of two things: ice the area or apply heat to it. Different injuries require different treatments. For example, applying heat to an ankle sprain will not help as much as applying ice. Let’s look at which injuries require heat or ice and how it relieves pain or reduces swelling. Injuries You Should Apply Ice To You want to apply ice to acute or short-term injuries. Acute injuries consist of ankle or knee sprains, muscle or joint sprains, red or swollen body parts, and pain after an exercise. Icing an area will lower the amount of swelling you have and make the healing process quicker. Be sure to limit icing sessions to 20 minutes. Over-icing can irritate your skin or cause tissue

damage. If you have an ice pack or frozen packages in your freezer, you can use those to treat the painful areas. If not, you can put ice in a bag. Wrap it or any other item you’re using in a paper towel or washcloth before applying it to your skin. You should continue to ice your injury for the next two days. Injuries You Should Apply Heat To If you have chronic pain, it’s best to apply heat to that area. This pain can tell you that your body hasn’t fully healed from the injury. You can use heat for muscle pain or soreness, stiff joints, arthritis, and recurring injuries. Applying heat allows your blood vessels to expand and help your muscles relax. Only use heat in 20-minute increments and don’t sleep with any heating treatment. This can cause blisters, irritation, and maybe burns. You can

use heat for 2–3 days after the injury occurs. Use a heating pad or a hot, wet towel, or take a hot shower or bath to relieve pain. An easy way to determine if you need to ice or heat an area is this: If it’s swollen, apply ice. If it’s stiff, use heat. But if you’re unsure if you should use ice or heat, or if the pain is still occurring after treatment, contact your PT for assistance. They will provide you with further treatment options to help you with your discomforts.



Inspired by

Is the chill of winter lingering? A hot bowl of this Asian-inspired soup will warm you right up! Our recipe makes 4–5 servings.


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3 cups chicken broth 1 tsp red pepper flakes

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1 garlic clove, chopped

10 leaves bok choy, thinly sliced 2 cups shredded rotisserie chicken

2 tsp soy sauce 2 tsp sesame oil


1. In a medium saucepan, bring chicken broth to a boil. 2. Stir in red pepper flakes, soy sauce, sesame oil, and garlic. 3. Add bok choy leaves and rotisserie chicken. Simmer for 10 minutes or until the bok choy is dark green and tender. 4. Enjoy with slices of your favorite whole-wheat bread! 3 (858) 675-1133


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

15373 Innovation Dr. #175 San Diego, CA 92128



Read Across America Day


Handle Robocalls Like a Pro

Meet David Bidner


Is Your Injury Swollen or Stiff? Simple Bok Choy Chicken Soup


March Events to Add to Your Calendar

Spring is in full swing and there’s much to do — especially outdoors in San Diego! Be sure to check out these local events with friends and family while enjoying some fresh air and sunshine. Garth Brooks at Petco Park To kick off the month, on Saturday, March 5, Garth Brooks is performing! A country icon and No. 1 solo artist in United States history, Garth will be performing at 7 p.m. in the center of the San Diego Padres’ field. It’s an event to be sure not to miss! St. Patrick's Day Celebrations There are many popular neighborhood eateries, bars, and restaurants featuring events for St. Patrick's Day. Get your green on and celebrate with pub crawls, shamrocks, and corned beef and cabbage at one or more of these suggestions, or, we challenge you to find some other great spots too! WHAT TO DO THIS MARCH KICKING OFF SPRING THE RIGHT WAY!

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Baja Beach Cafe

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Tap Room The Dog

PB Cantina

Beach It With over 70 miles of breathtaking coastlines, San Diego has many great beaches to visit and spring is the perfect time to start revisiting! Whether you enjoy long walks, sifting through tide pools, taking in the beauty, swimming in the water, or surfing, be sure to add the following beaches to your weekend plans: Blacks Beach, Carlsbad Beaches, Coronado Beach, Cardiff By The Sea, Del Mar Beaches, Imperial Beach, Mission Beach, Pacific Beach, Oceanside, and more! San Diego Taco and Beer Festival On March 26, get ready for some fun in the sun with bottomless beer tasting, music, culinary food, and the best tacos in town! It’ll be a great time for all so be sure to arrive hungry!

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Gaslamp Quarter

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Stout Public House

The Field

McP’s Irish Pub 4

Let Me Sleep On It 10 Tips for Great Sleep

If you’ve ever spent the night tossing and turning before a big day, you know just how crucial sleep is. With a good night’s sleep, we feel better and make better decisions. In fact, it’s estimated that 1/3 of the U.S. population struggles with sleepless nights. At North County Water and Sports Therapy Center, we know all too well how lack of sleep affects our client’s ability to heal. Lack of sleep can impede progress in therapy, limiting your physical and mental performance. While sleep is often limited following an injury or surgery, did you know that lack of sleep can also lead to injury and pain? Sleep is our body’s time to rejuvenate. Sleep supports recovery of the cardiovascular system, neurological system, immune function, tissue repair, and pain modulation.

Inspired by PT in Motion magazine, May 2017



March 13-19, 2022, Is Sleep Awareness Week!

Let’s take a look at 10 tips for a better night’s sleep:

1. Go to bed and wake up at the same time every day. This helps set your “clock.” 2. Only use your bed for sleep. Train the brain to recognize that when you are in bed, you should be sleeping. 3. Develop a relaxing bedtime routine. 4. Avoid moderate to vigorous exercise 2-3 hours before bedtime. 5. Avoid caffeinated foods and beverages at least four hours before bedtime. 6. Refrain from drinking alcohol or smoking 3-4 hours before bedtime, as this can lead to insomnia. 7. Create a relaxing environment, avoiding too much light and disturbing noises. Stop using light emitting electronics 30 minutes before bed. 8. Do not rely on prescription or over-the-counter sleeping pills. 9. To reduce heartburn, which can keep you up, avoid eating a large meal or spicy food 2–3 hours before bedtime. 10. Talk to your doctor or health care professional if you are still having trouble sleeping. Inspired by

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