Newsletter for California Rehabilitation
NEWS L E T T ER
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GET BACK INTO A SAFE EXERCISE ROUTINE WITH PHYSICAL THERAPY
INSIDE: • Ways to Set Your Workout Routine for Success • 3 Fall Nutrition Tips • Staff Spotlight: Luis Cristobal
HEALTH & WELLNESS The Newsletter About Your Health & Caring for Your Body
GET BACK INTO A SAFE EXERCISE ROUTINE WITH PHYSICAL THERAPY
For many of us, staying at home during this pandemic has caused a huge loss of progress in regards to working out at the gym and staying fit. Leading a sedentary lifestyle can lead to more aches, pains, and discomfort than you might think! Your body, quite simply, was made to move. With gyms and exercise classes closed for so long, you may have some pain and soreness when you get back to your daily physical activity. You must understand the safest ways to get back into your exercise routine, so you can avoid injuries. At California Rehabilitation we want to make sure you can get back into your normal exercise routine without developing any unnecessary aches and pains. Follow these three tips below, and feel free to contact us if you have any additional questions! 1. Always use proper form. Proper form could mean the difference between physical progress and developing an injury. No matter what type of physical exercise you are trying to get back into, maintaining your form is a crucial part of it! Your ability to safely perform stretches and exercises depends on you maintaining good posture and proper body positioning. You might find that your natural posture has changed a little bit because of a lack of physical activity. Our physical therapists at California Rehabilitation can assist with improving
your form during exercise by addressing any issues you may have while sitting, standing, twisting, bending, running, jumping, or lifting. They can show you the correct targeted exercises and stretches you can do to improve your current form and limit the amount of impact on your joints during exercise. 2. Take it easy at first. If you haven’t been participating in the same type of vigorous physical activity you used to be accustomed to, it is important to begin with baby steps so that you are not adding extra stress or strain to your joints and muscles. When you push your body past its limits, you become more prone to injuries because your body is not prepared for those kinds of physical demands. A physical therapist can help you recognize your body’s limits and can create an exercise plan for you to get back to your physical goals. Start small in the beginning with gentle exercises and stretches, and
build up from there! (...Continued Inside)
Ready to get back into a healthy exercise routine? We want to help you! Call us at 209-578-3290 (Modesto) or 209-253-0740 (Ripon)
Call California Rehabilitation to talk with your physical therapist today!
3. If further assessment is
1. Feel free to call us and ask to speak to your therapist.
2. Your therapist will tell you the possible causes of your pain as well as precautions you can take at home.
warranted, your therapist might recommend you come in for an appointment.
Ways to Set Your Workout Routine for Success
3. Set a weight goal. The past six months have caused many of us to lose some muscle mass and gain extra weight. With help from a physical therapist, you can set up an exercise regimen that will help you shed some pounds and maintain a healthy weight, taking off the added stress on your joints that may have developed. Your physical therapist will also customize an exercise plan for your specific needs. This plan may
Some changes to your routine that a physical therapist would approve of include: • Getting off the bus one stop early and walking the rest of the way to your destination. • Choose the stairs instead of the elevator.
• Shovel snow, rake leaves, and garden in your yard as the seasons change. • Park farther away from your destination and walk the extra distance. • Walk up and down the field while your children are playing sports. • Take thedogonwalks around theparkor your neighborhood every day. Ready to get back to a safe, healthy exercise routine? We’ve all had to adjust our schedules and normal lifestyles as a result of the havoc wreaked by the pandemic. Life as we know it has changed and our bodies are taking a toll. Sitting at home constantly can cause way more damage than you might realize. If you’ve been looking for assistance in getting back in shape, your search ends here. Contact us today to discover howwe can help you safely strengthen your muscles and get your energy back!
include stretching, aerobic exercise, weight training, or pain relief treatments if necessary. This will help in reaching your targeted weight and decreasing pressure on vulnerable parts of your body. 4. Be Sneaky Yep, you read that right! This is your permission slip to be sneaky when it comes to exercise. Oftentimes, physical therapists recommend small changes to a person’s routine in order to make the adjustments manageable. Consider these changes to be “bite size chunks,” so that you don’t feel as if your entire routine has to revolve around working out, and you also aren’t throwing yourself full-speed back into a strenuous exercise routine.
www.calirehab.com
Patient Review
3 Fall Nutrition Tips
1. Harvest Your Herbs. Herbs tend to have higher levels of antioxidants and other phytonutrients than other types of vegetables. So even though we tend to eat them in relatively small quantities, herbs can add a lot of nutrition to foods. 2. Become A Soup chef. Getting into the habit of making a big pot of soup every weekend is a great way to improve your nutrition all week long. If you’re using a pressure cooker or slow cooker, they also need very little supervision while they are cooking. 3. Make a New Fermented Friend. Probiotic foods help to promote the growth of helpful bacteria in your gut. Good gut bacteria can aid in digestion, nutrient absorption, and help you maintain a healthy weight.
I have never been to a physical therapy facility with more knowledge, compassion and care than California Rehabilitation! As a runner/competitor I am at risk of injuries and I ended up with numerous injuries in my left leg, my doctor prescribed medication but California Rehabilitation has worked with me and identifying the exact injuries I have and has been amazing in treating each injury and created a plan specifically for me to get me back up and running! I highly recommend this facility (Modesto or Ripon locations)! - Lu T
Staff Spotlight Luis Cristobal | PT
Exercise Essential
school of Madrid, became licensed Pilates instructor, and earned a certification in sonographic imaging. Nevertheless, his heart was always in the US where he spent over 8 years of his life, again wanting to return in order continue his professional growth and career. In 2016, as fortune would have it, he met with leadership of California Rehabilitation, who shared a vision of expanding the ability to assist more clients in the communities around us. Together with Luis leading the expansion, California Rehabilitation opened an outpatient clinic in Ripon CA. In addition to providing physical therapy services for clients in and around Ripon, Luis also leads the charge in expanding the reach of our outpatient clinics. When he’s not working, Luis enjoys spending time with his family and pets. On most weekends, you can find Luis riding a wave along the beautiful coast of California. Meanwhile, if during the week you need assistance in recovering from a sports injury, work injury or just need help getting the creaks and cracks out, please give Luis a call at our Ripon office.
Please meet our Sports recovery expert, Luis Cristobal, PT, who joined us in 2018. Born in Spain, Luis pursued an athletic career as a professional skier. He participated in the 1994 winter Olympics as both a skier and trainer, and two alpine skiing world championships. After several injuries and countless hours of attending physical therapy sessions, Luis decided he was better suited to become a PT as opposed to an athlete. He earned a master’s degree in physical therapy from the University of Utah in 2003. Since day one, his interest has been orthopedic and manual therapy. Upon completion of his master’s, he enrolled in a manual certification program from USAHCS and completed that in 2005. All the while education and advanced training was being completed; Luis’ heart longed to return to his homeland Spain. He did just that where he provided physical therapy services for 14 years. Initially upon his return to Spain he started a solo practice inside a Pilates Studio. Years later he opened a private PT practice Pilates Studio. Simultaneously, he obtained a degree in Osteopathic medicine at the Osteopathic
Did You Know? We Can Also Treat: • Arthritis • Back Pain • Carpal Tunnel • Neck Pain • Post-Surgical Rehabilitation • Sports Injuries • Tendonitis • Work Injuries Sit in a chair with good posture. Place hands on thighs. Let your trunk sag towards the floor and use your arms to control the movement. Let your arms dangle to the floor. Hold this position for 10 seconds. Now use your arms to push yourself up. Repeat as necessary. • Headaches • Knee Pain • Muscular Pain REPEAT TRUNK FLEXION | TO FLOOR
Healthy Recipe Minted Couscous Salad
INGREDIENTS
• 1 tomato, seeded and diced • 1 English cucumber, diced • 1/2 cup mint (or flat-leaf parsley) • Salt and pepper
• 1 cup dry couscous • 1 cup jarred roasted red peppers • 2 tbsp olive oil • Juice from 1/2 lemon
DIRECTIONS
Cook the couscous according to package directions. Fluff with fork. Meanwhile, dice roasted red peppers and add diced tomato and cucumber to a bowl. Add lemon juice and olive oil and stir to combine. Finely chop mint (or parsley) and add to bowl, along with the cooked couscous, and toss to combine. Season with salt and pepper to taste. Enjoy!
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