Campus Commons PT - August 2019

CAMPUSCOMMONS

CELEBRATING FIVE YEARS AT THE HELM OF CAMPUS COMMONS LIKE RIDING A ROLLER COASTER

August 1 marks a special occasion for Tiffany and me: Five years ago on that day, we took over Campus Commons Physical Therapy. I had worked at Campus Commons PT for eight years under the previous owner, who owned the clinic for 40 years. Even though I had worked for the clinic, neither my wife nor I had any experience owning a business — and we had some big shoes to fill. The last five years have gone by in the blink of an eye, and we’ve definitely had our ups and downs, but I wouldn’t change anything. When the previous owner first approached us about taking over Campus Commons PT, Tiffany and I had our concerns. One was how being business owners would affect our family. We might have to sacrifice time on the weekends and evenings, but we’d have power over our schedules in the end. Likewise, if we wanted to spend time with the kids, we could easily take the time. The other concerns we had related more to running the business in the short term and the long term. What environment did we want to create for our employees and our patients? How did we want to grow Campus Commons PT?

As novices in a completely new world, the possibilities at our fingertips were both nerve- wracking and exciting. We may not have been experienced business owners, but we had years of experience as employees. Tiffany and I strive to treat our employees how we liked to be treated. We love doing little things for them, like celebrating birthdays and organizing fun team-building activities. Over the years, we’ve taken our staff to minor league baseball games, gone indoor skydiving, and had a fun afternoon at Top Golf, just to name a few. We also wanted to make listening to and acknowledging our patients a priority, and develop long term, trusting relationships with them as we help them heal. In the long term, we wanted to focus on growing Campus Commons PT through more innovative marketing to bring in more of our community. When my wife and I started running Campus Commons PT, we had a staff of six employees who were working with about 450 patients a month. Now, we have 15 employees, and we see over 800 patients

a month, all while still giving each patient the same personalized care they deserve. Most of our patients come to us because they chose to, not necessarily because a doctor referred them. That speaks to our commitment to take our time with patients, even as we begin to outgrow our current location. The last five years have felt like a roller coaster. The first year felt like that first incline — just chugging along. When we started to see some growth and positive feedback from patients and staff, it was like the first exciting drop. Since then, we’ve had so many twists, turns, ups, and downs. And just like a roller coaster, the ride has gone by so quickly. We’re incredibly proud of where we are as a business right now and so thankful for everyone who has supported us.

–Mark Eddy

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SWEAT SMART

WHICH WORKOUT WILL HELP YOU MEET YOUR GOALS? With hot yoga, barre, Pilates, weightlifting, kickboxing, and more, personal fitness DROP IT LIKE A POUND When it comes to weight loss, full-body

arts will improve your balance, which then, of course, improves the quality of your life.” By incorporating martial arts and yoga into your workout regimen, you’ll be able to perform impressive party tricks and stay on your feet if you lose your balance.

companies offer every workout you need to stay in shape. But sometimes, having dozens of choices can be more anxiety-inducing than having just a few. When it comes to finding the right workout to help you reach your goal, whether it’s weight loss, better balance, or more muscle, it’s best to seek advice from the experts.

workouts, like swimming, running, and cycling, are the most effective. “The more muscles you have to incorporate, the more calories you’re going to burn because those muscles all require energy in order to work,” Nike Master Trainer Holly Rilinger told SELF magazine. Regardless of the activity you choose, Rilinger recommends interval training as the best method. By combining bursts of intense effort with periods of active rest, you can keep your heart rate jumping and those calories burning. generally associated with yoga, and while it’s true that yogis are champions of standing on one foot, so are martial artists. According to an article published by the martial arts academy chain Evolve MMA, “Martial arts works out the entire body, from the base, to the upper torso, to the all-important core ... Practicing martial WAX ON, WAX OFF The words “balance” and “workout” are

DO YOU EVEN LIFT, BRO? For building muscle and increasing your

strength, nothing beats weightlifting, whether you’re using dumbbells at home or machines at the gym. Lifting weights also helps burn fat. Speaking with SELF, Rilinger called the practice “the mother of all weight loss techniques, the highest in the workout food chain, the top of the totem pole.” Of course, the most important thing to consider when choosing a workout is whether you enjoy it enough to squeeze it into your schedule. If you resent every drop of sweat, it will undoubtedly take you longer to reach your goal than if you look forward to the challenge.

WHAT TO EXPECT FROM AQUATIC THERAPY SPLASHDOWN! With the temperature outside ratcheting up, sinking into the pool probably sounds more like a much-needed getaway than a form of physical therapy. That said, aquatic physical therapy isn’t the same as a quick dip in the deep end or even the water-bound exercise classes at your local YMCA. It’s a targeted and sometimes challenging program overseen by a trained physical therapist or physical therapy assistant who is dedicated to helping you recover. YOUR BODY, YOUR PROGRAM

Even if you’re sharing the pool with another patient, the exercises you do will be customized for your goals and challenges. If you’re ever worried about your ability to complete an assigned exercise, just speak up, and your PT or PTA will be happy to modify it for you. AN UPSTREAM BATTLE Just as with exercises outside of the pool, there will no doubt be times when you struggle to complete an assigned routine. Don’t worry if you feel tired after an aquatic session — as long as the effort you’ve put in isn’t causing you pain, you’re sure to be making gains in your recovery, not prolonging it. If you’d like to try aquatic physical therapy for yourself, give Campus Commons Physical Therapy a call. Our program, spearheaded by Physical Therapy Assistant Brody Choy, is one of the best.

According to the Academy of Aquatic Physical Therapy, these supervised exercises in the water can help improve a wide range of functions, including aerobic capacity, endurance, flexibility, balance, muscle strength, and locomotion. Here are a few things first-time aquatic PT patients should expect when wading in: YOU WILL GET WET — REALLY WET Depending on your injury, aquatic PT might require you to stand chest- or even shoulder-deep in warm water (between 82–96 degrees F). Unless you want to soak the seat of your car after your session, remember to bring a swimsuit or change of clothes.

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FEWER SORE-NECKED MORNINGS 3 WAYS TO PREVENT NECK PAIN

CHANGE YOUR WORK SPACE Many people work at a desk where their computer is lower than eye level. Raising your workspace to meet you, or even just lowering your chair can make a world of difference in preventing neck pain. It will help you evenly distribute the weight of your head on your spine. PREPARE YOUR BACKUP The neck isn’t solely responsible for causing or preventing neck pain. The weight of your head leads your entire spine, and any support to the lower back can relieve pressure on your neck. Make sure your back is flush against the back of your chair and you’re sitting at a 100–110 degree angle to best support your lower spine. These are just a few tactics in the larger battle against chronic neck pain, but by practicing these habits, you’re promising yourself fewer mornings with a sore neck and better days as a result.

Waking up with neck pain is never a good way to start the day. It may seem like something out of your control, but the truth is the pain is probably not just from sleeping in a weird position. Neck pain can be the result of years of stress and poor posture, and, while neck pain can seem daunting to address, there are a few simple changes you can make to your posture that can lead to less soreness and fewer mornings with a sore neck. Your head weighs a lot, between 10–12 pounds. The best way to keep this weight from straining your neck is to keep your head right above the spine. When we look at our phones, at a computer screen, or even just lean in to talk to someone, we disrupt that even distribution of weight and cause unnecessary pain and strain. Try to keep your gaze forward and the weight of your head evenly distributed. EQUALLY DISTRIBUTE THE WEIGHT OF YOUR HEAD

TAKE A BREAK

SUMMERTIME GAZPACHO

Inspired by CookieAndKate.com

INGREDIENTS

2 1/2 lbs ripe tomatoes; cored, seeded, and cut into 1-inch chunks 1 small cucumber; peeled, seeded, and cut into 1-inch chunks 1 red bell pepper; cored, seeded, and sliced into ribbons 1 small Vidalia onion, peeled and cubed

• • • • •

1/4 cup basil leaves 1 clove garlic, peeled

1/4 cup extra-virgin olive oil

2 tbsp sherry vinegar

Salt and freshly ground black pepper, to taste

DIRECTIONS

1. Place a blender and medium mixing bowl on your workstation. 2. Divide the tomato chunks, cucumber pieces, and bell pepper slices evenly between blender and bowl. Place entire onion in blender. 3. Add basil, garlic, olive oil, vinegar, salt, and pepper to blender. Blend on low, gradually raising speed to high until smooth, about 2 minutes. 4. Add blender contents to bowl and mix until just broken up, about 10–20 seconds. 5. Let mixture sit in fridge for a minimum of 2 hours. Transfer to bowls and serve.

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916-927-1333 www.campuscommonsphysicaltherapy.com

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

601 University Ave. #185 Sacramento, CA 95825

INSIDE

THIS ISSUE

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Five Years Already?!

Find the Right Workout for You

What to Expect From Aquatic Therapy

Preventing Neck Pain

Summertime Gazpacho

How Goat Yoga Helps You Get in Shape

. . . THIS YEAR’S STRANGEST FITNESS TREND

For those who may be looking for a hidden or reasonable meaning behind the term “goat yoga,” you’re out of luck because it’s exactly what it sounds like. In this age of kale smoothies

of yoga, goats will wander around your mat and even take the time to climb on your back or lick your feet while you’re in downward dog. Don’t panic though! That’s all part of the process. These interactions are meant to keep you focused, grounded, and connected with both yourself and the nature around you. If you’re looking for a speedy workout, this may not be for you, but if you’re looking for an afternoon you won’t soon forget, you’ll have to find the nearest goat specialist. Everyone who participates in one of these classes ultimately walks away with something a little different. Some shared results are usually reduced stress and anxiety, pain relief, a boost in happiness, and mental clarity. While we’re starting to hear more about it this year, goat yoga actually sprang up in 2016 and has grown into chapters all around the world, capturing the hearts of everyone, even including some big-name celebrities. Advocates for goat yoga continue to rave that there is no better distraction from the perils of work stress, sickness, depression, and political strife than their sacred farmland pastime.

and paleolithic diets, there are few things people won’t try to get in shape. Luckily, as with most fads, there aren’t many

downsides to thinking outside the box with your fitness. With a million different ways to stay healthy in this world, doing yoga alongside a tribe of goats may not be so strange after all.

At face value, including farm animals in your therapeutic workout routine seems

counterintuitive, but it’s intended to be quite the opposite. With this type

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A ONE DAY SPECIAL OFFER FOR ALL PRESENT AND PAST PATIENTS OF

Dear Valued Client, August marks our 5th Anniversary as owners of Campus Commons Physical Therapy. We want to do something special to celebrate! This is our BIG THANK YOU for allowing us to serve you. To thank you, our valued clients, we are having a day of completely Free Exams for: • All past clients who have not been seen in PT in more than 3 months • All present clients who have another problem currently not being treated • All loved ones, family, friends, neighbors and co-workers of our past and present patients If you are a past or present patient then call 916-927-1333 to schedule your Free Exam. If you are referring a friend or family member, give them the special code " 5YEARS " And have them call 916- 927-1333 to schedule their Free Exam.

The day of Free Exams will be on: Wednesday, August 28th

The Free Exam consists of a 30 minute one-on-one appointment with one of our Physical Therapists. The PT will talk with you about the history of your problem. They will take measurements to test how well you are moving and to test your strength. After the exam, they will give you a written copy of:

1. The cause of your pain or problem. 2. A plan for successful treatment.

The appointments are free, but are limited as each PT only has 7 spots. Call 916-927-1333 now to schedule your Free Exam.

The Free Exam is ideal for people suffering with: • Lower Back Pain / Sciatica • Arthritis

• Neck Pain • Knee Pain • Shoulder Pain • Balance Deficits • Problems Walking

If you are having pain or problems with day to day activities such as walking, standing, sitting for long periods, going up or down steps, getting in and out of the car, sleeping or driving, then this is an excellent opportunity to see one of our world-class therapists and find out the cause of your problem. Call 916-927-1333 to schedule your Free Exam for August 28th. Sincerely, Mark & Tiffany Eddy PS – As a Special Bonus, all people attending a Free Exam on August 28th , will receive a Free Report: “ The Seven Secrets to Relief for Neck and Back Arthritis” PPS – In honor of our Anniversary, we will give away some great CCPT swag. This is going to the first 10 people to schedule a Free Exam for August 28th.

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