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Focus Physical Therapy Bi-Monthly
December 2025/January 2026
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My ‘Perfect Day’ Wish List and How You Can Build Yours If You Could Do Anything for 24 Hours …
Have you ever considered what your ideal 24 hours would look like? If I could do anything for 24 hours, my perfect day would start before the sun comes up, when the air is still crisp, quiet, and full of promise. I’d grab my mountain bike and hit the trails before anyone else is awake. There’s something about riding through the forest, weaving through the trees, hearing the hum of the tires against the dirt, and feeling that mix of challenge and peace that sets my mind right. Some of my favorite rides have been in the Mammoth area or up north in the Redwoods. The smell of pine,
freedom, health, time with family, and finding smaller ways to create that feeling in everyday life. Maybe a local mountain bike ride on the weekend, a quick beach trip with the kids, or simply stepping outside between patients to breathe in the fresh air. That’s the thing. When I think about this “perfect day,” I realize it’s not so far-fetched. I already have the pieces. I just have to make time for them. And that’s something I tell my patients, too. When we talk about
goals or the activities they miss doing, be it hiking, dancing, or playing with their kids, it often starts with the same idea: You deserve to move and live without pain so you can do the things that make you feel most like you.
the mist in the air, the climb that burns your legs but clears your head … it’s one of those experiences that reminds you you’re alive.
And since this is a perfect day we’re talking about, I’d magically teleport to somewhere tropical once I finish my ride. Let’s say Costa Rica. Warm water, perfect waves, and a surfboard waiting for me on the sand. No airports, no jet lag. Just straight from mountain air to ocean breeze. My wife, kids, and a few close friends would be there, too. We’d spend the day
So, here’s my challenge for you: Think about your perfect 24 hours. What does it look like? Maybe it’s walking along the beach without your knee aching. Maybe it’s picking up your grandkids without that twinge in your back. Or perhaps it’s running your first 5K or finally getting back on your bike.
Whatever your version is, you can make it a reality in 2026. It just takes some intention: a plan, a little movement, and maybe some help getting there. My job (and my passion) is helping people move toward those moments one stretch, one exercise, one step at a time.
surfing mellow, glassy waves, laughing at each other’s wipeouts, and soaking up the sun. Maybe a little beach volleyball, definitely some tacos, and maybe even a nap in a hammock under a palm tree.
Because when your body moves well, life moves better.
In my perfect 24 hours, there’s no rushing, no screens, and definitely no schedule. Just being outdoors, moving, and connecting with nature, the people I love, and the moment itself. Now, realistically, I know I can’t squeeze Mammoth and Costa Rica into one day (unless someone’s figured out teleportation, in which case, sign me up). But maybe it’s not about doing it all in one day. Perhaps it’s about recognizing what those experiences give me:
And who knows? By next year, maybe I’ll be closer to my own perfect day: mountain biking in the morning, surfing by sunset, and ending the night watching the stars with my family. That sounds pretty close to perfect to me.
–Julian Manrique
Focus Physical Therapy • Call 949.709.8770 • 1
Cracking the Mystery
What’s Really Happening Inside Your Joints
Most people have experienced it: You stretch in the morning, bend your knees after sitting too long, or crack your knuckles during a meeting, and suddenly you hear a pop! The sound is so familiar that we barely notice it, but it sparks curiosity. Why do our joints make these noises, and is it something to worry about? What’s the science behind the pop? Synovial fluid, a slick liquid that cushions and lubricates our joints so bones can glide smoothly, is the main culprit. This fluid also contains dissolved gases like nitrogen, oxygen, and carbon dioxide. So, when you pull, twist, or bend a joint, the space inside the joint capsule suddenly expands. That drop in pressure forces the gases to form a bubble, a process called cavitation. The “pop” we hear comes from the quick formation and partial collapse of that bubble. Why can’t you crack again right away? Have you ever noticed that after cracking a knuckle, you can’t immediately repeat it? That’s because your joints need a refractory period. Gases usually take 15–20 minutes to dissolve back into the synovial fluid and reset the system for another crack. Is it bad for you? Despite warnings from parents and grandparents, cracking your joints isn’t linked to arthritis. In fact, studies have found no evidence
that habitual knuckle-popping damages joints. One famous doctor even cracked the fingers of just one hand for more than 60 years as a personal experiment and found no adverse effects compared to his other hand. That said, cracking isn’t always 100% innocent. If the noise is paired with pain, swelling,
or stiffness, that could indicate an underlying problem, like arthritis, cartilage wear, or ligament irritation. Joints make noise for other reasons. Not all joint sounds are bubble-related. Sometimes, tendons or ligaments snap as they slide over bony structures. Knees can grind or crunch when cartilage thins, a sound known as crepitus. Shoulders and hips might click as muscles or connective tissues shift during movement. These sounds aren’t always harmful, but if cracking a joint causes discomfort, it’s wise to consult a health care professional.
WHAT OUR PATIENTS ARE SAYING ...
The biggest compliment you can give us is referring friends and family. Thank you for all of your referrals and keep them coming! We love our clients!
“I had a great experience with the doctors and technicians as they helped me get back to normal after meniscus surgery. I am back to normal now! I appreciate the wonderful staff here in helping me get there.” –Dave J.
"Focus Physical Therapy has been a very welcoming place over the last few years. Julian treated me for my evaluation and implemented a plan for each of the different problems affecting me each time. The most ongoing issue was my right knee. Without the therapy I would not have been able to carry out my normal daily activities. After about 2
years, I finally needed surgery, and then the therapy, therapists and aides were so patient and encouraging, allowing me to reach my full range of motion and strength. Thank you for all your expertise!" –M. Osborn
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• Focus Physical Therapy • Call 949.709.8770
$10
It’s Time to Bust These PT Myths PHYSICAL THERAPY SECRETS YOUR BODY WILL THANK YOU FOR
When it comes to physical therapy, misinformation can do more harm than good. Whether you’ve been told PT is only for injury recovery or it’s supposed to hurt, we’re here to clear things up and help you get the most out of your treatment journey. Myth 1: PT is only for the injured. If you think you have to “earn” a trip to the physical therapist with a sprain or surgery, think again. Physical therapy
isn’t just about fixing what’s broken; it’s about keeping you strong, mobile, and injury-free. PT can prevent injuries, improve balance and mobility, and even enhance athletic performance. A licensed physical therapist can evaluate how your body moves and pinpoint weaknesses or imbalances before they become painful problems. Myth 2: No pain, no gain. Let’s get one thing straight: Pain is not the price of progress. A good physical therapy session should challenge you, yes, but it should never hurt. The goal is to guide your body toward healing, not shock it into submission. If something feels off, your therapist will adapt your plan to match your comfort level. Communication and trust are the real magic behind every success story. Myth 3: When PT ends, you’re done. Graduating from physical therapy is a huge milestone, but it’s not the end of Baked Feta, Tomato, and White Bean Skillet
the journey. Your therapist will likely recommend stretches, strengthening exercises, or movement strategies to help you stay pain-free long-term. Think of PT as the start of a stronger, more resilient lifestyle, not just a short-term fix. Myth 4: It’s just fancy exercise. Sure, exercise plays a big part, but PT goes far beyond a few stretches and squats. Your therapist may use manual therapy, mobility work, or specialized techniques that can’t be replicated in your living room. It’s a full- body, hands-on approach to healing that combines science, movement, and care. Here’s the real story. Physical therapy is about helping you move with confidence, prevent future injuries, and rediscover what your body is capable of. Whether you’re climbing mountains, playing with your kids, or just getting through your workday without discomfort, PT helps you live life pain-free and on your terms.
HAVE A LAUGH
Ingredients
• 2 pints cherry tomatoes • 2 (15-oz) cans no-salt-added cannellini beans, rinsed • 4 medium cloves garlic, finely chopped • 2 tsp Italian seasoning • 1/4 tsp salt • 6 tbsp extra-virgin olive oil, divided • 6 oz feta cheese, packed in brine, cut into 4 pieces • 1 tbsp hot honey • Basil leaves, for garnish • 4 slices toasted whole-wheat country bread, optional, for serving
1. Preheat oven to 450 F. 2. In a large, oven-safe skillet, combine tomatoes, beans, garlic, Italian seasoning, and salt. 3. Drizzle with 5 tbsp of olive oil and stir gently. 4. Add feta pieces 2 inches apart in the mixture and drizzle with remaining olive oil. 5. Bake for 30–35 minutes, or until the tomatoes have burst. 6. Remove from oven and drizzle with hot honey. Garnish with basil leaves, and serve with toast if desired. Directions
Inspired by EatingWell.com
Focus Physical Therapy • Call 949.709.8770 • 3
30212 Tomas, Ste. 120 Rancho Santa Margarita, CA 92688, USA
949.709.8770 Focuspt.net
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
SPECIALIZING IN: LOWER BACK PAIN • SCIATICA • NECK PAIN AND HEADACHES HIP PROBLEMS • SHOULDER PAIN, BURSITIS, AND TENDINITIS SPORTS PHYSICAL THERAPY • GOLF PERFORMANCE KNEE PAIN • PLANTAR FASCIITIS • DIZZINESS AND VERTIGO AQUATIC PHYSICAL THERAPY • AND OTHER CONDITIONS
INSIDE THIS ISSUE
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Let’s Make Your ‘Perfect Day’ a Reality in 2026
Why Do Our Joints Snap, Crack, and Pop? What Our Patients Are Saying The Truth About Physical Therapy: What’s Fact, What’s Fiction Baked Feta, Tomato, and White Bean Skillet
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The Great Travelers of the Animal Kingdom
From Sky to Savannah THE WORLD’S MOST REMARKABLE ANIMAL MIGRATION
Across the globe, animals of all shapes and sizes embark on extraordinary journeys that defy the imagination. Whether by flying, swimming, or running, these migrations are nature’s way of balancing survival with the ever-changing world. Some of these trips cover thousands of miles, while others involve climbing mountains or crossing rivers, but each demonstrates resilience, instinct, and the interconnectedness of life on Earth. A Record-Breaking Traveler One of the most remarkable travelers is the Arctic tern, a small seabird from the icy North Pole that flies to the far reaches of Antarctica and back, logging up to 25,000 miles! That’s the longest migration of any animal on the planet. For a bird weighing less than a smartphone, it’s an incredible feat. Journey Across Generations The monarch butterfly tells a different kind of migration story: one of teamwork across generations. Starting in Canada and the northern U.S., monarchs head south toward central Mexico. Along the way, they breed and die, passing the torch to their offspring. By the time the journey is complete, 4–5 generations have passed over the span of the trip.
The Great Wildebeest Migration On the savannahs of East Africa, over a million wildebeest, accompanied by zebras and gazelles, follow the rains in what’s known as the Great Migration. Their route forms a massive
loop across the Serengeti and Maasai Mara, filled with dangers, from predators like lions to perilous river crossings guarded by crocodiles. Despite the risks, this spectacle continues each year. Altitudinal Migration While some species traverse continents, others take shorter but equally vital journeys. Many animals, like red pandas, spotted owls, and snow leopards, practice altitudinal migration and climb to higher elevations in summer when food is abundant. Then they descend in winter for shelter and warmth. Though smaller in scale, these seasonal shifts are just as critical for survival. Migration is a survival strategy shaped by millions of years of evolution. Nature’s great migrations are living reminders of resilience and interconnectedness. Every journey, whether by bird, butterfly, or wildebeest, shows how far life will go to endure.
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• Focus Physical Therapy • Focuspt.net
Crush Your Goals in 2026 Personalized Movement Plans and Screenings at a Special New Year Rate!
💪 Start 2026 Strong — Move Better, Feel Better, Live Better New Year Special: Total Body Diagnostic for Only $20! (Normally $49 — Save Over 50% This Month Only!) New Year, new you … but only if you move the right way. At Focus Physical Therapy, we’re giving you the edge to start 2026 pain-free, strong, and unstoppable. Here’s your exclusive New Year offer: ✅ Total Body Diagnostic: Just $20 (includes our 3D Advanced Movement Screen powered by Kinetisense) ✅ *Personalized Movement Plan — 25% off your first 3 months 🎁 Looking for the perfect gift? Give family or friends the ultimate head start on their health — a personalized plan that’s practical, thoughtful, and life-changing. ⏰ Act now — offer ends Jan. 15! TAKE CONTROL, MOVE SMARTER, AND CRUSH EVERY GOAL IN 2026. Call 949-709-8770 or visit
FocusPT.net to book your $20 Total Body Diagnostic today!
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