North County Water & Sports Therapy Center - February 2023

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PATIENT PULSE

(858) 675-1133 | www.waterpt.com

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

KINDNESS DOESN’T

As Morgan Freeman once said, “How do we change the world? One random act of kindness at a time.” I find this incredibly accurate — something as simple as smiling at a stranger or buying coffee for the next person in line can change someone’s entire day. I’ve witnessed it before: A person with a shopping cart full of groceries offers to let the person behind them with two items go before them, and that person’s face lights up. I saw a younger person offer to help an older man across the street, and he was visibly grateful. When thinking of small acts of kindness and positivity, I always recall the one day I came into the office, and someone had left behind a banana with a smiley face drawn on it on my desk. The happy thoughts behind the banana set the tone for my entire day. In fact, I later stole the idea and paid it forward, leaving the whole staff bananas with smiley faces on their individual desks. On Feb. 17, we celebrate Random Acts of Kindness Day, dedicated to making kindness the norm and promoting the mentality of paying it forward to others. To date, one of the most incredible acts of paying it forward took place in St. Petersburg, Florida, when 378 customers decided to pay for the coffee for the person in line behind them at the drive-thru. However, a random act of kindness that brightens someone’s day doesn’t have to cost anything. Instead, just a simple smile, holding the door for someone who has their hands full, or offering a compliment to a stranger can take just any old average day for someone and turn it upside down. These small acts remind us we are all human, and being rude, intolerant, or mean to each other COST A THING SPREADING GOOD FORTUNE AND PAYING IT FORWARD

doesn’t accomplish much of anything — instead, spread kindness! In fact, your random act of kindness can go a long way. Doing something nice for someone may lead another person to return the favor to someone else. It’s also important to note that being kind and spreading warmth and cheer benefits another person and helps you feel great about yourself. Studies show that performing random acts of kindness helps us to feel connected to others, less stressed, and more valued. Being kind breeds happiness — when we do good deeds for others, serotonin, oxytocin, and dopamine are released in our bodies. This month (and every month, really), I encourage you to take a moment to make someone’s day better with a smile, a kind gesture, or by offering your time. Today, life is tough, and our days are busy and stressful. You never know how just a small act of kindness will impact someone’s life or encourage them to do something great for someone else. Spread kindness!

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INSTEAD OF PURCHASING FOAMING SOAPS CREATE YOUR OWN WITH JUST 3 INGREDIENTS

We’ve all seen the foaming hand and dish soaps at our local supermarkets — some of you may have one by your sink or in a cabinet. But when you run out of soap, what do you do? Do you throw out the bottle and purchase a new one? Or do you buy a new bottle and attach it to the dispenser? Buying soap replacements all the time is costly, but you can save money and soap by creating your own foaming dish and hand soap! You only need three things: a foaming dispenser, liquid soap, and water. Is making your own foaming soap that easy? Yes! The entire process may take you only five minutes to complete. The most important item you need is a foam dispenser. You can reuse a foaming soap container or purchase one online. After rinsing your bottle, add one part liquid soap and three parts water. Avoid shaking the bottle after screwing the cap back on. The suds and bubbles in the container will affect the dispenser and produce less foam when you pump the device.

And that’s it! You just created foaming hand or dish soap in seconds. You don’t need to add lots of liquid soap to your concoction. If you look at foaming soaps in the supermarket, you will notice they are mostly water. So, less is more in this instance.

Once you begin making these, you’ll notice you use less soap, making the product last longer and keeping more money in your pocket.

Not only does this foaming method work for hand and dish soaps, but you can also make your shampoo, body wash, and other cleansers foam — it’s all about the dispenser. If you decide to convert other products, avoid creamy soaps because they have moisturizers that can clog the foaming dispenser.

Once you start making your own foaming soap, you will never go back to purchasing it. This DIY method is easy, quick, and inexpensive. Happy cleaning!

OUR CLIENTS SAY IT BEST

“My experience here has been wonderful. I arrived barely being able to walk. Laura prepared a routine that included walking, balancing and strengthening my muscles. Without her guidance and patience, I would not be able to function as I am today. She gave me the confidence to do the exercises and try the movements to enable me to go back to my usual routine.” Roxie S.

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BALANCE: IT’S MORE THAN JUST AN ACT

PLUS 3 WAYS YOU CAN IMPROVE IT!

Sit to Stand In a chair, sit with your feet planted firmly on the floor in front of you. Then, rise from the chair without using your arms to help push you up. If this is too difficult, feel free to add a pillow or foam pad to the seat to reduce the distance between sitting and standing. Once you’re standing, slowly lower yourself back into the chair. Try not to fall back into it (which allows gravity to control the fall); instead, ease yourself into the seat. Repeat as many times as you can. Heel-to-Toe Walk Standing straight, place one foot directly in front of the other so the heel of your leading foot is touching the toes of the one behind it. Hold this position for 30 seconds before moving the back foot to the front of the previously leading foot, with its heel touching the other foot’s toes. Repeat as many times as you can.

More studies reveal that balance is a great indicator of life span or disease. In fact, a recent study released by the British Journal of Sports Medicine showed that people who could not balance on one foot for at least 10 seconds were nearly twice as likely to die within the next 10 years. But as we age, balance can become more challenging, and losing your balance can lead to falls or other serious accidents.

according to the Journal of the American Geriatrics Society, doing so can reduce the risk of falling by up to 40%! Here are a few simple exercises you can do at home to improve your balance. For safety, we recommend completing these exercises near a sturdy surface you can use for support if you need it.

Standing March While standing, slowly march in place for

Luckily, these mishaps are preventable with some help from balance training.

20–30 seconds. How fast or slow you complete this exercise is up to you, but once you feel it becoming easier, you can pick up your marching pace or move to a different floor texture, like carpet, grass, or hardwood, for a challenge. The idea here is that marching forces you to temporarily stand on one foot, even for a few seconds.

Balance training just means taking a few minutes each day to perform simple exercises that help improve your balance, and

LAUGH THERAPY

Inspired by MarthaStewart.com

INGREDIENTS •

1 lb flank steak, room temperature Kosher salt and ground pepper 3 tbsp massaman curry paste, divided

•

1 bunch scallions, thinly sliced, white and light-green parts separated from dark- green tops 8 oz sugar snap peas, trimmed and halved on the bias

• • • • •

1 1/4 cups white rice

•

2 1/2 cups water, divided

4 tbsp extra-virgin olive oil, divided

DIRECTIONS 1. Season steak with salt and pepper. Brush with 1 tbsp curry paste, and let stand 10 minutes. 2. In a saucepan, combine rice, 1 3/4 cups water, 1 tbsp oil, and 3/4 tsp salt. Bring to a boil, then stir, cover, and reduce heat to low. Simmer about 15 minutes before adding white and light-green scallions. Cover to steam. 3. Heat a large cast-iron skillet over medium-high heat. Swirl in 1 tbsp oil. Add the steak, flipping once; cook this for 7–9 minutes, then transfer to a carving board. 4. Reduce the skillet to medium heat, then add 1 tbsp oil and the remaining 2 tbsp curry paste. Cook this for 1 minute. Add 3/4 cup water and cook until reduced, about 30 seconds. Transfer to a bowl and cover. 5. Wipe skillet clean, then add remaining 1 tbsp oil. While stirring, add snap peas. Season with salt and cook this until crisp-tender, about 2–3 minutes. 6. Fluff rice before stirring in scallion tops. Slice steak against the grain, then serve with rice, peas, and curry sauce. 3 (858) 675-1133

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

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

15373 Innovation Dr. #175 San Diego, CA 92128

INSIDE THIS ISSUE

Random Acts of Kindness Day

Make Your Own Foaming Hand and Dish Soap! Our Clients Say It Best

3 Exercises to Improve Your Balance Curried Steak With Scallion Rice and Peas

Best San Diego Valentine’s Day Restaurants

SEARCHING FOR THE PERFECT VALENTINE’S DAY RESTAURANT? LOOK NO FURTHER!

The most romantic night of the year is quickly approaching. It’s time for flowers, chocolate, candies, and plans for your big night out. If you don’t yet have your date night spot picked for Valentine’s Day (or a few days before or after to avoid the crowds), here are some ideas in the San Diego area. Mister A’s Located in Manchester Financial Center, this elegant restaurant is situated right in downtown San Diego. The menu features 15 pages of wines and a fantastic selection of American, French, and Mediterranean cuisines. The best (and most romantic) part of the Mister A’s experience is that the restaurant is on the 12th floor and offers breathtaking skyline views! Juniper & Ivy If an artsy vibe with New American fare is your taste, Juniper & Ivy is the perfect place to spend Valentine’s Day! The chef-inspired menu is derived

only from fresh seasonal ingredients, and daily offerings rotate to keep things exciting. Here, local farmers and fishers deliver ingredients each morning! Island Prime Resting on stilts in the San Diego Bay, this waterfront restaurant is romantic and inviting. Not to mention, the bay views are breathtaking, and the food is equally impressive. For steak and seafood, Island Prime does not disappoint! Fogo De Chao Brazilian Steakhouse If you’ve never been to a Brazilian steakhouse, Valentine’s Day will be the day you become a huge, raving fan. Serving up delicious meats cut tableside, this all-you-can-eat steakhouse is the perfect spot for date night. Eddie V’s Prime Seafood For fine dining and a “go-all-out” kind of night, Eddie V’s Prime Seafood is the perfect place

to “wow” your partner! This steak and seafood restaurant has delicious dishes made with the freshest ingredients and served in an elegant, romantic atmosphere. No matter where you choose to spend Valentine’s Day, be sure to make a reservation! These top choices are sure to be popular!

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Common Pickleball Injuries And How to Fix Them

Pickleball is one of the fastest-growing sports in the United States. As it continues to grow, so does the prevalence of pickleball- related injuries. Since the sport attracts players of all ages and levels of fitness, the risk of falls or developing an overuse injury has become more common. These common pickleball injuries can keep players out of the game and affect the quality of play.

WHAT ARE THE MOST COMMON PICKLEBALL INJURIES?

1. Rotator Cuff Strain Racket sports place a lot of emphasis on shoulder dexterity and power, if the rotator cuff does not offer enough support in stabilizing the shoulder, then strains, sprains, and tears may occur. Playing for long durations or changing serve types can put excessive stress on the shoulder muscles and contribute to an overuse injury. 2. Pickleball Elbow Pickleball requires force absorption with every volley of the Wiffle ball; this repetitive impact can strain the forearm muscles that attach at the elbow over time. Pickleball elbow may occur with repetitive rotation of the forearm or poor form which places stress on the small, stabilizing muscles that protect the elbow. 3. Achilles Tendon Irritation Pickleball is a high-intensity sport that requires explosive movements such as running, cutting, and jumping. The Achilles tendon is found at the base of the calf muscle, and during greater impact activities, is responsible for generating the power to push off. With excessive jumping and cutting, the heel can get over-irritated from repetitive loading on the joint and can become inflamed and painful. 4. Meniscus Injury Due to the dynamic nature of the game, multi-directional shuffling and cutting are required to pursue the ball. These movements put excessive stress through the front part of the knee and may lead to meniscus wear and tear over time.

A report in the Journal of Emergency Medicine estimates there are about 19,000 pickleball injuries per year with 90% of them affecting people 50 and older.