North County Water & Sports Therapy Center - June 2021


(858) 675-1133 |

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


grew up in New England, and the jet stream brings that warm Atlantic water north, so you can have 80-degree water in summer on some beaches! That’s not the case here in San Diego, though, so if you see someone in a wetsuit in the middle of August, it’s probably me — and if you want to stay in longer, you might try one, too. They’re not just for the die-hard, year-round surfers, I promise! The ocean’s currents and tides are also something to be aware of. It’s easy to get in over your head, so don’t go alone and use caution when kayaking, surfing, paddleboarding, or swimming. One benefit of the paddleboard is you’re standing above the water, which helps if you’re worried about sharks — a placebo effect, but a welcome one. While we’re still talking about water activities, we can’t forget boogie boarding or the night fishing that Britani loves to do. As she explains it, it’s a different experience altogether and really a lot of fun. It won’t surprise you to hear that we’re fans of dry land activities as well, although we have to change our patterns a bit as things heat up. Those desert hikes we love in winter can get too hot this season, so we head for our area’s amazing coastal hiking trails instead. We’re almost all fans of biking, especially after the heat breaks. Is there anything better than a nice bike ride on a long summer evening? What do you love to do this time of year? Whether you’re biking, hiking, running, racing, paddling, swimming, or surfing, we hope you stay active and engaged this season — and safe, so nothing comes between you and one of the best parts of the year.

We’ve all got our favorite ways to spend the summer. As many readers already know, my husband and I love to travel, even if we haven’t had much chance to do so in the past year. I know that will change soon, but in the meantime, we’re not short of summer activities right here close to home. Staying active is something almost all of the team here at the Center has in common, and if we can get outside, so much the better. I asked my staff what they’re looking forward to about this summer and came away with a list that seems like the perfect recipe for a healthy, happy summer. One great thing about getting outside is, with the new health regulations, vaccinated people can be outside together without wearing masks as long as they maintain the correct distance. Not only does this let us get outside with others, but it also means we’re no longer stuck running, jogging, or doing other hard exercise with a restrictive mask on our faces!

for summer favorite activities. Of course, those are always a good time, as long as you remember sun protection like a hat and adequate SPF sunscreen. Many of our team members head to the beach with kayaks or stand-up paddleboards as well as chairs and towels; these are great ways to explore the shoreline or inland water routes. In one of the photos in this letter, you can see Jan in a kayak! Paddleboarding, particularly, is a fun and unique activity. On our first try at paddleboarding, my husband had some difficulties, but I picked it up quickly.

“What are you doing?” he asked me.

A fair question! I realized it’s about activating your core muscles before you start the paddle stroke. With that in mind, we rigged up a “training” paddleboard back at the Center with a wobble board to stand on, a stick contraption that used pulleys, and weight to mimic the resistance of water on a paddle! One thing to keep in mind is that paddling in the ocean is a whole different matter for several reasons. I’m a “cold wimp” (there are a lot of us out there!) and prefer a wetsuit as it allows me to stay in the water for longer. I think this is because I

For the staff members who have younger kids, the beach and the pool came away as clear winners

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kitchen. In the bathroom, you get ready for work. You may choose outfits, put on makeup, groom yourself, and so on. In these rooms, you need to see detail.

We’ve all stood in front of the lightbulb section at the home improvement store. There are so many to choose from. But most of the time, we just grab the one we know will fit in any given spot. We don’t always consider things like color temperature, brightness, wattage (outside of compatibility with lamps or sockets). However, the bulb you choose does matter. The type of light it puts out can dramatically change a room — and not just in appearance, but functionality, too. Consider the following: WORKING SPACES (KITCHEN AND BATHROOMS) Light Up Your Life GET THE MOST OUT OF EACH LIGHTBULB

As such, brighter lightbulbs are essential. These bulbs give off 5,000–10,000 lumens and have a bright or cool white color

temperature (the packaging may say 4,100 kelvins). Day lightbulbs are a good option as well (5,000–6,000 kelvins). The type of bulb (incandescent, compact fluorescent, LED, halogen, etc.) isn’t as important as the first two features. A bright bulb that emits cool light will open up the room, allowing you to clearly see the job at hand. LIVING SPACES (DINING ROOMS, HOME OFFICES, BEDROOMS, READING AREAS)

These rooms are more casual than the utility spaces and don’t require as much light as in the kitchen or bathroom. These are rooms where you may be relaxing or need to be less energetic. Bright, white light is more of an “awake” light, but it’s not ideal when you’re just chilling out (or even working behind a computer screen in a home office). You want bulbs in the 2,000–6,000 lumen range that give off softer, warmer light around 2,700 kelvins. This type of light is just as the naming suggests — warmer. It gives the room a more inviting feeling. It’s easier on the eyes and looks more natural in these types of rooms. In the home office, warmer light helps balance the light emitted by monitors, which can be harder on the eyes. Softer, warmer light reduces eye strain. This is also why it’s ideal for reading areas!

These rooms, more or less, are utility rooms. They serve specific functions. In the kitchen, you prepare meals and cook. Kids may do homework in the


" To North County Water and Sports Therapy Center Team —

"Thank you, thank you, thank you!! From the initial phone call and setting appointments, my interaction with the team has been seamless and amazing. After several months of physical therapy on my knee, I’m sad that I will not be seeing the team on a weekly basis but happy to be walking on my own without pain! "Leslie and Jan have been a major part of my recovery and I couldn’t have asked for anyone better to assist me through this process. My pain is gone and I’m well on my way of doing things like I used to. I appreciate your patience and knowledge throughout my time here.

"Thank you again for everything!! "


Julie Valencia 2



Born into American royalty, former president John F. Kennedy would go on to preside over historic changes, including NASA’s growth and the emergence of the Peace Corps. Sadly, Kennedy’s tragic and controversial death often overshadows his work — meaning very few people may know just how impressive it is that Kennedy was able to do all that he did with debilitating back pain. Kennedy was plagued by ailments in childhood. This included bouts with whooping cough, measles, and scarlet fever. He was also diagnosed with hyperthyroidism, but his severe back pain would be his Achilles’ heel. Historians believe he had osteoporosis — the degeneration of the bone — in his lower back. Kennedy underwent spinal surgery multiple times, but the procedures reportedly did nothing to help. To combat this, Kennedy then tried various medications, including codeine,

which is an opioid, and methadone, which is similar to morphine. Experts believe Kennedy could have been on as many as 12 medications at one time, many of which cause extreme mood swings during times when the nation’s leader needed to be the most lucid man in the room. (The Bay of Pigs Invasion in 1961 and the Cuban Missile Crisis of 1962, for example, happened when he was on these medications.) Other doctors on Kennedy’s treatment team prescribed what was then called “exercise.” This form of physical therapy appears to be the only treatment that worked for Kennedy! (It’s also believed that he underwent massage therapy, had heat therapy, and began swimming to treat his back pain, and all of these treatments helped in combination.) Soon, Kennedy’s doctors began to believe that treating him with intense medications was not ethical. His doctors weaned him off the

drugs and only prescribed “exercise” routines. Furthermore, it’s been speculated that Kennedy’s leadership abilities were far better when he wasn’t on the medication, making it all the more imperative that he opted for physical therapy. It’s been more than 60 years since Kennedy found relief for debilitating back pain through physical therapy, but the studies being done on his life, legacy, and the pain he suffered continue to astound historians and offer a glimpse into treatments for those in leadership. As many have found, it was physical therapy that not only helped Kennedy but also protected our nation.


This protein-packed recipe is the perfect dinner for two on a hot summer night when you don’t want to turn on the oven.


2 tbsp cilantro leaves, chopped

2 tsp soy sauce

1 scallion, finely chopped

1 tsp sesame oil

1 cup rice, cooked and cooled

2 tbsp orange juice

1/4 cup avocado, cubed

1-inch piece fresh ginger, peeled and minced

4 cherry tomatoes, quartered

10 oz canned tuna, drained

1 tbsp sesame seeds


1. First, make the dressing. In a jar, add soy sauce, sesame oil, orange juice, and ginger. Secure the lid and shake until emulsified. 2. In a small bowl, empty the drained tuna and pour the dressing over top. Add the cilantro and scallions and stir until well coated. 3. Divide rice between two serving bowls. Top with the dressed tuna, avocado, tomatoes, and sesame seeds.


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Inspired by


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



No Shortage of Fun


Lightbulb Primer: Choosing the Right Bulb for the Right Job Our Clients Say It Best How Physical Therapy Helped JFK Be a Better Leader Easy Tuna Poke Bowl


San Diego Events in June



Summer is here, and although most of these events may still be affected by the COVID-19 pandemic, their organizers are confident the broad parameters and dates won’t change. As always, use caution, follow health orders, and be mindful of others.

performing or showcasing their work at a variety of venues around town. From small bands to large installations, there’s something for everyone here. RE-‘OPEN’ WITH THE U.S. OPEN From June 17–20, you won’t have to be a San Diegan to enjoy Torrey Pines Golf Course. That’s because our fair city is playing host to the 2021 U.S. Open golf tournament to be broadcast to golf lovers around the world. This year’s U.S. Open comes relatively hot on the heels of the 2020 event, which was postponed until last September due to the pandemic. For locals who still prefer to socially distance, it’s a great way to see a bit of hometown action from the comfort of your own living room, or anywhere else you can bring a streaming device. And if you love to golf, make a point to play Torrey Pines sometime this summer, just like the pros!

Oh, and enjoy the start of summer here in SD!

IT’S A ‘FRINGE’ THING Although everyone’s favorite local event, Bayfest, was canceled for 2021, other festivals are continuing — with appropriate measures taken, of course. Of these, San Diego’s International Fringe Festival is perhaps the most notable … or at least the most unique. With a mission to support our large, diverse community of artists, the festival (which runs until June 13) is an homage to a similar gathering in Edinburgh, Scotland.


Come see the Japanese Friendship Gardens, one of the most beautiful spaces in our city — and that’s saying something. We love to visit this time of year, especially with the kids. If your children are interested in gardening, outdoor skills, culture, or history, you should consider the Friendship Gardens’ Summer Camp program as well, which introduces kids, grades 1–8, to those subjects in June and July, depending on age.

“Fringe” means just that: a hodgepodge of strange, brilliant, and slightly unhinged artists 4

REFRESH, RELAX, AND RESTORE THIS SUMMER WITH AQUASTRETCH™ WHAT IS AQUASTRETCH™? AquaStretch™ is an interactive, dynamic, assisted stretching technique performed in the water.

BENEFITS OF AQUASTRETCH INCLUDE: • Improved mobility • Increased flexibility

FAQ Do I need to know how to swim? No, the technique is performed in

• Decreased pain • Deep relaxation • Improved sleep • Fast recovery after competition

shallow water with the therapist, and support is provided as needed. What do I wear? Wearing a swimsuit is preferable, but you may also wear shorts and a workout top if you wish. How long does a session last? A wellness session, where we work your whole body from head to foot, takes about 45–50 minutes. How many sessions do I need? This depends. Patients with chronic pain often need 6–10 sessions over a period of 6–8 weeks. Some people only need a couple of AquaStretch™ sessions to restore their mobility and quickly move into strengthening exercises. Others use AquaStretch™ sessions like a deep massage and come in every few months to feel good or recover from a competitive activity such as a marathon. Does my insurance company cover AquaStretch™? All our therapists are trained in AquaStretch™ and may use some of the techniques as part of the therapy plan of care. The wellness full-body session is not covered by insurance and is offered at our discounted cash rate of $100 per session.

WHO CAN BENEFIT FROM AQUASTRETCH™? • Anyone who has lost functional mobility due to injury, illness, or lack of use • People with chronic myofascial pain syndromes such as fibromyalgia • Athletes and active individuals who want to recover faster


“A couple of years ago, I irritated my SI joint during a workout session, which caused my entire left side to become chronic with tightness and pain. I tried everything: massages, medicine, and even injections. All of these treatments helped somewhat but did not fully restore my range of motion. However, after just one AquaStretch treatment, my range of motion was restored and my chronic discomfort was relieved. This

unique treatment got into such a difficult area and released the constriction. I am now able to endure my workouts and continue with my daily activities without constant pain and irritation. I truly am so surprised and thankful that this unique water therapy is available, because I know that it will be the first thing I’ll turn to if I need help in the future.” –Ester Barbod

FRIENDS AND FAMILY SUMMER SPECIAL Come in and try an AquaStretch™ wellness session for the introductory price of $75 per session.

• This offer is good for current and former patients and friends or family referred by prior clients.

• This limited-time offer is valid for sessions attended between July 5, 2021, and Aug. 31, 2021.

• Patients must schedule in advance and the special is based on availability.

Call NOW 858-675-1133

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