M3 PT - September 2018

Take a look at our newsletter this month!

WEST HILLS 7230 MEDICAL CENTER DRIVE, SUITE 401 WEST HILLS, CA 91307 WEST LOS ANGELES 10474 SANTA MONICA BLVD, SUITE 435 LOS ANGELES, CA 90025

WWW.M3PT.COM / LA · 310.275.4137 / WEST HILLS · 747.888.3562 / SEPTEMBER 2018

M3 AND ME

BEING THERE THOUGHTS ON A NEW SCHOOL YEAR WITH MARIKO EDWARDS, MPT, OCS

As I write, the school year is about to begin, and my daughters, Emiko, 7, and Reiko, 5, will be starting a whole new adventure. Not only are my girls starting second grade and kindergarten, respectively, but they will be doing so at a new school within walking distance of our house! While my husband and I certainly won’t miss battling LA traffic in both directions to pick them up, I would be lying if I said I wasn’t nervous. My daughters have to get to know a whole new set of teachers and kids. Ultimately, this might be a positive experience for Emiko and Reiko, but I can’t help but worry about all the little what-ifs. One thing that gives me confidence is reminding myself of Emiko’s first week of school. The first time we dropped off Emiko, there were some tears. But my husband and I had strategized ahead of time: We weren’t going to linger. Hanging around to comfort our daughter wouldn’t make the situation any easier on her. We figured it was best to tear off the Band-Aid quickly and let Emiko begin to adjust to her new situation. By the end of that first week, there wasn’t any clinging or crying — the opposite, in fact. All Doyin and I got from her was a “Bye!” before she ran off to play with her friends. It was so abrupt that I almost missed the clinging.

meet. I have no doubt she’ll make friends quickly and easily at her new school. Reiko, on the other hand, is a little more reticent. In fact, she reminds me a lot of myself when I was her age, and because of that, I know her older sister will take care of her. I know this because Emiko and Reiko are like carbon copies of my older sister and me when we were their age. Sure, they tease and harass one another plenty, but there’s a current of love and care just below the surface. Reiko’s at that age where she wants to be just like her big sister, mimicking the way she talks, dresses, and plays. I used to do the same thing to my sister. What can I say? I looked up to her. And in turn, my sister kept an eye out for me. I have no doubt Emiko will be keeping Reiko under her wing. All this being said, I’m still nervous and excited for this transition in their lives. Doyin and I are definitely planning on walking them to school together the first few days. I want to be there for as many steps of this new journey as I can. Again, looking back on my own childhood, both my parents were educators and shared the same school schedule as me. Unfortunately, being a therapist does not afford me the same luxury of being in perfect sync with my daughters.

to foster with patients these past 17 years have been an incredibly rewarding part of my life, and will continue to be. It was hard when I began working fewer hours close to two years ago. But in that time, I’ve come to realize just how much that little bit of extra family time means. As a working parent, you want to be the best at both worlds. But on milestones like the first day of school, you remember just how fast time flies and how important even the small moments are. I wouldn’t trade anything in the world for those extra two hours in an evening to spend time with my children and hear about their day.

Here’s to all the parents working hard out there, at their job and at home.

Fast-forward to today, and Emiko is one of the kindest, most outgoing kids you’ll ever

Don’t get me wrong, I love my job. The connections and friendships I’ve been able

–Mariko Edwards

LA · 310.275.4137 / WEST HILLS · 747.888.3562 | 1

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PREPARE YOUR GARDEN AUTUMN STEPS FOR A BETTER SPRING GARDEN

With fall just ahead, it’s a good time to think about your spring garden. For a beautiful garden next year, begin preparing this fall. Here are a few ways to get a head start!

allows the plants to grow through the gaps in the wire.

KEEP YOUR GARDEN TIDY

PLANTING BULBS

Once you’ve harvested your best fruits and vegetables, go back through and harvest the rest, even if you don’t plan to eat them. Make sure your

If you want beautiful flowers in April, you should start planting bulbs now. Many flower bulbs need to be in the ground before winter settles in; this helps activate the bulbs’ biochemical process that allows them to bloom. Getting the bulbs into the ground before it freezes allows their roots to grow deep enough to protect them from the biting winter weather. Among the flower bulbs you should plant soon are tulips, daffodils, irises, and hyacinths.

garden is clear of old vegetables, fallen leaves, and weeds. Leaving decaying plants in or on top of the ground can spread diseases into the soil and attract unwanted pests to your garden.

HEALTHY SOIL

CHICKEN WIRE

Pulling up weeds and all of your vegetables can help keep the earth free from rotting plants, but there are other steps you can take to ensure that your soil stays full of nutrients. Pick up a kit to test the pH levels of your soil. Most gardens thrive in soil with a pH of 6.5. Add compost to your soil supply now to give it time to break down during the winter months.

After you’ve planted your bulbs, there’s a risk that uninvited guests will dig them up. There are a few ways you can ensure that your bulbs remain undisturbed throughout the fall. One way is to place chicken wire over your bulbs after they’ve been planted. This keeps rodents from digging them up and

STAY AND PLAY HOW TO AVOID SPORTS INJURIES

With both the school year and football season kicking off, we’re sure to see a great deal more sports injuries from students and backyard quarterbacks alike. While our team of pediatric and therapy professionals will always be ready to help you recover, we want to make sure you are doing all you can to avoid these injuries in the first place.

in baseball or clothesline tackles in football and rugby are fouls not because they give an unfair advantage, but because they put players at risk of serious injury. Respect the rules and ensure everyone else on the field does the same.

TAKE TRAINING SERIOUSLY

ALWAYS WARM UP

This one’s for all the weekend warriors out there. Before you play a sport, even if it’s just a pickup game in the park, you should make sure you are physically ready to do so. Much like the all- important warmup, regular exercise and a healthy diet will ensure your muscles and joints can handle the demands of the game.

No matter how hot it may still be outside, it’s important to do some simple exercises and stretches before you play any sport. This ensures your muscles and ligaments are warm and limber, which drastically reduces the risk of sprains and tears.

KNOW YOUR LIMITS

PLAY BY THE RULES

As important as staying fit is, you should not be exercising or playing sports constantly. Pushing yourself too far can increase your risk of injury significantly. Don’t be afraid to take a break every few days. Most importantly, if you experience pain while out on the playing field, stop immediately. If the pain persists, seek

As big sports fans ourselves here at M3 Physical Therapy, we’ll always advocate for fair play. But playing by the rules of your sport isn’t just about good sportsmanship — it’s also about safety for you and your fellow players. Acts like throwing the bat

the

help of a trusted physical therapist.

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NO PAIN, NO PROBLEM! WE OFFER PILATES CLASSES FOR EVERYONE

In the past, we’ve talked about the benefits of Pilates for those going through physical therapy. Pilates is a highly adaptable regimen that strengthens the whole body while emphasizing balance and coordination, which makes it perfect for injury recovery. But there’s one very important detail we often neglect to mention: Pilates is a lot of fun! In fact, many of our former patients want to keep doing Pilates well after they’ve made a full recovery. We often have former patients ask where they can go to find the same great equipment and instruction they had access to here at M3 Physical Therapy. Our answer surprises them: right here! That’s right; our clinic offers bi-weekly Pilates classes for anyone who’s interested, regardless of whether you need physical therapy. The classes are instructed by our resident Pilates experts, Mariko Edwards and Monica Kirste, and you’ll have access to our full range

of equipment. This way, returning patients can stick with the exact Pilates regimen they learned right here at M3.

Typically, these group classes are offered Tuesday and Thursday at our West LA location. Because we are a clinic first and foremost, the needs of our current patients will always come first. Thus, space is limited, and schedules are subject to change. However, we can offer special classes if your schedule or a disability makes attending these group classes difficult. Our physical therapists can modify exercises and equipment to accommodate your body’s needs. We love that so many current and former patients are so motivated to stick with this great exercise regimen! Pilates isn’t just a great way to get moving after an injury; it’s a great way to keep moving and stay healthy. If you’d like to continue or start your Pilates routine, give our West LA office a call at 310-275-4137!

TAKE A BREAK

BEANS AND GREENS RIGATONI

INGREDIENTS

• 1/2 teaspoon crushed red pepper flakes • Juice of 1 lemon • Salt, for pasta water and to taste • 2 ounces fresh grated Parmigiano-Reggiano (optional)

• 12 ounces rigatoni pasta • 1 bunch Tuscan kale, rinsed • 1 15-ounce can cannellini (white kidney) beans • 2 tablespoons extra-virgin olive oil, divided

INSTRUCTIONS

1. In a large stock pot, boil 6 quarts of liberally salted water. On another burner, heat a large skillet to medium-low. 2. Add pasta to boiling water and cook for 3 minutes less than the package recommends. 3. While pasta is cooking, add beans, red pepper, and 1 tablespoon of oil to the skillet. Cook until lightly browned, about 5 minutes. 4. Add cooked pasta, kale, and 1 cup pasta water to skillet. Toss vigorously as kale cooks, about 4 minutes. 5. Transfer to bowls, top with a squeeze of lemon, sprinkle with cheese or salt, and serve.

LA · 310.275.4137 / WEST HILLS · 747.888.3562 | 3

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10474 SANTA MONICA BLVD, SUITE 435 LOS ANGELES, CA 90025 PHONE: 310.275.4137 FAX: 310.274.1815

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INSIDE THIS ISSUE

Mariko Shares Her Daughters’ New Adventure

Get a Head Start on Next Spring’s Garden

4 Steps to Avoid Any Sports Injury

Want to Continue Doing Pilates?

Beans and Greens Rigatoni

Have You Heard About Mauritius?

FORMERLY KNOWN AS WILSHIRE LINDEN PHYSICAL THERAPY — SAME TEAM, NEW NAME!

A SECRET ISLAND OF ADVENTURE

WALK THROUGH HISTORY More than a tropical escape, Mauritius is an island full of history and culture, so there are plenty of opportunities to learn about the island’s layered past. You can visit one of the historical rummeries or explore Mauritius’ two UNESCO World Heritage Sites. You can also check out Aapravasi Ghat, the Immigration Depot, and Le Mourne Brabant. TASTE THE MEMORIES A day spent playing on an island is always better with great food. Influenced by its French, Creole, Indian, and Chinese heritage, Mauritius offers a vast menu of delicious dishes to try, from curry to dim sum. And the rich soil and bountiful ocean provide more than enough fresh fruit and seafood to go around. Despite its amazing vacation potential, Mauritius is all but unheard of to people in the United States. This means travelers can find amazing five-star resorts at unbeatable prices! With this in mind, isn’t it time you got to know the island of Mauritius?

Just over 1,000 miles off the southeastern coast of Africa in the Indian Ocean lies the small island of Mauritius. The island is often overlooked by the rest of the world. Most people are more likely to have heard of the island’s most famous extinct occupant, the dodo bird, than the island itself. This is shocking when you discover how much fun there is to be had in this tropical wonderland. ADVENTURE AWAITS Looking for fun in the sun? Start your trip to Mauritius with a hike up the lush Lion Mountain, or take time to snap a photo of the Seven Coloured Earths, where volcanic soil has created sand dunes of seven distinct colors. And what’s a trip to an island without the beach? Beautiful coral reefs surround Mauritius, keeping sharks away from the pristine beaches. Island guests and locals can fearlessly scuba dive around the brilliant reefs, swim with dolphins, kite surf, and find lots of other ways to enjoy the warm ocean waters.