Campus Commons PT - January 2022

Take a look at our January newsletter!


Since I took over the practice in 2014, we at Campus Commons Physical Therapy have made it our mission to help our clients regain strength, decrease their pain, and improve their range of motion. Our team understands that getting clients back to their active lifestyle is our highest priority and that physical therapy is an excellent first step in the process. In order to make sure that each of our patients is taken care of, we have established core values that we hold to the highest standard. Our values drive all of the decisions that are made in the business. They are non-negotiable with our team and translate directly into patient care. At the end of the day, we are here to help our patients, and our core values allow us to do that to the best of our ability. I would absolutely love to share our four core values with you all so you know exactly what to expect when you walk through our doors. CARE We aim to create an environment that our patients love to visit and hate to leave. We treat our patients as if they were members of our very own family because, in a way, they are. We aim to make a positive impact on every patient. We smile and have fun while we work, which helps our patients feel more comfortable. We know what our clients’ goals and expectations are, and we are here to guide and support them. COMPASSION Through our work and dedication, we show kindness and a desire to help others. Everyone has different circumstances and reasons for visiting our office, and we understand that the path to recovery can be difficult. Through compassion and empathy, we are able to provide the best care possible to our patients. We celebrate successes, big and small, with everyone. We try our hardest to make every patient feel special. PROFESSIONALISM We take a proactive approach to improve through continuing education and constant learning. We are honest and transparent with our clients and UNDERSTANDING OUR CORE VALUES HOWWE PROVIDE YOUWITH THE BEST POSSIBLE SERVICE

each other. We are accountable and committed to our individual roles, responsibilities, and company vision.

TEAMWORK As a team, we are always on the same page and work together to achieve our daily and long-term goals. We are here for each other and are always looking to help someone else. We lead by example, anticipate needs, and seek to help make each other’s jobs easier. We all play an important role in achieving our vision and work cooperatively to accomplish our goals. It took a couple of years for me to nail down these values so that they were specific and people-focused. I’ve always had values in place for the business but they’ve evolved over the years. These values have allowed our staff to become more personable, caring, thorough, and focused. Whenever our therapists have to make a decision, they will reflect back on our core values. Over the past few months, we have added some new members to our team and they have been well-versed in our core values. Our team shares a common goal and is always working in the same direction to reach it. More than anything, our values are in place so that we can provide the best possible service to our patients.

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We’ve all been advised to stretch before working out or performing physical activities. However, some recent studies have cautioned against this practice, claiming it may lead to an increased chance of getting injured. Regardless, this does not mean you should cut stretching out of your life completely. Stretching is not just for athletes. Everyone can benefit from this practice, and there are many advantages that come with improving your flexibility. Getting in the habit of stretching after you wake up and before you go to bed can benefit many aspects of your overall health.

standing and sitting. The flexibility gained through stretching improves the muscles that are needed for correct posture, and you will also increase your range of motion. RELAXATION AND REDUCED PAIN There are also certain stretches that help lengthen and open your muscles. When your muscles are looser and relaxed, you’re less likely to feel pain or experience muscle cramps. Stretching can work wonders for people suffering from lower back pain. This pain is often caused by tight muscles, and stretching will loosen them and relieve that pain. Stretching can also help your mind loosen up and unwind, which will relieve stress and improve your mood.

Here are our top three benefits!

REDUCED RISK OF INJURY If your muscles are tight and you start working out, your chance of injury increases. Stretching helps to loosen your muscles and allows them to move easier. This still does not mean you should stretch right before working out, but by creating a routine where you stretch in the morning or at night (or both!), your muscles will stay looser, helping prevent muscle strains and tears. IMPROVED BALANCE AND POSTURE Strong posture and balance are essential for both everyday activities and athletic performance. Good posture is necessary for spine health, and you need good balance to do everything from walking down the street to

Go Out and Enjoy the Sunshine

THE PHYSICAL AND MENTAL BENEFITS OF SUNLIGHT 2 Strengthens Your Bones The sun is the best natural source of vitamin D, and it only takes about 15 minutes a few times a week to make a difference in your life. While the pandemic has certainly made things difficult in our country, it did allow people to get outdoors more often. Spending time in the sunlight can be incredibly beneficial for your physical and mental health. If you go outside, even for a short time, you will immediately feel benefits like the following three. We’ve all heard that spending time outside is great for your health and wellness, but that doesn’t mean we spend enough time outside. At the beginning of 2020, a 2019 Outdoor Foundation study revealed that nearly half of the U.S. population does not partake in any outdoor recreation at all. People cited work, technology, and the cost of entry to outdoor areas as reasons for a decrease in outdoor time.

Low vitamin D has been linked to diseases like osteoporosis and rickets. Most of us are aware of the benefits that calcium has, but sunlight helps our bodies better absorb calcium and improves its overall effectiveness for our teeth and bones. Improves Your Mood During the winter months, many people suffer from a lack of energy and low emotions. The days are much shorter throughout winter, which means less sunlight. Researchers at BYU suggested that mental health distress decreases during months with extra sunshine. The sun can boost our serotonin levels and has even been reported to help with anxiety and depression, especially when combined with other treatments. Improves Sleep Quality Serotonin isn’t the only chemical the sun helps your body produce. It also helps us produce melatonin, the sleep chemical. When you wake up to bright light, your body tells itself to

stop making melatonin. Your body produces melatonin when it starts to get dark outside so if you’re having trouble sleeping, try to spend more time in the sunlight throughout the day. The National Institutes of Health has stated that if you get an hour of light in the morning, you can sleep better at night.



Not everyone has the time or capability to make it to the gym to exercise on a regular basis. You might work late or have to take your kids to extracurricular activities ... And you might be wondering how to effectively work out without going to the gym. The good news is you can exercise at your house and still make a positive difference in your workout goals. For some of the best workouts, you don’t even need weights or an exercise machine. You just need determination and a will to get stronger and fitter.

PLANKS Planks are a full-body exercise that works wonders to strengthen and improve your core. Your goal is to form a straight line with your body. To start, get in a push-up position but have your body supported by your forearms instead of your hands. Hold this position for a minimum of 30 seconds. Keep your back straight, and don’t let your body sag down to the ground. CARDIO You might think that you can’t get your cardio in without a treadmill or elliptical but you’d be surprised. You can jog in place, do jumping jacks, jump rope, or straighten and move your arms in clockwise and counterclockwise directions. More intensive cardio exercises like mountain climbers, burpees, and inchworms can help to strengthen muscle groups while improving your cardio.

Below are three of the best exercises you can do at home.

SQUATS Squats are a great exercise to strengthen your legs and core. If you’re unfamiliar with squats or are not confident in your form, it can help to do them in front of a chair. To do a proper squat, stand with your feet pointed out, shoulder-length apart. Tighten your stomach muscles, drive your hips back, and bend your knees like you’re going to sit on a chair. As you come down, your toes and heels should remain on the ground: chest up, arms extended, and shoulders back. Push up through your heels and return to your standing position.


Black Bean, Mango, and Avocado Salad

Inspired by

Liven up your healthy eating this year with this Latin-inspired, flavor-packed recipe!


• • • •

1 small mango, skinned and chopped

• • • •

1 medium red onion, chopped 2 cans black beans, drained Cilantro, chopped and to taste 1 lime, for zest and juicing

1 avocado, chopped

3/4 cup cherry tomatoes, halved 1 red chile, seeded and chopped

DIRECTIONS In a large bowl, mix the ingredients together. Serve and enjoy!

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425 University Ave. #140 Sacramento, CA 95757



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Our Core Values

Get Stretching!

Enjoy the Sun, Even in Winter!

3 Exercises You Can Do at Home

Black Bean, Mango, and Avocado Salad

Include These in Your Post-Workout Meal


o u r

FLUIDS You should always drink water while working out and continue to do so after your exercise is complete. Water regulates

There’s plenty of emphasis lately on what you should eat before a workout, but not so much about after a workout. What you eat after exercising is just as essential for maximizing your workout’s effectiveness. After intensive exercise, many of us will feel hungry and turn to just about anything to satiate our hunger, but the wrong food could negate the effects of our workouts. During your workout, you will use up your body’s carbohydrates and the glucose stored in your muscles. A proper post-workout meal, including the right fluids, is necessary to replenish these nutrients. When preparing the perfect post-workout meal, there are three areas you should focus on. PROTEIN Including protein in your post-workout meal is important to repair and build muscle. Muscle tissues get broken down during exercise, and protein helps put them back together stronger than before. Eggs, tuna, chicken, and Greek yogurt are great sources of protein and should be implemented into your post-workout meal. CARBS Carbs are essential for replenishing your body’s glycogen levels. Glycogen is the fuel that helps keep us moving and active. If you feel exhausted and hungry after a workout, it’s usually your body telling you that your glycogen levels are low. Including carbs such as sweet potatoes, rice, oatmeal, pasta, and chocolate milk in your post-workout meal will help you feel energized and ready to continue with your day.

your body temperature, lubricates your joints, and transports nutrients throughout your body. In one hour of exercise, your body can lose more than a quarter of its water. Continue to drink water or other hydrating drinks after your workout to replenish your missing fluids. Lastly, avoid having a giant fast-food meal after exercising. There are plenty of options for preparing a truly beneficial post-workout meal, so find what makes you feel your best and what you enjoy most and run with it.


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