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Focus Physical Therapy Bi-Monthly
December 2023/January 2024
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949.709.8770
How We Hit the Slopes Together After last month’s talk about my family’s national park autumn adventures, you could probably guess that we’re also active outdoors during the winter months. Every single one of us loves hitting the slopes, and my kids have been skiing since they were 2 or 3 years old! Nowadays, we’re struggling to keep up with them! Most of our ski trips back then were at Mammoth Mountain, and that’s the mountain where they From Little Learners to Snowboard Enthusiasts
both learned the ropes. Now, we’ve skied and snowboarded all over, from Utah to Canada. I’ll be honest, sometimes, it does get windy, and the conditions can be harsh, so mishaps happen.
While Kaden and Macy have been skiing since before they can remember, I did have one rule, which was that they couldn’t start snowboarding until they turned 7. It takes a bit more control to snowboard, so I wanted them to wait until they could handle it. As someone who prefers snowboarding, though, I was secretly hoping they’d like it better than skiing. Luckily for me, that’s exactly what happened, though it’s unfortunate for my wife Laura, as she’s the only one now who prefers skiing!
I remember when Kaden was just 7 years old, just a little guy, he accidentally made a wrong turn. Well, this wrong turn took us on a detour, and he reached a point where he just wanted to give up. We tried to tell him to push through and that we had to get down the mountain somehow, but he just wanted to lie down in the snow and stop altogether. We tried cheering him on, telling him how he could do it if he tried just a bit harder. After complaints of not feeling well all down the mountain, we realized later indoors that he had a serious fever! It was not my best parenting moment, and I can’t say that Kaden has entirely let that one go. I’m grateful we have at least never experienced any major injuries, but one time, we had a close call. Macy had turned 7 and, of course, been adamant about learning how to snowboard. When we arrived at Mammoth Mountain, the slopes were covered in fresh snow, and there wasn’t another skier in sight. I tried to convince her that she’d be better off skiing on this snow, but nope, she had to snowboard that day!
On her first run down, Macy was doing better than we expected, but after trying to snowboard on the powder toward the side of the mountain, she soon started veering off. As she gained speed, I tried to tell her to fall or lie down, but she ran face-first into the warning sign! Thankfully, she was mostly fine, but we did have to end the ski day, as we went to the emergency room for the deep cut she got from her goggles. Her brother still doesn’t let her live that one down! These are just a few funny memories that come to mind when I think about all the years we’ve spent skiing and snowboarding together. Despite the occasional mishaps, having this hobby we can all enjoy together has been a gift, and I hope you can get a chance to try skiing sometime soon! Of course, stay safe and be careful this winter as you head for (or down) the mountains.
–Julian Manrique
Focus Physical Therapy • Call 949.709.8770 • 1
THE SURPRISING SCIENCE BEHIND YOUR SHAKY MUSCLES
something new (essentially, asking your fibers to give new directions) can confuse your body and delay the tradeoff, making your muscles shake. 3. Am I pushing myself harder than I ever have before? When you amp up the intensity of your workout, your body will often do more muscle fiber “tradeoffs” than usual because you’re demanding more output. When too many tradeoffs happen at once, that can make your muscles shake. Muscle tremors aren’t always a bad sign. If you’re trying a new exercise or pushing for improvement, they’re part of the learning process! However, if you’re struggling with exhaustion or dehydration, or you think you’re overworking yourself, shaking can be a red flag. Consider reducing the intensity of your workout or taking a rest day. When in doubt, discuss the issue with a physical therapist, especially if you’re recovering from an injury.
Shaking muscles can mean at least three things: You’re underprepared for your workout, pushing yourself too hard, or breaking new ground and building muscle! To figure out which option explains your scenario, ask yourself these questions: 1. Did I drink plenty of water today and get at least seven hours of sleep last night? If not, your muscles could be shaky because of dehydration or fatigue. 2. Am I doing a new exercise? If you’ve never done a jump squat or bench pressed 200 pounds, you’ll probably feel shaky the first time you try a full set. That’s because your body is adjusting to the new motions at a cellular level. Simply put, when you start a workout, your muscle fibers tell your muscle cells whether to contract or relax — and those fibers can get tired of doing their job. When one fiber becomes fatigued, your body adjusts to rely on another. Trying
Imagine you’re running through a basic exercise routine. You feel good, so you push yourself harder than usual — and your muscles suddenly start shaking! Every athlete has experienced that moment of panic when tremors hit. But have you ever wondered why your muscles shake? The answer is more complicated than you might think.
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!
WHAT OUR PATIENTS ARE SAYING ...
“I came to Focus Physical Therapy for major pain and shoulder mobility issues following ineffective, yearslong chiropractic care. I attended one of the rotator cuff workshops and knew immediately I could be helped. Under Bryant’s expert care, I’ve regained mobility in both shoulders and range of motion. My sleep is no longer interrupted by shoulder pain, and I have been able to resume yoga classes and my weight-bearing exercise program. Bryant’s techniques have retrained my muscles to support my shoulders, and I get stronger every day with the home exercises. I am extremely grateful and pleasantly surprised at the huge improvements and healing. Thank you to Bryant and the wonderful staff!” –Kelly W. “I came to Focus in late February with a knee replacement and a walker. Jean was my therapist. What can I say about Jean except she is the BEST! Her work was outstanding at every visit, and she’s extremely knowledgeable and dedicated. If I ever need to come back for another part of my body, Jean will be my go-to therapist!” –Dennis P.
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• Focus Physical Therapy • Call 949.709.8770
$10
Winter Fun Without the Pain
Protect Yourself From Common Winter Injuries
gear, you’re more susceptible to back and neck injuries, sprains, and broken bones.
Whether you’re snowboarding down a mountain or sledding down a hill at full speed, the last thing you want is an injury that can ruin your winter adventures. We often see patients this time of year who have experienced an injury due to winter sports and activities. Fortunately, it is entirely preventable with just a few simple steps. Always warm up. When your muscles and ligaments are cold due to inactivity, they’re more vulnerable. That’s why going straight into snowboarding or ice skating without warming up can lead to strains and other injuries. Ease your body into the activity by doing some quick stretches and light exercises to better prevent potential pain and discomfort. Wear protective gear. Helmets, knee pads, elbow pads, goggles, and proper footwear can protect you from a severe injury in the case of an accident or even just a nasty fall. Without protective
Learn how to fall. An excellent way to prevent a possible injury is knowing the proper way to fall since it’s inevitable you will at some point. When you fall incorrectly, you often use your arms and hands to brace yourself, but this can damage your shoulders, wrists, and elbows. A lesson by a trained instructor can help you better understand the correct way to fall, no matter what winter sport you enjoy. Remember to bring a friend. Never hit the slopes alone! If you were to experience an accident or severe injury, you need a partner there who can help you find medical attention. Always keep your phone on hand and fully charged in case you need to contact emergency services. Watch out for weather warnings . Depending on where you spend your winter, the weather can change quicker than you SKILLET CHICKEN POT PIE Inspired by TheModernProper.com
think. A sudden snowstorm or freezing temperature can make it too dangerous to be outside. Always check the day’s forecast and keep your phone nearby in case of severe weather alerts. If you or someone you know has begun to feel pain or ongoing discomfort after participating in winter activities, call our team at 949.709.8770. Hopefully, these safety measures can help you prevent an injury this season, but if you do experience an injury, we’re here to help you heal.
HAVE A LAUGH
Ingredients
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1/2 cup butter
Directions
1 cup chopped onion 1 cup sliced celery 2 cups sliced carrots
1. Heat oven to 425 F. 2. In 12-inch cast-iron skillet over medium heat, melt butter, then add onion, celery, and carrots. Sauté for 5 minutes. 3. Add flour, salt, pepper, celery seed, and garlic powder to pan and stir. Sauté for 2 minutes. Slowly incorporate milk. 4. Add stock and bring to a simmer, whisking until mixture thickens. Add peas and chicken. 5. Roll out pastry sheet into 16-inch square on floured surface. Cut into 3-inch squares and place overlapping onto chicken mixture. 6. In a small bowl, whisk egg with 1 tbsp water. Brush egg over pastry and place in oven for 25 minutes or until golden and bubbling.
1/2 cup flour
1 tsp salt
1/2 tsp pepper
1/2 tsp celery seed 1 tsp garlic powder
1 cup milk
2 cups chicken stock
2 cups peas
4 cups cooked chicken 1 package frozen puff pastry, thawed
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1 egg
Focus Physical Therapy • Call 949.709.8770 • 3
30212 Tomas, Ste. 120 Rancho Santa Margarita, CA 92688, USA
949.709.8770
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Focuspt.net
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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My Family’s Snowy Memories and (Mis)Adventures Why Your Muscles Shake During a Tough Workout What Our Patients Are Saying Safety Tips for Snow Sports Enthusiasts Skillet Chicken Pot Pie Fresh Traditions to Make Your Holiday Sparkle
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Think Outside the Gift Box Start a New Tradition This Christmas
Christmas is built on tradition. Many families celebrate the holiday by waking up bright and early to open presents, attending church, having a delicious meal, and closing the day with “How the Grinch Stole Christmas,” “Elf,” or another Christmas classic. Some families have been doing this for so long that they’re starting to look for new traditions to throw in the mix to spice up the season a little more. There are plenty of ways to change your holiday traditions without losing the meaning of the season! You could go caroling or try out a white elephant gift exchange with the entire family. If you’re looking for something unique, try one of the following activities this year. The Christmas Box One of the most exciting parts of Christmas is when everyone gathers to open gifts. The
Christmas box gives you an opportunity to create a new tradition around gift-giving. Fill a medium or large-sized gift box with smaller items you like to give each year. You can stuff it with Christmas pajamas, mugs, books, movies, and other small gifts you know your family or friends will love. Refill the box with different versions of these items every year. You can also do this with your friends in place of a Secret Santa gift exchange. Set a budget and draw names to determine who each person will give their box to. From there, you go to local garage sales, dollar stores, and thrift shops to fill the box with things the person will like. A Reminder of Past Christmases Do you buy a real tree every Christmas? Most of us will bring our old trees out to the
curb when the holiday passes. Before you do so, cut off the very bottom of the tree trunk. Write the date on it and include any extra information you want, such as a child’s or pet’s first Christmas. After a few years, you’ll have a collection of tree trunks that help you reminisce about one of the happiest days of the year and all the memories you made.
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