(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
Work-life balance is a big topic these days and with good reason. Our lives are constantly getting busier, and it’s tough to make room for everything. Everyone deserves some time for themselves, but finding that time can be difficult. My approach to striking a balance between my job and the rest of my life is different than most, but I need that balance all the same. As a practice owner who legitimately loves her job, it can be hard for me to separate my life from my work. Even when I’m at home, I’m thinking about North County Water and Sports Therapy Center. I’m constantly reading journals on the science of physical therapy and coming up with ideas to help us improve. Sometimes, I just can’t help but put in well over 40 hours of work in a week. It’s not really that I set out to do it. It just sort of happens. However, I work these “extra” hours knowing that they will allow me to take a couple of well-deserved vacations each year. When I take these breaks, I get the chance to disconnect completely without feeling stressed or guilty about missing something back at the practice. Part of that comes down to having an amazing team I can trust and rely on, but it’s also a way for me to recharge and come back to work better than ever. Often, that break comes in the form of travel. My husband and I like to joke we’re spending our children’s college education money on travel. (Disclaimer: We do not have children. If we did, such a joke would be a whole lot grimmer.) This June, to celebrate my 50th birthday, we decided to take a trip to Africa. We didn’t have cellphone or internet access for the bulk of the trip, which is a surefire way to force you to actually get away from it all. At one reserve in Zambia run by solar power, there is zero light pollution. It was unbelievable to stargaze without anything blocking out the sky. As I’m sure you’re aware, that’s not an option in San Diego. However, finding a balance doesn’t always involve me traveling halfway across the world. I have a couple rules that can turn even a weekend away into a full-fledged respite. First, I only read novels when I’m on a trip. I love ALL THE WAY ON, ALL THE WAY OFF HOW I DEFINE WORK-LIFE BALANCE
fiction, but I find it difficult to make time for it during my regular routine, so it’s perfect for when I’m on a trip. Second, I never check my work email when I’m not prepared to respond to it. Simply opening up my inbox can be a slippery slope, so it’s best to avoid the temptation entirely. I may not have a typical work-life balance, but I try to maintain one all the same. Whether I’m going on a multiweek voyage or simply hiding out for a few days, I give myself time to forget about work for a while. These periods of
downtime are essential to me. When I return, I throw myself back into work with full force. What can I say? It’s the only way I know how to operate.
When we returned from Africa, one of the first things I did was open up my work email — and to do so after taking a vacation was a joyful experience. I wish everyone could feel that way about returning to work.
1 (858) 675-1133
UNIQUE, OLD-TIMEY SUMMER DESTINATIONS
BREAK THE MOLD WITH THESE EXCITING OUTINGS
the whole family. As a truly unsung and unique aspect of the American West, this blast from the past gives new meaning to “girl power.” Through exciting displays and informative tours, the National Cowgirl Museum brings you back to a daring world where no day was guaranteed. Starting as nothing more than a modest room in the building’s basement, the museum has grown to more than 33,000 square feet and boasts over 4,000 artifacts. Located in Fort Worth, Texas, this destination may be a bit of a drive, but the unique opportunity to take in the bravery and achievements of some of history’s greatest cow girls makes the trip worth it. TOMBSTONE, ARIZONA, AND ALL ITS WILD WONDERS Few towns have played a more important role in our common knowledge of the Wild West than Tombstone, Arizona. From the popular movie of the same name to the famed “Gunfight at the O.K. Corral,” this stunning city is unparalleled in historical value. Through countless restoration efforts and local museums, this Wild West behemoth has no shortage of adventures to set out on. From old-timey saloons and spooky graveyards to the infamous Birdcage Theatre, you can go on a week’s worth of expeditions accompanied by friendly guides who are there to fill you in on all the tales of old.
There are only so many times you can go to Disney World over the summer until both kids and parents start snoring from boredom. Why not take a break from your modern ways? Silence your cell phones, pop in a road trip CD, roll the windows down, and get a new perspective on this great nation of ours. You’d be surprised by the hidden historical gems our country is home to. THE NATIONAL COWGIRL MUSEUM AND HALL OF FAME Whether you have a car full of restless young’uns to entertain, or you just want to gain some new insight into your country roots, this outing is fascinating for
PATIENT SUCCESS STORY
EMMA’S PT EXPERIENCE
There is no greater compliment we can receive than one from a
Tori was different than what I’ve experienced before. She was patient and encouraging and pushed me beyond what I thought I could accomplish. I’ve never been treated and taken care of with so much one-on-one care. Her plan of treatment was simple to follow, consisting of a few core exercises that didn’t take long to complete. I’ve never been consistent or motivated with PT exercises, but this time I was. “Within a short time, I strengthened core muscles and increased my posture awareness. At the end, I was delighted to have increased range of motion measurements — goal accomplished, Tori! I benefited from being educated on correct lifting techniques and form, which I applied to my weight training at the gym, backyard gardening, lap swimming, daily living activities, and even mastering stairways! Tori’s immense knowledge and diligence to diverse physical therapy techniques led me to follow her with confidence. I am, for the first time in many years, finally not fearful of pursuing my preferred active lifestyle. Thank you, Tori, for getting me to the best end result!”
patient. Every aspect of our practice prioritizes patient care above all, so plaudits from the people we serve mean the world to us. One of our recent patients, Emma Nazzaro, was kind enough to relay her experiences working with Dr. Tori Wilson. Here, in her own words, is Emma’s PT story.
“How appreciative I am to have been introduced to Dr. Tori Williams for evaluation and treatment. Over the past 20 years, I have suffered with painful lower back pain, sciatica, and shoulder issues. I have sought treatment from countless physical therapists and orthopedic surgeons. Along with the enduring physical pain, I developed a fear of pursuing the activities I enjoyed; I was worried that exercise could worsen my condition. “At the evaluation appointment with Tori, I expressed fear, hopelessness, and skepticism about undergoing more physical therapy treatment. However, it soon became clear to me that this experience would be different because
–Emma Nazzaro, M.A., NCC
Thank you, Emma, for your kind words. We’re honored to serve patients like you.
HURT DOES NOT EQUAL HARM TAKE-HOME TIPS FOR UNDERSTANDING AND MANAGING YOUR PAIN Pain is a common experience shared by all human beings. It’s the body’s natural alarm system, produced by the brain in response to a perceived threat. Pain is not only normal but also necessary for survival. However, as most of us know, suffering from pain has the potential to disrupt daily life. Factors that impact pain include physiological stress (i.e. muscles, bones, ligaments, and nerves), emotional and psychological stress, sleep hygiene (i.e. amount of sleep, quality of sleep, and regularity of sleep pattern), past experiences with injuries or pain, and beliefs about pain and recovery. As you may have heard in the media, the U.S. is currently in an opioid epidemic as a result of increased prescriptions and abuse of pain medications. The abuse of these medications and their black-market alternatives is a public health crisis, causing hundreds of needless deaths each year. Luckily, there are many ways in which pain can be managed without using pain medication. Your physical therapist can teach you. You, too, are capable of taking back control of your life with pain management strategies individualized to you. Turn over this insert for some take-home tips to help you get started.
1. UNDERSTAND THAT PAIN DOES NOT ALWAYS EQUAL HARM OR TISSUE DAMAGE. Your physical therapist can help you identify various factors that may be contributing to your pain and help guide you through movements that will get you back to your daily life. If you’re feeling stuck or are interested in learning more about your pain, your physical therapist may introduce you to the “Why Do I Hurt?” workbook, an interactive and evidence-based booklet created by Dr. Adriaan Louw, PT, Ph.D., that can further help you understand and lessen your pain.
2. FIND YOUR FAVORITE RELAXATION TECHNIQUES.
3. KEEP MOVING. Research has shown that just a single session of light aerobic exercise increases the production of natural opioids produced by your body known to reduce anxiety, enhance mood, and aid in pain relief. So if you are able to move around, it’s always a good idea to work up a little sweat by going for a walk, jog, or bike ride or participating in other physical activities you enjoy. If you’re concerned that movement may worsen your condition, your physical therapist can provide reassurance and help you determine which exercises, intensities, and durations are appropriate and individualized to you. Movement is medicine! called endogenous opioids. These are
4. ESTABLISH HEALTHY SLEEPING HABITS. Sleep is crucial for daily functioning and has been shown to affect how your body processes and perceives pain. If you don’t get adequate sleep, you may experience increased pain, reduced quality of life, and a whole host of other negative effects. Try going to bed and waking up at the same time every day to help set your body’s natural biological clock. You should also try to block blue light before bed, which has been shown to disrupt the ability to fall asleep and stay asleep. Most smart devices now have settings to lessen blue light, which can be manually or automatically turned on at night. Lastly, make your bed a sacred sleeping place; try not to do anything in your bed other than sleep and sexual activities.
Relaxation techniques, such as deep breathing, meditation, listening to music, and soft tissue massage, can be helpful in managing stress and calming the body’s natural alarm system. Taking as little as five minutes each day devoted to relaxation can be beneficial for decreasing pain and stress over time. One evidence-based strategy for calming your nervous system is using the 4-7- 8 breathing technique, which involves breathing in through the nose for four seconds, holding for seven seconds, and exhaling through the mouth slowly for eight seconds.
If you are struggling with pain, know that you are not alone, and there is hope. Our qualified physical therapists at North County Water and Sports Therapy Center can help you establish an individualized plan to manage your pain.
Tori Williams, PT, DPT
Even though road trips offer you a break from the monotony of your office, the stiffness in your muscles and joints that comes from sitting in one position for too long can follow you onto the road if you’re not careful. Whether in front of a laptop or behind the wheel, taking the opportunity to stretch and exercise on your summer road trip is a great way to prevent the soreness from following you back to the office. Here are a few stretches to keep in mind for the next rest stop. FOR THE NECK Reach your left arm over the top of your head and touch your right ear. Then, gently pull your head to the left and hold it there for 15 seconds. Repeat this process with your right arm. FOR THE CHEST Stand in front of a door frame with one hand pressed on either side and your elbows at 90-degree angles, then lean forward. This will cause your chest muscles to open up. Hold this position for 15 seconds. You can do a similar stretch by bending downward while keeping your hands on your car door in front of you, stretching your entire upper body. FOR THE HIPS While you’re driving, a good way to prevent sore hips is by making sure your knees are slightly elevated above FOR YOUR NEXT ROAD TRIP
them in your seat. Once you have the opportunity to stop, try doing some hip flexors. Kneel on one knee, slowly push your pelvis forward, squeeze your shoulders back, and open your chest. Hold this position for 15 seconds, then repeat while kneeling on the other knee. FOR THE LEGS To stretch out your hamstrings, place your right heel on a small step. Extend your arms upward, and then lean your upper body forward. You’ll feel a pull in the back of your upper leg. Once you’ve done this for about 15–30 seconds, repeat the process with your left heel. The road may be long, but that doesn’t mean you have to feel it in your muscles. If you stop every couple of hours and take some time to limber up, your body will thank you.
TAKE A BREAK
Skewers are a Fourth of July favorite, but these are not your classic kebabs. They’re a fresh, light, and fun way to start a barbecue. Oh, and they don’t require any actual cooking.
1 medium-sized watermelon, cubed 2 cucumbers, cut into 1/4-inch rounds
1 packet of bamboo skewers
1. Assemble skewers by placing one watermelon cube, one cucumber round, one feta cube, and one mint leaf on skewer in that order. Repeat until skewer is full. 2. Lightly season with salt and chill in fridge until right before serving.
1 block feta cheese, cubed
1 bunch fresh mint leaves
Salt to taste
3 (858) 675-1133
Inspired by CookingLight.com
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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
How I Find Balance
Taking a Step Into the Past This Summer
Patient Success Story: Emma Nazzaro
4 Stretches for Staying Limber on the Road
Watermelon Cucumber Skewers
The Best Summer Music Concert Series
LIVE MUSIC IN A BEAUTIFUL SETTING HUMPHREYS CONCERTS BY THE BAY
The only thing better than seeing one of your favorite bands perform live is doing so in a one-of-a-kind setting. Since 1982, Humphreys Concerts by the Bay has been bringing world-class musicians to San Diego’s Shelter Island for outdoor summer performances. The lineup, which runs from April through November, always includes a murderers’ row of musical titans, and this year is no exception. Here are a few of the must-see events to check out this summer.
JAKE SHIMABUKURO Sunday, July 14 When your mastery of the ukulele has been
The name itself has become shorthand for sweet soul sounds, and you can see two of Motown’s most legendary bands on one bill at Humphreys this summer. With classics like “My Girl,” “Ain’t Too Proud to Beg,” “I Can’t Help Myself,” and “I Turn to Stone,” The Temptations and The Four Tops have soundtracked countless moments in people’s lives. This show will be a groovy trip down memory lane.
compared to Jimi Hendrix’s guitar playing, you know you’re doing something right. Jake Shimabukuro, a native of Hawaii, is regarded by most as the greatest living ukulele player and composer. His music, which contains impossibly detailed finger picking, never prioritizes technical prowess over genuine songcraft and emotion. Shelter Island is the perfect venue for his sweet island sounds. THE TEMPTATIONS AND THE FOUR TOPS Wednesday, Aug. 7 There has never been a record label that produced more all-time classics than Motown.
bandleader and champion of emerging artists. As jazz has changed, Hancock has always adapted to the times. His music is so varied it defies characterization — the placid bebop of “Maiden Voyage” has little in common with the funk of “Headhunters” — but it is always deeply moving. If you only go to one Concert by the Bay this summer, make it this one.
HERBIE HANCOCK Tuesday, Aug. 20
Herbie Hancock is one of jazz music’s most important pianists. He began his career as a sideman for epochal figures like Miles Davis before embarking on a storied run as a
For a full list of artists and tickets, head to HumphreysConcerts.com.
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