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Focus Physical Therapy Monthly focuspt.net 949.709.8770
April 2018
The Challenges of Staying Active
HOW TO GET BACK INTO PRACTICE
A s a physical therapist, I’m dedicated to health and fitness. I try to embody the principles I work to instill in my patients. The human body isn’t meant to be static, and regular activity has cascading benefits that affect every aspect of our lives. That said, between Focus Physical Therapy reaching more patients than ever and finding time to spend with my kids and wife, I’ve been off my exercise game in recent months. I know, it’s the same lame excuse that everyone has used since the dawn of working out: “I don’t have time.” But as we move into spring, I’m working hard to get back on a regular exercise schedule, giving myself the same advice I give to my patients. As always, it doesn’t really matter where you start or what you’re doing. What’s important is that you’re regularly doing something to get your body moving. For me, that usually means getting outdoors and breathing in the clear California air. I’ll take mountain biking, hiking, or running over sweating in a hot little room any day. Obviously, gyms are great and necessary for many types of exercise, but personally, I prefer to get outside and incorporate my workout into an activity I already love to do.
and spectacular views — I want to absorb the entire experience free of distraction. The first step is just making the time to get outside and move. For my patients, that first step can be anything. If you can walk, it’s easy to take a brisk morning stroll around the
neighborhood. If you’re set on
staying inside and watching TV, drag out the exercise ball from the garage and sit on it while you binge Netflix. People are always overcomplicating exercise and turning it into a daunting process before they even start. When you’re first starting, it’s better to commit to five minutes of stretching in the morning than to set an unrealistic goal of doing an hour of cardio three times per week. If you set a goal that’s too lofty, you may find yourself crashing and burning right off the bat. Of course, I say that, but I understand the struggle to get active just like anybody else. Time is limited, motivation can be difficult to muster, and there are just so many things that need attention in your life. But this month, I’d like to challenge my readers to take that tiny first step toward an active life with me. Maybe we can even help each other stay accountable to our goals!
Whether I’m riding a bike or running with a friend, I never listen to music while I work out. I do this for a couple of reasons. Partly, it’s
because when I’m zooming around the road on my bike, I need to stay alert. But it also gives me the opportunity to think clearly and really stay present in my surroundings. When I’m out trail running, I’ll see deer, rabbits, coyotes,
Focus Physical Therapy patients ENTER TO WIN Find the misspelled word in this newsletter and call 949.709.8770 for your chance to win a $10 CALL 949.709.8770 Contest for past and present Focus Physical Therapy patients only. gift card.
Focus Physical Therapy • Call 949.709.8770 • 1 -Julian Manrique
The Incredible Benefits of
Aquatic Therapy
The warmth of the water can also help relax your muscles while reducing pain. As your body floats in the water, you’ll be able to gain more motion and flexibility. The warmth loosens up any tight muscles or joints, while the water provides enough resistance for strength training. If you’re nervous about this type of therapy because you can’t swim, don’t sweat it! You don’t have to swim in order to participate. Usually, the classes involve water that reaches only as high as your chest and include people with varying forms of physical fitness. If you have a painful injury that leaves you stiff and restricted, water therapy may be the perfect solution to increase flexibility and improve strength. To learn more, give us a call at 949-709- 8770 and experience these incredible benefits for yourself!
When you hear the word “therapy,” your initial thought might not be about water, but pools can be used for an incredibly effective form of physical therapy. Aquatic or water therapy is ideal for anyone hindered by arthritis, a recent surgery, a recent fracture, sprains or strains, excessive weight, or neuromuscular re- education and strengthening. Going through physical therapy in a water-based environment can help your body in many ways. The natural buoyancy reduces gravitational pull and lessens compressive forces, thus making any exercise significantly easier. This can increase patient morale and confidence, as it provides a positive medium in which to function. Because patients don’t have to worry about gravity pushing down on them, they won’t have to worry about other problems arising in the middle of their workout. This can encourage patients to continue their exercises with a positive mindset. SUCCESS STORY “I started six weeks after four different parts of my right foot/ankle had operations (a relocated heel, two tendon restructures, and a plantar cut and repair). I couldn’t walk or put any pressure or weight on my foot. “Julian worked with me three times per week and pushed me both at Focus and at home. After 10 weeks of treatment, I am back and can do anything I want without pain. I have played three rounds of golf in the past seven days without any pain. This has been an excellent experience with the Focus staff, and I am absolutely happy I came here. Thank you, Focus staff.” -Rick McDowell
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An Ideal First Step Toward a Healthy Life
Getting Fit? Start With a Walk At Focus Physical Therapy, we work with a huge number of patients who want to get active but aren’t sure where to start. Certainly, when you’re considering ways to get a little fitter and reap the endless benefits that come with physical activity, it can be overwhelming. To make the most of your strolls,
there are a few guidelines you should follow. Experts recommend 150 minutes of moderate physical activity per week, which means walking briskly or performing a similar activity for 30 minutes a day for five days a week. However, when you’re first starting out, it’s probably a better idea to take it slow. Take three shorter 10-minute walks during your day and slowly ramp up toward taking the full 30-minute walk once you feel comfortable. And while walking seems totally straightforward, there is a right way to do it. No matter your pace, make sure you’re constantly engaging your core muscles with every step. Do your best to stand up straight with your chin parallel to the ground, not leaning too far forward or backward. On the cover of this month’s newsletter, Julian Manrique challenged all our patients to make a small tangible effort toward better fitnes. So, put on a comfortable pair of walking shoes, step outside the door, and take the first stride toward having full-body health!
Of course, if you’re a patient of our clinic, the best starting point will be your set of prescribed exercises. These are specially selected for your particular condition and are top priority for a speedy recovery. But if you’re among the millions of Americans trying to move just a little bit more, there’s one exercise that nearly everyone can do with no planning, equipment, or preparation: walking. For years, scientists have been documenting the massive benefits of a regular walk around the block. According to the Mayo Clinic and numerous other sources, walking can help you maintain a healthy weight, prevent heart disease and high blood pressure, strengthen some of the most important bones and muscles in your body, improve your mood, help you sleep, and keep you feeling alert during the day — the list goes on and on. Best of all, it’s easy, rarely results in injury, and costs absolutely nothing.
HAVE A LAUGH
PEA SOUP MINT
With the beautiful spring weather, peas will soon be ripe enough to slip out of their pods. In honor of the season, this recipe pairs peas and pearl onions with mint to make a refreshing soup. It can be served hot or cold.
Ingredients
• 1 tablespoon agave nectar • Juice of 1 lemon • Salt to taste • Pistachios for garnish
• 3 pearl onions, diced • 3 tablespoons olive oil • 6 cups fresh or frozen peas • 5 cups vegetable stock • 3/4 cup fresh mint, plus more for garnish 1. Place pot on stove over medium heat. Add olive oil. Add onions and cook until translucent. 2. Add peas and stock. Cook until peas are just tender and still bright green. Instructions
3. Put the mixture in a blender. As you blend, add mint, agave, lemon juice, and salt. 4. Once blended, pour into a bowl, garnish with mint and pistachios, and serve!
Focus Physical Therapy • Call 949.709.8770 • 3
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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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The Key to Getting Active
The Benefits of Aquatic Therapy Hear From Rick 30-second self test #1 single best exercise for sciatica relief
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Want to Get Healthy? Start Here
ATTENTION SCIATICA SUFFERERS! LOOK INSIDE FOR A SPECIAL OFFER. EXPIRES APRIL 30, 2018.
NATURESCAPES ONE-OF-A-KIND
making the lagoon in
If you’re lucky enough to be in the right place at the right time, you might see rare magical sights — baby turtles scuttling toward water, glowing lagoons, or a shimmering sky. But when and where do you need to be to catch these natural wonders? SEA TURTLES HATCHING IN HAWAII On Oahu’s North Shore, head to Turtle Beach, which gets its name from the many turtles that nest along its shores. During late spring and summer, the waves subside, allowing turtles to crawl onto the beach to lay their eggs. Baby turtles hatch at night and make their way to the water by the light of the moon. If you do head to the beach at night to see this spectacle, don’t use white light, as it can disrupt the turtles’ progress (that means no flash photography). Eco tip: Look, but don’t touch! It’s illegal to touch a sea turtle in Hawaii. BIOLUMINESCENT PLANKTON IN JAMAICA Imagine looking out at the water as the sky gets dark and seeing it turn a bright, glowing blue. That’s the sight you might be treated to at Luminous Lagoon in Jamaica, where dinoflagellates, microscopic organisms in the water, lend their glow to the lagoon. These tiny organisms thrive in areas where salt water and fresh water meet,
springtime an ideal place to see them.
Eco tip: To ensure this magical sight will remain for years to come, always go with a “pack it in, pack it out” mentality. Take all of your belongings with you when you leave and be respectful of the beautiful environment that is yours to enjoy. NORTHERN LIGHTS IN SCANDINAVIA One of the most elusive natural wonders, the aurora borealis, can only be seen on dark nights in the most northern parts of the world. That makes Sweden and its Scandinavian neighbors a great place to see the phenomenon. From December through April, you’ll have your best chance of seeing the northern lights. Sightings are dependent on solar activity, so it’s impossible to predict the exact timing and location, but they’re easier to see during the longer, darker nights of winter and early spring. Eco tip: Book your trip through a responsible travel company, such as those that practice a fair-trade policy.
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