Focus PT - March 2018

Focus Physical Therapy Monthly 949.709.8770


M arch is a month of birthdays in the Manrique clan, with my wife Laura’s on the 19th and my daughter Macy’s on the 23rd. Though celebrating the life of two of the most important people in my life is always a blast, the actual day is usually not very eventful — except for the time a couple years back when my wife and I took a trip to Italy for her 40th birthday. That year, we were out of the country for Macy’s special day, and while we tried to celebrate it another day, she still never let’s us live it down. In her signature stubborn style, she said, “You guys must not care too much about my birthday — you just leave town for it.” Of course, this isn’t true, and I’m sure she knows it. I’m deeply proud of my daughter. It’s been a powerful, heartening experience to see her grow up and carve out a path for herself. Still, seeing her turn 12 is a little surreal. There’s so much to celebrate with Macy, but one of the things I’ve always admired is her independence. That might sound funny to say about a 12-year-old, but if you’ve ever met her, you’ll know exactly what I mean. Macy nearly always goes with her gut, moving confidently in whatever direction she thinks is right. She never shies away from a challenge and rarely cares about anybody else’s opinion once she’s got her mind set.

we’d wanted to. So lately, she’s been taking some ice skating lessons, learning the ropes and progressing with each session. She’s starting the sport a little late, so most of the other kids in the class are 5- to 7-year-old boys. Macy remains completely unbothered by this fact, eyes fixed on the goal she’s set for herself. To see that kind of drive, enthusiasm, and self-confidence in your daughter is just awesome. Another trait that always stuck out to me with Macy is her perceptiveness. It’s kind of hard to explain, but she’s very observant. When we return from a concert or sports event, we’ll be chatting about the broad strokes and what we thought of it, and she’ll talk about the guy with the blue handkerchief and red hat, noting details that nobody else ever would have. Of course, this extends to us as well, so she doesn’t often forget mistakes Laura and I make. She constantly keeps us on our toes. All in all, she’s a tough, intelligent, and passionate kid. I’m always amazed by everything she finds the will to accomplish as she figures out how to move through the world intentionally. As her 12th birthday approaches, I’m excited to see what she does next.

For instance, most kids her age probably start soccer, tennis, softball, or something like that. Not Macy. She decided she wanted to play ice hockey, and there was no stopping her, even if

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.

-Julian Manrique

Focus Physical Therapy • Call 949.709.8770 • 1

The Power of Herbal Teas

is chamomile, which shares many of the same properties as lavender tea. PEPPERMINT TEA It’s no surprise this is one of the most popular herbal teas around. Thanks to its not-so-subtle aroma and natural sweetness, it delivers on flavor and packs a healthy punch. Peppermint tea is known for its ability to aid in digestion. Plus, it works wonders on stomach inflammation, alleviating everything from minor aches to nausea. ROOIBOS TEA A South African tea, rooibos is noted for its high levels of vitamin C and antioxidants. If you’re looking for an immune system boost, rooibos is here to help. Thanks to its antioxidant powers, it’s also great for the skin. Stressed out? Anxious? Have a cup of rooibos tea. It helps ease stress and lowers blood pressure. Furthermore, rooibos tea lacks oxalic acid, an organic compound that plays a role in the formation of kidney stones. If you’re prone to kidney stones but love tea, rooibos may be the answer.

For centuries, people around the globe have relied on the power of herbal tea. Today, there are more herbal teas on the market than ever before. Finding a flavorful tea that also offers the right health benefits can be a challenge. Here are three varieties of herbal tea that are among the best of the best, both in flavor and healing power. LAVENDER TEA For some people, lavender tea is great for reducing headaches, arthritis pain, and general joint aches and pains. For others, however, it improves sleep. Lavender tea is often recommended to people who suffer from insomnia or who have trouble falling asleep. Drink some before bed and let it do the rest. It helps you feel relaxed and eases you into the land of nod. The flowery flavor isn’t for everyone, but if you’re looking for a natural sleep aid, it’s worth trying. If the flavor proves too strong, a great alternative “When I came to PT, I could not walk, stand, or do much of anything with my left foot. After rupturing my Achilles tendon, I was worried about being able to do the activities I enjoy, like walking around places or even continuing to do my part-time job. Now, after I’ve finished PT, I can walk without pain and am again walking for miles. I have also returned to work, which requires hours of standing and moving around. The gang at Focus has been great and has encouraged me all along the way. I still need to do exercises to build muscle, but I know I am going to be back to normal again. Thank you, Focus PT.” -Don Cock SUCCESS STORY


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Achilles Tendonitis And Plantar Fasciitis Workshop Reveals How To Naturally Heal Foot Pain For Good. ATTENTION, FOOT PAIN SUFFERERS INTRODUCING A NEW WORKSHOP ...

Do you suffer from pain on the bottom of your foot or back of your heel when you stand or walk?

Do you have pain when you first wake up in the morning, and it’s hard to take those first few steps?

Do you limit the amount you walk because of your foot pain?

Does your foot pain just make you want to sit all day?

Are you afraid your pain will get worse if you don’t do anything about it?

If you have answered YES to any of the above questions (or have a stubborn spouse who is in denial), the Achilles Tendonitis and Plantar Fasciitis Workshop may be a life changing event for you …

“When I started, I couldn’t walk barefooted without pain. The first few weeks, I didn’t feel I was getting any better. Julian and I discussed changing the exercises up. We made some changes, and within the next few sessions, I could feel the changes when walking and standing. We turned a corner and have improved every week. Julian and his staff have all been so encouraging and supportive. I am thankful to all of them. I am on the road to normal, whatever that may be. Thank you all again! I have confidence that if I ever need them, they’ll be there.” –Patricia C. • It can ruin your travel plans. • It can take away your ability to live life, having to rely on others or making them wait for you to sit down for a minute. Achilles Tendonitis and Plantar Fasciitis can completely ruin your life … I’ve seen it many times. • It can make you have to take breaks to sit down when you’re out in public (how embarrassing). • It can take your focus away from enjoying your life, like spending time with your children or grandchildren. • It can mess up your work or force you to do a job you don’t want to do.

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Less movement and not enjoying life can lead to depression, increased stress, and a sedentary lifestyle (mostly sitting, not moving much), which leads to bigger health problems and life problems.

The Achilles Tendonitis and Plantar Fasciitis specialists here in Rancho Santa Margarita have helped hundreds of people who have suffered needlessly from Achilles Tendonitis and Plantar Fasciitis. It’s our specialty.



If you’re confused about what to do, and you’re looking for answers, here’s some of what you’ll learn: • The single biggest #1 mistake Achilles Tendonitis and Plantar Fasciitis sufferers make, which actually stops them from healing • The 3 most common causes of Achilles Tendonitis and Plantar Fasciitis • A sure-fire way to pick the right treatment for the cause of your pain (and save you a ton of time and money) • How a problem in your foot can cause pain in your hips and back Thursday, March 22nd, from 11 am–12:00 pm Thursday, March 22nd, from 7 pm–8:00 pm

• What successful treatment and permanent relief looks like without the side effects of medications, injections, or surgery HOW DO I REGISTER FOR THE ACHILLES TENDONITIS AND PLANTAR FASCIITIS WORKSHOP? CALL OUR OFFICE TO REGISTER AT 949.709.8770

When you register, we will mail you an Achilles Tendonitis and Plantar Fasciitis Worksheet, which you will bring with you to the event. We only have 40 seats available for the event, and this will be going out in our newsletter and email.

If you would like to attend, be sure to register now. Call 949.709.8770.

Looking forward to seeing you there,

-Julian Manrique

Physical Therapist/Owner Focus Physical Therapy

Focus Physical Therapy • Call 949.709.8770 •

The Skinny on


As we age, parts of our body inevitably deteriorate and degenerate. Often, this decline can be curbed or even reversed with regular exercise and a healthy diet, but other conditions, such as arthritis, may hasten degeneration and cause all kinds of painful problems. One of the most common issues affecting people over 50 is a condition called spinal stenosis. The disorder — usually spurred on by osteoarthritis and general wear and tear — causes the spinal canal to narrow and the space between each of your spinal vertebrae to compress. As a result, the spine becomes tight, pinching your spinal cord and the bundles of important nerves that surround it. The symptoms of stenosis vary, but they usually include a few of the following: tingling, numbness, or pain in your hand, arm, foot, or leg, often radiating down from your buttocks; pain that gets worse when you’re sitting down; sharp pains in the lower back, buttocks, and legs that make it difficult to stand up and walk; and general weakness in

one or both of your legs. If the disorder gets bad enough, it can be completely debilitating, restricting you from navigating your daily life.

If a doctor determines that you have spinal stenosis, it’s likely they’ll recommend decompression surgery as your best option. The procedure usually fixes the problem, but it’s dangerous, expensive, and often requires a long recovery period. Luckily, if you suffer from spinal stenosis, surgery isn’t your only option. In fact, a 2015 study by the University of Pittsburgh compared the effects of surgery with regular physical therapy, and determined that both treatments resulted in equally positive long- term outcomes. Don’t let spiral stenosis stop you from doing the things you love to do — but don’t jump at the first chance for surgery, either. Call the experts at Focus Physical Therapy at 949-709-8770 and get on the path to recovery as soon as possible!



For a lighter take on enchiladas, go carb-free by swapping tortillas for zucchini!


• 2 teaspoons cumin • 2 teaspoons chili powder • 3 cups cooked, shredded chicken • 2 cups shredded cheese

• 4 large zucchini • 1 tablespoon olive oil or ghee

• 1 large onion, chopped • 2 cloves garlic, minced


top. Roll the zucchini “tortilla” and place on baking sheet. Repeat until all zucchini and chicken is used. 3. Cover the enchiladas with remaining sauce and sprinkle with cheese. Bake 20 minutes, and enjoy!

1. Heat oven to 350 F. In a large skillet, heat oil. Add onion, garlic, cumin, chili powder, and salt to taste. Stir to combine. Add chicken and 1 cup enchilada sauce. 2. Use vegetable peeler to thinly slice zucchini. Lay out three slices, slightly overlapping, and spoon chicken mixture on

Focus Physical Therapy • Call 949.709.8770 • 3

30212 Tomas #120 Rancho Santa Margarita, CA 92688, USA





My Stubborn, Smart, Motivated, Confident Daughter


3 Teas for Better Health Alexandria Says It Best


Fix Your Spinal Stenosis for Good Go Carb-Free for Dinner




of the affected foot. Typically, this pain is worse when you first get up in the morning or after you take your first steps following a long sedentary period. Plantar fasciitis is especially common among people 40–60 years of age, but it can affect individuals at any stage of their life, particularly runners, military personnel, teachers, restaurant workers, and other professionals who spend most of their day on their feet. Luckily, the syndrome is often treatable through noninvasive methods

Most people take their two feet for granted, assuming they’ll remain resilient and pain-free forever — that is, until an injury strikes. That’s when we realize just how much we depend on our feet to navigate our everyday lives. Plantar fasciitis is among the most common of these injuries, affecting upward of 2 million Americans every year and accounting for more than 11 percent of all foot injuries that send patients to a specialist. If you’re suffering from persistent foot pain, it’s important to understand the basics of the syndrome. Armed with this knowledge, you can determine whether the symptoms of plantar fasciitis match your own and figure out the best way to heal your injury. The heel of the foot is a complicated network of muscles and ligaments, all supported by a thick band of tendons called the plantar fascia. This structure holds up the arch of the foot and undergoes tension as the foot bears weight. As you walk, the plantar fascia elongates and tightens repeatedly, acting like a spring that conserves energy and facilitates a proper gait. However, with repetitive stress and/or overuse, the plantar fascia may begin to suffer degenerative decay, particularly at the point at which it connects to the heel. This can result in severe pain across the heel, forcing you to avoid putting your full weight on the bottom

like physical therapy. Depending on your particular case, an experienced physical therapist can guide you through a set of exercises that will reduce your pain, increase your range of motion, and steadily heal your damaged fascia. If you believe you may suffer from plantar fasciitis, it’s vital to seek treatment soon. It most likely will only get worse until it’s addressed.


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