Take a look at our July newsletter!
PATIENT PULSE
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15373 Innovation Dr. #175 | San Diego, CA 92128 | (858) 675-1133 12171 World Trade Dr. | San Diego, CA 92128
DID YOU HEAR THAT? LISTENING BEYOND WORDS
Have you ever started speaking to someone, only to wonder if they’re actually listening? I’ve come to find that listening is so important in our personal and professional lives to foster better communication. We’re often guilty of walking into a room and immediately talking to our family members or spouses, even though their minds might be elsewhere. It’s important to recognize that they may not actually hear you right away. It can take a few sentences for them to realize they should be listening. I know this happens often with my husband, but we are all human, and I need to be patient and understanding and give him grace. World Listening Day is on July 18, and I think it’s a great time to bring attention to the importance of listening. In physical therapy, we work as a team with our patients, so asking open-ended questions and patiently waiting for their responses is crucial. Often, effective listening involves picking up REFERRALS WELCOME! A referral is the greatest compliment you could ever give us. If you know someone in need of our expert services, we welcome the opportunity to help! Feel free to pass along this newsletter, or have them give us a call at (858) 675-1133. We greatly appreciate it!
on what isn’t explicitly stated and following up accordingly. Listening is about understanding, not just hearing. Patients often come to us with anxiety and a ton of questions (which is a great thing). As their therapist, it can be evident that while we’re answering one question, they’re already thinking about the next one, almost interrupting their thought process. To help improve our communication, I often suggest that patients write down their questions so they don’t have to worry about remembering them all while we communicate. In our field, patients seek our help in various challenging situations, but they all share a common goal: returning to an activity they love. Whether it’s playing with their grandchildren on the floor, hiking, exercising, taking strolls in the park, or playing the violin, they all have something they want to enjoy more comfortably.
Of course, listening includes body language, too. Watching how someone says something — their facial expressions, gestures, and posture — is a key part of communication. These nonverbal cues can reveal emotions and intentions that words alone may not convey. By paying attention to body language, we can better understand the full message, respond appropriately, and build stronger connections. Effective listening involves tuning into these physical signals to grasp the true meaning behind someone’s words. In the spirit of listening, I think we all can try to be better listeners and communicators, especially with our friends and loved ones who matter most. Making sure they feel heard is a priority! Now, to remind myself to do the same!
On the opposite side, as I mentioned, it’s important to recognize that we are all human, and listening is a skill we continually learn. I’m more
patient with my patients than I am with my husband when he’s not listening (haha), but I make an effort to be understanding because I know that, at times, I may not be the best at listening — truly listening — either.
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SWEAT SMARTER, NOT HARDER Why A-Listers Are Ditching Traditional Gyms for Infrared Saunas
BETTER MOOD Besides improving your physical workout, infrared heat can also enhance your mood. When you sweat, you release hormones like dopamine and serotonin, which make you feel good. Infrared sessions can promote relaxation and better sleep — your mental health’s best friend. Some studies have even found participants had reduced anxiety and depression levels after just two weeks of treatment. If you’re ready to turn up the heat on your fitness journey, infrared gyms can help you torch calories faster, sweat out toxins, and burn through all your wellness goals!
Do you want to heat up your exercise routines for superstar results? Those in the know, like Lady Gaga and Gwyneth Paltrow, have been bringing their workouts into infrared saunas and gyms to help melt away toxins, tension, and calories. This technique utilizes infrared rays to penetrate your skin and muscles and heat your body from the inside out. It’s cooler than a traditional sauna but increases your temperature to get your heart pumping and start an intense sweat. Here’s why moving your routine to an infrared gym may be the steamy solution you’ve been looking for. FASTER WARM UP When you use infrared equipment, it raises your core temperature rapidly, causing your body to work harder to cool you down. Thus, you can gain more significant weight loss benefits in less time, allowing you to get more out of a 15- or 30-minute workout. The more you sweat, the more calories you can burn — without being a gym rat. QUICKER RECOVERY When body temperature and heart rate increase, the body pumps blood faster, improving overall circulation. This process, in turn, promotes quicker recovery for muscles. Infrared heat can also repair injured tissues and heal achy muscles and joints by reducing inflammation and relaxing the body. FEWER TOXINS One way the body eliminates toxins is by sweating. Being exposed to infrared heat can help you sweat out heavy metals and pollutants in your system and strengthen your immune system.
Congratulations to Dr. Laura Steindorf (Mom), Stefano (Dad), and big brother Leo on the arrival of sweet Ava Grace! What a beautiful addition to the North County Water and Sports Therapy Center family. I wish you all endless joy and cherished moments as you welcome Ava into your lives. WELCOME TO THE WORLD, AVA! The World Got That Much Brighter on May 23
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EXERCISES TO IMPROVE EVERYDAY STABILITY BATTLE FOR BALANCE
METHODS OF IMPROVEMENT Fortunately, you can combat balance problems. One method millions of people lean on is a device meant to improve mobility, namely canes and walkers. While these can be helpful, they can sometimes hamper balance and may require more effort than their support merits. Moreover, some research indicates they may actually contribute to falls in some instances. That is why it is important to incorporate exercise into your routine, eat healthily, and manage any medical
Did you know that around a quarter of adults 65 and older experience a fall every year? Falls are the leading cause of injuries for seniors, and the risk of falling increases as we get older. Our balance declines as we age, and poor balance is a substantial contributing factor to falls among older people. While the fear of falling leads many seniors to avoid exercise altogether, this is not a good strategy. Exercising, staying on top of medications, and getting your vision checked are all keys to maintaining balance in your golden years and reducing the risk of falls. Here are some potential causes of imbalance and methods for seniors to improve their balance and lower their risk of falling. BODILY BALANCE Many seniors experience balance and dizziness problems. These can be a side effect of some medications or brought on by balance disorders or other underlying medical conditions. Inner ear problems cause one such balance disorder; one part of the inner ear, the labyrinth, plays a big part in balance. If infected, it can lead to a condition called labyrinthitis, which can lead to bodily imbalance. If you believe you suffer from a balance disorder, your primary physician may refer you to a specialist, such as an otolaryngologist or audiologist, for help.
conditions to improve your balance and combat the risk of falling. One form of helpful exercise is strength training, which involves lifting weights or using resistance bands to build muscle strength that naturally declines in old age. Whatever your method of combating imbalance, the effort is worth it. Staving off falls can contribute to a longer, happier life.
LAUGH THERAPY
INGREDIENTS •
1 lb pizza dough 1/4 cup pesto
• •
1 thin slice of red onion, diced 1 strip cooked bacon, chopped
• • • • •
1/3 cup shredded quesadilla cheese
Butter Glaze (optional) • 1 tbsp butter •
10 thin slices of zucchini
10 thin slices of summer squash 2 mini bell peppers, thinly sliced
1 tsp steak seasoning
DIRECTIONS 1. Preheat grill to high heat on one side. 2. Reduce the flame on half of the grill burners to low. 3. Roll out pizza dough into a circle. Place dough on the grill over high heat. 4. Close the cover and let dough grill for 1–3 minutes until bottom is slightly cooked and shows char marks. 5. Use tongs to flip crust over and move it to the low-heat side. 6. Brush dough with pesto, sprinkle with cheese, and evenly distribute veggies and bacon. 7. Grill for about 3 minutes until cheese is melted; then carefully remove. 8. Optional: Combine butter and seasoning. Brush crust edges with butter glaze and place pizza in broiler until golden. 3 (858) 675-1133 Inspired by AllRecipes.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 1 The Hidden Language of Listening 2 How Infrared Heat Can Amplify Your Workout Results Welcome to the World, Ava! 3 Importance of Exercise to Improve Balance
Summer Pizza 4 Local 4th of July Events in San Diego for Everyone CELEBRATE THE 4TH OF JULY WITH A BANG! San Diego’s Top Picks for What to Do this Independence Day
59TH ANNUAL INDEPENDENCE DAY FESTIVAL AT CALIFORNIA CENTER FOR THE ARTS, ESCONDIDO Are you looking for a more musical experience to celebrate the nation? Take a short drive to Escondido for a free music festival featuring acts like Daring Greatly, Ian Moore, the Navy Band Southwest 32nd Street Brass Band, SambaDa, SM Familia, E.N Young, and MohaviSoul. ROOFTOP CINEMA CLUB EMBARCADERO With sweeping views of San Diego, this might be one of the top spots for July 4th, especially if you’re a movie lover. A ticket gives you access to the rooftop party at this light and airy outdoor movie theater (plus a barbecue plate and soft drink). Are you looking for a cold adult beverage? Rooftop Cinema boasts cold drinks and elevated snacks from retro countertops. Additionally, they’re playing a holiday-themed classic (with wireless headphones) that’s out of this world — Independence Day. Add these events to your calendar now so you don’t miss out on all this red, white, and blue fun. Happy Independence Day!
The Fourth of July has arrived — and there are quite a few explosively fun events in the San Diego area to help you celebrate the nation’s birthday with your whole family in style. Let’s look at three of our top picks for this year. RED, WHITE, AND BOOM! AT LEGOLAND For the LEGO lover in your life, there’s no better way to celebrate our nation’s birthday than with tickets to LEGOLAND, home to California’s Red, White & BOOM extravaganza. Featuring themed entertainment, dance parties, meet and greets, a scavenger hunt, a relay race, and extended park hours to take in all the spectacular fireworks, you’ll create star-spangled memories for the whole family. AN OLD FASHIONED FOURTH OF JULY AT OLD TOWN SAN DIEGO HISTORIC PARK From 11 a.m. to 3 p.m., you can celebrate Independence Day like San Diego residents would have back in the 1800s! Old Town San Diego is located on the ancestral land of the First People, the Kumeyaay. It features historically accurate restored or reconstructed
sites that transport visitors to a time when converging cultures shaped this part of our country. The event is free; however, certain activities may require a fee.
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Summer is here, school is out, and for many athletes, it is the offseason or pre-season for their sport. The offseason is a great time to focus on strength and conditioning to prevent injuries and enhance performance. 10 TIPS FOR ATHLETES TRAINING IN THE OFFSEASON Stay at the Top of Your Game — All Year Long
Here are tips to make the most of this opportunity. 1. Training: Focus on strength and conditioning specific to the sport. Depending on the sport, this may include aspects of speed, strength, agility, and mechanics. 2. Flexibility: Improving your body’s ability to move and stretch increases performance and reduces injuries by allowing you to perform movements more efficiently. 3. Nutrition: Eat a balanced diet and stay hydrated, especially as the days heat up in the summer. 4. Sleep: Get enough sleep to help your body recover from training. Research shows lack of sleep leads to reduced athletic performance. The recommended amount of sleep depends on your age: Kids 6–12 should get 9 -12 hours of sleep; Teens ages 13–18 should get 8 to 10 hours; and Adults need seven or more hours of sleep. 5. Cross-training: Try different activities to challenge your body and stay mentally fit. Research shows that the best NCAA athletes participated in more than one sport in high school, developing various skills and avoiding overuse injuries.
6. A training log: Track your training and exercises and activities performed to see your progress. Be sure to include the number of reps and weights. 7. Goals: Set clear goals. Knowing what you want to accomplish helps you stay focused and motivated. 8. Schedule: Maintain a balanced schedule. Too much is too much — it is still summer break. 9. Guidance: Seek professional guidance from coaches, trainers, physical therapists, or sports nutritionists. 10. Injuries: Don’t risk sitting on the sidelines next season, address injuries ignored during the season. Rest in the offseason may result in pain going away, only to return when you go back to your sport. See a physical therapist. As a musculoskeletal and movement expert, your therapist will determine the contributing factors to your injury and pain and work with you to develop a program to keep you at the top of your sport.
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Not sure if physical therapy can help you? Talk with our doctor of Physical Therapy, who happens to be an athlete who has worked hard to overcome injury and stay in the game in the past. Call to schedule a free discovery session with Dr. Lindsey Rooney. Call 858-675-1133 “Not only does Physical Therapy facilitate a safe and effective return to play by enhancing strength, flexibility, and overall physical condition, it also preserves dreams. By preventing setbacks and enhancing resilience, it ensures athletes can continue chasing their passion, keeping the love for their sport alive.” -Dr Lindsey Rooney (Doctor of Physical Therapy and Athlete)
“10 out of 10 recommend! I sprained my right ankle for the second time and experienced difficulty with daily activities. They are super fun and friendly, even
when I’m sweating up a storm. After a month, I feel I have everything I need to strengthen my ankle and legs overall and hopefully prevent any further injuries. Now, I can get back to playing soccer. Thank you. I’ll miss working out with you guys.” –Analise de Guzman
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