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Focus Physical Therapy Bi-Monthly
February/March 2024
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A Heart-Centric Approach to 2024 For most of us, our adventurous New Year’s resolutions have already fallen by the wayside. It happens to the best of us! January passes, and our motivation to get fit seems to slip by as well. But February isn’t just a regular month; it’s also American Heart Month, and I want to share why your heart health should motivate you to get back on track with your health goals. fitness program you have planned. Without proper preparation or by starting too fast too soon, you can experience injuries such as plantar fasciitis, knee damage, and more. Reconnect With Your Fitness Goals This American Heart Month!
Cardiac problems don’t just come from a lack of activity, though. Your diet and lifestyle are also vital components of your heart health; you must factor these into your 2024
Heart disease is a critical issue across the nation, and nearly every 40 seconds, someone in the U.S. has a heart attack. According to the Centers for Disease Control and Prevention, almost 1 in 20 adults ages 20 and older have coronary heart disease, which is the most prevalent type of heart disease in the country. You often can’t tell how much damage has been done until it’s too late. That’s why working proactively to protect your heart is key to staying healthy. I’m sure you already know the importance of exercise in keeping your heart healthy. But it’s also crucial to know that you can start slow when increasing your activity. It doesn’t have to be anything crazy! Just a daily walking program can boost your heart health. Consistency and getting on the right path is what matters most. Start slow and increase your cardiovascular activities over time! It doesn’t have to be the traditional walking or running to get your heart healthy. Any exercises at home that increase your heart rate work! What is important is that you properly prepare your body beforehand. Our team can help you prepare for whatever
health goals. According to the American Heart Association, your diet should include:
movements to get my heart rate up. While I wish I could say that I spend at least a half hour doing this, it often ranges from 5 to 25 minutes. However much I can fit into my routine, I do it! You’ll find that even if you plan for just a few minutes, you’ll move for longer than intended. If you want to learn how to improve your heart health, the best place to start is at our clinic with a movement analysis. We can use this assessment to understand your movement patterns, posture, walking/ running practices, and so on to create a safe, personalized workout plan for your body. Schedule a visit with us to get started! My team and I wish you the best of luck on your 2024 health and fitness resolutions! –Julian Manrique
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A wide variety of fruits and vegetables
Whole grains
Healthy sources of protein (such as legumes and nuts or lean meats like fish)
Minimally processed foods
Minimized intake of added sugars Limited or preferably no alcohol intake
As for your daily lifestyle, smoking, poor sleep, and high stress levels can all play a tremendous factor in your heart health. I suggest taking a few minutes every day just to recharge and decompress as best you can. Personally, I like to start my day with a devotional stretching exercise that not only helps get my body moving but also helps me destress! I’ll lie flat on my back and read to support my posture and do some light
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excellent choices as they conform to the shape of your neck and head, ensuring optimal support. Stomach Sleepers: The Flatter, the Better Stomach sleeping is generally not recommended due to the strain it puts on your neck and back. However, if this is your preferred position, choose a flat or no pillow. This helps keep your neck as straight as possible. A soft down pillow or a thin memory foam can work wonders in providing just the right amount of comfort without compromising your neck’s position. If you’re unhappy with your sleep position, gradually shift your sleep position. For instance, if you’re a stomach sleeper, try moving to side sleeping with body pillows for support. Remember, changing habits takes time, and comfort is the key to a good night’s sleep. Your pillow plays a pivotal role in ensuring a pain-free wake-up call. Choosing the right one for your sleeping position enhances your sleep quality and invests in your neck’s long-term health. Say goodbye to those pesky neck pains and unwelcome headaches, and embrace mornings filled with pain-free vitality. CHOOSING THE RIGHT PILLOW FOR A PAIN‑FREE MORNING
Waking up with a stiff neck or a throbbing headache is the worst way to start your day. Often, the culprit is as simple as the pillow you rest your head on. Choosing the right pillow based on your sleeping position is not just about comfort but neck health and sleep quality. Here are three options for your best pillow based on how you sleep. Back Sleepers: A Balancing Act Back sleepers need a pillow that supports the natural curve of their neck. A too-high pillow can strain neck muscles, while a too-flat one can cause your head to fall back, both leading to morning discomfort. Ideally, a medium-thick pillow, preferably memory foam, works best. It cradles your head and neck, providing a balanced alignment. Side Sleepers: Height Matters Side sleepers have a larger gap to fill between their head and the mattress. A firm, high pillow is essential to align your head and neck with your spine. Memory foam or a high-fill down pillow are
WHAT OUR PATIENTS ARE SAYING ...
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!
“Here I am at the finish of the Camino in front of the famous Santiago de Compostela Cathedral. I could not have made it without Focus PT and your help. It took a team; you were a huge part of my team.” –Greg H. “This was my second visit to Focus Physical Therapy, and with a very good outcome. Great results! Very nice staff!” –Anna A.
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• Focus Physical Therapy • Call 949.709.8770
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Fitness Resolutions With Caution
The Key to Avoiding Overuse Injuries in Your Fitness Routine
As the new year continues, many people plan to adopt a healthier lifestyle, often including a commitment to regular exercise. While we always support those looking to be more active, it’s crucial for those who have been relatively inactive to approach their fitness goals cautiously. Attempting intense exercises without proper preparation can lead to overuse injuries, undermining your health goals. People who are typically inactive may not be accustomed to the physical demands of intense workouts. Overuse injuries occur when there is an imbalance between the intensity of the exercise and the body’s ability to recover. These injuries are often a result of repetitive stress on specific muscles, joints, or tissues without adequate rest and recovery periods. Common Overuse Injuries 1. Shin Splints: This painful condition
activities. Beginners who suddenly engage in high-impact exercises may experience shin splints due to the increased stress on the lower leg. 2. Achilles Tendinitis: Overuse of the Achilles tendon, which attaches the calf muscles to the heel bone, can
intensity and duration. This allows the body to adapt and build strength without overloading vulnerable areas. Adequate warm-up and cool-down routines are also essential. Dynamic stretching before exercise helps prepare the muscles, while static stretching after a workout promotes flexibility and aids in recovery. Additionally, as you embark on your fitness journey, incorporate rest days into your routine to allow your body to recover. Overtraining without sufficient rest can contribute to overuse injuries. Our team can help you prepare for your 2024 fitness goals with our movement analysis. This analysis can identify potential issues in your movement patterns and help us tailor exercise programs to your specific needs. If you want to stay on track with your fitness resolutions without an injury, call our team at (949) 709-8770 .
lead to tendinitis. This condition involves tendon inflammation and can cause severe pain and discomfort during movement.
3. Plantar Fasciitis: This overuse injury is common for beginners and professionals. When the plantar fascia, a thick fibrous tissue in the foot, becomes inflamed, it can cause intense pain. How to Prevent Overuse Injuries To prevent overuse injuries and ensure a safe transition into a more active lifestyle, beginners should start with low-impact exercises and gradually increase the This dish will have your guests going down on one knee to marry you … or this delicious chicken. Remember, the quickest way to someone’s heart is through their stomach! MARRY ME CHICKEN Inspired by HealthyLittlePeach.com
affects the shinbone and is often associated with running or jumping
HAVE A LAUGH
Directions
1. Season chicken with salt and pepper. In a skillet over high heat, add olive oil and allow it to heat up. Then add chicken. 2. Let cook for 6 minutes or until golden brown. Repeat on the other side. Remove cooked chicken to a plate and set aside. 3. Reduce heat to medium and add minced garlic, broth, and heavy cream to the skillet. Stir sauce for 1 minute. 4. Add sun-dried tomatoes, oregano, and red pepper flakes to the mixture. 5. Bring sauce to a simmer, then reduce heat to medium-low. Add chicken back to the skillet, coating each side. Cook until chicken reaches 165 F.
Ingredients
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3 boneless chicken breasts
1 tsp salt and pepper
1 tbsp olive oil
3 cloves garlic, minced 1 cup chicken broth 1/2 cup heavy cream
3/4 cup sun-dried tomatoes
1 tsp dried oregano
1/2 tsp red pepper flakes
Focus Physical Therapy • Call 949.709.8770 • 3
30212 Tomas, Ste. 120 Rancho Santa Margarita, CA 92688, USA
949.709.8770
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
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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Tackle Your Health Resolutions With Heart Health in Mind
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The Secret to Pain-Free Mornings
What Our Patients Are Saying
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Avoid Overuse Injuries on Your New Year’s Fitness Journey
Marry Me Chicken
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3 Reasons to Take a Cat Nap
The Power of Power Napping A 15-Minute Nap Can Boost Your Mood, Happiness, and Health
To some, a nap is a vital part of a daily routine. To others, naps are accidents and should be avoided. Power naps — also known as “cat naps” — are short, usually around 15–20 minutes, and many believe such a tiny amount of sleep can’t be helpful. You can’t even get to the REM sleep stage. However, peer-reviewed studies show power naps can have many benefits for their minimal time investment. Here are three ways you benefit from adding a 15-minute sleep session to your daily routine. Think Clearer Napping is excellent for sharpening your cognitive powers. High sleep quality leads to better memory, fast response times, and mental clarity, so a power nap is perfect for fitting a little more into your schedule. But while a cat nap can sharpen your focus, a longer nap might hinder you. Long naps
go through the entire sleep cycle and result in grogginess, impairing brain function for a short time.
as regular naps can lower blood pressure, which means you’re at a lower risk of a stroke or heart attack. People who don’t get enough sleep have more frequent headaches, immunological issues, and an increased appetite. Gaining weight
Lower Stress People get cranky when they’re tired. Less sleep
causes aggression, emotional outbursts, and mood changes. Adequate sleep makes you feel
a lot better — emotionally and physically. While power naps aren’t the solution to every problem, they can be a lifesaver in high- stress situations. Consider taking a cat nap if you’re under a tight deadline. Doing so can boost productivity and lower stress levels. Live Longer Power naps help more than just the brain. They also benefit the cardiovascular system,
then leads to many other health problems, so those who want to lose weight should also watch their sleep schedule. In short, fit a power nap into your schedule regularly. Cultures around the world take midday naps for a reason. If power naps don’t help you feel better, consider visiting a doctor. Constant exhaustion — especially insomnia — can indicate other health problems lurking.
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