North County Water & Sports Therapy Center - August 2020

Check out our August newsletter!


(858) 675-1133 |

15373 Innovation Dr. #175 | San Diego, CA 92128 | (858) 675-1133 12171 World Trade Dr. | San Diego, CA 92128

T he word “change” is being tossed around a lot these days. Yes, it’s true that things are always changing, as is the way of the world, but in light of everything going on, truly sweeping and drastic changes seem to be happening daily. With so much constantly shifting around us, it can be really easy to overlook some of the personal changes that many of us have been experiencing lately. But when it comes to your physical health, this is a critical time to start paying attention to how change might be affecting you. No matter where you are on the spectrum of physical fitness, if at any point you stop maintaining routines, deconditioning occurs. Whether you exercise to stay fit or to adhere to a recovery plan, halting or delaying physical activity for a period of time makes it nearly impossible to pick right back up where you left off. The human body just doesn’t work that way. When government shutdowns happen and people stay at home for six to eight weeks at a time, they stop doing regular physical activity. Gyms close, sports practices are canceled, and recovery plans shift for those who don’t feel comfortable coming in to see their therapists or working via telehealth. We’re not placing blame anywhere — these changes are inevitable, and our reactions to them are largely justified. But now it’s time to know what to do when change shifts back the other way. What we’re seeing a lot these days in our center is increased pain and injury in relation to people now getting back to the physical activities they’ve skipped for so long. People have become deconditioned after being confined at home for months, and it’s leading to pain or injury they may never have experienced before. This is when physical therapy becomes so important and useful. MEET CHANGE HEAD-ON A SIMPLE WELLNESS EXAM CAN GO A LONG WAY

when it comes to preventative measures. If you’re ready to jump into being physically active again, take a moment to discover how physical therapy can help prime you and help you avoid future injuries. Or if you’re already feeling unusual pain due to changes in physical activity, don’t put off addressing it and risk it leading to bigger problems later on. This kind of physical therapy conditioning can be useful for nearly anyone. For example, take a recent patient of ours — a 14-year-old boy! Before the shutdown, he was an active football player. But when his team’s games and group practices went on hold, he sat around the house when he’d normally be conditioning his body for football. Now, after two months, they’re practicing again, but he hurt himself the first week because his body was deconditioned. Even the youngest and most spry of us can fall victim to the detriments of deconditioning; it’s not reserved for any specific age group. So, if you’re eager to get back to your favorite physical activities, come discover how physical therapy can help first. Be proactive about getting your body in the right condition to face change, and you’ll likely save yourself time, pain, and even money in the long-run. This month, we’re offering cash-pay wellness exams as a hassle-free, no-commitment method for you to get a physical exam to then practice best steps for getting active again. Check out the insert included with this newsletter to learn more right now — you’ll thank yourself later!

Physical therapy is a great tool for addressing unexpected issues, or for recovering after injuries and surgeries, but it’s also an incredible practice

–Beth Scalone

1 (858) 675-1133


One of the world’s greatest chefs can’t be found in a restaurant. Instead, she serves fellow nuns and occasional visitors in a Zen Buddhist monastery in Korea.

To fully describe the incredible success of Jeong Kwan, you must first consider a factor that Western cuisine has ignored for millennia. While most people would assume Korean food is all about its famed barbecue, another pillar of the culture goes largely unacknowledged: Korean temple cuisine, which originated in the country’s Buddhist monasteries. A philosophy of Zen Buddhism is to not crave food and satisfy yourself only enough to be prepared for meditation, so you might think that flavor would be of little consequence in a monastery’s kitchen. However, you’d be wrong. The West’s perception of Korean temple cuisine was challenged shortly after Eric Ripert visited Kwan’s monastery and experienced her cooking during a trip to Korea. Ripert invited Kwan to New York City to prepare food in a private room at Le Bernardin, where she sent global shockwaves through the entire fine cuisine community. New York Times writer Jeff Gordinier described her plates as “so elegant, they could’ve slipped into a tasting menu at Benu or Blanca” and her flavors as “assertive,” all while being vegan. More and more critics realized

that Kwan’s combination of foraging, fermenting, dehydrating, and cooking by season was not a modern practice. In fact, Zen Buddhist monks like Kwan mastered cooking in this tradition hundreds of years ago. “With food, we can share and communicate our emotions. It’s that mindset of sharing that is really what you’re eating,” Kwan says at the start of her titular episode of Netflix’s documentary series “Chef’s Table.” She continues, “There is no difference between cooking and pursuing Buddha’s way.” Whether for enlightenment or simply connecting with friends and family, sharing home-cooked meals can be an emotionally restorative experience as much as it is nourishing. This month, indulge in something special and homemade or try your hand at Korean temple cuisine by Googling some of Jeong Kwan’s recipes.



“This is my third physical therapy session here, so I am a frequent-flyer. It’s not fun to have so many joint issues! Each time has been for a different reason, and this time it was post-knee replacement surgery. I came twice a week for 12 weeks, and it was easy to schedule my appointments. I progressed from feeling very stiff and painful to feeling less stiff and not experiencing any pain. I was told that knee PT hurts a lot, and the therapist would push me to a high level of pain. Clearly, that is not the philosophy here! They would never inflict more pain than I could handle. Let’s be honest, post-knee replacement is much more difficult than I had imagined, so a little pain was expected. I learned gradually how to improve balance, and they taught me specific exercises to do at home to improve my strength. I am now walking 5 miles and playing golf again! “They focus on the activities that you were doing before your injury so that you can do them again. It truly is amazing how the therapists seem to know exactly what to do, almost as if they had gone through the same thing and knew how it felt. This time I worked with Beth and Leslie, and they were both amazing and understanding. The best part was the leg/knee massage! I will miss that very much!

“My therapy was during the unprecedented COVID-19 period of 2020, and they took all the precautions with wearing masks and cleaning so I still felt safe coming to PT.

“Hmmm … what will I need next? The other knee? A hip? I HOPE NOT, but if I do, I will be coming here for PT.”

–Carol 2



Contrary to what some might believe, the main reason people quit running for exercise is not because of laziness or lack of motivation — it’s injury. If you’ve sustained an injury while running and have been forced to switch up your workout routine because of it, you might be tempted to throw in the towel and move on to another exercise. But you can bounce back from injury! Contact your physical therapist and read these tips for improving your recovery time and getting back on track. DON’T RUN BEFORE YOUR THERAPIST SAYS YOU CAN. It’s understandable to want to amend your therapist’s recommended running regimen if you have extra time at home, but it’s better to stick with their recommendations. If you know the change in your running routine will be challenging, then ask your therapist what exercises you can do in your restless moments. For example, strength-based exercises may be beneficial to help you improve your impact resistance. If you try running sooner than you’re supposed to, then you’re risking even more damage. Follow your therapist’s instructions closely and don’t be afraid to ask questions. PAY ATTENTION TO YOUR TRAINING PROGRESS. |As a recovering runner, you may not feel significant differences in your pain levels at first. That isn’t uncommon, so you’re likely doing fine as long

as your pain doesn’t increase. Often, an injured runner will make notable improvements to their overall performance before they begin to feel their pain ease off. That’s why it’s important to stay aware of your training and keep up with the recommended exercises. The beginning might be painful at times, but it’s all part of your journey to recovery. KEEP A JOURNAL. There’s no better way to track your recovery than keeping a journal. Use it to track how you feel each day and what your experiences are as you recover from your injury. Try to record the exercises you’ve done and note any places you’re feeling pain, but otherwise, jot down as little or as much as you want. We hope these tips help you! There’s no magic spell for recovery, but with a little effort and the right mindset, you’ll be able to put your running shoes back on and take a lap around the track in no time.



Nothing says summer like a pasta salad filled with your favorite fresh fruits and vegetables, and this combination is the perfect way to cap off a warm summer day!


• • • • • •

8 oz penne or fusilli pasta

• • • • • •

3/4 cup crumbled feta cheese

2 tbsp olive oil

2 large fresh peaches, diced or sliced 1/2 medium red onion, thinly sliced 1 pint heirloom cherry tomatoes, halved

1/4 tsp red pepper flakes

1/2 tsp sea salt Pepper, to taste 2 tbsp lemon juice

1 cup corn

6 cups arugula, packed


1. In a large pot of boiling water, cook pasta for approximately 9 minutes or until al dente. Drain pasta and place in a separate bowl. 2. In a small bowl, whisk together olive oil, red pepper flakes, salt, pepper, and lemon juice. Drizzle the dressing over the pasta and toss with the feta cheese. 3. Add peaches, red onions, tomatoes, corn, and arugula to the pasta mixture. Lightly toss to mix well. Add more olive oil, lemon juice, salt, and pepper to taste. 3 (858) 675-1133 Inspired by


Monday—Thursday 7 a.m. to 7 p.m. Friday 7 a.m. to 6 p.m. (858) 675-1133

15373 Innovation Dr. #175 San Diego, CA 92128



Schedule a Wellness Exam Now, Save Yourself Trouble Later


The Story of Zen Buddhist Chef Jeong Kwan Hear From Our Clients


Tips for Running After an Injury Peach and Arugula Pasta Salad


Local Feel-Good Stories


Feel-good stories continue to pop up in the most unexpected places throughout our San Diego communities as people strive to create bright spots in hard times. Here are a few of our recent favorites.

Rocks of Hope

pandemic has since inspired members to dig deeper, and they’ve now raised funds for materials, teamed up with aspiring engineers to receive professional designs for PPE, and donated over 400 pieces to local hospitals and other facilities in need.

An 8-year-old girl is bringing smiles to her Eastlake neighborhood one rock at a time. Ava and her mother have been spending weeks painting small round stones in bright colors and adorning them with words like “peace,” “safety,” and “hope” then placing them around local neighborhoods for people to spot. When interviewed by ABC 10 news, Ava simply explained that she understands people are sad right now, so she just wanted to bring a little bit of brightness to their lives, even if it’s just for a moment. Rocks of Hope has quickly become a movement garnering participation from dozens of families.

Camp Pop and J

Max’s favorite summer activities are canoeing, kayaking, and water skiing at the outdoor camp he attends every year in Maine, so he was heartbroken when the camp announced it would be canceled. That’s when his grandparents, Tim and Joy of Pacific Beach, jumped into action. They’ve carefully planned and dedicated much of their summer to exciting outdoor activities akin to Max’s camp, like hiking, archery, exploring natural parks, playing on obstacle courses, cleaning up city beaches, and even swearing Max in as a junior park ranger. Their intention in creating “Camp Pop and J” is simple: They want to make their grandson smile the way he’s always made them smile.

3D-Printing PPE

Personal protective equipment (PPE) continues to be in short supply for many professionals around the country, so members of a 3D-printing club at a local high school have taken it upon themselves to help. The club began with an educational focus to learn about the exciting technology of 3D-printing. But the club lacked funds to actually print anything when it first started. The 4

We are dedicated to your health, so we are offering the ANNUAL WELLNESS EXAM 50% OFF.




One of the best tools in a PT’s prevention arsenal is the movement screen. By analyzing your fundamental movements with a movement and flexibility screen, our PTs can get a clear picture of what your future will bring. Based on the information gathered, a physical therapist can help you safely reach your fitness goals and teach preventive strategies that can be incorporated into your daily life.

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Are You Wanting to Do More Workouts in the Safety and Convenience of Home? Want to Know How Your Fitness Level Matches Up to Others in Your Age Group? Has your exercise and activity level changed in the last few months? Call and schedule a physical therapy wellness check. Do you feel pain or discomfort or strain when doing something you love? Call and talk to one of our therapists so we can help you get the care you need — before the pain leads to more problems and keeps you from doing the things you love. Do you want to start a fitness program but are not sure where to start? Our therapists can help you get started by designing a program that is right for you. Want convenience and safety? Ask us about video sessions (also known as telehealth) . The marvels of modern technology allow us to use a secure method to meet with you through a real-time video visit (with no travel time, need to get a sitter, or reason for you to leave work).


What Clients Are Saying as They Come Back to Therapy: “I was doing great, then we had the quarantine where I did not do my usual workout. When things opened up, I went back to my usual workouts and now I have pain again.” “I started up in football practice by doing sprints; now, I’m having heel pain.” “I’ve been painting my living room, moving furniture, and reaching overhead; now, my shoulder and neck hurt.” We are offering the annual wellness exam 50% off. This can be done in the clinic or by video consult. Call today to get scheduled with your therapist: 858-675-1133.

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