Kaizen Physical Therapy - April 2020

APRIL 2020

K aizen S eattle . com | 206-524-6702


If you’re not a baseball fan, you might find the sport boring. But as someone who has played baseball since I was a little kid, I can tell you the sport is anything but boring. On the surface, there’s a lot of downtime in baseball, but in between every pitch, the pitchers, catchers, batters, and coaches are all working on their strategies. Then, it’s up to the defense or batters to respond to those strategies. That intellectual dynamic in baseball is what makes it so enjoyable for me. Baseball was one of the first sports my parents introduced me to, and it was the sport I gravitated toward. I often played shortstop or in the outfield. It’s hard to explain what exactly drew me toward baseball, but I think it might have to do with the feeling of catching a fly ball or the bat tingling in your hands as you send the ball soaring over the pitcher’s head. When I was playing baseball, I don’t think I fully appreciated what the opportunity to play really meant. Youth sports are so valuable to kids.

They provide kids with a chance to burn off some energy, and they're a great stress reliever for the everyday pressures that come from growing up. It’s a powerful way to get kids to be active, which, as a busy adult, I know is a valuable thing to find time for! There are so many lessons I learned as a young athlete that I still find valuable to this day. In addition to the time I spent playing on the diamond, I spent a lot of time watching others play, too. Like many Seattle natives, I’ve been a fan of the Mariners my whole life. When I was growing up, the Mariners had a packed team with a lot of potential! It was fun to watch those games, and I was fully invested. two decades. With the Washington Nationals World Series win this past season, the Mariners are the only remaining MLB team to not play in the World Series. Regardless of how heartbreaking it is to be a Mariners fan, I’ll always remain hopeful! But as any Mariners fan will tell you, it’s been tough to watch our team the past

Today, the closest interactions I have with baseball are the games I catch on TV or the athletes I help in person at Kaizen Physical Therapy. The most common pains we see involve shoulder and elbow injuries. We always advise athletes to continue their strength training and work out regimens in the off-season to prevent these injuries from occurring in the first place. Our team also offers physical assessments for athletes in order to give them a complete rundown of their strength levels and troublesome areas to monitor. The assessments are highly effective in preventing injury or limiting damage from injury. Call our office today to get started on your assessment. Good luck to all our spring athletes, and, as always, Go Mariners!

“It’s hard to explain what exactly drew me toward baseball, but I think it might have to do with the feeling of catching a fly ball or the bat tingling in your hands as you send the ball soaring over the pitcher’s head.”

–Dr. Colin Sisco

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Whether your New Year’s workout routine is finally embedded in your schedule or you’re still trying to make it happen, always remember that your mind is just as important as your body. On some days, you may feel like anything is possible, and on others, it may feel impossible to even get out of bed. Don’t worry, that’s totally normal! There’s no reason to feel ashamed if you’re struggling with gaining steam and motivation for your workout. Here are some mental strategies to help you get firmly into your routine this year and the years to come. The season of sniffles and sneezes is upon us, but you don’t have to let your allergies stop you from enjoying gorgeous April blooms and fresh spring breezes. Try these natural solutions to help combat your allergies and breathe a little easier this spring — though if your allergies are persistent, seek professional medical help. EAT THEM AWAY Food is often overlooked as a method to fight your allergies, but make no mistake: The nutrients in some foods can do wonders for your body! Use this to your advantage by choosing ingredients proven to fight the sniffles. Raw, local honey has the ability to soothe scratchy throats, which protects the airway passage from further damage. ( Warning: Children under the age of 1 should never consume honey.) Also on the sweeter side, the naturally occurring enzyme in pineapple, bromelain, has been shown to ease

STARTING YOUR WORKOUT What’s the hardest part of working out? For most people, it’s not the heavy weights or the long cardio sessions — it’s actually beginning. Sometimes, people will wake up and think that the gym or an at-home workout isn’t possible that day as they lay in bed. Some people will psych themselves out of working out because their time is limited, or they worry about how tired they’ll be after the workout (especially after or before a busy day). Instead of thinking of reasons you can’t or don’t want to go, focus your mind only on the task of starting. Stepping into your workout space will often give you the mental push to actually work out. It’s also best to leave the all-or- nothing mindset behind — a 45- or inflammation and swelling, while quercetin, found in tea, red wine, and apples, can act as a natural antihistamine. If you’re looking for something more savory, spicy foods can light a fire under your mucus, break it up, and clear your nasal passages. POKE THEM AWAY Acupuncture is an ancient Chinese treatment method that pinpoints specific pathways crucial to the flow of energy throughout the body and reopens them through strategic needle placements. While studies have yet to prove that acupuncture can serve as a stand-alone treatment for allergies, it has been shown to aid in symptom management. Acupuncture can also decrease pain and release built-up pressure caused by congestion. DRAIN THEM AWAY Have you ever just wanted to open your nose and flush out all of your congestion? With a neti pot, you can! Simply create your own saltwater

solution with filtered water — do not try this with unfiltered water, as deadly organisms can enter your body this way — and 1 teaspoon of salt. Some experts even suggest adding a pinch of baking soda to the mixture to soothe the bite of the salt. Next, pour the solution into the pot. Tilt your head to one side over a sink, pour the mixture from the pot into one of your nostrils, and let it drain out the other side. Repeat on the opposite nostril and feel the relief!


55-minute workout isn’t required every single session. Life happens, and even if it’s a short exercise, your workout will actually energize you for the rest of your day. PUSHING YOURSELF TO THE LIMIT Studies have found that the most successful people share grit: the ability to work hard and endure even the most difficult times. Workouts will burn, and the motions may feel uncomfortable or even painful, so it’s crucial to have the grit to push yourself to the limit. Rather than give up, you should embrace the pain and see it as a sign you’re growing stronger. Adjust your inner vocabulary. Anything that seems “uncomfortable” should be reconsidered as “intense” but something you can work through. Of course, be careful of injury pains!

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Did you know that there are over 2.5 million acres of garlic in cultivation worldwide? It’s no wonder: Garlic boasts a fascinating history, has unparalleled health benefits, and is used in so many different types of cuisine around the world. Plus, garlic just makes recipes tasty! National Garlic Day is April 19, so here are some facts to help you brush up on your knowledge and celebrate it to the fullest. Humans have been using garlic for a variety of purposes for over 5,000 years. It originated in central Asia and rapidly spread to many civilizations and cultures around the world. Its nutritional and remedial benefits quickly made it popular in recipes, medicine, and even magic potions. Its pungent aroma was thought to ward off evil beings like witches and vampires, and ancient Greek warriors ate it to instill strength and courage. Egyptians HISTORY

worshiped the plant and even used it as local currency. It’s still loved by many today, though it is primarily used for cooking.


Throughout history, garlic has been used to treat wounds, cure asthma, combat diseases, and even fight gangrene. Today, its recognized health benefits are a little more practical but no less astounding. Garlic contains vitamins, minerals, and antioxidants that can boost immunity, reduce inflammation, lower cholesterol, promote healthy hair and skin, and fight fungus and bacteria. The best way to take advantage of these benefits is by eating it raw, but if you can’t deal with the lingering stinky breath, following proper cooking methods can still yield healthy results.

eight weeks if the skin is unbroken, and around two weeks for individual cloves. Garlic works well in recipes that call for its relatives, like onions, shallots, and leeks. When cooking with garlic, the finer you mince and mash, the more flavor you’ll get. You should also let your garlic rest between chopping and cooking, and add it to the pan near the end of the recipe to better preserve its nutrients and flavor. Garlic breath can often be combated with a little bit of lemon juice, but if you’d rather let it linger and savor the flavor, your secret is safe with us! SESAME ZUCCHINI NOODLES Inspired by PaleoRunningMomma.com


When buying garlic, avoid shriveled or soft bulbs. Its shelf life is roughly



1. If you have a spiralizer, use it to cut zucchini into noodles. Otherwise, use a peeler. Salt zucchini. Allow zucchini to “sweat” out water for 1 hour, wrap in a paper towel, and squeeze the water out. 2. In a food processor, blend dates with almond butter and aminos until smooth. • 4 medium zucchini • Salt, to taste • 3 medjool dates, pitted and softened in warm water for 5 minutes • 3 1/2 tbsp creamy, unsweetened almond butter DIRECTIONS

• 3 tbsp coconut aminos • 3 tbsp pure sesame oil • 3/4 tsp fresh ginger, grated • 2 cloves garlic, chopped • 2 tbsp apple cider vinegar • 3 scallions, thinly sliced • 1/4 cup chopped almonds

3. Add sesame oil, ginger, garlic, and vinegar and pulse until sauce is smooth. 4. In a pan, sauté zucchini noodles until heated and slightly softened. 5. Toss zucchini noodles with prepared sauce and top with scallions and almonds.

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206-524-6702 KaizenSeattle.com

5025 25th Ave. NE, #201 Seattle, WA 98105






We’ve all heard that laughter is the best medicine, and it turns out that human physiology supports this claim. When we laugh, our body releases a flood of feel-good chemicals and neurotransmitters. Our blood flow increases, and our production of cortisol, a hormone associated with stress, decreases. Oh, and laughing also burns calories! The feel-good, endorphin-inducing benefits of laughter are exactly what prompted Dr. Madan Kataria to develop laughter yoga in 1995. Laughter yoga incorporates breathing, stretching, clapping, and of course, laughing. Kataria developed the initial idea after coming across research into the benefits of laughter on overall health and well-being. He began to put the

research into practice by telling jokes to his patients, and after seeing the positive effects, he took his material to a local park. Parkgoers, who were initially skeptical, joined in on the practice, and the first laughter yoga club was born. The laughter meetup had everyone in high spirits — until the group ran out of jokes. Unsure of what to do next, Kataria found another medical book suggesting the group didn’t need jokes to laugh. Fake laughter is just as beneficial as the real thing because the body can’t tell the difference between the two. Collaborating with this wife, Madhuri, Kataria combined common yoga warmups and breathing techniques with facilitated laughter to create the

form of laughter yoga that is practiced worldwide today.

If you’re interested in trying laughter yoga for yourself, then you’re in luck. Laughter yoga clubs exist across the United States and the world. Videos on YouTube can teach the basics, but laughter yoga tends to be most beneficial in a group setting. Just think about the last time you found yourself in a fit of giggles with a group of friends or during a comedy show. Didn’t it feel great? Rather than wait for a silly situation to trigger laughter, use laughter yoga to promote laughter and alleviate stress on any day at any time.

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PAIN RELIEF without medications, injections, or surgery is NOW AVAILABLE.

Kaizen Physical Therapy is one of the few clinics in Seattle to acquire a Class IV FDA approved Deep Tissue Therapy Laser. Natural pain relief is our goal for patients suffering from acute or chronic pain. We can offer you a 100% natural treatment option that has the ability to decrease your pain and swelling, improve your mobility, and get you back to what matters most in your life. The Deep Tissue Therapy Laser works by targeting injured tissue with light energy, stimulating damaged cells, and increasing circulation to the painful area. This creates a cascade of healing responses in your body, reducing inflammation, speeding up healing, and decreasing or eliminating your pain. Treatments take just a few minutes, but the therapeutic effect continues to soothe and heal long after you leave the office. This is FAST, SAFE, PAINLESS, and 100% NATURAL, without unnecessary medication, injections, or surgery.

For a limited time , we are offering 1–2 weeks of FREE laser treatments for those who are interested. To schedule your free treatment, call 206-524-6702 and ask for Lulu. She can get you set up with one of our physical therapists to administer this treatment during a time of day when you would be the only patient in the office. This way you can receive the treatment and still practice social distancing.

The laser can treat the following conditions:

» Soft tissue injuries and pain » Nerve pain/ neuropathies » Toenail fungus » And more

» Lower back pain » Neck pain » Sciatica » Arthritis » Bursitis » Plantar fasciitis » Carpal tunnel

» Tennis elbow » Rotator cuff injuries » Migraines » TMJ » Sports injuries » Sprains and strains » Shoulder pain




Patient Testimonials

“I had a tummy tuck surgery on May 24, 2007. After the procedure, a lump, hematoma, scar tissue, swelling, and pain lingered below my breast bone. After just two treatments by the LiteCure Laser, my swelling and pain have decreased tremendously. I am looking forward to having one more treatment. There is no question that this laser was the best thing that has happened to me because I avoided another operation just by having two treatments. Having had this experience, I am able to serve my patients with deeper understanding and faith in this miraculous machine.” “As a professional soccer player, I am constantly managing aches, strains, and pain. Since treating my hamstring injury with the LiteCure Laser, my recovery time has been really fast. I was skeptical at first. My time is valuable, and I cannot be messing with some new toy. However, the results were truly dramatic. I like the fact that it is noninvasive and drug-free. It has helped me get back in the game post-injury in record time and allowed me to perform at my peak, as I am typically pain-free after one or two consults with the laser. I would recommend this treatment to any athlete looking to optimize healing time. The LiteCure Laser is my go-to modality for serious pain relief.” – Michelle G.

– Christie Rampone, Defender for the U.S. National Soccer Team

Most treatments can be done in less than 10 minutes. Many patients feel immediate relief and the enhanced metabolic effects last for 16–36 hours after treatment application. To schedule your FREE 1–2 weeks of treatment, call 206-524-6702 now to inquire about our Class IV Deep Tissue Laser and how it can help you feel better, heal faster, and get back to normal.

–Dr. Colin Sisco, PT

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