North County Water & Sports Therapy Center - January 2022


(858) 675-1133 |

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


Last month, I was proud to announce our upcoming clinic expansion project. With so much to look forward to, I want to share some of the exciting opportunities to come along with it! Not only will we be hiring more talent to better serve our patients, but we are also thrilled to have more space to help us refine our systems, processes, and therapy center. With more room, we can serve more patients and offer more educational classes and workshops within COVID-19 safety protocols. Both our balance training and wellness programs are expected to undergo some great development

and growth. We are also hoping to get some new equipment, including parallel bars, to enhance the treatment options for our patients. With the expansion, we can offer more movement screenings to assess the quality of movement in our patients. Along with wellness checks, these screenings help us to identify areas where problems may arise in the future. A large part of physical therapy involves preventive and proactive efforts to prevent injury and keep our patients out of the office as much as possible. When you think about it, you see your primary care doctor regularly for checkups and preventive exams, your dentist for cleanings, and you even take your car in for regular oil changes to keep it in prime condition. Your bones, muscles, and joints are no different. However, sometimes, we put ourselves on the back burner, even when we are in a lot of pain. Oftentimes, we try to just “deal with it” so we don’t miss out on certain things. But, you wouldn’t just deal with a heart condition or a toothache, would you? Our expansion allows us to better provide preventive care to all of our patients to stop a problem in its tracks or prevent it from arising in the first place.

In 2022, we hope to help our patients reach their prime health and enjoy an active lifestyle while preventing surgeries and excessive medication. In the office, not only do we treat people when they are hurting or injured, but we also provide education to make sure they don’t keep returning to the office. By giving our patients the tools to better take care of themselves, we enable preventive care to keep them happier and healthier. Here at North County Water & Sports Therapy Center, we hope you’ll lean on us to help you make your health a priority and are proud to announce that we now have the space to better accommodate everyone. Make 2022 your year — a year of refinement. Bring out your best self while properly treating any pain, preventing any future issue, and making health and wellness a priority. You are worth it!


We wish everyone a very happy and healthy new year. Happy 2022!

1 (858) 675-1133

A 2019 survey by Ask Your Target Market showed 80% of respondents appreciate receiving thank-you notes — but only 22% of respondents report regularly sending them. That’s a pretty big discrepancy. During the holiday season, you probably received several gifts and may have been hosted at a family member’s house, so now is the perfect time to revive the dying art of the thank-you note. If it’s been a while since you last wrote one, fear not. Here’s everything you need to know to get started. Know When a Note Is Needed. You should strongly consider sending a thank-you note any time you receive a gift, but they are particularly expected after big events like weddings or showers. It’s also good form to send a note whenever someone has done you a big favor or hosted you at their house. Professionally, thank-you notes should always be sent after job interviews. Notes should be sent as soon as possible, ideally within one month of the gift or event. Use Paper. It may seem old-fashioned, but that’s exactly what makes it special. In fact, the Ask Your Target Market survey found that 72% of respondents thought handwritten notes were more meaningful than electronic ones. Even if your handwriting is messy, your recipients will BRINGING BACK A LOST ART YOUR GUIDE TO WRITING A THANK-YOU NOTE

appreciate the personal touch. Exceptions apply for thank-you notes sent after job interviews — due to time sensitivity, these are best sent via email.

Be Specific. Especially when you’ve got a large stack to get through, it’s pretty tempting to write the same note over and over again, changing only the salutation. Don’t give in! While it’s fine to have a template, recipients will recognize when the note you sent them is generic. Be sure to mention exactly what you’re thankful for (not just “the gift”) or how you plan to use the gift.

Now, you’re ready to let people know how much you appreciate them in a way that’s both simple and classic. Your family, friends, and colleagues will be impressed, and who knows, you just might start a trend. MEET DELLA SCHWEITZER

Della is a dedicated, hands-on clinician with more than 20 years' experience in outpatient orthopedics. She's passionate about helping her patients regain function and improve their quality of life. She also enjoys sharing her knowledge and experience to help patients prevent future injuries and stay healthy and independent. She has obtained her certification as an ergonomic specialist and conducts workshops, training, and individual workplace assessments. As a Certified Clinical Instructor, Della enjoys mentoring students following in her footsteps into a rewarding career in physical therapy. Della is a San Diego native. She enjoys traveling with her family, snorkeling, whale watching, and hiking with her dog Bailey. 2


Reduced Risk of Injury If your muscles are tight and you start working out, your chance of injury increases. Stretching helps to loosen your muscles and allows them to move easier. This still does not mean you should stretch right before working out, but by creating a routine where you stretch in the morning or at night (or both!), your muscles will stay looser, helping prevent muscle strains and tears. Improved Balance and Posture Strong posture and balance are essential for both everyday activities and athletic performance. Good posture is necessary for spine health, and you need good balance to do everything from walking down the street

We’ve all been advised to stretch before working out or performing physical activities. However, some recent studies have cautioned against this practice, claiming it may lead to an increased chance of getting injured. Regardless, this does not mean you should cut stretching out of your life completely. Stretching is not just for athletes. Everyone can benefit from this practice, and there are many advantages that come with improving your flexibility. Getting in the habit of stretching after you wake up and before you go to bed can benefit many aspects of your overall health.

to standing and sitting. The flexibility gained through stretching improves the muscles that are needed for correct posture, and you will also increase your range of motion. Relaxation and Reduced Pain There are also certain stretches that help lengthen and open your muscles. When your muscles are looser and relaxed, you’re less likely to feel pain or experience muscle cramps. Stretching can work wonders for people suffering from lower back pain. This pain is often caused by tight muscles, and stretching will loosen them and relieve that pain. Stretching can also help your mind loosen up and unwind, which will relieve stress and improve your mood.

Here are our top three benefits!



Inspired by


8 cups root vegetables of your choice, chopped

• • • • •

1/2 cup hummus

4 handfuls baby kale 2 small avocados, sliced

• • • •

2 tsp olive oil

1/2 tsp salt

Balsamic glaze

1/4 tsp black pepper 2 cups quinoa, cooked

Optional: Garnishes of your choice (lemon juice, fresh herbs, etc.)


1. Preheat oven to 400 F. 2. On a large sheet pan, toss root vegetables in olive oil, salt, and pepper. Spread them evenly and roast until fork tender, about 40 minutes, stirring and flipping halfway through. 3. In a serving bowl, layer 1/2 cup warm quinoa with 2 cups root vegetables, 2 tbsp hummus, 1 handful of baby kale, and 1/2 an avocado. Repeat for the three remaining bowls, drizzle with balsamic glaze and any other desired toppings, then serve and enjoy! (If you don’t want individual bowls, you can mix everything together into a salad!) Makes 4 bowls 3 (858) 675-1133


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



The Year of Refinement


The Lost Art of the Thank-You Note

Meet Della Schweitzer!


Get Stretching! Root Vegetable Buddha Bowls


San Diego Events in January


Hello, 2022! We are ready for you here in San Diego. As the hustle and bustle of the holidays settle down, the fun and excitement carry on. Be sure to get in on the local fun this month! San Diego Waterfront This time of year, head out to the San Diego Waterfront and enjoy beautiful weather to stroll and take in the sights. Starting from the Embarcadero Marina walking north to the Maritime Museum, there are many fabulous things to see and do. You can even book a San Diego Harbor Cruise at the Embarcadero San Diego for a great experience with family and friends. San Diego Brewfest On Jan. 8, the 11th annual San Diego Brewfest takes place! The event features over 70 breweries, 200 beers, and 10 food trucks; fun

will be had by all! Lawn games and cover bands will keep everyone entertained as you kick back and enjoy some of the greatest brews and food! Monster Jam From Jan. 15–16 at Petco Park, get ready for full-throttle action! See your favorite trucks live and get in on the races! Those Monster Jam freestyle events can get pretty crazy, so get ready to be wowed! Big Salsa Festival San Diego From Jan. 14–17, get your dancing shoes on! This four-day Latin event will feature dance classes, live music, live performances, and a giant party for all. Attendees have many different passes to choose from, so be sure to check them out!

San Diego Whale Watching Between December and April, gray whales migrate from Alaska to Mexico. At almost 10,000 miles round trip, it’s one of the largest migrations of any mammal! Check out some San Diego whale watching tours to get a glimpse of them off the coast! They don’t disappoint! 4

Most Americans don’t move enough despite proven benefits, such as the reduced risk of some cancers and chronic diseases, improved bone health and cognitive function, weight control, and overall quality of life. The good news is that with regular physical activity, you can prevent and improve many chronic conditions. The goal of this at-home self-assessment is to get you thinking about your level of fitness. It features six exercises to gauge your flexibility, balance, strength, and cardiovascular capacity. These exercises are inspired by evidence-based testing used by physical therapists. The assessment is not meant to replace a formal evaluation by a physical therapist. If you have an injury or condition that limits your movement, or want to take your fitness to the next level, a physical therapist can help. Our physical therapists are movement experts who improve quality of life through hands-on care, patient education, and prescribed movement. If you want help with assessing your physical fitness and/or developing fitness routine, CALL US TODAY and schedule your wellness screen. INSTRUCTIONS Measure your completion of each exercise below as follows: able to do, able to do partially (but may need support or modifications), or unable to do. Do not attempt any of these exercises on your own if they seem too challenging, if you have a preexisting condition, or another health issue that may impact your safety. These exercises should not cause pain. If you experience pain, stop and make a note of it. If you’re unable to do an exercise, take note and don’t be alarmed. It’s the New Year CHOOSE MORE MOVEMENT: ASSESS YOUR PHYSICAL FITNESS

Materials Needed: Stopwatch or timer, smartphone or another step counter, straight-backed chair, and a mat or rug.

EXERCISES 1. Flexibility | Apley’s Scratch Test Primary purpose: To check the flexibility in your shoulders.

Instructions: Start by reaching your right arm overhead and behind your neck to touch your upper back. Lift your left arm and move it around your left side to your lower back, then slowly reach upward as far as possible toward your right hand. Do they touch, or are they close to touching? Are they overlapping? Does one side feel tighter than the other? Switch sides and note your results.

 Able to do  Able to do partially

 Unable to do


... CONTINUED FROM FRONT 2. Flexibility | Seated Sit and Reach Primary purpose: To check the flexibility of your hamstring and lower back. Instructions: Sit on the edge of a chair, which can be placed next to a wall or sturdy surface, like a counter, for safety. Stretch out your right leg with the foot flexed. Bend your left leg with your foot flat on the floor. Placing one hand on the other, reach as far down the right leg as you can toward your toes. Keep your back straight, head up, and hold for two seconds. Switch sides and note your results.

 Able to do  Able to do partially  Unable to do

3. Balance | Timed Single Leg Stance (30 seconds) Primary purpose: To check your balance and coordination. Instructions: Stand upright, barefoot, with feet close together. Have a stable surface nearby, like a counter, that you can grab if you start to feel unbalanced. Cross your arms over your chest, then begin to lift one foot off the ground without touching it with your other foot or leg. Aim to hold for 30 seconds, if possible, then switch sides and note your results.

 Able to do  Able to do partially (held for _______ seconds  Unable to do

4. Lower Body Strength | Timed Sit to Stand (30 seconds) Primary purpose: To check your lower body strength. Instructions: Using a freestanding, straight-backed chair with no armrests, sit with knees at 90 degrees and feet parallel and hip-distance apart. Your back does not need to be completely against the back of the chair. With arms folded, stand up fully, allowing the legs to straighten without pressing the back of your legs against the chair for support. Sit back down, touching your buttocks to the chair. Repeat and do as many as you can in 30 seconds, and note your results.

 Able to do  Able to do partially  Unable to do Number performed in 30 seconds = _____

5. Core strength | Timed Partial Sit-Up Test (one minute) Primary purpose: To check your core strength. Instructions: Lie down on an exercise mat, or a rug, with knees bent at 90 degrees and heels and feet flat on the floor. Your arms must be straight and parallel to the spine, and your hands must be touching the mat. Raise your head and shoulders and slide the hands forward toward the end of the mat in a partial sit-up position and hold. Record your time, with the goal of holding for one minute.

 Able to do  Able to do partially (held for _____ seconds)  Unable to do

6. 6-Minute Walk Primary purpose: To check your cardiovascular capacity and endurance. Instructions: Walk six minutes at a brisk pace; this may be a long time to walk for some people, so you may be exerting yourself, get out of breath, or become tired. You’re allowed to slow down, stop, or rest if necessary. If you stop, continue timing and resume walking as soon as you are able. Complete the walk either inside or outside, wherever you feel most safe. If you can’t get outside and don’t have access to a treadmill, you can modify inside by setting up a 12-meter track (approximately 39 feet), or distance that works in your setting, and count the laps and any remaining steps (or use a smartwatch or smartphone app to capture your distance). Remember, the aim is to walk as far as possible. Do not jog or run.

 Able to do  Able to do partially  Unable to do Your distance walked in 6 minutes =

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