(858) 675-1133 | www.waterpt.com
15373 Innovation Dr. #175 | San Diego, CA 92128 | (858) 675-1133 12171 World Trade Dr. | San Diego, CA 92128
Were you the type of kid who always had your nose in a book? Did you stay up late at a night to finish one more chapter, using one of those goofy book lights you clipped to the pages? Was the library a place of endless fascination and wonder for you? I’m going to be honest and tell you my answer to all of these questions is a resounding “No.” Growing up, I read because I had to. It was an obligation, not a passion. I think it came down to the fact that very little reading I did was on my own terms. The books I read were assigned to me, and I probably even dipped into the world of CliffsNotes at one point or another over the course of my book report career. During my freshman or sophomore year of high school, I remember reading “The Hobbit” for English class. While it’s obviously a great book — millions of fans would have my head if I said otherwise — it’s just not my thing. I tried and tried, but it never clicked. At that point, I thought I’d foresworn reading forever, but I’m happy to report that’s not what happened. In adulthood, I’ve become an avid reader, maybe because it’s something I pursue on my own now rather than it being a task I have to complete. Perhaps it’s the result of finding material that resonates with me, but whatever the case, I look back on my younger self and think of her as silly for shunning the pleasures of a good read. Today, I can’t imagine my life without reading. Information is everywhere, and no delivery method conveys that information better than the written language. As strange as it sounds, some of my first joyful experiences with reading came from academic journals. To most people, reading academic journals sounds a lot more like drudgery than traveling to the fantasy worlds of Tolkien. I’m just the opposite. I love reading about the latest clinical studies and the ways the science of physical therapy is advancing. When I’m traveling for work, you can bet I have a research paper or two cued up. Of THE BEST KIND OF BRAIN CANDY HOW I BECAME A READER
course, there’s an obvious practical benefit to this kind of reading — much of what I learn ends up helping our patients — but it’s also something I truly enjoy. The same goes for novels, which I’ve come to regard as the best tasting brain candy available to humankind. If there’s one book that has really piqued my interest when it comes to literature, it’s Ken Follett’s “The Pillars of the Earth.” He writes historical fiction so densely researched you’re often left wondering what’s fact and what’s imagined. Often, I find myself wanting to look stuff up as I’m reading his books. The ability to connect to other worlds and to spur on our curiosity are some of the chief benefits of reading. Long before the internet, a book could send you down the rabbit hole in a hurry. So, whether you were a bookworm since birth or came to it later in life, I hope you’ve managed to cultivate a love of reading in some form. We all read different things. I still don’t want to give “The Hobbit” another shot, and you probably have no desire to pick up the latest issue of APTA Journal. But the act of reading itself is something we can all benefit from.
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RIDE INTO THE SUNSET 4 TIPS TO MAINTAIN YOUR BICYCLE FILL YOUR TIRES PROPERLY. Proper bike tire pressure can seem ambiguous; many people just inflate the tires until they seem plump enough to ride on. But a bike tire will typically have the recommended air pressure in psi (pound-force per square inch) stamped into the side of the tire. For example, your tire might say Min. 85–Max. 135 psi. This may seem like a broad range, but it all depends on what you’re looking for: A higher psi will increase speed, while a lower psi will give you a smoother ride. KEEP IT CLEAN. Cleaning your bike regularly is essential in preventing premature wear and tear. When cleaning the body of the bike, use a damp rag with window cleaner or diluted dish soap to wipe it down, and take extra care not to get any of it on the chain. If the chain is dry to the touch, remove any debris that may be caught in it with a small brush or old toothbrush before applying a good bicycle chain lube. INVOLVE YOUR KIDS. Encouraging your kids to maintain their own bikes will help them understand the importance of taking care of their possessions. Teach them to inspect their bike, clean and lubricate their chains, and regularly check their tire pressure.
Hopping on your bicycle for a family bike ride through the neighborhood is a great activity for beautiful summer weather, but nothing spoils a fun day of riding more than a flat tire or dislodged chain. That’s why it’s important to keep up with bike maintenance, even if you typically stay close to home. By following these four tips, you and your family can enjoy a smooth ride all summer long. GIVE YOUR BIKE A ONCE-OVER. The best way to avoid any problems with your bike while riding is to inspect it thoroughly before you head out. Check each component and make sure everything is in working order. If you notice your handlebars are loose or your brake pads are worn, you’ll be able to make adjustments or repairs before hopping on.
This summer, set yourself up for cycling success and make bike maintenance a priority.
NOW AVAILABLE AT NORTH COUNTY WATER AND SPORTS THERAPY CENTER
BLOOD FLOW RESTRICTION TRAINING (BFRT) BFRT originated in the United States in 2011 when the military began using the technique to help soldiers recovering from injuries sustained in Afghanistan and Iraq. Over the last eight years, a growing number of research studies have shown the effectiveness of this technique for a variety of conditions in people of all ages. BFRT is a brief and intermittent restriction of blood flow performed by placing a cuff on the upper or lower extremity while performing lower-load resistive exercise. Essentially, the decrease in blood flow briefly changes the metabolic environment of the muscles without having to mechanically overstress injured or healing tissues. The body responds with improved strength and functional capacity of the muscles. BFRT does not replace, but rather augments, current rehabilitation strengthening programs. This technique, although not for everyone, has been shown to be safe and effective for many different conditions. No two patients are the same, so the treatment dosage and intensity are always individualized. The therapists at North County Water and Sports Therapy Center are BFRT certified and are using the FDA-approved Smart Cuffs (made in the USA) system.
If you have questions, please ask your therapist or give us a call, and we will be happy to explain.
In TV dramas, physical therapists often urge the hero back into action. Usually, their patient has suffered some dramatic injury, like breaking every bone in the right side of their body or losing a leg to a rampaging horse. And while many physical therapists do specialize in helping athletes recover from injuries, applications for the practice go well beyond that stereotype. People battling the aftereffects of a stroke or suffering from long-term ailments like Parkinson’s disease can also benefit from regular physical therapy sessions. In fact, the National Stroke Association lists a physical therapist as a vital member of any stroke recovery team, placing them alongside experts like dietitians, psychiatrists, neurologists, and speech-language pathologists. In those cases, physical therapists are on hand to help stroke survivors with movement and balance issues and to recommend exercises that rebuild strong muscles for walking, standing, and other everyday activities. Parkinson’s disease afflicts the central nervous system and makes movement difficult, and its symptoms can also be mitigated by physical therapy. Denise Padilla-Davidson, a Johns Hopkins physical therapist who treats people with Parkinson’s, recommends PHYSICAL THERAPY HELPS WITH STROKE RECOVERY, PARKINSON’S, AND MORE
PT to her patients for improving their balance, strength, and flexibility. Specifically, bike or elliptical exercises can help those with Parkinson’s remaster reciprocal patterns (movements from side to side or left to right). There’s also a form of therapy called LSVT BIG, which involves performing exaggerated physical movements, and it can help those with the disease stave off hypokinesia, which is the decrease of movement that becomes more severe as Parkinson’s progresses. Similar physical therapy programs can be adapted for those with other chronic diseases, like multiple sclerosis or Lou Gehrig’s disease, by slowing the disease’s progress and making the people who have them more capable and comfortable. Of course, treatments vary on a case-to-case basis, so be sure to consult your doctor before starting PT.
TAKE A BREAK
Gazpacho, an Andalusian soup made of blended
vegetables and traditionally served cold, is the perfect refresher on a warm summer day.
1. Place a blender and medium mixing bowl on your workstation. 2. Divide the tomato chunks, cucumber pieces, and bell pepper slices evenly between blender and bowl. Place entire onion in blender. 3. Add basil, garlic, olive oil, vinegar, salt, and pepper to blender. Blend on low, gradually raising speed to high until smooth, about 2 minutes. 4. Add blender contents to bowl and mix until just broken up, about 10–20 seconds. 5. Let mixture sit in fridge for a minimum of 2 hours. Transfer to bowls and serve.
2 1/2 lbs ripe tomatoes; cored, seeded, and cut into 1-inch chunks 1 small cucumber; peeled, seeded, and cut into 1-inch chunks 1 red bell pepper; cored, seeded, and sliced into ribbons 1 small Vidalia onion, peeled and cubed
• • • • • •
1/4 cup basil leaves 1 clove garlic, peeled
1/4 cup extra-virgin olive oil
2 tbsp sherry vinegar
Salt and freshly ground black pepper, to taste
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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
Learning to Love Reading
A Biking Adventure
Blood Flow Restriction Training (BFRT)
Physical Therapy Is for More Than Injuries
The Best to Play Ball in San Diego
THE GREATEST PADRES EVER
SAN DIEGO’S BRIGHTEST DIAMOND DWELLERS
As we near the end of the 2019 MLB season, the San Diego Padres are on the rise for the first time in memory. While we may not make the playoffs this year, we might have a long window to compete for a World Series title. Perhaps one of the stars from our current roster will end up being the one to lead the Padres to their first championship. If that happens (fingers crossed), we’ll certainly need to add a name to the list of the all-time greatest players to ever don a Padres cap.
TONY GWYNN The Padres could play for another 200 years and never have player eclipse the career accomplishments of Tony Gwynn. Gwynn played for the Padres for the entirety of his 20-year Hall of Fame career. He won the NL batting title eight times, played in two World Series, and will go down in history as one of the greatest contact hitters to ever step into a batter’s box. When Gwynn passed away from cancer in 2014, the city of San Diego and the world of baseball lost one of their true icons. TREVOR HOFFMAN Today, every MLB team relies on a closer to come in and pitch the final inning of tight games. While
that role is now commonplace, it’s relatively new historically. Much of its popularity stems from the success of Trevor Hoffman, who recorded 601 saves during his career. Most of those came in San Diego, where Hoffman spent 15 years revolutionizing the role of the relief pitcher. When fans heard “Hell’s Bells” blaring from the loudspeakers, they knew Hoffman would be out for the ninth and that the Padres would almost certainly win. DAVE WINFIELD Along with Gwynn and Hoffman, Winfield is the only other player to be enshrined in Cooperstown wearing his Padres cap. Winfield played six teams during his career but burst onto the scene with
the Padres. During his time in San Diego, he made his first All-Star game and made the Padres a must-watch team. His cannon of an arm was the stuff of legend, often gunning down baserunners from seemingly impossible distances.
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