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WEST HILLS 7230 MEDICAL CENTER DRIVE, SUITE 401 WEST HILLS, CA 91307 WEST LOS ANGELES 10474 SANTA MONICA BLVD., SUITE 435 LOS ANGELES, CA 90025
WWW.M3PT.COM / LA · 310.275.4137 / WEST HILLS · 747.888.3562 / AUG/SEPT 2024
M3 AND ME
Top Tips to Prevent Fall Sports Injuries Get Ahead of the Game
As the crisp air of fall approaches, athletes everywhere are gearing up for another season of intense competitions and thrilling games. Whether you’re hitting the field or a parent cheering on your young sports star from the sidelines, staying injury-free is essential to maintaining peak performance. By knowing the proper conditioning techniques and understanding signs from your body that you may have an injury, you’ll be ready to stay in the game all season. With the start of football and soccer just around the corner, I thought it would be a great time to talk about the main tips for preventing sports injuries. This is often a busy time for us at M3 PT as families and college athletes prepare for another semester of sports. Physical therapy is an excellent way for athletes to rebuild strength and movement after an injury and helps prevent future damage. Along with seeking the help of a PT, there are various ways to start preparing for sports now and manage your health throughout the year. Start slow and prepare early. As tempting as it may be to jump back into the game at full speed, it’s best to ease your way back in. For many, summer is a sports break, and you may not have been doing physical activity routinely for a while. The best way to start the fall season is to incrementally add physical activities to your life a few weeks before sports begin. This will prepare your body
for your sport’s demands and help ensure you don’t get hurt. Add strength training and make that part of your habit. Before the season starts, focus on strengthening the lower and upper body, paying extra attention to the muscles around your joints, areas prone to injuries. Use the proper safety equipment. There’s a reason you are required to wear safety gear like helmets for specific sports; they’re there to keep you safe and protect sensitive parts of your body. Ensure you have all the right gear before hitting the field, especially if you’re participating in a high- contact sport like football or wrestling. Certain games are riskier for injuries, so the proper protective equipment is a must. Standard gear includes helmets, shoulder and knee pads, mouth guards, and protective cups. Don’t skip warm-ups and cool-downs. Many injuries, like pulled hamstrings, occur due to tight muscles. So, it’s crucial to do your warm-up and cool-down exercises. Cold muscles not properly warmed up are less flexible and more likely to lead to an injury. You should always do a proper warm-up before you play. Aim to do stretching exercises and aerobic activities like jumping jacks for at least 10 minutes. When leaving the field, spend at least five minutes doing cool-down exercises like quad stretches and walking. A solid cool- down routine will help your body return to normal after heavy physical activity.
Get enough rest. I can’t stress enough how important it is to get the right amount of sleep and rest for your body to recover. Listen to your body because pain or soreness is a sign it’s time to slow down. Though your heart is in the game, playing through pain puts you at risk of additional injury or may worsen an existing injury. If you are experiencing pain, inform your coach and seek medical care or treatment. Taking breaks is also essential for mental health, which is tied directly to physical performance. Stress can lead to problems like trouble sleeping and cause inflammation. Sports are incredibly beneficial and can keep your body in excellent condition, but you must take care of yourself. Physical therapy can be a great addition to your sports well-being routine. At M3 PT, we’re here to support you every step of the way, from early preparation to post-game recovery.
-Raul Lona
LA · 310.275.4137 / WEST HILLS · 747.888.3562 | 1
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EXPERT STRATEGIES FOR FALL GARDENERS Extend Your Growing Season
Use Covers Pests are a constant
Fall is one of the best times of the year for gardening, and now that summer is almost behind us, it’s time to prepare your fall gardens. Clean up leftovers from your spring and summer gardens, plant new seeds, and nurture your fruits, veggies, and flowers until they’re ready for harvest. If you’ve ever tried to grow fall produce, you know it’s not as easy as planting and waiting. Gardens can be a lot of work! Thankfully, you have many strategies for keeping your garden in top shape. Here are three ideas you can implement this year to ensure a bountiful harvest.
problem for any gardener, especially when the plants you’re growing need to be pollinated. Thankfully, most fall
vegetables don’t require pollination, so you can use garden mesh netting to keep those pesky pests at bay. These covers are relatively inexpensive and available at any home improvement store or nursery.
Timing Counts As fall progresses, temperatures will drop, making growing certain fruits and vegetables more difficult. Inspect your seed packets to see how long each item takes to develop and ensure you give your produce enough time to reach maturity. Additionally, some things will take more from the soil than others. Potatoes and onions pull many nutrients from the soil, so you should plant nutrient-rich options like beans or peas to preserve the soil quality. It’s Never Too Late You might think you missed your opportunity to garden once September ends, but that’s not always the case. Some plants like cilantro, kale, and radishes have a short growing season, so they’ll be ready to eat before you know it! You can also use plant covers designed for frost protection to extend your growing season by a few weeks. SAY GOODBYE TO PAIN
HOW PT CAN HELP YOU HEAL
Pain is something that we’ve all experienced, and when you’re living with chronic pain or recovering from an injury, it can make simple tasks feel daunting. September is Pain Awareness Month, a time to recognize signs of chronic pain and explore methods to manage and treat these conditions. Physical therapy is one of the best options out there for long-term pain or recovery and can set you on the course to a healthier, more comfortable life. Get ready for relief because we are discussing how physical therapy can help you heal. Mobility and Balance If an injury or chronic pain has hindered your mobility, physical therapy can help you regain movement and improve your balance. Your therapist will guide you through exercises, treatments, and manual therapy to teach you
how to increase your range of motion and move properly. With improved balance, you are less likely to fall or reinjure yourself. Education Beyond working with you on physical exercises, a physical therapist is an excellent teacher. Even if you only go to PT sessions briefly, you will learn various exercises, stretches, and techniques to help you manage your pain for the rest of your life. Your therapist will help you understand the root of your pain and ways to respond to it. Medication If you’re working with a physical therapist to reduce your pain, you may not require opioids or pain medications. These medications only mask pain for a limited time and often come
with a list of uncomfortable side effects. In addition, prescription opioids can lead to addiction. Physical therapy is a non-evasive treatment designed to benefit you for the long haul and has a very low risk of side effects. Personalized Care When you work with a physical therapist, you’ll receive one-on-one, personalized care designed to meet your specific needs and goals. They will evaluate your symptoms and health to determine the best course of action for your unique pain situation. PT is a dynamic form of treatment that changes alongside you. At M3 PT, we’re committed to being your partners in overcoming pain and rediscovering the joy of movement. Your journey to a pain-free life starts now — let’s make every step count!
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WORKPLACE WELLNESS BUILDING A HEALTHIER WORKSPACE TO BEAT RSIS
Exercise and eat a healthy diet. Regular physical activity and a healthy diet at home will help your body stay healthy and balanced. Incorporate stretching and strengthening routines into your routine. Some of the best workouts are yoga and pilates, which target good posture and flexibility. Choose an anti-inflammatory diet filled with proteins, vitamins, healthy carbs, and plenty of water. These foods help reduce swelling, encourage muscle recovery, and boost your immune system.
Hours of typing in an uncomfortable office chair with few breaks from staring at the screen. The repetitive motions of your office job can quickly become part of your daily routine, but they could also be causing you severe pain. Repetitive Strain Injuries (RSIs) are common in the workplace and are caused by repeated motions. Ultimately, the strain leads to nerve, muscle, and tendon damage. From ergonomic chairs to scheduled breaks from work tasks, there are steps you can take to make your workplace an RSI-free zone. Take breaks. Giving your muscles, tendons, and nerves a break during your workday is essential. Take a short break every hour to stretch or change your position. Focus on stretching your neck, back, and shoulders so they don’t get tight from sitting at the desk all day. You can also wriggle and flex your fingers, toes, and wrists throughout the day to keep them limber. If you have time in your shift, take a short walk around the block on your lunch break. Create an ergonomic space. Having the correct setup can be a game-changer for RSIs. Invest in an ergonomic, adjustable chair with lumbar support and adjustable features. When your chair is positioned correctly, it will give you better neck and back support. It will also help position your arms and wrists for more supportive typing. You should also adjust your computer monitor so the screen is at eye level and an arm’s length away to prevent strain on your eyes and neck. Opt for a desk that can adjust to standing height so you can switch positions throughout your shift.
Small changes can make a big difference in preventing RSIs. By taking regular breaks, creating an ergonomic workspace, and staying active with a healthy diet, you can protect yourself from the pain and discomfort these injuries cause.
TAKE A BREAK
Not Your Average Chocolate Cake
INGREDIENTS
• 2 cups all-purpose flour • 1 tsp baking soda • 1/2 tsp salt • 2/3 cup unsweetened cocoa powder
• 3/4 cup butter, softened • 2 cups granulated sugar • 3 large eggs • 2 tsp vanilla extract • 1 1/2 cups buttermilk
DIRECTIONS
1. Preheat oven to 350 F and grease and flour two 9-inch round cake pans. 2. In a medium bowl, combine flour, baking soda, salt, and cocoa powder. Set aside. 3. In a large bowl, beat butter and sugar until light and fluffy. 4. Add eggs, one at a time, beating until blended; then add vanilla extract. 5. Gradually add dry ingredients to wet ingredients, alternating with buttermilk, beginning and ending with dry ingredients; mix until blended. 6. Divide batter evenly between prepared pans. 7. Bake for 25–30 minutes or until a toothpick inserted into the center comes out clean. 8. Cool in pans, then invert onto a plate. If desired, frost and stack the cakes for a double layer!
LA · 310.275.4137 / WEST HILLS · 747.888.3562 | 3
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10474 SANTA MONICA BLVD., SUITE 435 LOS ANGELES, CA 90025 PHONE: 310.275.4137 FAX: 310.274.1815
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INSIDE THIS ISSUE
1
Gear Up for Fall Sports Safety
2
Insider Secrets for Thriving Fall Gardens
2
Find Relief This Pain Awareness Month
3
Healthy Habits, Happy Muscles
3
Not Your Average Chocolate Cake
4
The Ultimate Beach Retreats to Visit This Year
FORMERLY KNOWN AS WILSHIRE LINDEN PHYSICAL THERAPY — SAME TEAM, NEW NAME!
Jet-Set to Paradise
DISCOVER 2024’S TOP TROPICAL GETAWAYS vibrant cities. Whether you want to stroll down the historic neighborhood of Casco Viejo and marvel at the architecture or visit one of its museums, Panama gives guests a mix of activities and chances to spoil themselves. Saint Kitts The island of Saint Kitts is a nature lover’s paradise in the West Indies. With rainforests, mountains, and serene shores, you can explore by land or relax on the beach. Catch a glimpse of elusive green vervet monkeys at Mount Liamuiga or step back in time by visiting the Brimstone Hill National Fortress. Snorkeling and golf are popular pastimes in this growing hot spot of the Caribbean. As you plan for your next great tropical escape, set sail for one of 2024’s hottest destinations. Whether you want to traverse nature or lounge on immaculate beaches all day, your seaside oasis awaits you!
Costa Rica There’s a reason Travel + Leisure named Costa Rica the best destination in 2024. Known worldwide for its lush rainforests, beautiful beaches, and unique biodiversity, this peaceful nation is a haven for nature lovers. You can explore the jungle and view native animals by visiting one of the country’s volcanoes, nature preserves, or the Térraba-Sierpe Wetland, Costa Rica’s largest mangrove swamps. If you want the most luxurious experience possible, the Nayara Tented Camp is one of the newest hot spots for a glamping trip. The resort is made up of private tents at a spot with incredible views and offers five-star amenities. Panama If you want a mix of old-world charm and modern splendor, Panama has established itself as one of the “it” destinations for travelers. This country offers a little bit of everything, from rainforests and beaches to
Palm-fringed beaches, crystal-clear waters, and intimate jungle views — if you’re ready to fly off to a tropical paradise in 2024, this year’s trend is small beach resorts and private retreats. If you want to book a tropical trip, you should check out these destinations that travel experts can’t stop talking about. Grab your sunscreen and a sense of adventure because these three destinations are sailing atop the charts!
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