North County Water & Sports Therapy Center - March 2023


(858) 675-1133 |

If you know me, you’ll know that I love podcasts. I’ll often listen to them in my car on the way to work to help me get my morning started. I’ve also found that it helps to set the tone for the day and lighten my mood. Once I arrive at the office, I usually try to keep listening to finish it. So, while sifting through emails, reading over notes, and prepping things for my day, I have the podcast playing in my ears. However, more often than not, the podcast will keep playing, but I stop listening, and it just becomes background noise. It’s not intentional, but my mind kicks into overdrive and drowns out my listening skills. This month, we celebrate Listening Awareness Month, a time to encourage all of us to pay attention to our communication skills — are you just listening, or are you really listening? So often, in the hustle and bustle of our daily lives, we get so busy that when others are speaking, we listen to respond, or our mind is entirely elsewhere. As physical therapists, our role in listening to our clients is vital to gain accurate information about the individual’s condition or complaint and, more importantly, to discover what is most relevant to them and their goals. I’ve noticed that when I talk to patients, I’m able to identify when they are no longer listening to me and just waiting for me to stop talking so they can ask their own questions — I don’t fault them for this because they are just trying to remember what it is they wanted to inquire about. Recently, I asked a patient if they felt they were better, and they answered, “no.” However, all the signs of improved motion, increased ability to do their activities, and reduced pain levels were present and reported. Upon I’M ALL EARS! Listening to Hear Versus Listening to Understand 15373 Innovation Dr. #175 | San Diego, CA 92128 | (858) 675-1133 12171 World Trade Dr. | San Diego, CA 92128

digging deeper, I found that to the patient, “better” meant that the condition was entirely gone and had subsided. For me, “better” meant that the condition had improved. Sometimes, to listen, we need to use our skills to pick up on nonverbal cues or ask open-ended and thought- provoking questions to discover a person’s true message. Sometimes the information that paints the entire picture doesn’t come in the order we’d like it to and it requires some piecing together. In a world of constant sound bites and information, real listening, at least in my mind, is not just getting the facts, but it really revolves around understanding a client’s perspective, fear, anxiety, or frustration. We can only communicate clearly if we listen first. As Scott O’Neil, CEO of the Philadelphia 76ers and New Jersey Devils, once said, “Be where your feet are.” We must always be in the moment, or we may miss out!

1 (858) 675-1133

Most of us may know that after you dry a load of laundry in the dryer, you should clean out the lint filter to ensure everything continues to work properly. But did you know your washing machine has a filter you should clean as well? What is a washing machine filter, and where is it located? When you throw your clothes into your washing machine, they can have lint, loose hair strands, and other particles on them that could clog your washing machine. But your filter will catch these items and ensure your washing machine continues to work correctly. Since all washing machines are different, it’s best to consult your owner’s manual or search your unit online for more information. Common places where your filter could be located are in front of the unit behind a hatch, at the end of a drainage hose, under the center agitator, or in the drum’s lid. Why and when should you clean it? If you don’t clean your washing machine filter, your appliance won’t work as effectively. Your clothes can smell musty, and you may notice detergent

or lint residue on your clothes when you take them out. In addition, the filter can develop mildew and mold, which can seep through your clothes.

Professionals recommend cleaning and inspecting your filter every three months. But be sure to consult your owner’s manual for more information. However, if you notice your machine is draining water slowly, smell strange odors, and notice lint or detergent residue, it may be time to clean the filter. How do you clean the filter? You first want to remove the filter from your unit and wipe away any lint, hair, and debris with a damp washcloth. Then, use the cloth to wipe the inside of the filter housing unit. Next, fill a bowl with hot water, add a teaspoon of dish soap or laundry detergent, and soak the filter for 10 minutes. After soaking, use a soft-bristle toothbrush to scrub the filter and remove additional buildup. Finally, place the filter back in the washing machine and run a short wash cycle. If you notice your washing machine is still having issues cleaning your clothes, contact your local technician for more assistance. They can do a diagnostic test on your unit and come up with a solution.


“Nine months ago, I had surgery on my torn Achilles. It was a life-changing event. My recovery became my sole focus. I chose NCWSTC because of their location and availability to meet my schedule. I was very pleased with how Ranya was attentive, caring, and challenged me. I actually had sessions with a lot of different therapists at first and they were all great. It’s been a long journey, and Ranya and Della were very supportive and helped me start running and jumping again. I never thought I’d be able to recover like this so quickly.

I’m so thankful and grateful to all the staff at NCWSTC.”

-Herald Hahn, Dec. 20, 2022 2



Year after year, we celebrate St. Patrick’s Day with green shamrocks, leprechauns, pots of gold, and Lucky Charms, but did you know that St. Patrick was actually British? Even more surprising, St. Patrick isn’t even his real name! Get ready to celebrate the luck of the Irish while impressing others with some fun St. Patrick’s Day trivia. The man’s British roots run deep. St. Patrick isn’t Irish — he was born in Britain around the end of the fourth century. Legend has it that at 16 years old, he was kidnapped and sold into slavery by Irish raiders. After six years, he was able to escape back to Britain and returned to Ireland much later as a Christian missionary. Ireland named him the country’s patron saint after he passed away. LAUGH THERAPY

March 17 isn’t St. Patrick’s birthday. Many believe that we celebrate St. Patrick’s Day on his birthday, but it’s actually the day he died in 461 A.D. That’s not his name. As mentioned earlier, St. Patrick is not his real name! When he became a bishop, Maewyn Succat changed his name to Patrick. He didn’t banish snakes. Legend has it that St. Patrick banished all of the snakes from Ireland. In fact, even some portraits depict him doing so. However, fossil records show that snakes were never present in Ireland around his lifetime.

Corned beef and cabbage originated in America.

On March 17, everyone loads up on corned beef and cabbage in celebration, but did you know that in Ireland, they ate ham and cabbage, and the corned beef tradition actually began in America? In the 19th century, Irish Americans bought leftover corned beef from ships returning from China. The first St. Patrick’s Day parade happened in America. Many believe that St. Patrick’s Day was first celebrated in Ireland, but in 1737, the first St. Patrick’s Day parades actually took place in Boston and New York City.



Inspired by


1 medium head cabbage

• • • • • •

1 cup cooked rice 1/4 cup ketchup

• • • • • •

1 1/2 cups chopped onion, divided

1 tbsp butter

2 tbsp Worcestershire sauce

2 14.5-oz cans Italian stewed tomatoes

1/4 tsp pepper

4 garlic cloves, minced 2 tbsp brown sugar 1 1/2 tsp salt, divided

1 lb lean (90%) ground beef

1/4 lb Italian sausage

DIRECTIONS 1. In a Dutch oven, cook cabbage in boiling water for 10 minutes; drain. Rinse in cold water; drain. Remove 8 large outer leaves; set aside. 2. In a large saucepan, sauté 1 cup onion in butter. Add tomatoes, garlic, brown sugar, and 1/2 tsp salt. Simmer sauce for 15 minutes, stirring occasionally. 3. In a large bowl, combine rice, ketchup, Worcestershire sauce, pepper, and remaining onion and salt. Crumble beef and sausage over mixture and mix. 4. Remove thick vein from cabbage leaves for easier rolling. Place 1/2 cup meat mixture on each leaf; fold in sides. Starting at an unfolded edge, roll leaf to completely enclose filling. Place rolls seam side down in a skillet. Top with sauce. 5. Cover and cook over medium-low heat for 1 hour. Reduce heat to low; cook 20 minutes longer or until a thermometer inserted reads 160 F. 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



Did You Hear That?


Do You Clean Your Washing Machine Filter? Our Clients Say It Best


6 St. Patrick’s Day Fun Facts Classic Cabbage Rolls


San Diego St. Patrick’s Day Events


Wear your green and pinch those who don’t because St. Patrick’s Day is quickly approaching! On March 17, everyone is Irish — even if it’s just a little. Here are some great local events around town that the whole family can participate in and enjoy to celebrate the day!

challenging — it will test your limits. On March 5, run, jog, or walk alongside other community members to celebrate the Irish. There will be a “Green Mile” portion of this marathon for kids or anyone interested in a shorter race! After the races, enjoy a St. Patrick’s Day festival with music, food, and drinks!


St. Patrick’s Day Parade and Festival Balboa Park, San Diego

St. Patrick’s Day 10K Run Mission Bay Park, San Diego

The parade will kick off at 10:30 a.m. on March 11, featuring Irish-themed floats, high school marching bands, dancers, firefighters, police officers, Irish community groups, antique vehicles, clowns, and more. There will be great food and drinks, live entertainment, and booths featuring Irish crafts, snacks, corned beef, and tacos. St. Patrick’s Day Half Marathon & 5k El Cajon, California Get your running shoes out, hydrate, and stretch because this race is sure to be fun and

On March 14, take a run through Mission Bay Park and participate in either the 10K race or the 2.4-mile walk/run. Afterward, all finishers will receive medals and beer, although other beverages will be served up too. Don’t forget to wear your green attire! Everyone is Irish on St. Patrick’s Day!

We wish you a happy, healthy, and SAFE St. Patrick’s Day! 4

Tips and Tricks for a Healthy Pelvic Floor

1. SIT DON’T SQUAT Relax your pelvic floor muscles completely by sitting down on the toilet — keeping the muscles tense to hover over the toilet will make it harder to fully empty your bladder. 2. AVOID ‘JUST IN CASE’ BATHROOM STOPS If you get in the habit of going to the restroom without the urge to go, the bladder will think it needs to be emptied even when it is not actually full. 3. JUST SAY NO TO POWER PEEING Let your bladder muscle naturally do all the work when you urinate; pushing out pee will increase the stress on an already overworked muscle. 4. HYDRATE REGULARLY Dehydration can contribute to feelings of urgency and may promote bladder infections — always drink plenty of clear fluids throughout the day! 5. AVOID BLADDER IRRITANTS Some food and drinks such as caffeine, alcohol, and citruses can increase feelings of urgency and are best to be avoided to reduce irritating the bladder.

6. NO KEGELS WHILE PEEING Those pelvic floor muscles should be relaxed while you are emptying your bladder and should be avoided while peeing. 7. STAY REGULAR Eat foods that are high in fiber to avoid constipation. Try to breathe through bowel movements and avoid bearing down. 8. KNOW WHEN TO SEEK CARE It is not normal to experience pelvic pain or leakage with coughing, sneezing, or laughing, please seek the care of a pelvic floor physical therapist today. Have questions? Want to know if physical therapy can help you? You are not alone. Call us at (858) 675- 1133 and arrange to speak with Dr. Laura Steindorf, Doctor of Physical Therapy. She can help you find the help you need so you can stop worrying about your bladder and enjoy life.

More on Back ...

... continued from Front

WHAT IS URINARY INCONTINENCE? Urinary incontinence is defined as the inability to control the bladder, leading to unintentional voiding.

Urinary incontinence more heavily impacts women with a high prevalence rate of 15%-69% in the United States, which varies significantly with age and severity of symptoms. Recorded incontinence in men is less frequent at 5%-24% as demographic and clinical factors influence national values and attributed risk factors. It is predicted that over 25 million Americans suffer from some level of bowel/bladder incontinence. The Centers for Disease Control and Prevention reports that 50.9% of noninstitutionalized persons 65 and older have accidental bowel or bladder leakage, with reported impact on quality of life and socialization. If you fall within this category, do not wait to seek medical help. Skilled physical therapy with a specialization in pelvic floor rehabilitation can screen you to determine the best way to treat symptoms of incontinence.

There are four unique types of urinary incontinence:

1. STRESS INCONTINENCE This form of incontinence occurs when an increase of stress or pressure is placed through the bladder. Leaking will commonly occur when coughing, sneezing, exercising, or lifting heavy items. This is the most common form of incontinence and effects a wide population. 2. URGE INCONTINENCE Urge incontinence occurs when the individual has the sudden, intense urge to use the restroom and some leakage may occur on the way to the toilet. This form of incontinence is often present with an overactive bladder and may occur with an infection. 3. OVERFLOW INCONTINENCE Incontinence will occur when the bladder is not completely emptied at the toilet when voiding. This is the most common type of incontinence found in men. 4. FUNCTIONAL INCONTINENCE When a physical or mental disability exists, there may be a reduction of mobility that prevents someone from making it to the bathroom in time and leakage occurs.

References: Gorina Y, Schappert S, Bercovitz A, et al. (2014) Prevalence of incontinence among older Americans. National Center for Health Statistics. Vital Health Stat 3(36).

Markland, A. D., Richter, H. E., Fwu, C.-W., Eggers, P., & Kusek, J. W. (2011) Prevalence and trends of urinary incontinence in adults in the United States, 2001 to 2008. Journal of Urology, 186(2), 589–593. juro.2011.03.114

Temml, C., Haidinger, G., Schmidbauer, J., Schatzl, G., & Madersbacher, S. (2000) Urinary incontinence in both sexes: Prevalence rates and impact on quality of life and sexual life. Neurourology and Urodynamics, 19(3), 259–271.<259::aid-nau7>;2-u

Have questions? Want to know if physical therapy can help you? You are not alone. Call us at (858) 675-1133 and arrange to speak with Dr. Laura Steindorf, Doctor of Physical Therapy. She can help you find what you need so you can stop worrying about your bladder and enjoy life.

(858) 675-1133 ·

Page 1 Page 2 Page 3 Page 4 Page 5 Page 6

Made with FlippingBook Ebook Creator