North County Water & Sports Therapy Center September 2019


(858) 675-1133 |

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

I got my first real job at our local pizza place in Milford, New Hampshire. Before that, I had a few misadventures in babysitting, but the less said about those, the better. I was 15 years old when I started at the pizza place, and, as far as first jobs go, it was a great one. My summer spent working there was a great time and taught me a few lessons I remember to this day. One thing I appreciated about the pizza place was they had you do a bit of everything. The deli slicer was off limits — I was too young for that — but I did everything else, including cooking and working the register. It was a small place, the kind where you know almost every customer by name, so we didn’t really have to deal with any wild incidents. All in all, there was nothing to complain about. It didn’t hurt that my best friend had a job at the ice cream shop next door, either. You can probably imagine how much pizza and ice cream we ate that summer. While I never ended up traveling to Naples in hopes of becoming a world famous pizzaiola, I learned plenty on the job. We had a thriving lunch crowd who mostly ordered subs or grinders or hoagies or whatever-you-call-ems. At dinner, pizza was the most popular order. We had to set ourselves up to be as efficient as possible for each service, which required establishing an order of operations. Everyone had to stay on task and perform, or things would go haywire in a hurry. Long before hangry was a word, we knew the surest way to make people angry was to keep them waiting. It was also my first experience with how frustrating it can be to work with somebody who’s lackadaisical and doesn’t care about their work. That summer, I worked with a guy who fit the slacker stereotype perfectly. I remember watching him loafing around and thinking, “I’m never going to be that guy. How can he even bear it?” While that was probably an early sign of my neurosis as much as anything, it does demonstrate how important it is for everyone on a team to work together. MEMORIES OF MY EARLIEST JOBS A SLICE OF WORKING LIFE

By the next summer, I had already changed career paths and began working at a nursing home as a nurse’s aide. I made $7 an hour in the ‘80s, which is nothing to scoff at when you’re 16. That was a great job, and it taught me how the little things can make a big difference. As some of you may know, older adults can be, umm, particular. One resident insisted her tissue box sit at a perfect 45-degree angle on her nightstand. While other aides tried to explain to her that it didn’t matter, I realized it made her happy. Who cares if it made no difference? Sometimes, providing good service amounts to making people feel comfortable. Obviously, my second official work experience is closer to what I do now than my first, but, in a strange way, they both influence how I run a practice. Patient care comes first at North County, but we also strive to be operationally sound. In some sense, providing a great patient experience relies on understanding systems. When done right, the two go hand in hand.

–Beth Scalone

1 (858) 675-1133



REMEMBER YOUR RITUALS Rituals make up the backbone of individual families and society at large. Most people wouldn’t dream of abandoning their holiday traditions, so why forgo the smaller rituals that bring families together? Whether it’s eating dinner at the same table each evening, watching a movie together every Thursday night, or going on a monthly getaway, make sure these traditions aren’t canceled. If your family doesn’t have many rituals, a great way to connect is to start some. MAKE EVERY MOMENT COUNT As cliche as it sounds, when you don’t have much time together, it’s crucial to be present for every minute of it. If you have a rare half hour at home with one of your kids, make a point to spend it in the same room and try to start a conversation. If you squeeze in a romantic dinner with your spouse, turn off your phones before the food comes. Listening to each other without distractions will strengthen your relationship. HUG IT OUT Physical contact is vital for closeness. When you get the chance, hug your kids, hold hands with your spouse, and do physical activities as a family, like hiking, biking, or even playing group sports. It’s been scientifically proven that physical closeness leads to emotional closeness, so if you’re low on time, take advantage of that shortcut!

If you feel like you’ve hardly seen your kids since the school year started, you’re not alone. Americans are way too busy — from childhood onward, we’re always running hither and thither, packing in as many after-school activities, work-related meetings, and social engagements as possible. It’s a problem so pervasive that it has a name: time scarcity. Families feel time scarcity keenly after school starts in September, when children’s schedules explode with engagements. But all hope for close ties isn’t lost; there are ways to stay connected with your spouse and kids, even in an increasingly busy world. Here are some ideas from counselors, teachers, and psychologists who claim to have mastered the art.

HOW SUSAN FOWLER MOTIVATES US Susan Fowler has done Pilates at North County Water and Sports Therapy Center for over a decade. Over that time, she and Beth have developed a close relationship. “Beth’s such a problem solver,” Susan says. “She cares so deeply about health and well-being. I even featured her in my book, ‘Why Motivating People Doesn’t Work … And What Does’ alongside other masters of motivation.” tactics, she has an evolutionary idea: Motivation is a skill. “To master your motivation,” she writes, “create PATIENT SPOTLIGHT

choice, connection, and competence.” To change your behaviors for the better, rather than be externally prodded, Susan says we need to believe we are electing to change, we need to feel an affinity for the change, and we need to feel like we’re improving as a result. When those factors coincide, our transformation doesn’t feel forced or superficial. “You have the power to change your behaviors,” Susan says. “But to be successful in changing, you need an evidence-based framework of motivation and techniques for applying it.” We are honored to work with an amazing patient like Susan Fowler. To learn more about her work and how it might help you thrive and achieve your goals, head to or talk to Beth about what she’s learned and how she’s applying it in her practice and personal life.

If Susan finds Beth and the team here motivating, we can’t think of a bigger compliment because Susan has spent the past 40 years studying motivation science and helping rewire our thinking about what motivates people. “About 40 years ago, I chose to become a vegetarian,” Susan recalls. “It wasn’t hard, and that confused me. I wanted to understand why I could make this major change so easily, yet other goals proved elusive.” Susan immersed herself in research exploring the true nature of human motivation. “It takes a long time for concepts to move from academia to the mainstream. My work is dedicated to getting to the other side of complexity and helping people make sense of motivation science.”

Susan’s new book, “Master Your Motivation,” synthesizes her decades of research into a practical guide. Rather than outdated carrot-or-stick 2

You feel great about your morning bike rides and are moving into your days with a sense of accomplishment. But suddenly, you notice the outside of your knee is really bugging you. Every time you get on your bike, it hurts. Avid runners and bikers may be familiar with the discomfort caused by a tight or overused iliotibial (IT) band. This large connective tissue starts at your gluteal muscles and wraps down just past your knee to connect to the tibia. Because of its span, it’s prone to tightness and overuse. It might cause pain on the outside of the knee or discomfort on the outside of the hip. Tight hamstrings, ramping up mileage too quickly, running on the same side of the road or in the same direction, or even just running too much can contribute to IT band issues. GETTING TO THE ROOT OF IT BAND ISSUES

REHAB Stretches focused on the glutes and hamstrings can help to ease tightness and improve mobility. You’ll also want to incorporate exercises that strengthen the hips and glutes. Find some examples here at watch?v=uWGpbxbJ6_Y. RELAX Part of your recovery should include massage to relax the aggravated area. A professional massage is a great option, but, if that’s not possible, using a foam roller to gently massage your hamstrings, glutes, quads, and hips can be similarly effective. If the problem continues or if you experience new or worsening pain, consult with your doctor. A physical therapist, especially one who specializes in running- related issues, can also provide you with exercises to strengthen the area.

The good news is, with a little time and TLC, your IT band can return to normal in a couple weeks.

REST Overuse may have triggered the issue, so if you’ve been doing an activity every day, especially running, give yourself 7–14 days of rest. Before you throw your arms up in the air, remember: This doesn’t mean you have to be on the couch watching Netflix for two weeks.



Savor the end of tomato season with this spicy and healthy salad. Because the horseradish-spiked dressing packs a punch, you only need a little to add a lot of flavor.



1/4 cup mayonnaise

1. For the dressing, whisk together mayonnaise, buttermilk, and horseradish in a mixing bowl; season to taste.

1/4 cup buttermilk

2 tbsp prepared horseradish

2. In serving bowls, arrange tomatoes and top with scallions.

Salt and black pepper, to taste

3. Lightly drizzle tomatoes and scallions with dressing and serve.

2 1/2 lbs heirloom and cherry tomatoes, roughly chopped

2 scallions, thinly sliced

3 (858) 675-1133

Inspired by Food & Wine Magazine


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



We All Start Somewhere


How to Keep Your Family Close in a Busy World

Spotlight on Susan Fowler


Getting to the Root of IT Band Pain

Tomato Salad With Horseradish


Where to Get Away in a Day



TEMECULA, CALIFORNIA The center of Temecula, Southern California’s ground zero for vineyards, is about 60 miles north of downtown San Diego. While it may not have the prestige of Northern rivals like Napa or Sonoma, its wine scene is steadily growing. Dozens of wineries may be the area’s marquee feature, but it’s also home to awesome restaurants, plentiful shopping, and stand-out golf courses. If you’ll be driving home the same day, just make sure you take advantage of the spit cup. ENSENADA, MEXICO Tijuana is closer and more famous, but keep heading down Baja California, and you’ll hit Ensenada, a wonderful coastal town that isn’t crawling with tourists. Enjoy insanely fresh seafood before having a nightcap at one of the town’s many beachside bars. The drive itself is part of the appeal, carving along the Pacific and past countless architectural wonders.

ANZA-BORREGO DESERT STATE PARK, CALIFORNIA Those looking for a more rugged escape will enjoy exploring the vast and dramatic wilderness of California’s largest state park. Known for its bighorn sheep and incredible bird watching, Anza-Borrego is about as untouched a landscape as you’ll find in the country. Be warned, though; temperatures can be sweltering well into October. At the heart of the park, you’ll find Borrego Springs, a literal oasis and charming town. LEGOLAND CALIFORNIA, CARLSBAD If you have kids, you probably already know that LEGOLAND is in Carlsbad. It bears repeating, however, just how close it is and how happy your kids will be when they realize where you’re driving them.

When you live in a city as rich and exciting as San Diego, it can be hard to find a reason to leave your immediate surroundings. While you could definitely spend a lifetime exploring the city itself, it’d be a shame to ignore the riches just a short drive outside of town. You don’t need to drive far to enter another world entirely. Here are a few great places to get away to when you don’t want to spend hours upon hours getting to your destination. 4


In California, you can see a physical therapist without a prescription from your doctor! This direct line of care is called DIRECT ACCESS. Direct access streamlines health care, provides quick and easy access to a physical therapist, eliminates unnecessary doctor visits with costly copays, reduces wait times to get hands-on treatment, and empowers patients to make expedient health care choices.

North County Water and Sports Therapy provides you choice , connection , and competence in reaching your goals. CHOICE: What choice would you make? You have a choice in who will help you. You have a choice to say yes to hands-on therapy and exercise over pain medication and bed rest. Choose PT first. CONNECTION: What is your pain or injury preventing you from doing? How do you feel when you don’t move at all? How do you feel when you can’t do things you want with friends or family? What would you do if you could return to those activities without pain or limitations? COMPETENCE: Gain the skills to reach your activity and functional goals. Learn how the right movements and exercise make your body feel better. Learn how the right exercise builds strength, endurance, and the ability to do the things you love.

What does this mean for you?

• Save time and money by seeking care from your physical therapist first.

• Return to daily function and fun faster by addressing your problem sooner.

There are some restrictions to this access, and, of course, if your therapist feels like you need to see a physician for further assessment, they can help direct you and communicate concerns with your primary care physician.

Have questions? Find more information on our website, or give us a call at (858) 675-1133 so we can help determine your best course of action.

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