North County Water & Sports Therapy - January 2021


(858) 675-1133 |

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


As we enter 2021, we see a lot of things to be thankful for — our wonderful team, the patients who put their faith in us, and, of course, the vaccine for COVID-19. But as we get ready to start our lives again, I want to encourage everyone to be careful and do things the safe and healthy way. We all experienced lockdowns at one point or another last year, and with cases spiking across the country, it seems likely to continue for a while yet. It’ll be great to get back to the gym this year, but there’s a right way to go into one’s fitness routine. Last summer we saw a spate of injuries from patients who overdid it right out of lockdown — forgetting that we hadn’t been able to work out the way we used to for weeks! I suspect the same thing may happen again this year, once the vaccine is widely distributed. For starters, it’s hard to get back into a routine when your life has been disrupted. What used to be a good habit is no longer part of your daily schedule, and you might find it tough to make it stick. One trick that works for me is to find another daily habit — like reading the paper or walking the dog — and build your exercise routine around that habit. Start going for a run after you read the paper, or go lift weights as soon as you and your dog get back from that walk. But that’s just part of the puzzle. Now that you’re exercising again, how do you avoid injury while sliding back into your routine? Fortunately there’s a great rule of thumb: If you haven’t been able to do your fitness regimen for 3–4 weeks or more, drop down the intensity 25%–50% when you start up again. Instead of trying to get back to where you were, focus on the correct form and movement, whether you’re lifting weights or going for a daily run. You just don’t need to go as far or lift as much, even if it’s only been a few weeks. And if you’ve been ill, that’s going to have a big effect as well. Tips and Tricks to Resume Your Fitness Routine After Lockdown

Because people haven’t had access to their usual exercise spots, I’ve seen a lot of patients take up walking as an alternate way to stay in shape. Walking is great exercise, but like any other way to stay fit, it has its risks. Even though it’s “just” walking, be careful not to go too far or up too many hills, especially when you’re just starting out. If you overdo it, taking a stroll can actually take a toll! Another group that’s really been impacted are people who depend on pools for water aerobics or other exercise. With many shut down due to COVID-19, relief from arthritis and other conditions has been harder to come by this past year. Fortunately, our facilities remain open for them, which has been welcome news. And that news is what I want to leave you with. We’re here at North County Water and Sports Therapy Center — and we’re here for you. It’s not just about recovering from an injury, although the vast majority of our patients do recover from an injury and graduate from our programs. We cover all aspects of fitness, from helping you schedule exercise into your busy life to finding the right level of intensity when you start back up with fitness. Don’t hesitate — take advantage of the help we offer and get the help you need to start 2021 off right!

–Beth Scalone

1 (858) 675-1133


Yearly resolutions are so last year … if they’re your only resolutions, that is.

people about a simple habit they wanted to form, like drinking water at lunch or taking a walk before dinner. They found that the average amount of time it took before the action became automatic was 66 days! Don’t be too hard on yourself if you miss a day, but know that sticking to a new habit is serious work, so starting small might help you out. Another important aspect of forming new daily habits is rewarding yourself. Bad habits, like smoking, have an inherent reward. However, healthy habits can have rewards, too! Try consuming a bit of dark chocolate after a workout or treating yourself to a fresh beverage or relaxing to a podcast after tackling an important task. Find ways to reward yourself, and you’ll be more likely to stick to your new habit. Certain daily resolutions don’t have to be related to exercise or diet to majorly improve your life. For example, having a gratitude journal might boost your long-term happiness by 10% and improve your blood pressure. Don’t hesitate to improve your quality of life! Just start small, and you’ll be amazed by how far you’ll go.

Having long-term goals isn’t a bad thing, but do you have a daily plan to reach them? The huge boost of motivation in January isn’t always enough to sustain you all year long. That’s why there are major benefits to starting new healthy habits, whether you increase your weekly exercise time, eat healthier foods, or work on getting better or more sleep.

Luckily, sticking with these habits might be as easy as making daily resolutions to complement your yearly goals.

BJ Fogg, a Stanford University professor and author of “Tiny Habits: The Small Changes That Change Everything,” notes that tiny habits can make a new habit easy to implement into your daily ritual. For example, taking a short daily walk could lead to an exercise habit, or keeping an apple in your bag every day could encourage healthier snacking.

It’s important that you stick with it because habits take a long time to create. One study published by the European Journal of Social Psychology asked


“The employees here at North County Water and Sports Therapy Center are amazing, especially my physical therapist, Emily Elandt. I progressed from feeling very stiff with sharp pain and barely moving my head and shoulder to being a more flexible and energetic person again. I have learned to improve my posture, and Emily taught me specific exercises to do at home, too. I have had therapy in numerous different clinics over the years, and I can say that this clinic is the best, especially with the kindness and understanding of my PT Emily and with the help of Jan, too. By the way, my therapy was during the COVID-19 pandemic year, 2020. Everyone took the precautions with wearing mask, checking our temperature, cleaning, and sanitizing. I would absolutely recommend this clinic. Thanks a lot!” –Dolores Kare 2


Exercise and diet are the foundation of any healthy routine, but there’s often a vital component to wellness many of us forget: stretching! Start your day off right with these essential stretches. NECK STRETCHES Neck pain or tightness can lead to chronic headaches and even difficulty concentrating, but in just two moves, you can loosen the muscles in your neck.

looking forward, tilt your head in the opposite direction of that arm. Hold the position for 20 seconds and switch sides, repeating as needed. LEG AND HIP STRETCHES A tight torso can be painful, no matter what your daily activities are. Taking a few moments each morning to loosen your muscles after waking up can combat chronic pain and stiffness.

BACK STRETCHES Your spine carries you all day long. Give it the proper foundation to avoid pain throughout the day. Here are two exercises to get you started.

Cat/Cow: Start on your hands and knees. Inhale and arch your back upward (cat) and as you exhale, lower your spine below neutral and look upward (cow). Repeat as necessary. Child’s Pose: After cat/cow, lower down onto your forearms and keep your neck neutral, staring down at the floor. Sit your butt down onto your ankles and breathe deeply for a few moments.

Hamstring Hang to Downward Dog: Start with your feet shoulder-width apart and bend forward until you’re folded in half. Grab your elbows and lightly swing side to side. After a few moments, lay your hands on the floor and walk your hands forward until your body is in a triangular shape. Stay there for a few seconds and pedal your feet for a deeper stretch. To end, either lower your knees down or walk your hands back to your feet and stand up.

Neck Pull: Start by raising your right hand above your head. While looking forward, bend your arm down toward your head and place it near your left ear. Then pull your head toward your right shoulder, placing minimal force on your head. Repeat as needed on both sides. Neck Push: Sit cross-legged on the floor. Place one hand flat on the ground, as if you were pushing the ground away. While

As with any form of exercise or stretching, always consult with a professional before you begin. In fact, a physical therapist can help you develop a routine that targets your troublesome areas!



This sweet and spicy rice bowl comes together in just 30 minutes and serves four.


• • • • • • •

1/4 cup low-sodium soy sauce

• • • • •

1 tsp fresh ginger, grated

2 tsp light brown sugar

2 tbsp gochujang sauce, or more if desired

1 tsp sesame oil

3 cups cooked brown rice 1 small cucumber, sliced

1/2 tsp red pepper flakes 1 lb lean ground beef

1/2 tbsp sesame seeds, plus more for topping

1/4 cup yellow onion, chopped

2 garlic cloves, crushed

2 scallions, thinly sliced


1. In a small bowl, combine soy sauce, 2 tbsp water, brown sugar, sesame oil, and red pepper flakes. 2. Spray a deep, nonstick skillet with cooking oil and place over high heat. Add the ground beef and cook until browned. Break up the meat with a wooden spoon as it cooks. 3. Add the onion, garlic, and ginger to the meat and cook for 1 minute. 4. Pour sauce over the beef, then cover and simmer on low heat for 10 minutes. 5. Divide rice evenly into four serving bowls. Top each with scant 2/3 cup beef, cucumber slices, sesame seeds, scallions, and gochujang, to taste. 3 (858) 675-1133 Inspired by


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



How to Resume Your Fitness Regimen


How Habit Tracking and Daily Resolutions Could Transform Your Life My PT Story


Essential Stretches to Start Your Day Korean Beef Rice Bowls


2021: What’s New in SD?

Normally we highlight local events in this space, but January is a pretty quiet month and COVID-19 is really keeping people at home. Instead, we’re going to look forward to some big changes coming to San Diego this year! NO SPRING BREAK Unfortunately, you read that right — after 2020 and the spread of COVID-19 during spring break partying across the country, San Diego State and other colleges will be pushing through the semester ahead without the traditional mid-term break in March. You can expect students from other schools across the nation to arrive in the San Diego area in March anyway, but it looks like many of the spring break beach activities will be shut down as well — again, for the health of the public. Instead, get outside and take a hike — and students should remember that their mental health is important, especially without that much-needed breath of air after midterms. Be sure to treat yourself right this semester! SESAME PLACE ARRIVES IN CHULA VISTA This long-rumored attraction, a theme park based on Sesame Street, is going to arrive in the San Diego area this year, according to SeaWorld developers, who are also building the Sesame Place park. Sesame Place will be a sister park to the Sesame Place in Philadelphia, which has been pretty successful WHAT’S COMING TO SAN DIEGO THIS YEAR?

since opening in the 1980s. The SD version will be updated for the times and, we assume, take COVID-19 precautions into account. Something to look forward to for sure! EMBARCADERO BECOMES ‘SEAPORT SAN DIEGO’ This development has lots of people excited and creates a lot of potential for the old Seaport Village as well. The plans include hotels, lots of dining, a new aquarium, a theater, at least one charter school, and an exciting addition to the San Diego skyline — a 500-foot “observation tower” with glass elevators. It’s all going to be very modern and will hopefully incorporate the existing Seaport Village businesses that are successful and would like to remain in the area — a new operator for the Village is expected to handle the interim period during construction.

What are you excited about in 2021? Be sure to let us know, and thanks for catching up with us in the newsletter! 4


The holidays have come and gone, the gym has been closed, and we have been staying at home for more than nine months. Taking a day off here and there is no problem, but if you’ve been consistently missing your regular run, bike ride, or gym session and notice some aches and pains showing up, you might have the beginnings of deconditioning.


SEE MORE ABOUT OUR 50% OFFER ON THE BACK! DECONDITIONING EXPLAINED Exercise creates many changes in your body — your heart begins to pump blood more efficiently, your muscles use oxygen more efficiently and contract in a more coordinated manner, and your body gets more efficient turning food into fuel, to name just a few. Deconditioning is the reversing of these changes. Exercise is a “use it or lose it” kind of thing, and deconditioning is the process by which we “lose it.”


As with most things related to a system as complex as the human body, it depends. According to the American College of Sports Medicine, two weeks without exercise can lead to significant loss of cardiovascular fitness. Two to eight months of detraining can erase virtually all of your gains. As you detrain, cardiovascular fitness tends to decline first, with muscle strength declining later. Other factors are your age and your exercise history. If you’re younger, you’ll probably lose fitness at a slower rate than someone older. If you’ve been consistently exercising for a long time, or at a high intensity, your losses will probably be slower than for someone who just started.

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REVERSING THE LOSSES If you’re just undergoing a period of increased time commitments at work or with family, using a shortened exercise routine can help minimize your losses. Even one session a week will help you keep most of what you’ve gained. Other options are to use shorter but more intense interval training sessions or breaking up your activity into multiple short chunks during the day. If your layoff was longer, it may take just as long to retrain as it did to make the gains initially. If you’re having those aches and pains due to inactivity and need help designing a safe program to either maintain your fitness or gain it back after a layoff, your physical therapist can help. Injury and illness are other common reasons for detraining. Your PT can help you recover faster and find activities to maintain your fitness while safely working around an injury or illness.

(858) 675-1133


Being proactive and seeking the advice of your physical therapist before a musculoskeletal issue occurs can help you stay more physically active and possibly prevent chronic painful conditions from impacting

your life. What are your activity goals for 2021? • Planning a big trip when it is safe to travel? Need to walk miles around Europe? • Want to get outside and hike the local trails? • Want to keep up with the kids/grandkids?

• Want to kick-start a fitness program or start running again? • Want to improve your golf game? • Want to continue to play tennis with a competitive edge?


OFFER GOOD UNTIL FEB. 15 — SO CALL TODAY! Call today (858) 675-1133 to find out more. Let us provide the tools and support so you can flourish in 2021.

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