In Motion OC - January/February 2020

IN MOTION THE EXPERIENCE

January/February 2020

MEET DR. KATIE BOSS Getting to Know the PT’s of In Motion O.C.

17332 Von Karman Ave. Suite 120 Irvine, CA 92614

I didn’t always know I wanted to be a physical therapist, but when I was still in school, I tried to find a career path that would let me help people become their best selves and provide healing for people who were hurting. My love for athletics and a desire to treat physical ailments coalesced in my pursuit of an athletic training career. However, even though I liked working with athletes, I didn’t want my career choice to restrict me to working solely with athletes. Then, after my soccer injury, experiencing physical therapy made me realize I wanted to make PT my career. Since I began my career as a physical therapist, I’ve worked in several different environments, but I think outpatient care is my favorite. I get to work with different people dealing with all sorts of conditions. As someone who runs regularly, I have a passion for working with runners, whether they’re beginners or elite marathon runners. I’m very familiar with the injuries that plague runners, so I’m well-suited to help them through the recovery process. If runners want to get themselves into peak shape, I can analyze their stride and balance with our Runners Analysis Program, which pinpoints weak areas in their performance. I also work with lots of other athletic individuals, whether they’re collegiate athletes or weekend warriors. All in all, I get to live out my dream of helping a wide range of individuals get back to what they love. I think one of the most satisfying parts of being a physical therapist is witnessing all the little “lightbulb moments” our patients have during the recovery process. That’s what I call any time our patients see a light at the end of their dark tunnel — when they know they’ll eventually get better.

Lightbulb moments can happen at any point: while they’re practicing a new stretch, learning a new concept, or even just realizing they’re not alone in their recovery journey. Watching patients achieve those small wins and cheering them on makes my job worth it. I also love how everyone at In Motion O.C. does their best to create an environment that makes those moments not only possible but also commonplace. We have a sense of community here. We welcome people with open hearts and hands and try to make our clinic a place where staff and patients alike can feel free to be themselves. I love working and laughing alongside my colleagues, and I love how well each person’s role complements the others. If you come into In Motion O.C. and you have me as your PT, know that I’m all about helping you feel better and live without pain. However, you should also know that while we’ll work hard, we’ll also have fun. We’ll talk about your family, about football (Go Packers), and I’ll probably ask you what your favorite Disney movie is (mine’s “The Lion King”). When I’m not at work, you’ll probably find me playing soccer somewhere (it’s still my favorite sport), rollerblading, or running. While my hobbies keep me pretty active, I still have a huge sweet tooth and find it difficult to say no to a hot fudge sundae. I moved to Irvine from Chicago within the past couple of years, and I’m loving every minute of the sunshine. If you’re ever visiting In Motion O.C., please say hello!

949-861-8600

InMotionOC.com

ORANGE COUNTY’S PREMIER PHYSICAL THERAPY CENTER

Published by The Newsletter Pro | www.TheNewsletterPro.com – Katie Boss

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SCREEN-TIME STRATEGIES HOW TO SET A FAMILY MEDIA USE PLAN

With 24/7 media exposure from TVs, computers, and smartphones, it feels like life is dominated by screens. Consider implementing a media use plan for your family so they don’t miss out on the real world. SET A CURFEW Limiting the time your children spend staring at a screen is good for their health. Try to keep screen-time usage to under two hours per day. Implement a rule for no screens at mealtimes, and keep all screens out of bedrooms at night. Keep track of the devices by having a communal charging dock in a shared area where you can make sure everything is plugged in for the night. HAVE A CHAT

the internet because anything they upload never really goes away. Teach them to be smart with their decisions. Connect with them on social media if it helps you keep an eye on things. CONSTRUCT A ‘MEDIA DIET’ Take an active role in what your children watch by co-viewing programs with them. You’ll have a better sense of what they’re seeing and can point them toward the programming that’s right for them. Look for educational media choices that teach good values. There are a lot of great educational opportunities on the internet, but there’s also a lot of room for negative exposure. If this is a concern, keep the family computer in a public part of your home so you can see what they’re accessing online.

It’s important to educate your children about proper media health, but it’s even more important to encourage your kids to be healthy in other ways. Beyond the tips mentioned above, encourage them to play outdoors and read physical books so they can participate more actively in the real world.

Don’t shy away from warning your kids about what exists in the digital world. Explain to them that certain content isn’t age-appropriate, and teach them what movie and TV ratings mean. Remind them to be careful about what they put on

PHYSICAL THERAPY: A BRIEF HISTORY

a passive one. Modern physical therapy began to take shape and develop more independently of the military during peacetime. Through the Korean War and the Vietnam War, PTs helped returning soldiers recover from injuries. But, since the military had discontinued their PT training program, the APTA began pushing universities to offer physical therapy education programs. Developments in other medical fields, such as open-heart surgery and joint replacement, also influenced the prevalence of physical therapy. There was now a need for preoperative and postoperative units. The PT field has grown leaps and bounds over the years due to science, inventions, and a little trial and error. Today, the vast majority of PTs are Doctors of Physical Therapy. Now more than ever, we can effectively live out our mission: to bring hope, healing, confidence, and joy to others.

SWEDISH GYMNASTS, AMERICAN SOLDIERS, AND THE ENTIRE WORLD

Developed over two centuries, physical therapy has earned its place as a respectable profession, dedicated to helping people continue their active lifestyles. What started as a rudimentary treatment only available to a select few has become a well-respected profession all over the world. Pehr Henrik Ling, the father of Swedish gymnastics, created the first physical therapy clinic in 1813 when he founded the Royal Central Institute of Gymnastics as a place where athletes could receive massages, muscular correction, and exercise. In the United States, physical therapy didn’t gain prominence until the polio epidemic of 1916 and World War I. PTs began using passive movements to treat muscles that had been weakened from polio. President Franklin Delanore

Roosevelt was among those who underwent various therapies for the disease. Following WWI, the U.S. Army trained “reconstruction aids” to help rehabilitate injured soldiers returning from war. During the 1920s and 1930s, partnerships between PTs and the medical community boosted the profession’s credibility. However, the army’s need for PTs declined after the war, and the military suspended the training program. Following WWII, new advances caused PTs to reconsider what physical therapy could really do for people. Not only could they slow muscular atrophy and maintain existing muscular function, but through new methods, they could also strengthen and repair muscle tissue. Then, in 1952, two PTs posited that an active recovery for cardiac rehabilitation might be better than

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Published by The Newsletter Pro | www.TheNewsletterPro.com

In Motion O.C. | InMotionOC.com

GET UP, STAND UP

THE PROS AND CONS OF STANDING DESKS

THE CONS

In recent years, standing desks have become incredibly popular. Reports from advocates espouse a wide array of benefits from working at a standing desk rather than sitting all day. Many workplaces have taken reports like those seriously — 60% of employers offer standing desks, according to a study done earlier this year. That said, working from a standing desk doesn’t come without its own set of drawbacks. THE PROS Eighty percent of Americans have sedentary jobs, and many of them sit for around eight hours a day. While a standing desk is no substitute for exercise, having one can alleviate pain from poor posture while sitting, burn more calories, and help you be more productive. Standing increases blood flow and engages the muscles better than sitting, so it’s no wonder so many people want the option of standing while they work. It helps them feel more alert and refreshed while they work.

While working at a standing desk can alleviate pain, you might not feel that effect immediately. At the same time, if your posture while you stand is just as poor as it is when you sit, a standing desk won’t solve that problem. Ergonomic standing desks can also be expensive, but you can construct your own with the help of an ergonomics expert, a nurse with ergonomics training, or a physical therapist. Don’t try to jerry-rig your own standing desk without any help — you can cause more problems for yourself than solve. Most experts recommend some mixture of sitting, standing, and moving around throughout the day to prevent muscle and joint problems. For that reason, the option to stand and work for a few hours could be helpful if you currently spend the whole day sitting. If you’re dealing with some form of chronic pain, talk to one of the physical therapists at In Motion O.C. We can help pinpoint the cause of the pain and work with you to solve it. Give us a call today at 949-861-8600.

Inspired by TheLazyBroccoli.com

VEGAN Fried Rice

Ingredients

• • • •

2/3 cup brown rice

• • • •

2 tsp vegetable oil 1 tsp mirin, optional

1 cup water

2/3 cup chives, chopped 1 block tofu, extra firm

2 tsp soy sauce Salt, to taste

Directions

1. Rinse rice until water runs clear. Cook rice as instructed on package with 1 cup water. 2. While rice is cooking, prepare chives. Set aside. 3. Also while rice cooks, crumble tofu over a fine strainer. As you crumble tofu, press it into the strainer to release as much water as possible. Let drain. Press and drain again. 4. Once rice is cooked, set aside. In a nonstick pan, heat vegetable oil over medium-high heat. 5. Crumble tofu into the hot pan, cooking until brown. 6. Add chives and cook for 1 minute longer. 7. Add cooked rice and mirin, cooking until rice is dry. (You can make rice one day in advance to dry it out even more.) 8. Turn off the heat and add soy sauce, tossing until fully incorporated. 9. Add salt to taste and serve.

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17332 Von Karman Ave., Suite 120 Irvine, CA 92614

Getting to Know Katie Boss

Tips to Establish a Family Media Use Plan

A Brief History of Physical Therapy

The Pros and Cons of Standing Desks

Vegan Fried Rice

Unique Food Tracking Apps to Check Out in 2020

YOUR DIET’S HIGH-TECH HELPER UNIQUE FOOD TRACKING APPS TO CHECK OUT IN 2020

MY MACROS+

If you’re the type to make New Year’s resolutions, then there’s a good chance health and fitness goals are among your targets for 2020. According to the New York Post, more than 55% of News Year’s resolutions made by Americans in 2018 were health-related, covering topics like exercising more, losing weight, and eating more nutritious foods. It’s easy to set resolutions, but it’s much harder to keep them. Luckily, we live in an age where high-tech tools are at our fingertips. Having a diet and exercise assistant in your pocket (literally) in the form of a smartphone app can do wonders for staying on track, and these days your options go far beyond one-size-fits-all calorie counters like MyFitnessPal. Here are two apps to check out if you’re hoping to discover a new you this new year.

on the market, Ate focuses on feelings rather than numbers. Instead of counting calories, its users snap photos of their meals and input why they ate — whether they were hungry, stressed, or socializing — and how the meal made them feel. It’s an ideal strategy for those worried that too much data could trigger an obsession or disordered eating. Once you find a food tracking app you like, try pairing it with other tools that can help you meet your goals. Whether you need help shopping for

Developed by weightlifters, this app is tailor-made for people who have serious fitness goals and want to track their macronutrients (macros) — carbohydrates, proteins, and fats. With more than 1.5 million food items to choose from, a weight-tracking component, and more, My Macros+ covers all your bases. Reviewers rave about the app’s flexible goal-setting feature, which allows for intermittent fasting, calorie/carbohydrate cycling, and meal plans that include 6–8 meals per day. ATE

healthier foods, making smart choices when eating out, or finding nutritious recipes with ingredients you have at home, there’s an app for that. Just pull up your phone’s app store and start searching!

Ate bills itself as a “visual, mindful, and non- judgmental” food tracking app. Unlike most options

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