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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 2020
M3 AND ME
THE STRENGTH OF A LIFELONG LEARNER DURING A CRISIS MEET KRISTINA BOND, OUR DEDICATED PHYSICAL THERAPIST!
2017, and one of the biggest battles I faced as a newer graduate was gaining confidence in treating patients. As it turns out, it’s tough as a newcomer to know whether you’re giving your patient the best care possible! It takes real persistence to be a wonderful therapist — not only because of the amount of schooling required, but also because your peers have so much knowledge to offer. Being persistent in asking questions leads you down a good road toward finding answers. I remember the first time I gained a huge boost of confidence in one of my patient’s treatments. He had actually seen a few other therapists with other companies and had not experienced good results. In many ways, I was his last shot. I thought: “If others failed, how will I succeed?” I’d finished school and even published research for physical therapy, yet I still felt that fear! But that’s the power of lifelong learning, a feature that many others in our clinic possess. as well — it means you’ll find solutions eventually. I talked to my other colleagues, and my patient didn’t just get better; we completely resolved his symptoms in a fairly short amount of time. As the new school year begins after this traumatic year, it might seem difficult to maintain an uplifted sense of curiosity. My son is only 1 year old, so he’s not quite old enough for this pep talk yet, but I strongly encourage our students to always keep that sense of wonder! No matter what uncertainty we face, a love for learning (and the courage to ask questions) is the best way to face it.
basis. We had multiple staff meetings a week because shutting down completely simply wasn’t an option; some of our patients had just come out of surgery in mid-March. Patients were uncertain about whether it was safe to be at our clinic, and, most importantly, whether they’d be able to heal from home with the progression they were supposed to. Personally, I know how worrying this feeling of uncertainty during recovery can be, and I was eager to keep our patients on track. But it wasn’t just me who felt that way. The whole team strived to find solutions for our patients together — and now, months later, we’ve started to see amazing results. I’m very thankful that the collaborative team at M3 PT has allowed me to be there for our patients because I know how challenging it was for everyone to navigate those early lockdown weeks! I joined the team at the end of January, so the past few months have been quite unexpected in more ways than one. Yet, as a recent addition to the physical therapist team, I’ve loved working at M3 PT for one simple reason: We’re patient-centered. This can mean many different things, but for me, it means finding the best solutions possible for our patients through learning and collaboration. I feel at ease in our clinic, knowing my colleagues are never afraid to ask or answer one another’s questions. As someone with a lifelong passion for learning, I’ve found this means a lot to me. I graduated from physical therapy school in
This edition, we wanted to once again shine a spotlight on our newer physical therapist at M3. Kristina embodies what it means to be a team player and is building toward a bright future. We’re lucky to have a new colleague with her energy and work ethic to help us give our patients the best care possible. –Raul Lona
Hi, friends! Saying that it’s been a crazy year feels like an understatement, doesn’t it? I can only imagine how challenging it’s been for many of our patients who are dealing with injuries
and recovery on top of a pandemic. Although they were not during a national crisis, I’ve had profound experiences with recovery that still inform me on how to help my patients. When I was 15, I competed in figure skating competitions until I got a back injury. Sports was my life, so this was deeply worrying for me. I saw a physical therapist as I recovered. As he treated me, I appreciated not only the work that he did and how he helped my body get back to where it needed to be but also how he connected with me as a person. It inspired me to become a physical therapist. Fast forward to when the pandemic began. Behind the scenes at M3 PT, our staff communication continued on a day-to-day
–Kristina Bond
LA · 310.275.4137 / WEST HILLS · 747.888.3562 | 1
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YOUR ‘CLEAN’ WORKOUT ROUTINE TURN HOUSEHOLD CHORES INTO EFFECTIVE EXERCISE
any other chore that involves repeated bending. WIPE DOWN: Whether you’re wiping windows or
Everyone knows how labor-intensive cleaning can be. A long day of scrubbing down your house is a great way to work your muscles and get your blood pumping, so crank up some tunes, grab a mop, and get ready to transform your cleaning routine into a great workout. To get physical benefits from cleaning, you need to turn up the intensity of your methods. Exaggerate your motions, pick up your pace, and keep your abs tight and knees flexed. Nearly any chore can be turned into an exercise, but here are some ideas to get you started. • VACUUM: Vacuum briskly nonstop for at least 20 minutes, switching arms as you go. For an added challenge, do lunges as you vacuum and remember to keep your toes pointed straight ahead and your knees bent at 90-degree angles. • PICK UP: Instead of simply bending over to pick up toys or clothes, do a squat with every item you grab. Remember to use your legs, not your back. You can also do squats while unloading the dishwasher or with
•
scrubbing appliances, do big, exaggerated arm circles until your muscles start to burn and make sure you’re switching arms as you go.
• COOK: It’s not cleaning, but it’s still a chore with useful downtime. While food is simmering or thawing in the microwave, do some pushups, situps, or planks to get your muscles moving. You can implement dozens of exercises to turn mundane activities into beneficial workouts. Some chores will burn more calories than others, but every bit of activity helps. Now’s the time to work your way to a cleaner house and a healthier you.
AGING GRACEFULLY: 5 WAYS TO IMPROVE YOUR PHYSICAL RESILIENCY
NO. 2: DO STRENGTH TRAINING.
NO. 4: SLEEP WELL.
When we say someone is resilient, we tend to think of their emotional capacity to recover quickly from life’s difficulties. Resilience is actually quite important to our physical health as well. When applied to our bodies, physical resilience means that we can jump back into shape quickly after illness or injury. Not only can this improve our present day-to-day life, but it can help you age well in the future. Here are our tips for improving your physical resilience!
Maintaining and gaining strength is critical to improving your physical resiliency. Being stronger means your body has a higher ability to withstand physical stress. It’s never too late to get started, and even older muscles respond well to strength training. If there’s nothing else you absorb from this list, pick this!
Numerous body processes require good sleep to take place — without a healthy amount of sleep, it’s harder to restore our bodies every day.
NO. 5: AVOID PROCESSED FOODS.
Eating healthy is a given for aging well. If we eat more fresh vegetables, that’s always a step in the right direction for everyone. But we should also avoid processed foods, simple carbs, and other unhealthy and fatty quick fixes that the American diet tends to be filled with. We hope these tips help you move a little more! And if you need tips for your current routine, give our staff a call with your questions.
NO. 3: MAINTAIN MOBILITY AND RANGE OF MOTION (ROM).
NO. 1: GET REGULAR ACTIVITY.
Activity doesn’t always mean exercise! According to recent research, sitting is the new smoking. Inactivity of two hours or greater can be a major predictor of early cardiovascular events like heart attacks and strokes. Staying active can mean taking walks more often or replacing the chair at your desk with an exercise ball.
A joint has to go through its full range of motion on a daily basis to remain healthy. When you stretch and move your joints around, a nutrient-rich and internally lubricating fluid known as synovial fluid will properly circulate and coat the joint surface. Without doing so, stiffness, dysfunction, and joint deterioration is more likely to affect you as you age.
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WE’RE OPEN!
3. Hand washing for 20 seconds after contact with any patient or object 4. Proper social distancing and work-from-home options when able VIRTUAL SERVICES (FOR THOSE WHO CANNOT COME INTO THE CLINIC) 1. Virtual visits (telehealth) via Zoom offered and covered by insurance 2. Zoom exercise classes (core, shoulder, knee, strengthening, Pilates, yoga) offered by our talented PTs and trainers 3. Check-in phone calls to ensure patients are doing well We know how important individualized care is to improving recovery times and outcomes — if you’re in pain, our expert therapists and staff are available to help you. Give us a call today to schedule an appointment or ask any questions. We hope to see you soon!
Hello, friends! During this difficult time, M3 Physical Therapy remains open as we continue to commit ourselves to the rehabilitation success and safety of our patients and staff. Our approach allows for a safe healing environment, based on three important pillars: patient safety, staff safety, and virtual services. PATIENT SAFETY 1. 45-minute appointments with a licensed PT for individualized care 2. Treatment in private rooms 3. Clinic and schedule reorganization to allow for social distancing 4. No wait times prior to appointment 5. Patient screening, including thorough exposure questioning and temperature readings at every visit 6. Manditory masks during sessions 7. Thorough cleaning and disinfecting after contact with surfaces and equipment STAFF SAFETY 1. COVID-19 testing every four weeks 2. Masks and appropriate PPE worn throughout the day
TAKE A BREAK
PEACH AND ARUGULA PASTA SALAD
INGREDIENTS
• 8 oz penne or fusilli pasta • 2 tbsp olive oil • 1/4 tsp red pepper flakes
• 1/2 medium red onion, thinly sliced • 1 pint heirloom cherry tomatoes, halved • 1 cup corn • 6 cups arugula, packed
• 1/2 tsp sea salt • Pepper, to taste • 2 tbsp lemon juice
• 3/4 cup crumbled feta cheese • 2 large fresh peaches, diced or sliced
DIRECTIONS
1. In a large pot of boiling water, cook pasta for approximately 9 minutes or until al dente. Drain pasta and place in a separate bowl. 2. In a small bowl, whisk together olive oil, red pepper flakes, salt, pepper, and lemon juice. Drizzle the dressing over the pasta and toss with the feta cheese. 3. Add peaches, red onions, tomatoes, corn, and arugula to the pasta mixture. Lightly toss to mix well. Add more olive oil, lemon juice, salt, and pepper to taste.
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
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
WWW.M3PT.COM
INSIDE THIS ISSUE
1
The Strength of a Lifelong Learner During a Crisis
2
Exercise Your Way to a Clean Home
2
Aging Gracefully: 5 Ways to Improve Your Physical Resiliency
3
Our New Safety Standards
3
Peach and Arugula Pasta Salad
4
Why We Still Need Travel Agencies
FORMERLY KNOWN AS WILSHIRE LINDEN PHYSICAL THERAPY — SAME TEAM, NEW NAME!
GET THE MOST OUT OF YOUR TRIP WITH THE EXPERT ADVICE OF A TRAVEL AGENT
traveling person for an agent to book your trip. With all the added experiences and deals they can find, this cost easily pays for itself and then some. THEY SIMPLIFY THE COMPLICATED PROCESS. The No. 1 reason people use a travel agency is because planning a trip can be overwhelming. You have to research the location, book flights, plan ground transportation, secure lodging, discover activities, and find restaurants. If you don’t travel often or are going to a destination you’re unfamiliar with, then tackling everything yourself leaves room for mistakes, stress, and disappointment. A travel advisor makes the entire process as simple as possible so you can enjoy your vacation to the fullest.
Once upon a time, you couldn’t plan a vacation without using a travel agent. They would book your flights and hotels, provide information about local activities, and point you to the best sites to see. But with the advent of the internet, it seemed travel agencies would become obsolete. However, these services are actually far from disappearing: Nearly 20% of travelers still use an agency. Because the COVID-19 pandemic changed the way people travel for the foreseeable future, travel advisors, as they’re now called, are more valuable than ever. THEY GIVE EXPERT ADVICE. If you want to get the most out of your trip, then you should talk to someone who knows exactly how to give you that.
Travel advisors undergo training and gain experience with different policies, customs, and travel regulations to get you where you want to go. They will be your go-to experts for what you should do when you get to your destination, especially if you’re traveling to a foreign country or overseas. THEY CAN LOWER COSTS. Enlisting the help of a travel agency isn’t as expensive as the average customer might think. Travel advisors receive a small commission from airlines and hotels when they book your trip, which allows them to keep your travel costs down. Every agency charges different fees based on the package you purchase, but on average, you can expect to pay around $75 per
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