North County Water & Sports Therapy - February 2021

PATIENT PULSE

(858) 675-1133 | www.waterpt.com

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

MISTAKES AND MISFORTUNES Try Not to Sweat Small Stuff; There’s Always Something to Learn

How do you handle mistakes? I find the answer to that question says a lot about a person. We all know bad things happen from time to time — there’s nothing anybody can do about it. But what about when the bad thing is someone’s fault? How should you handle it? My motto is that even with big mistakes, if you’re gonna laugh about it in five years, it’s probably no big deal. After all, I’ve made a few mistakes of my own over the years. I fixed what I did, I absolutely learned from them, and many years later, I can look back and laugh. I think we all can relate to that, but I wanted to share a few mistakes from my past anyway and get readers thinking about what it means to mess up — and what it means to make things right. People are more likely to make mistakes when they’re in a new environment or learning new things. That was certainly the case back when I first entered the physical therapy industry as an aide. I spent a lot of time cleaning and sanitizing the spaces, including the pool area we used for therapy. One day I was cleaning around the side of the pool with a hose. Most of what I was cleaning was tile and concrete, but a little way down the line, there was a wheelchair — the ordinary, fold-up metal kind you see in hospitals. I figured a little hose water wouldn’t hurt the chair, right? What I didn’t know was that because the chair was covered in chemicals from the pool, it was actually in a delicate state. I gave it a quick spray

— and then watched as the whole wheelchair rusted before my eyes. Every exposed piece of metal turned red! Another time, when I was a PT aide at the same clinic, I was filling up a whirlpool at the end of a long day. The whirlpool room was right next to the front desk area, with just a door between them. As I waited for the pool to fill, I heard the front phone ring. Naturally, I stepped out of the room and took the call, and then sat down for a second while I assisted the caller over the phone. There I sat at the desk, tapping my foot on the floor as I spoke to them. Tap, tap, tap ... splash? My foot was tapping water! Once again, my boss just shook his head, and we dealt with the overflowing whirlpool in no time at all. It wasn’t easy, but it was an honest mistake. And as it turned out, I wasn’t the first or last person to make that particular mistake. We all learned, and we finally put in a sensor in

that tub that blared an alarm any time it was in danger of overfilling.

It was a mistake for sure, but like I said, one born of ignorance: I just didn’t know that chemicals, metal, and water could react that way. My boss at the time shook his head, explained what had happened, and then showed me how to scrub the patina of rust away. It took a whole day, but I learned my lesson. I also learned how a good manager or business owner reacts when things go wrong. That’s the thing about mistakes. If you can learn from them, then things aren’t as bad. And even if you can’t laugh at the time, it might be funny in a few years. The important thing is to learn and try not to sweat the small stuff. As a business owner and a person, I find keeping an eye on the bigger picture is more important than worrying over every mistake. I think I’m a happier person for it.

–Beth Scalone

1 (858) 675-1133

BYOB: BUILD YOUR OWN BOOKSHELF

WITH THESE GREAT MATERIALS

H ave you ever found a great bookshelf for your living room only to learn that it’s just a few inches from being perfect? Instead of buying a bookshelf that’s too small or too big, why not make your own? All you need are some measurements and the right materials. But what are the best materials for a bookshelf? WOOD Wood is the most popular option for DIY bookshelves. Each type of wood has its own aesthetic, providing several different options for different looks. Plus, wood is sturdy and easy to use. If you’re considering building a wooden bookshelf, first decide whether to use hardwood or softwood. While this ultimately comes down to your personal preference, there are some differences to consider.

Hardwoods are heavier and are more resistant to scratches. Softwoods are lighter and, when treated correctly, can be just as sturdy and scratch- resistant as hardwoods. Something to keep in mind, however, is that some softwoods, such as pine, will bow under heavy weight. If you’re planning to use your bookshelf to store heavy books, a hardwood, such as birch, might be the better option. ENGINEERED WOOD Composite wood materials like plywood and particleboard can also be used to build a bookshelf. Engineered wood is inexpensive and readily available. These materials tend to be dense, though they may not be as strong or sturdy as other options. One major drawback is that composite woods don’t look as nice, especially compared to their real wood counterparts.

However, some types of engineered wood, such as cabinet-grade plywood, have the appearance of real wood or can be painted. METAL Metal bookshelves have increased in popularity over the years. When combined with a wood shelf, a metal-framed bookshelf’s modern aesthetic will make any room pop. Not only do metal bookshelves look good, but they are also very sturdy and can house even the heaviest books. If you’re looking for a tutorial on building a bookshelf, check out the “DIY Metal & Wood Bookshelf” video on YouTube from DIY Huntress. Another great resource is the step-by-step tutorial titled “How to Build a Bookshelf” from HomeDepot.com.

MY PT STORY

“I have osteo and rheumatoid arthritis, so muscle and joint pain is no stranger. When I developed a new pain in my back/shoulder, it felt ‘different.’

scheduling accommodations, both Ryann and Jan worked with me. Ongoing massage was a reward for the work we did on relieving the nerve. I’ve learned that actually

lifts, foam roller stretches, etc., properly. As I’ve gained mobility and strength (pain-free), Ryann has added exercises to address other chronic issues — balance, endurance, etc. She treats the whole body as it relates to the problem. “I’ve come to NCW&STC for treatment of several issues: two knee replacements, rotator cuff tear, and now pinched nerve. I’ll never go elsewhere. This place brings results and makes me feel a partner in my own therapy.” –Judith L. Swidryk

I contacted NCW&STC and had a prelim diagnosis of pinched nerve in my neck. Britani and Adrienne worked with my doctor to get the required authorizations for PT. I started working with Ryann — deep massage and gentle exercise gave relief from pain within two weeks. “Thanks to

doing the prescribed home exercises makes all the difference. Each session added to my

repertoire — Ryann sent the videos to my home so I felt comfortable I was doing

the shoulder squeezes, chin

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RELAX A LITTLE

WHY REST DAYS ARE GOOD FOR YOU!

F ebruary is the month when many of us give up on New Year’s resolutions. We lose motivation, or life simply gets in the way. If you find yourself sitting on the couch more than you did in January, when you may have been actively pursuing your fitness goals, consider this permission to sit a little while longer: Rest days are good for you! Here’s why. Your body needs to move. Exercise has many benefits, but from a survival standpoint, exercise and movement help your body perform daily functions with ease. But that’s not when your body gets stronger. It’s actually on the days you choose to rest that your muscles and joints improve as a result of your exercise.

Exercising creates tiny tears in your muscles. (Maybe that’s why it burns so much!) In the regeneration process — aka your rest days — the muscle is built back stronger than it was before. That’s why incorporating rest days into your workouts ensures you can climb up from 5 to 10 to 15 pounds for dumbbell curls or run more miles in a faster time than last week! Beyond the improvement and fitness goals you have, rest days can also be essential to preventing injuries. Your body won’t become overworked, and your muscles get the necessary respite they need. Fatigue won’t set in as quickly, and you will find that you can do more as you properly incorporate rest days into your schedule.

Fitting rest days into your daily routine is easier than you may think, but it sadly doesn’t involve sitting on the couch for too long. You should always find a way to move at least once each day. If you want to try running, start out by running three days each week. On your “off” days, incorporate some yoga, go for a leisurely walk, or focus on your arms and shoulders. This gives your legs and core a break from running while you still get the benefits of movement. (Plus, on the days you run, you will get a break from yoga or weightlifting!) It’s okay if you haven’t met your resolution goals just yet, but don’t give up! Find a way to add more rest into your routine, and you just might be more invigorated than ever before.

TAKE A BREAK

i

If you love spaghetti, you’ll love these zucchini noodles!

INGREDIENTS

• • • • • •

3 tbsp olive oil, divided 1 tbsp garlic, minced 1/2 cup onions, diced small

• • • • •

1 tsp salt

1/2 tsp pepper

2 tsp sugar

1 lb ground turkey

3 medium zucchini

1 28-oz can crushed tomatoes

Parmesan cheese, for garnish

2 tbsp tomato paste

DIRECTIONS

1. In a large sauté pan over medium-low heat, warm 2 tbsp olive oil. 2. Add garlic and onions and stir constantly until garlic is golden and onions are translucent. 3. Increase heat to medium and add ground turkey, break apart, and cook thoroughly. 4. Add crushed tomatoes, tomato paste, salt, pepper, and sugar. Reduce heat to low. Stir occasionally. 5. Using a spiralizer, mandolin, or vegetable peeler, cut the zucchini into noodles. 6. In another large sauté pan over medium-low heat, add remaining olive oil and zucchini noodles, tossing constantly for 2 minutes until slightly wilted. 7. Plate the zucchini noodles, top with the turkey Bolognese, and garnish with Parmesan cheese. Serve immediately. 3 (858) 675-1133 Inspired by JustATaste.com

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

Monday—Thursday 7 a.m. to 7 p.m. Friday 7 a.m. to 6 p.m. (858) 675-1133 www.waterpt.com

15373 Innovation Dr. #175 San Diego, CA 92128

INSIDE THIS ISSUE

1

Mistakes and Misfortune

2

Materials to Build Your Own Bookshelf Patient Success Story

3

You’re Building Muscle While You Rest Zucchini Noodles With Turkey Bolognese

4

Never Fear — Valentine’s Day Ideas Are Here!

NEVER FEAR — VALENTINE’S DAY IDEAS ARE HERE!

DATE NIGHTS IN SAN DIEGO

Have date night at home. This can be as simple or complex as you want, but no matter what, it rewards preparation. Remember: Home doesn’t feel “romantic” in the same way as your favorite restaurant or a nice hotel. You have to change things up, like move furniture and string lights (or light candles, but never leave them unattended). If you need a bottle to suit the mood, Vintage Wines in the Miramar Center and the Wine Bank on 5th Avenue can help. Or maybe you hunt up a new drink recipe to make together! When times are tough, the tough get creative. We guarantee the memories you make this Valentine’s Day will be ones to cherish for years to come.

For reasons obvious to everyone, the standard “fancy dinner and a movie” Valentine’s Day date may not be an option this year. We encourage you to try some fun new things with that special someone in your life. San Diego is home to a lot of great couple’s activities, and we picked out a few to share. Take a hike. Winter weather in our area is enough to make most of the country jealous, and what better way to take advantage than go on an adventure with your significant other? For the active couple, Ho Chi Minh Trail is a breathtaking coastal route. If you’d prefer more of a gentle birdwalk, the Tijuana Estuary in Imperial Beach is for you. And nobody forgets their first visit to the

Harper Creek pools in Cuyamaca Rancho State Park. Don’t forget to bring some water and maybe a picnic basket. Get dusty. Hunt for treasure in our city’s many used bookstores, vinyl retailers, and antique dealers. You can go in person (wearing a mask, of course), or you can make a list of hard-to- find items and start calling around, followed by curbside pickup if you luck out. Nothing beats reading a book you just found — say, at Verbatim or Bluestocking books — out loud to your loved one or clinking together champagne glasses at home while an old record you dug up at Folk Arts or M-Theory plays in the background.

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FINALLY, SOME GOOD NEWS ABOUT BACK PAIN

If you have TRICARE, your payment may have just gotten cheaper!

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