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Focus Physical Therapy Bi-Monthly
February/March 2026
Focuspt.net
949.709.8770
Where Every Patient Is Seen, Heard, and Truly Known You Show Up for Us, We Show Up for You
It’s easy in healthcare to get caught up in body parts and diagnoses. Shoulders. Knees. Ankles. Backs. After all, we see dozens of them every day. But behind every sore knee or frozen shoulder is a whole person with a life, family, job, story … and usually a whole lot of frustration or fear about what their pain means for their future. That’s why our philosophy has always been simple: treat the whole person, not just the body part. Every February, when Patient Recognition Week rolls around, I’m reminded why I do this work and why the people who walk through our doors mean so much to my team and me. Because, ultimately, pain isn’t just a physical problem, but an issue that touches everything. When someone comes in with a shoulder injury, it’s rarely just about their shoulder. Maybe they haven’t slept well in weeks. Maybe they can’t pick up their grandchild. Maybe they’re worried they’ll have to quit pickleball, miss work, or stop doing the hobby that makes them feel most like themselves. For us, recognizing that emotional weight is just as important as treating the injury itself. I remind my team all the time: You never know what kind of day a patient is having before they walk in. Pain makes people tired. Irritable. Sometimes, even a little grumpy. And honestly, who wakes up in the morning thinking, “Today would be a great day to go to physical therapy!”? Coming here is a commitment. They’re giving us their time and trust, and we take that responsibility seriously. That’s why creating a welcoming environment matters so much. Our front office works hard to learn every patient’s name and remember at least one small thing about them, be it a hobby, a family detail, or a milestone coming up. Then they ask, sincerely, “How are you doing today?” And they actually look up from the desk long enough to hear the answer. It sounds simple, but the amount of comfort that creates is incredible. Our therapists do the same in the treatment room. We don’t focus on goals like “reduce pain by X percent.” Instead, we ask, “What do you want to get back to?” Sleeping through the night. Going back to work without discomfort. Keeping up with friends at the gym. Playing pickleball without wincing. When a patient knows we care about
their life, not just their injury, the entire experience becomes more meaningful. And truthfully, when people feel personally supported, they’re more engaged in their therapy, more consistent with their home exercises, and more motivated to reach the finish line. That connection helps them heal faster. I feel immense gratitude for the people who choose us to be part of their healing journey. Without our patients, we wouldn’t have a practice. It truly is a partnership with our expertise combined with their effort. And some of our patients have trusted us for years. I’ve worked with entire families, sometimes across two decades. Not because we want anyone to be injured for that long, but because they know that when something happens, they can come to us first. So, to every patient who has walked through our doors, whether once or a hundred times, thank you. Thank you for trusting us. Thank you for giving us the opportunity to help you get back to the things you love, the things you need, and the things that make you feel like you. We don’t take that lightly. And this week, we celebrate you.
–Julian Manrique
Focus Physical Therapy • Call 949.709.8770 • 1
The Recovery Routine Every Body Needs
Treat Your Body Like a Pro Athlete
You crushed your workout, sweat dripping, endorphins buzzing, muscles burning in the best way. But what you do after that last rep matters just as much as the workout itself. Proper post-workout recovery is all about providing your body with the necessary tools to rebuild, repair, and recover stronger. Here’s how to do it right without spending a fortune on trendy recovery gadgets.
PACK IN PROTEIN THE SMART WAY. When you exercise, tiny tears form in your muscle fibers, but don’t worry, that’s a good thing! Those microtears are what make your muscles grow back bigger and stronger. To help them repair, aim for approximately 1.4 to 2.0 grams of protein per kilogram of body weight daily. There has been plenty of discussion about when is the best time to consume protein: pre- or post-workout. But studies show that your timing isn’t everything; consistency is. Whether you enjoy a protein shake right after your workout or a hearty meal later, what really matters is hitting your daily protein target. HYDRATE LIKE IT’S YOUR JOB. Even slight dehydration can cause you to feel sluggish and delay your recovery. If you’ve had an especially sweaty session or were outside in warm weather, replenish your electrolytes with coconut water, a sports drink, or even a pinch of salt added
to your water bottle. Staying hydrated helps your muscles flush out toxins and repair themselves more efficiently. CONSIDER THE COOL SCIENCE OF CRYOTHERAPY. For the adventurous, cryotherapy, a high- tech session where you spend a few minutes in subzero temperatures, can reduce inflammation and muscle fatigue. While it may not be for everyone, many athletes swear by it for faster recovery and reduced post-workout soreness. If that sounds too intense, an ice bath or even a cold shower can deliver similar (and more affordable) benefits. TRY THE ULTIMATE RECOVERY HACK: SLEEP. You can’t out-supplement poor sleep. During deep rest, your body releases growth hormones and repairs muscle tissue. If you’re training hard, you may need more than the typical 7–8 hours, and some pros log 10 hours or more.
WHAT OUR PATIENTS ARE SAYING ...
The biggest compliment you can give us is referring friends and family. Thank you for all of your referrals and keep them coming! We love our clients!
"With both elbows plagued by nerve trouble, I was experiencing weakness, circulation issues, and incidents in the gym where my left arm gave out. The team at Focus has been absolutely fantastic. They fixed my nerves on both sides, strengthened areas that were weak, and alleviated pain, tightness, and inflammation. Every therapist here has been knowledgeable and supremely pleasant to work with. Thank you to the whole Focus Team. You’re the best!" –T. Germain
"When I came here at Focus PT, I was limping in pain with my plantar fasciitis in both feet. My right foot was worse than my left foot. I had 14 sessions with Olita, my very good physical therapist & I worked with a very wonderful aide, Tosh. Both Olita & Tosh worked very hard for me to be where I’m at now. I am able to walk normally, do my various tasks without pain anymore, and most of all, I am not limping!" –B. Emmi
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• Focus Physical Therapy • Call 949.709.8770
$10
Calm Your Joints, Spice Up Your Plate
DELICIOUS FOODS THAT FIGHT INFLAMMATION AND HELP YOU FEEL YOUR BEST
Inflammation has become a widespread concern these days, and it’s easy to see why. In the U.S., more adults deal with chronic pain than with diabetes, heart disease, and cancer combined. Oftentimes, inflammation is the underlying cause. That’s where nutrition comes in. What you put on your plate can make a real difference in how your body feels and moves. While nutrition can’t replace medical treatment, adding the right foods to your routine can help calm inflammation and support your body from the inside out. CHRONIC INFLAMMATION AND PAIN When your body senses a threat, such as bacteria, viruses, or allergens, it triggers inflammation to protect you. Normally, this response is short-term. But persistent inflammation can create a cycle of ongoing discomfort, stiffness, and pain. Over time, this chronic inflammation can affect joints, muscles, and tissues, making everyday movement harder and recovery slower. The good news is that
dietary choices can help modulate this response and reduce discomfort. POWERFUL ANTI- INFLAMMATORY FOODS Incorporating anti-inflammatory foods into your daily routine can be simple and delicious. Some top options include: • Polyphenols: Found in berries, cherries, plums, spinach, and olives, these compounds have antioxidant properties that calm inflammation. • Fiber-Rich Foods: Beans, whole grains, vegetables, fruits (with the skin on), and even popcorn can help reduce inflammation and support overall gut health. • Healthy Fats: Monounsaturated and omega-3 fats in avocados, walnuts, flax seeds, chia seeds, salmon, and tuna support joint health and reduce inflammatory markers. • Herbs and Spices: Turmeric, ginger, black pepper, rosemary, cinnamon, and cumin pack a flavorful anti- inflammatory punch.
• Hydration: Staying hydrated helps your body flush toxins and manage pain. Aim for water and hydrating foods like fruits and soups. FOODS THAT CAN MAKE PAIN WORSE Some foods ramp up inflammation and can make discomfort harder to manage. Try limiting: • Red meat, butter, full-fat cheese • Fast foods, fried foods, processed snacks • White bread, white rice • Soda, sugary drinks, candy Keeping these to a minimum gives your
body room to heal more naturally. SMALL CHANGES, BIG IMPACT
Reducing chronic inflammation doesn’t require a complete diet overhaul. When paired with regular movement and physical therapy, these dietary habits can help you stay active, flexible, and in control of your health.
Hot Honey- Infused Feta Chicken
HAVE A LAUGH
Ingredients
Directions
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2 large boneless skinless chicken breasts
1. Pat chicken dry and season both sides with salt and pepper. 2. In a skillet over medium-high heat, heat olive oil. 3. Sear chicken for 2–3 minutes on each side until golden. 4. In a small bowl, mix hot honey and minced garlic to create a glaze. 5. Place the seared chicken in a baking dish. Pour the hot honey mixture over top. 6. Sprinkle chicken with crumbled feta, then rosemary or thyme. 7. Bake at 400 F for 20–25 minutes, or until internal temperature reaches 165 F. 8. Optional: Broil for 1–2 minutes for extra caramelization. 9. Let rest for 5 minutes. Garnish with lemon juice and extra herbs before serving.
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1 tsp salt
1/2 tsp black pepper
1 tbsp olive oil 3 tbsp hot honey
2 cloves garlic, minced 3 tbsp crumbled feta cheese 2 tsp fresh rosemary or thyme, chopped 1 tbsp lemon juice (optional)
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Inspired by LadySavor.com
Focus Physical Therapy • Call 949.709.8770 • 3
30212 Tomas, Ste. 120 Rancho Santa Margarita, CA 92688, USA
949.709.8770 Focuspt.net
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
SPECIALIZING IN: LOWER BACK PAIN • SCIATICA • NECK PAIN AND HEADACHES HIP PROBLEMS • SHOULDER PAIN, BURSITIS, AND TENDINITIS SPORTS PHYSICAL THERAPY • GOLF PERFORMANCE KNEE PAIN • PLANTAR FASCIITIS • DIZZINESS AND VERTIGO AQUATIC PHYSICAL THERAPY • AND OTHER CONDITIONS
To the Patients Who Make Us Better, This Week Is for You Give Your Muscles the Break They Deserve What Our Patients Are Saying Anti-Inflammatory Foods Your Body Will Thank You For Hot Honey-Infused Feta Chicken Can You Freeze Your Way to a Longer Life? 1 2 3 4 INSIDE THIS ISSUE
Cryotherapy, Cold Plunges, and the Quest to Outsmart Aging
Every winter, many people living in the northern states head south to escape the cold weather. Florida is well-known for being a snowbird haven, but many also travel to Arizona, California, or even Mexico to enjoy a warmer winter. There’s nothing wrong with wanting to escape a harsh northern winter, but what if the cold was actually beneficial for you? Recent research published in ScienceDirect explored the connection between cold exposure and longevity, and the results may come as a surprise. Researchers reviewed various studies to determine whether exposure to cold temperatures has a positive or negative impact on aging. They explored research related to cryotherapy and cold plunges, as well as examples from the animal kingdom to further their analysis. While their findings weren’t entirely conclusive, the short-term
impact of cold exposure may benefit most people and help them age more gracefully. Through their work, researchers have found that cold exposure can reduce chronic inflammation, thereby easing the effects of symptoms related to arthritis, diabetes, and heart disease. It can strengthen antioxidant defenses, helping offset the stress caused by aging, environmental factors, medical conditions, and lifestyle choices. Cold exposure can enhance our metabolism, aiding in maintaining a healthy weight and blood sugar levels. Even your heart health can improve thanks to the impact of cold exposure on circulation. However, not all of the information from the study is promising. Some studies have shown that communities in colder climates tend to have higher death rates during winter.
Furthermore, individuals with preexisting conditions may experience the adverse effects of the cold, as it can be very stressful for their bodies. While this study provides us with a better understanding of the benefits and drawbacks of cold exposure, further research is needed to draw conclusive findings. For now, it appears that cold exposure can be beneficial for healthy adults in the short term; however, its long-term effects on the body are unknown.
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• Focus Physical Therapy • Focuspt.net
What Are You Ready to Get Back To? Free Movement and Goal Check (Because Recovery Starts With What Matters to You)
Reclaim the moments that make your life feel like yours again.
• Sleeping through the night. • Lifting your grandchild without hesitation. • Getting back under the bar at the gym. • Playing pickleball without that familiar wince. • Working a full day without counting the hours until you can sit down.
Whatever it is, you know it when you feel it.
At our clinic, we don’t treat body parts in isolation. We work with real people who have real goals, routines, and responsibilities. Your life doesn’t pause because something hurts, and your care shouldn’t either.
That’s why we’re offering something special during Patient Recognition Week.
COMPLIMENTARY 20-MINUTE MOVEMENT AND GOAL CHECK A focused, one-on-one session designed to help you reconnect with what matters most.
• A conversation about what you want to get back to • A brief, targeted movement screen • Clear, personalized next steps • Absolutely no pressure or obligation
This opportunity is available this month only, and spots are limited.
Schedule at the front desk or call us today. One per person. When it’s gone, it’s gone.
Let’s get you back to you.
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