North County Water & Sports Therapy Center November 2018


(858) 675-1133 |

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

GRATITUDE FOR SERVICE PEOPLE Extends Beyond Veteran’s Day I have a confession to make. When I moved to San Diego, I had no idea that the city was home to the largest concentration of military personnel in the area. Over the years, serving veterans and their families has become one of the most rewarding parts of our practice. It’s a cornerstone of what we do and a way to give back to the people who protect our country. So, in honor of Veteran’s Day and Thanksgiving, I want to dedicate this issue to all of the military families we are lucky enough to call patients and express our gratitude to them. Treating service people and their loved ones is particularly meaningful to me because I come from a family with a history of military service. My grandfathers, Paul Broderick and Richard Stetson, served in the army and navy, respectively. They both served during World War II, and Richard even met Queen Elizabeth II in Northern Ireland in 1942. You can see him in the photos included with this article, towering over the Queen. Both of these men were huge inspirations in my life, and their service was an integral part of each of their identities. Jan Ballard, a physical therapy assistant (PTA) at our practice, also has a personal connection to the military. Her son-in-law, Jay, is an active duty member of the Navy. She prides herself on providing the kind of care to veterans that she’d want her son-in-law to receive. Every patient who walks through our doors gets our full attention, and we understand the particular needs of treating real-life American heroes. To put it bluntly, it matters to us. Even without the familial connections to the military, we’d provide the same care, attention, and gratitude to retired military personnel and their families. It goes without saying that service people sacrifice a great deal for others, but I think people overlook the sacrifice that’s required of their family members. In my eyes, the families who support their loved ones while they’re overseas are worthy of reverence as well.

In addition to treating veterans and their loved ones, we participate in an annual fundraising effort for the San Diego Fisher House during the holidays. You’ll find more about how you can get involved in next month’s newsletter, and we welcome participation in whatever form feels right to you. As the drive gets closer, we’ll post a list of needed items, so stay tuned for that. I’d be lying if I told you I opened North County Water & Sports Therapy Center with an eye toward serving veterans, but it’s been one of the happiest accidents of my life. In a town where roughly 10 percent of people are active military personnel, veterans, or family members thereof, I guess that it was bound to happen, but that doesn’t mean I take it for granted. I speak for everyone at the practice when I say that we are immensely grateful to treat veterans and their loved ones. It will never compare to the service they’ve provided us, but we hope it helps in some small way. And while we’re honoring you during the month of Veteran’s Day, know that we appreciate you year-round.

–Beth Scalone

1 (858) 675-1133



Taking the time to acknowledge who and

suggest that those who regularly practice grateful thinking do reap emotional, physical, and interpersonal benefits. Adults who keep gratitude journals on a regular basis exercise more regularly, report fewer illness symptoms, feel better about their lives as a whole, and are more optimistic about the future.” HOW TO PRACTICE GRATITUDE In the above quotation from Dr. Emmons, he mentions the practice of keeping a gratitude journal. This activity is a great way to start seeing the world with a more positive, appreciative eye. As often as you can, take a few minutes to write down the acts, people, and moments that you’re grateful for. Some will be big, others small — but all will have an impact on your mood and bring a smile to your face. Before you know it, you’ll have an entire book full of good memories and warm feelings. While keeping a journal is great, there are other ways to go about cultivating and expressing gratitude. The easiest one is simply to say “Thanks” whenever you can. It may seem insignificant, but you’d be surprised what a difference it makes. When you approach the world with the perspective that every day is Thanksgiving, it’s only natural to be grateful. We all have moments when we want to curse the world, especially as we get older, and those experiences are perfectly normal. Just as frequently, though, we have moments that are worth celebrating, often with people who are worth appreciating. Which will you think about more?

what you’re grateful for is a Thanksgiving tradition far more important than turkey or football. It’s the cornerstone of the holiday and the reason we feast together in the first place. But when you really think about it, should expressing our gratitude and appreciation for others be limited to one day every year? Of course not!

WHY GRATITUDE MATTERS As we get older, it’s easy to succumb to negativity and pessimism — “Kids these days,” “The world isn’t what it used to be,” etc. The crabby grandparent and angry old neighbor are archetypal depictions of later life. But these fictions don’t have to be your reality. Recognizing and acknowledging gratitude will help you take stock of the positive aspects of your life and dwell less on unhappy thoughts.

Being grateful has also been linked to significant health benefits. According to gratitude expert and author Dr. Robert A. Emmons, “Preliminary findings


Rick Ludwig’s Experience at North County

There is no greater compliment we can receive than one from a patient. Every aspect of our practice prioritizes patient care above all, so plaudits from the people we serve mean the world to us. One of our recent patients, Rick Ludwig, was kind enough to relay his experiences working with Dr. Leslie Montague. Here, in his own words, is Rick’s story. I have been coming to North County Water & Sports Therapy Center (NCWSTC) for a long time. It is my go-to place for PT after major procedures, of which I’ve had my fair share. I’ve led a very active life, including 28-plus years in the Navy, flying high-performance aircrafts, and doing a lot of sports and exercise. Needless to say, these activities have taken their toll. Plus aging — almost forgot that one! I’ve had surgeries on all of my major joints and my spine. A huge lesson I have learned is exercise prior to procedures. Another is physical therapy after. I can’t say enough about the care I have

received from Beth and her team of professionals. They know their profession and totally care about their patients. The atmosphere is always positive and helpful. I would never consider a procedure without involving NCWSTC in the equation. They afford me a much better recovery than I could ever achieve on my own. I am a very grateful and most satisfied patient. They are the best ... Thank you, NCWSTC! –Rick Ludwig. In turn, we want to say thank you to Rick for sharing such wonderful words about his experience. We’re lucky to serve an incredible community of patients, and Rick is certainly one of them. We look forward to sharing more patient stories in the coming editions of this newsletter. If you’d like your experience to be included, please let us know. 2


Reaching overhead? Reaching into the back seat? Reaching behind your back? Sleeping? Combing/brushing your hair?

If you checked one or more of the above, Physical Therapy and our Shoulder Program may be right for you …

The shoulder is often referred to as a “ball and socket” joint. In reality, the “socket” portion of the joint is very shallow, relying on muscles and a ring of cartilage, called the labrum, to provide much of the joint’s stability. This design allows for a large amount of movement, but when the movement becomes impaired, injuries and pain occur. Because our bodies do not move in isolation, the neck and upper back also influence how we move our shoulders and arms. Many components come together to allow us the freedom to reach, lift, carry, and play sports without injury. It is no wonder so many Americans have shoulder pain complaints.


The shoulder complex is comprised of four basic sections:

1. The gleno-humeral (GH) joint

2. The scapulo-thoracic (ST) joint

3. The acromio-clavicular (AC) joint

4. The sterno-clavicular (SC) joint

The shoulder program at North County Water and Sports Therapy Center includes a thorough examination of the most common causes of shoulder pain:

Rotator cuff (4 muscles in your shoulder attaching your upper arm to the shoulder blade)

These muscles play a large role in stabilizing your shoulder joint (referred to by medical professionals as the glenohumeral joint). In addition to helping you rotate your arm, these muscles are essential in keeping the ball in the socket with overhead motions.

Shoulder blade

17 different muscles attach to your shoulder blade, affecting movement and positioning. When these muscles are out of balance, the “ball and socket” fails to move in a coordinated pattern, leading to pain and limited use of the arm.

Neck and Upper Back

With arm movement, our ribcages and upper backs (also called the thoracic spine) must also move. With age, poor posture, and long periods at the computer or sitting, these areas can become stiff. When given a choice, the body will follow the path of least resistance and the shoulder will pay the price for the stiffness in surrounding areas. After we find the cause of your shoulder pain, you will receive hands-on PT combined with the right stretching and strengthening exercises specific to the cause of your shoulder pain. The goals of therapy trare as follows:

Give relief by correcting the cause of your pain. Improve your strength and movement. Speed up the healing process. Prevent your shoulder from getting worse.

Here at North County Water and Sports Therapy Center, the shoulder and rotator cuff specialists have helped hundreds of people with shoulder pain and rotator cuff problems.


Call 858-675-1133 today to Schedule Your FREE Shoulder Screening with one of our Physical Therapists who specializes in helping people with Shoulder Pain.

Offer Expires: Dec. 27th, 2019 ***Bring this sheet with you to your appointment.***

15373 Innovation Drive, Suite 175 San Diego, CA 92109 1-858-675-1133

PS: Don’t have shoulder pain? Do you want to know what exercises you should do to keep the shoulders pain-free? Call 858-675-1133 and we will send you the top exercises, put together by our shoulder experts, to keep your shoulders healthy.

Whenever an activity involves heavy lifting or repetitive motion, it’s important to take steps to prevent injury. While back pain, carpal tunnel, and sore shoulders are normally associated with work-related injuries, it’s important to note that these issues can also result from working in the kitchen if you’re not careful. With the big feast coming up at the end of the month, here’s a guide to pain-free cooking! MIX IT UP Even if you’re “just” chopping carrots or peeling potatoes, you may be exposing yourself to a repetitive strain injury. Standing for long periods with your shoulders hunched forward is also bad for your back. While it’s always important to keep an eye on your posture, the best way to avoid pain and stiffness is to do a mix of activities in short bursts. If you’re cooking with family, consider swapping jobs every six or seven minutes to give your body a break from the same motions and positions. USE YOUR TOOLS If you are older or suffer from arthritis, this is an especially important point. Ergonomic kitchen utensils are available to make many cooking tasks, from slicing to stirring, easier to handle. Using oven mitts rather than pot holders also lets you grip hot items with greater confidence and reduces the likelihood of an accident. AVOID INJURY THIS THANKSGIVING

LIFTING THE TURKEY All right, here’s the big one: One of the easiest ways to hurt your back is to lift a heavy object while simultaneously twisting your torso — the exact thing one might do when trying to take a turkey out of the oven in a single fluid motion. Do not put yourself and the feast at risk. Lift with your legs, straighten all the way up, and then turn to where you want to carve it. No one wants to throw their back out before Black Friday. We hope you have a safe and happy start to the holiday season. If any aches or pains develop as the weather gets colder, feel free to swing by and let our physical therapy experts get you moving again!




Sweet potatoes are a Thanksgiving staple, but they’re often

the blandest thing on the table. Luckily that’s not the case with this recipe, which features Thai spices and coconut milk.


1. Heat oven to 375 F. On a large sheet pan, bake potatoes until very soft, approximately 75 minutes. 2. Let potatoes cool until they are safe to handle, then peel and mash. 3. In a small saucepan over low heat, combine coconut milk and curry paste. Once mixed, add the mixture, salt, half the sugar, and half the butter to potatoes. 4. 30 minutes before serving, heat oven to 425 F. Spread potatoes in a baking dish, cover with foil, and bake for 20 minutes. 5. Uncover potatoes and dot with remaining butter and sugar. Broil until brown, crusty, and delicious. Serve hot.


5 pounds sweet potatoes

1 cup canned coconut milk

1 tablespoon Thai red curry paste

1/2 cup dark brown sugar

4 tablespoons unsalted butter

1 tablespoon kosher salt

Inspired by The New York Times

3 (858) 675-1133


Monday—Friday 7 a.m. to 7 p.m. (858) 675-1133

15373 Innovation Dr. #175 San Diego, CA 92128



Treating Veterans and Their Families


How to Give Thanks Year-Round

Rick’s Therapy Experience


3 Tips for Pain-Free Cooking

Spicy, Creamy Sweet Potatoes


Holiday Shopping Guide 2018


FOR THOSE WITH A SWEET TOOTH: THE CRAVORY 3960 W. Point Loma Boulevard, Suite G Like peanut butter and jelly or Batman and Robin, the holiday season and cookies just make sense together. Whether you’re leaving out a plate for Santa or giving them to a loved one, you can bet the creations from cookie-exclusive The Cravory will spread plenty of cheer. Be sure to try one of their rosemary balsamic cookies for yourself. You won’t be disappointed.

If you’re not already in the midst of your holiday shopping, it’s time to get started. Sure, you can probably buy everything you need online without ever having to leave your home, but if you did that, you’d miss out on plenty of unique, local gifts. To find great presents and support local business at the same time, check out these awesome local shops.

FOR THOSE WITH A GREEN THUMB (AND MORE): PIGMENT North Park Location: 3801 30th Street Point Loma Location: 2885 Perry Road



Vinyl records have experienced a massive resurgence in the past few years, and San Diego’s record culture is vibrant. FeeLit, Downtown’s only record store, stocks a wide array of new releases, old favorites, and hard- to-find gems. You may want to put a time limit on your visit, as it’s all too easy to get lost in the crates.

California Sock Company’s mission is “to put a bigger smile on each customer’s face than they walked in with,”

Pigment, as the name suggests, organizes items by color, making for one of the most visually appealing shopping experiences anywhere. The items for sale range from succulents and planters to home goods and stationary. You can also find apparel and accessories for women and kids at Pigment, making it the perfect place to cross more than a few gifts off of your list.

and they’re definitely accomplishing it. With walls completely covered in socks that span from classy to absurd, you’ll find a pair that will delight anybody. Stick some socks in a stocking for a tongue-in-cheek way to begin Christmas morning. 4

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