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Focus Physical Therapy Bi-Monthly
February/March 2025
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949.709.8770
Get Up and Keep Moving Lessons Learned From the Other Side of Physical Therapy
I’ll never forget the day I tore my ACL. Soccer had always been my passion — I played all through high school and club leagues without a single significant injury. So, when I joined a coed intramural soccer team during physical therapy school, I thought it’d be a fun way to stay active and relive my glory days. What I didn’t anticipate was the ultra- competitive player who barreled into me during what was supposed to be a friendly match. One wrong twist and that was it. All these memories come back to me as we mark National Get Up Day on Feb. 1, a celebration of resilience, grit, and the moments when life knocks you down, but you find the strength to rise again. After the incident, I brushed the pain off, chalking it up to soreness that would heal with time. But the ache didn’t subside, and when I finally went to the doctor, I got the news I dreaded: My ACL was torn . Surgery was an option but not a necessity. I had to decide — did I want to live with limitations or do the hard work of recovery so I could keep doing the things I loved? The answer was clear, so I scheduled the surgery. Little did I know how intense the recovery process would be physically and mentally. Recovery was a journey I wasn’t prepared for. As someone who’d never faced a serious injury, I found myself on the other side of the patient-clinician relationship for the first time. Physical therapy sessions were underwhelming at best — I’d spend
My recovery wasn’t quick or easy — it took a whole year to get back to the activities I loved. Regaining range of motion took months. Light jogging didn’t happen for another four months post-surgery. Surfing had to wait until nearly the nine-month mark, and I still had to haul on a bulky leg brace. It was humbling to move in slow increments, but each milestone — my first jog, catching my first wave with a clunky brace — felt monumental. Those moments reminded me that progress is worth celebrating, no matter how small. The journey wasn’t just physical; it was mental. There were days when I doubted I’d ever feel like myself again. But I refused to give in to that negativity. I had to get up, push forward, and trust the process. That determination helped me return to my active lifestyle and gave me a unique perspective as a therapist. Now, when I work with patients, I’m not just their clinician — I’ve been through the process, felt the setbacks, and celebrated the victories. National Get Up Day reminds us to keep moving forward, no matter the challenge. For my patients, I strive to be the guide I wished I’d had — someone who doesn’t just prescribe exercises but inspires them to get up, keep going, and reclaim their lives. Recovery is possible, and every step forward is a step worth taking.
more time doing exercises independently than receiving any hands-on guidance. During one session, when the therapist arrived late, I had already completed most of my exercises. To my surprise, he told me I was done for the day. That moment was pivotal. I canceled my future appointments and took charge of my own rehab. That experience, though frustrating at the time, shaped the physical therapist I’ve become. It taught me the importance of being fully present for my patients and providing more than just a checklist of exercises. I understood that for many people, time is as valuable as money. If someone invests their time to see me, I owe them my full attention and expertise.
–Julian Manrique
Focus Physical Therapy • Call 949.709.8770 • 1
From the pandemic to political woes, 2020 was challenging for people worldwide. Australian actress Rebel Wilson — known for her size and skills on screen — decided to use that time to improve her life. Calling 2020 her “Year of Health,” she challenged herself to lose weight in safe and sustainable ways. Thanks to her discipline, she eventually shed 75 pounds and now stands as an example of what can be accomplished through perseverance. How did she do it? Read on. Nurturing With Nature’s Medicine In the words of Greek philosopher Hippocrates, “Walking is nature’s best medicine!” Wilson embraced this mindset by getting off the couch and on her feet, making walking the core of her newfound exercise regimen. “Sometimes, the simplest thing, like getting out and walking for an hour a day, is the kindest thing to your body, and your body will respond to that,” she explains in an episode of the Apple Fitness+ series “Time to Walk.” “An Austrian doctor said, ‘Rebel, the best way for you to lose unwanted body fat is just by simply walking. It doesn’t have to be high intensity or uphill … just simply walking an hour a day.’” REBEL HEALTH An Actress’s Guide to Better Living
Stepping Up at the Opera Performing repetitions on stairs is a great way to strengthen your cardiovascular system. Wilson took this fact to the extreme — by the time her exercise routine progressed, she could do 25 laps on the steps of the world-renowned Sydney Opera House! While not everyone has an opera house at their disposal, almost anyone can strengthen their calves, glutes, abs, and quads by doing stair reps at home. Soaring With Proper Sleep Although Wilson’s fitness plan ranged from simple to complex, she’d likely agree that any successful health goal begins with a good night’s sleep. Studies have shown that consistently getting fewer than six hours of shut-eye can lead to an increased risk of obesity and a slower metabolism. If you want to conquer your weight, your bed is the best place to start!
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!
“After my rotator cuff surgery, I was 100% immobile. I started in April at Focus with Julian and Bryant and now I’m at 90%, incentivized and motivated to take their learnings home and making at first incremental, then geometric gains in strength that not only led to the progressive healing of my shoulder, but also to my whole body. I cannot imagine entrusting my health and care for bodily repair to anyone other than Julian. He’s remarkable and is highly regarded by my surgeon, Scott Graham. Thank you and goodbye!” –Steve M.
"Julian and the ENTIRE staff were of great help in my recovery. To date, my rotator cuff and bicep tendon issues have practically disappeared! Many thanks!”
–Jack M.
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• Focus Physical Therapy • Call 949.709.8770
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Couples Who Sweat Together, Stay Together
Fun Workouts for Couples to Try All Year Long
Serve Up Some Fun With Tennis Outdoor tennis is a lively way to stay active and competitive. Whether it’s a one-on-one match or a social doubles game with friends, tennis sharpens your coordination and keeps you on your toes. Make it a regular date on your calendar — you’ll enjoy the friendly banter, shared laughs, and the chance to improve your skills together. Hike Your Way to Happiness Hiking offers a blend of exercise and exploration that’s hard to beat. Whether conquering steep trails or strolling through scenic forests, hiking allows you to connect with nature — and each other. It’s perfect for couples with different fitness levels, as you can choose routes that suit your pace. Turn it into a regular habit, creating countless opportunities for meaningful conversations and unforgettable memories. Why stop at Valentine’s Day? These activities are a fun, engaging way to strengthen your connection with your partner while staying active and healthy. Make a commitment to prioritize each other — and your health — not just for a day but for months and years to come. Get moving, and keep the love thriving!
Why limit the love to just one day? Instead of focusing solely on Valentine’s Day, why not dedicate the entire month — or even the whole year — to connecting with your partner through fitness? Working out together is a fantastic way to build trust, share new experiences, and get fit! Stretch Your Limits With Partner Yoga Partner yoga adds a playful and interactive twist to your fitness routine. Poses like double downward-facing dog require teamwork and trust, helping you deepen your stretches and your bond. This practice goes beyond physical benefits — it’s an opportunity to laugh, communicate, and connect. Whether you’re seasoned yogis or beginners, partner yoga is a meaningful way to stay grounded together. Pedal Together With Cycling A bike ride is a timeless way to share quality time while getting a solid cardio workout. Choose scenic routes for a leisurely pace or tackle challenging trails to push your limits. Cycling is low-impact, making it a joint-friendly way to keep your heart healthy. Plus, it’s an activity you can adjust to fit your fitness levels and schedules, whether it’s a quick after-work ride or a weekend adventure.
HAVE A LAUGH
GINGER- GLAZED MAHI MAHI
Directions
Ingredients
1. In a shallow bowl, mix honey, soy sauce, balsamic vinegar, olive oil, ginger, and garlic. 2. Season fish fillets with salt and pepper, then place them skin-side down in the marinade. Cover and refrigerate for 25 minutes. 3. Add vegetable oil to a large skillet over medium- high heat. Remove fish fillets and add to skillet, reserving marinade. Fry fish for 4–5 minutes on each side, turning only once, until fish flakes easily with a fork. Remove fillets to a serving platter and keep warm. 4. Pour the reserved marinade into the skillet. Simmer over medium heat until reduced to a glaze. Spoon glaze over fish and serve over brown rice.
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3 tbsp honey
3 tbsp soy sauce
3 tbsp balsamic vinegar
2 tbsp olive oil
2 tsp grated fresh ginger root 3 cloves garlic, minced 4 (6-oz) mahi mahi fillets Salt and pepper to taste 2 tbsp vegetable oil Cooked brown rice, for serving
Inspired by AllRecipes.com
Focus Physical Therapy • Call 949.709.8770 • 3
30212 Tomas, Ste. 120 Rancho Santa Margarita, CA 92688, USA
949.709.8770
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Focuspt.net
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
INSIDE THIS ISSUE
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How an ACL Tear Made Julian a Better Therapist Sensible Steps to Shed Pounds What Our Patients Are Saying Make Couples Fitness a Priority Beyond Valentine’s Day Ginger-Glazed Mahi Mahi Are Adaptogens the Secret to Better Stress Relief?
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What Are Adaptogens? Nature's Answer to Anxiety, Stress, and More
While adaptogens have existed for centuries, they are only now becoming more mainstream in American culture. Studies regarding adaptogens are still underway, but experts theorize that these unique plant substances directly interact with the body’s hypothalamic-pituitary-adrenal axis, which controls and manages individual stress responses. In order for an herb or plant substance to be considered an adaptogen, it must be nontoxic at regular doses, support the body’s ability to cope with stress, and help the body return to a stable state. Adaptogens are available at almost any pharmacy, each with a unique use. Ashwagandha is one of the most common adaptogens and helps reduce anxiety and depression. Ginseng helps combat fatigue and has other health benefits. Reishi is a type of mushroom adaptogen that can boost
our immune system and even fight cancer. Schisandra, a fruit extract from the magnolia vine, helps with concentration, coordination, and endurance and may protect the liver and nervous system. While adaptogens sound like an ideal solution for stress management, consider a few things before you start taking them. Adaptogens can negatively interact with certain medications, so you should check with your primary care physician before starting them. Additionally, the Food and Drug Administration does not regulate many adaptogen supplements, so do your research to ensure you choose a reputable brand. After talking with your health care provider and finding the right adaptogen for your situation, you may discover the key to managing or reducing your stress.
We’re always looking for new ways to offset our stress. Some people change their diets, hoping that eating healthier will improve their mental health, while others include exercise in their daily routines. No tried-and-true method works for everyone, but a recent trend taking our country by storm might be the secret to healthily reducing stress. All we need to do is take an herb, root, or other plant substance called an adaptogen to melt away any long-looming stress.
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• Focus Physical Therapy • Focuspt.net
Claim Your Free Kinetisense Assessment Today! Stay Steady and Confident With Our Fall Prevention Program
Falls can be life-changing and a critical detriment to your quality of life. But what if you can prevent a fall before it happens? With Kinetisense, the world’s most advanced 3D motion capture system, you can identify weaknesses in your body that could cause a fall and take action to stay safe and independent. Using cutting-edge AI technology, Kinetisense provides instant, markerless assessments that can help prevent falls and improve your ability to perform daily tasks.
This month, we’re offering: • 3 FREE spots for a fall prevention assessment • 5 spots for only $49 (a $165 value!) Don’t wait — space is limited , and these spots will fill up fast! What You’ll Get: • A detailed report on your functional movement. • Peace of mind knowing where you stand and how to improve. • A personalized consultation to help you keep doing what you love.
Take the first step toward preventing falls and maintaining your independence. Scan the QR code or call 949-709-8770 to claim your spot today!
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