North County Water & Sports Therapy Center - May 2021


(858) 675-1133 |

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

This Mother’s Day, I find myself thinking about the important part women play in their family’s health care decisions. It comes to mind often because it’s something we see year-round. And yet, I don’t think people regularly discuss it. But when we see a younger patient who is still in school, or a husband comes in with back pain, usually there’s a mom or a wife involved in getting them to seek help and treatment. Moms play the role of arbiter and decider in the family, the line of last resort that solves so many issues before that role is passed to someone else. And even when they do, it’s usually to experts like us, and they make sure they’re comfortable with our credentials and the level of care their loved ones will receive. Or, for that matter, the care they will receive themselves, because if Mom gets hurt and knocked out of commission, things can go haywire quick! And I think that’s the key for all this: Moms are detail-oriented. They want to know the nitty-gritty of what’s going on so they can make informed choices. And we love that! As much as we try to focus on patient education, it can be hard to pique someone’s interest in a topic as technical as the work we do, even if their own health is on the line. But it seems like that’s not the case when A VITAL ROLE Without Moms, Many Wouldn’t Get the Health Care They Need!

a mom comes in and starts asking questions — if anything, she pays closer attention to the more detail we go into! Moms are also unwilling to sit back and see how a medical situation plays out. They are more likely to push family members to get care and treatment. No matter how old we get, that never changes. If you’re walking with a limp or having trouble in the morning, you can probably hear your mom’s voice right now telling you to go to the doctor! When something has to happen, Mom gets it done. In my house, we joke that “It’s not lost until Mom can’t find it!” One of our team members is the all-time record holder for that: Once, she was at home with her husband and kids instead of at the Center because her husband had lost his wallet. She had to help him find it! Of course, while that was going on, the rest of the team at the office realized we needed something, too — and only she knew where it was! We called her, and she broke off her search of the couch cushions to tell us where to look in the office for what we wanted. Sure enough, it was right where she said it would be. A couple minutes after hanging up, she found her husband's wallet as well.

your own mother may not be here to nag you, but if you’re hurting a bit or something just feels off, you should act like she’s here anyway — nagging you to go to the clinic! My mom was wonderful. She was an X-ray technician, which sparked my interest in medicine, although I know I couldn’t work in an office like that forever. Fortunately, I didn’t have to! I observed PT sessions at her work and eventually decided that was what I wanted to do. I still think that was the right choice. That made a world of difference, and it’s been a rewarding career filled with interesting people. I look at my mom and wonder how she got it all done — I don’t think she slept much! But she did take care of us, and we see moms like her all the time in the Center. In fact, they’re the most organized people who come in, because they have to be. I know if a mother of five can make time in her schedule, then anybody can. But over the past year, with the pandemic affecting all of us, I also know many patients have dropped away for various reasons. If that sounds familiar, make a commitment to act like your mom is pushing you and get an appointment set up with us to get you back on track. Surgery and drugs are not always the answer to pain, and they rarely are the first answer. Trust us — you’ll be glad you did.

Like I said — detail-oriented!

The proactive approach that moms take to health care is one I wish more people followed. I know

1 (858) 675-1133

BBC GOOD FOOD With over 10,000 recipes accessible from BBC’s cooking history, this app brings together both user-submitted recipes and tested recipes from the BBC Good Food team and celebrity chefs — for free. Create an account and save all your favorites! PAPRIKA You might already have your favorite go-to recipe blogs and websites, such as BudgetBytes and Bon Appetit. How do you manage your cluttered bookmark folders of recipes? Easy! Get a recipe manager app like Paprika! It’s only $5, and you can input all your recipe URLs and easily organize your favorite recipes from the internet. BIGOVEN Only have a few ingredients but need to cook a meal? Just type in three ingredients, and BigOven will search its 350,000-recipe bank to find the perfect options for free. BigOven also makes it easy to follow your favorite food bloggers while staying on top of your food supply! 5 BEST RECIPE APPS FOR A HEALTHIER MIND AND BODY

If you're always in a rush, it's quite possible that food delivery apps have been your best friend during the pandemic. But they may also make it difficult to stay healthy! Save yourself both time and money by replacing your food delivery apps with these top-rated healthy recipe and recipe management apps, instead. TASTY You’ve likely seen a Tasty food recipe video on Facebook or social media somewhere. Their beautifully simplistic editing style makes it easy to understand and follow recipes, and you can access their whole library for free with their app! It even includes a grocery list function when you want to take on multiple recipes. FORKS OVER KNIVES In recent years, nutritionists and doctors alike have started recommending a plant-based diet for its health benefits. Whether you’re a vegetarian, vegan, or a plant-based omnivore, you’ll love Forks Over Knives’ creative and simple dishes that blend perfectly with your needs. For only $5, you can easily find something to suit your tastes and health needs in the over 400 high-quality recipes from 50 celebrated chefs. You may even stave off heart disease and Type 2 diabetes while you’re at it.

We hope these apps will help you cook and eat simpler, healthier, and faster than ever!


small, simple triumph, such as closing the hatchback on my car or reaching for the phone on my nightstand. And none of this would have been possible without Emily’s support, encouragement, patience, and compassion! “It can be a long and slow recovery for a frozen shoulder; however, now five months from my initial visit, my range of motion has increased significantly, and I can resume most of my daily activities pain-free. I plan to continue my home care plan and know it won’t be long until I can finally reach (way) up and hug my 6-foot-2 son, totally pain-free!"

"I started seeing Emily when I was diagnosed with ‘frozen shoulder.’ I was experiencing pain and stiffness in my right shoulder, which radiated down my arm, and my range of motion was extremely limited. Many daily activities that people take for granted — getting dressed, performing household chores, or just reaching for something — resulted in sudden, debilitating pain — the kind that takes your breath away. Even getting a good night’s sleep was impossible, as I was unable to sleep on that side, due to pain. “However, physical therapy sessions with Emily, along with a home care plan, began to ease the pain and increase flexibility. I made slow and steady progress, and appreciated every

–Janet E. 2



DANCE Dancing is a great cardio exercise and plenty of fun too! Pick your favorite dance style and start moving those feet. Some styles, such as ballet or hip-hop, can be more challenging, especially if your mobility is limited. However, freestyle is plenty of fun too. No matter how you choose to dance and whether you’re by yourself, with a friend, or with your spouse, turn on some music and start grooving to your favorite tunes. A NOTE ON SAFETY: Before you get started on any exercises, make sure that the space around you is safe. Give yourself plenty of room to move around so you don’t have to worry about bumping into furniture and accidentally hurting yourself. If you’re an older adult, be sure to have a stable surface nearby just in case. A chair, for example, can help you steady yourself if you begin to lose your balance.

Walking for 30 minutes a day is a great way to get in some exercise, but getting in a daily walk outdoors isn’t always possible. If you're unable to enjoy your regular cardio exercise, what can you do? Try these four cardio workouts to get your heart pumping right from your living room. MARCH IN PLACE Marching is a great way to start slowly increasing your heart rate. Start by standing in place then lifting the legs up in a steady march, lifting each knee as high as you can without losing your

balance. Make sure that you are also pumping your arms in time with your feet. For the best outcome, lift your legs 20 times. SIDE STEPS Start by standing in the middle of the room with plenty of space for you to step left and right. Take a side step in one direction, then two side steps in the opposite direction, then move back two steps. If you’re worried about keeping your balance, try doing this within an arm’s length of a wall so you can reach out to steady yourself, and remember to keep your back straight. Repeat 20 times. SEATED ROWS While sitting in a chair, keep your spine straight and shoulders back. Extend your arms until they’re out in front of you, parallel with the floor. Using your shoulder and back muscles, pull your arms toward you then back out in front, as though you were rowing a canoe. Repeat this exercise 8–10 times.



Tangy citrus and salty Parmesan cheese complement earthy, fresh asparagus, a favorite spring vegetable with a short growing season.


3/4 cup Parmesan cheese, grated

1 lb asparagus spears

1/2 tsp kosher salt

1 tbsp lemon juice

1/8 tsp red pepper flakes

1 tsp Dijon mustard

Freshly ground black pepper, to taste

3 tbsp extra-virgin olive oil


1. With a vegetable peeler, shave each asparagus spear from tip to base. This is easiest to do if the asparagus is on a flat surface. 2. Place shaved asparagus in a bowl and blot off excess moisture with a paper towel. 3. In a separate bowl, make a vinaigrette by whisking together lemon juice, Dijon mustard, and olive oil. 4. Pour vinaigrette over shaved asparagus and add Parmesan cheese, salt, red pepper flakes, and black pepper. Toss to combine. Taste and adjust seasonings.

3 (858) 675-1133

Inspired by


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

15373 Innovation Dr. #175 San Diego, CA 92128


Moms Play Vital Health Care Role



5 Best Recipe Apps for a Healthier Mind and Body Client Testimonial: Janet’s Frozen Shoulder


Can You Do Cardio at Home? Shaved Asparagus Salad

What’s Happening This Month?



It’s been warm and sunny for a while here, and now that so many people are vaccinated, we’re starting to see an uptick in public events. We found some great ones for you and the family to enjoy but, as always, please use caution. It’s a good idea to keep social distancing and wearing a mask, even if you’ve received your vaccine shots. That said, here’s what’s happening in our neck of the woods this May: OLD TOWN CINCO DE MAYO, OLD TOWN, FIRST WEEKEND OF MAY Will Cinco de Mayo happen this year? It’s hard to say for sure, but we’re hoping a safe celebration is possible. It’s hard to imagine late spring in SD without one of the largest celebrations of Mexican culture and heritage on this side of the border, so keep your fingers crossed! If it doesn’t, consider lunching out

(or doing takeout) at one of our many local Mexican eateries — including those just across the border! GATOR BY THE BAY, SPANISH LANDING PARK, MAY 6—9 Poised to be the second big celebration of the summer (the first being Cinco de Mayo), Gator by the Bay promises food, dancing, and fun, all accompanied by live music from over 100 different local, state, and national bands. Expect it all to have a distinctly Cajun flavor but, thankfully, no alligators! MEMORIAL DAY CELEBRATION There’s nothing wrong with enjoying San Diego’s traditional Memorial Day weekend festivities, such as the rodeo or Strawberry Festival we’re famous for. But before you do,

spend some time reflecting on what the holiday is really about: the ultimate sacrifice our brave service members have made to safeguard our freedom. Both Miramar and Fort Rosencrans National Cemeteries will be open on Memorial Day, and there’s no better time to visit. You can even bring a bouquet of flowers and lay a flower on graves that are not decorated. What are you planning for this month? Let’s do it safely and securely, and welcome the start of summer — and the beginning of the end of the pandemic — the right way. 4


Combining the natural properties of water, such as buoyancy and drag force, with body movement, you have a winning exercise and physical therapy solution. The magic starts with the unique properties of water. The upward lift of buoyancy reduces stress on the joints, allowing you to move with less pain and effort, increasing your mobility. The drag force of water provides a gentle but effective resistance, allowing you to gain strength and endurance. Finally, water’s hydrostatic pressure promotes circulation in the tissues, which reduces swelling and promotes metabolic waste removal and overall increased blood flow to the muscles, which is crucial for recovery. WHAT IS AQUATIC THERAPY? Simply put, aquatic therapy involves hands-on techniques and specific body movements designed, instructed, and supervised by a physical therapist who specializes in aquatic therapy. Your treatment and movement plan is tailored to your specific needs and goals. WHO BENEFITS FROM AQUATIC PHYSICAL THERAPY? Aquatic therapy can benefit both the mind and body. Because the environment allows for all levels of training, aquatic therapy is beneficial for the armchair to elite athlete. Research has shown aquatic therapy to be safe and effective in treating

the following conditions: • Post-ACL reconstruction • Sports injuries • Arthritis • Pre- and post-joint replacement • Back pain

• Neurological injury/ conditions (stroke, Parkinson’s disease, multiple sclerosis, traumatic brain injury) • Balance problems


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FREQUENTLY ASKED QUESTIONS ABOUT OUR AQUATIC THERAPY PROGRAM: IT ALWAYS HURTS TO EXERCISE; WHY SHOULD I TRY IT NOW? A. The upward force of buoyancy supports the body, reduces weight- bearing and compressive forces, and reduces pain while still allowing you to exercise. WHAT IF I AM TOO WEAK TO EXERCISE? A. Buoyancy also provides support, assisting the muscles with movement. Once you are stronger, the water provides resistance, creating a progressive exercise program that allows you to build strength with the goal of eventually increasing your function on land. I CAN’T SWIM; IS IT SAFE? A. Yes. We use flotation equipment in deep and shallow water exercise as needed. The therapist also works one-on-one with you. Many of the aquatic exercises are done in the vertical position with the head out of the water. I AM AN ATHLETE; ISN’T WATER EXERCISE FOR OLDER, LESS FIT PEOPLE? A. No. When designed to meet your specific level of fitness, the aquatic environment can challenge even the highest-performing athlete. By adding drag force equipment, any athlete can build muscle strength and endurance.

With water plyometrics and jump training, the athlete can improve sports performance with less muscle soreness compared to traditional land programs. Finally, the hydrostatic pressure allows for faster metabolic waste removal and is a great place for recovery after high-intensity workouts or competition. WANT TO KNOW

IF AQUATIC THERAPY IS RIGHT FOR YOU? Call today 858.675.1133 and arrange to speak with one of our therapists.

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