Newsletter About Your Health and Caring for Your Body by G3 Physical Therapy
The Newsletter About Caring for Your Health Physical Therapy & Wellness
WHY SURGERY DOESN’T HAVE TO BE YOUR ONLY OPTION
ALSO INSIDE: Conditions That Respond Well to Physical Therapy • Healthy recipe •July 4th Celebrations: Prioritize Health and Safety
NEWSLETTER 2025
WHY SURGERY DOESN’T HAVE TO BE YOUR ONLY OPTION
• Partial Ligament Tears: While a full ligament tear typically requires surgical intervention, less severe ligament injuries respond well to physical therapy. • Spinal Stenosis: This condition causes a painful narrowing in the spinal column, but you can manage your pain and mobility restrictions with gentle, targeted exercise. • Degenerative Disc Disease: A common side effect of aging, physical therapy is more beneficial for treating DDD than surgery in most cases. • Herniated Discs: This is another condition that physical therapy can generally resolve more easily than surgery. PHYSICAL THERAPY VS. SURGERY: HERE’S WHAT WE CAN OFFER The exact details of your physical therapy treatment will vary based on several factors, including the condition or injury, your current health status, and your overall goals. Our team will work closely with you to develop a customized plan that meets your needs. Generally speaking, we’ll begin with an extensive evaluation to help us get to the root of your discomfort. From there, we’ll pull from several different techniques to help you manage pain, eliminate restrictions in your range of motion, and improve your overall function.
Do you suffer from a painful orthopedic condition such as spinal stenosis or osteoarthritis? Many think surgical intervention is the only way they’ll ever find relief. However, you have another option: physical therapy at G3 Physical Therapy! There’s no denying that surgery is a significant decision–and one that brings with it several risks, including blood clots, infections, and more. That’s why most doctors will encourage you to consider your options before booking a surgeon. For orthopedic concerns, that means looking to physical therapy. In fact, physical therapy is actually a frontline treatment for several musculoskeletal conditions, from arthritis to ligament injuries, meaning you absolutely should try it first! Regular physical therapy treatments can help delay your surgery–and, in some cases, avoid it altogether. If you feel you may be on the path to needing surgery, don’t hesitate to give our team a call. We’ll provide specific information about how our physical therapists can help you avoid or delay surgery. CONDITIONS THAT RESPOND WELL TO PHYSICAL THERAPY People opt for surgery to reduce pain and improve their functionality and mobility. The good news is that physical therapy can do exactly that for several different musculoskeletal conditions, including the following: • Osteoarthritis: People with severe osteoarthritis often resort to total joint replacements to address their symptoms. But if you can begin physical therapy early on, you can slow the condition’s progression.
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COME BACK TO PHYSICAL THERAPY | G3.LIFE
ENCINITAS P: 760. 452.2640
SOLANA BEACH P: 760. 452.2640
HEALTHY RECIPE GRILLED LEMON HERB CHICKEN SKEWERS
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At G3 Physical Therapy, our physical therapists tailor treatment plans based on your condition, health status, and goals. Here’s why physical therapy can be a smarter choice: Lower Costs: • Surgery involves hospital stays, anesthesia, and extended rehabilitation costs. • Physical therapy offers effective care at a fraction of the cost. Studies estimate surgery can cost at least twice as much per year compared to physical therapy. Less Downtime: • Surgery requires weeks or months of recovery. • Physical therapy promotes gradual progress without invasive procedures, helping you return to daily life faster. Decreased Risks: • Surgery comes with risks like blood clots, infections, and reliance on pain medications. • Physical therapy provides non-invasive, drug-free pain relief with minimal risks. Improved Long-Term Outcomes: • Early physical therapy strengthens muscles, improves mobility, and supports joint health, leading to better long-term results. WHY PHYSICAL THERAPY SAVES YOU MORE THAN TIME Beyond health benefits, physical therapy significantly reduces overall expenses. Here’s how: Fewer Complications: • No surgical risks mean fewer unexpected costs. Shorter Recovery Periods: • Time off work is reduced, lowering indirect expenses. No Need for Post-Surgical Therapy: • Since physical therapy is part of your primary care plan, you won’t need additional rehabilitation. STAY ACTIVE FOR BETTER RESULTS Starting physical therapy early provides the best chance to avoid surgery. Our team will develop an exercise plan tailored to your lifestyle, helping you stay active and healthy. Consistent movement is essential, especially for degenerative conditions. If surgery becomes necessary later, your body will already be stronger, leading to a faster recovery. If you have a painful musculoskeletal condition, don’t resort to surgery – visit G3 Physical Therapy first to find out if physical therapy might be a better solution for you. Call us today to get started.
Light, flavorful, and easy to prepare—these skewers are a perfect healthy addition to any summer BBQ.
INGREDIENTS • 1.5 lbs boneless, skinless
• 1 tablespoon fresh parsley, chopped (or 1 tsp dried) • 1 teaspoon dried oregano • Salt and pepper to taste • Wooden or metal skewers (if using wooden, soak in water for 30 minutes)
chicken breast, cut into 1-inch cubes
• 2 tablespoons olive oil • Juice and zest of 1 lemon • 2 garlic cloves, minced •
INSTRUCTIONS: Marinate the chicken: In a bowl, mix olive oil, lemon juice and zest, garlic, parsley, oregano, salt, and pepper. Add the chicken and toss to coat. Cover and marinate in the fridge for at least 30 minutes (or up to 4 hours). Assemble the skewers: Thread the marinated chicken onto skewers. Grill: Preheat the grill to medium-high. Grill the skewers for 10–12 minutes, turning occasionally, until the chicken is cooked through and has nice grill marks. Serve: Enjoy with a side of grilled vegetables or a quinoa salad.
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GET STARTED ON YOUR RECOVERY TODAY! CALL ENCINITAS AT 760. 452.2640 SOLANA BEACH AT 760. 452.2640 OR OR VISIT OUR WEBSITE AT G3.LIFE
July 4th Celebrations: Prioritize Health and Safety
PATIENT SUCCESS STORY
July brings 4th of July celebrations, and while enjoying fireworks and picnics, it’s essential to prioritize safety. Here are some expert tips from G3 Physical Therapy: • Stay Hydrated: With the summer heat, dehydration is a concern. Bring plenty of water to stay hydrated during outdoor activities. • Firework Safety: If you plan to handle fireworks, follow safety guidelines strictly. Mishandling can lead to burns and accidents. • Healthy Picnic Choices: Choose nutritious picnic options like salads, grilled veggies, and lean proteins. Limit sugary drinks and snacks that can lead to energy crashes. • Mind Your Posture: Whether watching fireworks or dining at a picnic, maintain good posture to prevent back and neck strain. Sit upright and use cushions for support if needed. By focusing on safety and making healthy choices, you can have a memorable and healthy 4th of July celebration!
G3 PT Tom Hensen and his team are the best physical therapy in town! He has helped me & my husband strengthen & recover from our total knee replacement surgery. I’m back to work and jet skiing/ swimming again! Thank you Tom. -S.H.
1. Walk in water. It targets your arms, core, and lower body. Keep your arms in the water and move them as you walk. Engage your core and stand tall. 2. Water arm lifts. Using foam dumbbells will help add more resistance. Stand in water up to your shoulders. Hold the dumbbells at your side, with your palms facing up. Draw your elbows in close to your torso as you lift your forearms to the height of the water. Rotate your wrists to turn your palms facedown. Lower your arms back to the starting position. Do 1-3 sets of 10-15 reps. 3. Lateral arm lifts. This exercise, which targets your upper body, is also best done with foam dumbbells. Stand in water up to your shoulders. Hold the dumbbells at your side. Raise your arms to the side until they’re level with the water and your shoulders. Lower your arms back down to your sides. Do 1-3 sets of 8-14 repetitions 4. Back wall glide. This exercise helps to activate the muscles in your core and lower body. Hold onto the pool ledge, tuck your knees into your chest, and press your feet into the wall. Push off from the wall and float on your back as far as you can. Draw your knees into your chest, press your feet down to the bottom of the pool, and run back to the wall. Continue this exercise for 5-10 minutes. 5. Leg kicks. This exercise works the muscles in your core and legs. Use ankle weights to make it more challenging. Hold onto the pool ledge or hold a kickboard. Alternate flutter kicking, scissor kicking, breaststroke kicking, and dolphin kicking. Do each kick for 1-3 minutes. Water workouts are an effective way to boost your cardio fitness while strengthening your major muscle groups, but as with any new exercise program, always speak to your physical therapist first. Contact G3 Physical Therapy to see if aquatic exercise is right for you!
STAFF SPOTLIGHT: TOM HENSON, PT, DPT, FAFS
Tom, originally from Hawaii, has lived in San Diego since 2004. He received his Bachelor of Science in Psychology from UC Santa Barbara and his Doctor of Physical Therapy from San Diego State University. His interest in Applied Functional Science (AFS) began during physical therapy school, and after understanding that AFS provides the most efficient and comprehensive approach to rehabilitation, he decided it was his career path of choice. Tom has received several certifications from the Gray Institute for Applied Functional Science, and is currently working towards his Fellowship in Applied Functional Science with the Gray Institute for Functional Transformation. In his spare time, Tom enjoys hiking, surfing, or riding his bike.
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