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WEST HILLS 7230 MEDICAL CENTER DRIVE, SUITE 401 WEST HILLS, CA 91307 WEST LOS ANGELES 10474 SANTA MONICA BLVD., SUITE 435 LOS ANGELES, CA 90025
WWW.M3PT.COM / LA · 310.275.4137 / WEST HILLS · 747.888.3562 / APRIL 2019
M3 AND ME
This month I want to shout out two of M3 Physical Therapy’s best and brightest. As our veteran clinic assistants, Stephanie Nava and Max Ward have been invaluable assets to our team. For over a year, these two young UCLA grads have provided expert help to our therapists, friendly faces to clients, and expert mentorship to their fellow assistants. As Stephanie and Max prepare to head off to physical therapy school, we want to share their stories with you. Having seen firsthand their compassionate approach to care, I have no doubt both of these M3 alumni will go on to be incredible therapists. M3’S STAR PUPILS STEPHANIE AND MAX ARE GOING TO GO FAR As the first in her family to attend college, Stephanie has always been passionate about giving back to her family and community. “My grandma worked hard to get the best for me,” she reflects. “She’s 75 and strong — still working as a janitor. She inspires me to work hard and help strengthen people like her even more.” With that goal in mind, Stephanie threw herself into her biology studies at UCLA, although she didn’t have a specific career in mind at first. “I knew I wanted to go into something health-related, but I wasn’t sure what I wanted to focus on,” she says. She found her answer while doing some volunteer work. “It all started when I volunteered with ACEing Autism,” Stephanie explains. “Kids with autism often have difficulty with moving and being active. I got to help them improve their range of motion through tennis and really enjoyed the experience.” Having been exposed to the power of physical therapy to positively change –Dr. Raul Lona MEET STEPHANIE NAVA
lives, Stephanie decided that this field was right for her. When it came time to get her observation hours, she gave us a call.
As a clinic, we were immediately impressed by Stephanie’s tenacity — when she experienced car trouble before her job interview with us, she called to say she was taking the bus! More than this raw
energy, however, it was Stephanie’s willingness to learn that defined her time at M3. “The most important thing I’ve learned here is the importance of finding the right exercise for the right patient,” she explains. “You have to think outside the box.”
Outside her work at the clinic, Stephanie enjoys spending time with her siblings. “They’re a big part of my life!” she explains. When she’s not playing boardgames or soccer with her brothers and sisters, Stephanie can be found doing charitable work. Every month, she heads down to Echo Park, giving her own time and money to feed people experiencing homelessness. She also volunteers through her church, providing support to young adults in juvenile detention centers. Speaking about her goals for the future, Stephanie adds, “I didn’t grow up with much — so I want to work with and help low-income communities when I become a physical therapist.” We’re lucky to have such a kind, compassionate person on our team. We’re excited for Stephanie to continue her physical therapy studies at Loma Linda University, but she will be missed!
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MEET MAX WARD
has taken some important lessons to heart — ones you can’t necessarily pick up in the classroom.
As our longest-serving assistant, Max has gone above and beyond to help our clinic run smoothly. From guiding patients through their exercises to being our de facto IT specialist, he’s never hesitated to rise to any challenge. Every day he shows up to work, Max makes it clear he’s found his calling. Studying life sciences at UCLA, Max wanted to make a difference in the world but wasn’t sure how. “I’d been in a research lab studying jellyfish,” he recalls. “It was all very theoretical. I wanted to do something with a more direct impact on people’s lives.” Thankfully, Max’s stepmom was familiar with physical therapy and recommended he consider the field. “Right after my undergrad, I started working at M3 and another clinic,” Max explains. Bouncing between two different clinics certainly keeps him busy. “It can be exhausting working with a dozen or so therapists; each has their own way of doing things,” he reflects. “But you learn a lot, and the work is engaging.” When it comes to his work here at our clinic, it’s obvious Max
“What stood out about M3 is how the setting really gave me a chance to get to know patients and build a connection with them,” Max says. “We get to know them well … the lesson I take from M3 is the importance of always being compassionate to patients.” He adds, “When people come to see us, they’re in a lot of pain. You have to put yourself in their shoes in order to treat them effectively. I’m appreciative of Raul, Mariko, and all our therapists for teaching me this and so many other skills … I’ll carry them forward with me in my career.” Outside the office, Max enjoys all that the Los Angeles music scene has to offer. When he’s not at a rock, metal, or funk concert, you’ll most likely find him practicing the guitar himself! Since Max has been admitted to Mount St. Mary’s, we know his hard work will take him far. As bittersweet as it will be to say goodbye to such a driven member of our team, we’re excited to see where Max’s future takes him.
TREAT AND PREVENT SCIATICA ANNOUNCING THIS MONTH’S WORKSHOP
If you suffer from sciatica or other forms of lower back pain, you know how debilitating these conditions can be. Simple tasks like tying your shoes or climbing a flight of stairs quickly become daily sources of agony. But you don’t have to live with pain and limited movement. Physical therapy is a great way to find relief and get your body back in motion. Our lead therapist can show you how. I HAVE SCIATICA OR LOWER BACK PAIN. WHEN’S THIS WORKSHOP? On April 26, Raul Lona will be holding his monthly workshop at our Los Angeles location, focusing on lower back pain relief. This clinic will focus on the stretches and exercises that not only return your range of motion but also alleviate aches and pains. Being able to stay active while recovering from sciatica and other lower back conditions is vitally important to a
comfortable recovery. If you’re currently suffering from pain in your hips or back and find daily activities difficult, please stop in for this informative class. Space is limited, so it’s best to call in and reserve your spot ahead of time!
a wide variety of causes. Some are purely results of circumstance and biology. For example, sciatica can arise from the strain of pregnancy or as the result of medical conditions like piriformis syndrome, arthritis, or spinal tumors. The best thing you can do is take steps to prevent spinal injury: Always remember to lift with your legs when lifting heavy objects, maintain good posture when seated, and be sure to get out and exercise!
I DON’T HAVE SCIATICA. HOW DO I KEEP IT THAT WAY?
Unfortunately, sciatica is quite common in people aged 30–50 and can spring from
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HIKING YOUR FAVORITE TRAILS AND AVOIDING COMMON INJURIES
Taking a weekend to experience the Elysian Park Hiking Trail can be relaxing or exciting, and it might be exactly what you need after a long work week. However, while you may be desperate to take a step away, it’s important to not be careless. Many injuries can occur on a hiking trail if a hiker isn’t careful. Here are a couple of common injuries, along with the methods you can use to reduce the chance of falling victim to either of them. PAIN Experiencing pain in your feet, legs, knees, lower back, and shoulders is a common occurrence among many hikers. To avoid aches and pains while out on the trail, it’s important to stretch and take some time to warm up before you get started. You can also avoid many injuries by walking with a trekking pole, which helps distribute your weight and prevents putting too much of it on one leg. Back pain often comes from a backpack that doesn’t fit properly or is too heavy. Make sure
to test the pack well before your hike to ensure a perfect fit and, while on the hike, load it correctly to spread the weight evenly. SPRAINS AND STRAINS Sprained ankles or knees are one of the most common injuries to happen when you’re out hiking. Keep in mind that it’s easier to twist one of your joints if you’re walking along uneven or rocky ground. Being aware of your surroundings is one way to avoid this type of injury. Another is to wear appropriate gear for your hike; hiking boots are a better choice than sneakers, as they can support and protect your ankles better. With the proper preparation, you can avoid and prevent injury from occurring on a hike. Of course, if limited range of motion or joint pain is keeping you from your favorite trails, you might feel stuck. Don’t worry! Physical therapy can help you return to your favorite outdoor activities. Whether you’re recovering from an injury or getting back to a pain-free life, our physical therapists are here for you. Call our offices to learn more about how our therapists can help you today.
BLISTERED ASPARAGUS WITH PEANUT-COCONUT SPRINKLE
TAKE A BREAK
INGREDIENTS
• 12 ounces asparagus, stalks trimmed • 2 tablespoons vegetable oil • 1 Fresno chile, deseeded and finely chopped • 2 tablespoons soy sauce • 1 tablespoon fresh lime juice • 1 teaspoon agave nectar • 1 teaspoon fresh ginger, peeled and finely grated • 2 tablespoons peanuts, crushed • 2 tablespoons shredded coconut, toasted • Salt, to taste
DIRECTIONS
1. In a large skillet over medium-high heat, heat oil until shimmering. 2. Season asparagus with salt and sauté, tossing frequently until blistered, about 5 minutes. Transfer to a platter. 3. In a mixing bowl, combine chile, soy sauce, lime juice, agave, and ginger. Mix in peanuts and coconut. 4. Spoon over asparagus and serve.
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10474 SANTA MONICA BLVD, SUITE 435 LOS ANGELES, CA 90025 PHONE: 310.275.4137 FAX: 310.274.1815
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INSIDE THIS ISSUE
1
Meet Our Amazing Assistants
2
Have a Pain in the Back? Our April Workshop Can Help
3
Common Hiking Injuries
3
Blistered Asparagus With Peanut-Coconut Sprinkle
4
3 Travel Myths Debunked
FORMERLY KNOWN AS WILSHIRE LINDEN PHYSICAL THERAPY — SAME TEAM, NEW NAME!
PARIS ON A BUDGET? Traveling has many social and educational benefits, but some people have hesitations that prevent them from jetting off on new adventures. Below are three debunked travel myths to give you some ease as you plan your summer vacation! MYTH: VACATIONS ARE EXPENSIVE. 3 TRAVEL MYTHS YOU SHOULD STOP BELIEVING MYTH: JET LAG IS CAUSED BY A LACK OF SLEEP.
FACT: While jet lag can make you sleepy, it’s actually caused by a disruption in your circadian rhythm. Our bodies are cyclical, and the circadian rhythm is set by both a natural need for your body to reset and outside forces, such as your job, time zone, and diet. Travel can disrupt this rhythm and routine, which leaves you lethargic during and after your vacation. Sticking to water before and during your flights and staying physically active during and after
FACT: You can travel anywhere on a budget. Tracking flights to score the best deal, setting spending limits, and packing meals are a few ways to save money. Hostels and Airbnbs are great alternatives to spendy hotel stays. Additionally, you don’t have to cross the country to have a great trip. Every state has museums, unique roadside attractions, historical sites, and a booming nightlife. When you know your price limits and what you want to do, traveling can be a fun and inexpensive venture. MYTH: TRAVELING IS DANGEROUS. FACT: If you’re smart about what you do and where you go, traveling can be safe. Go with your gut and only stay somewhere that is approved by travel guides. Visit places you feel comfortable in, and do your research by reading travel blogs, websites, and books to find places that have been vetted by others. Traveling in groups can also be a great way to lower your risk of danger. As long as you plan ahead, you will have a safe trip.
traveling are great ways to fight jet lag and get back into your normal rhythm. Don’t let these travel myths keep you from seeing the world. Set a budget, go with your gut, and prepare for a shifting rhythm to make your next adventure the best one yet.
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