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Focus Physical Therapy Bi-Monthly
August/September 2024
Focuspt.net
949.709.8770
The Art of Active Unwinding How I Relax and Recharge in Nature
The first way I love to unwind is through mountain biking. Now, you might think, “How in the world is that relaxing?” But for me, it’s an incredible way to clear my head. There’s something about being out on the trails, surrounded by nature, that allows me to disconnect from the stress of daily life. It’s not just the physical activity that rejuvenates me; it’s the quiet moments when I’m coasting down a hill or navigating a tricky path. These moments require a focus that pushes out all other concerns. Plus, the adrenaline rush and the sense of achievement after conquering a tough trail can be unbeatable stress relievers and confidence boosters. Surfing is another activity that ranks high on my relaxation list. I’ll admit that I don’t get to surf as often as I’d like these days, but whenever I do, it’s truly nothing short of transformative. Paddling out early in the morning, when the water is still and there are few others around, is incredibly peaceful. Each wave offers a new challenge and a chance to feel at one with the ocean. The rhythmic sound of the waves, the feel of the water — it all combines to create a meditative state where all worries seem to wash away. Lastly, something as simple as sitting around a campfire can be incredibly relaxing. There must be some sense of primal comfort
in watching the flames flicker and dance, poking at the coals, and throwing in sticks. Often, I’ll gather with friends or family, and we’ll share stories and enjoy the warmth. It’s a time for casual conversation, laughter, and just being present in the moment — no screens, no deadlines, just the crackle of the fire and good company. These activities might seem a bit unconventional when it comes to relaxing, especially since they can be physically demanding. But for me, being active is a powerful way to relieve stress. It’s not about where you are or what you’re doing; it’s about finding peace in those activities that bring you joy and pull you away from the pressures of everyday life. As summer begins to wind down, I encourage everyone to find their own unique ways to relax. Celebrate National Lazy Day and National Relaxation Day by giving yourself permission to take a break in whatever way best suits you. Remember, relaxing and unwinding are crucial for your well-being — they reset your mind and body, enabling you to return to your daily routine refreshed and refocused. Enjoy the rest of your summer, and make sure to take some time to do what makes you feel relaxed and rejuvenated!
With my line of work, you may often hear me talk about gettin’ up, breaking a sweat, and staying on the move. Well, this August brings two observances: National Lazy Day on Aug. 10 and National Relaxation Day on Aug. 15, and I won’t be telling you anything different! Relaxing doesn’t necessarily mean staying comatose on your sofa for hours on end. For me, these days are a perfect reminder that taking time to unwind can be participating in any activity that allows you to unwind. Today, I want to share my top three ways to relax and decompress, which might seem a bit more active than what you'd expect!
–Julian Manrique
Focus Physical Therapy • Call 949.709.8770 • 1
MORE THAN JUST THE NUMBERS Focus on These 5 Wellness Practices by Harley Pasternak
4. Healthy Diet: Nutrition plays a crucial role in overall wellness. Instead of counting every calorie, concentrate on the quality of the food you're consuming. Hydration is also crucial! 5. Resistance Exercises: Resistance training is fundamental to building muscle, burning fat, and increasing metabolic rate. Harley suggests incorporating simple resistance exercises into your routine, such as squats, lunges, or push-ups, which you can do anywhere.
In the world of health and fitness, it’s easy to get lost in the numbers — constantly checking the scale, measuring waistlines, and obsessing over every calorie. However, renowned celebrity fitness trainer Harley Pasternak offers a refreshing perspective with his five fundamentals of health and wellness, which focus more on lifestyle habits rather than the numbers that often define our fitness journeys. 1. Daily Steps: Harley emphasizes the importance of movement. Rather than spending hours in the gym, he advocates for getting your daily steps in. This could mean taking a brisk walk in the morning, opting for the stairs instead of the elevator, or even pacing during phone calls. 2. Unplugging: It’s too easy to be glued to our phones all day. Setting boundaries not to check emails after a particular hour or dedicating time to read a book or meditate, for example, will help maintain a healthier, more balanced lifestyle. 3. Stress Management: Managing stress is another pillar of Harley’s approach. Chronic stress can lead to a host of health issues, including heart disease, anxiety, and sleep disturbances. Incorporating daily practices like deep breathing exercises, yoga, or even short walks can significantly mitigate stress levels.
You gain direct control over your health and wellness by shifting
focus from the scale to these five key areas. Remember, the
numbers on a scale are merely indirect results of your daily
habits. Focusing on these actionable and controllable aspects of your lifestyle means you don’t need to worry about the scale. You're building a foundation for a healthier, happier life.
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!
“When I came to Focus PT, I could not stand more than 10 minutes at a time without intense pain or spasms. My back doctor ordered surgery, but insurance required that I complete 8 weeks of PT prior to surgery. This was good, as it allowed me to gain strength before surgery. Post-surgery, I spent another 12 weeks at Focus. With Bryant leading my pre-surgery PT, he and the staff put me through an excellent
strengthening program which helped me be in good shape for my surgery. Post-surgery, he and his staff put me through an equally excellent rehabilitation program which helped me build great core strength. Upon wrapping up my time here, I can walk indefinitely, run 15–20 miles a week, and have regained my quality of life. I am pretty much pain free these days. I’ve worked with Focus for nearly 10 years for a previous back surgery and knee replacement. Julian Manrique, Focus founder, puts great emphasis on finding the right people for his team. This applies to all areas of his business and includes Kieran and Whitnee at the front desk, Carrie in billing (always there to help you with insurance and billing issues), the aforementioned Bryant, and all the PT support staff, Gerardo, Emily, Jacob, and Kaden. All these people were involved in my success. GREAT JOB FOCUS!!!" –Dale R.
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• Focus Physical Therapy • Call 949.709.8770
$10
Find Relief for Your Stubborn Shoulder Pain
Physical Therapy Can Offer Relief
How Physical Therapy Can Help Physical therapy is a highly effective treatment for shoulder pain, tailored specifically to each patient’s unique needs. Here’s how it can help: • Pain Management: Through the use of modalities like ultrasound, heat, and ice, physical therapy can help reduce pain and swelling in your shoulder. • Improvement of Range of Motion: Stretching and strengthening exercises can enhance flexibility and strength in the shoulder, which helps decrease pain and improve function. • Manual Therapy: Techniques such as massage and movement can help increase the mobility of joints and soft tissues in the shoulder, providing relief and restoring function. • Customized Exercise Programs: Targeted exercises designed to strengthen the shoulder muscles and improve posture can help prevent the recurrence of injuries. If you're struggling with shoulder pain, remember that you don't have to endure it silently. Physical therapy offers a proactive strategy for managing your pain, enhancing your mobility, and getting you back to your everyday activities without discomfort. Don't hesitate to reach out and begin your journey to a pain-free life. Your shoulders will thank you!
Whether hitting the pickleball court or simply lifting a grocery bag, shoulder pain can become a daily obstacle to your usual routine. Shoulder pain is a common complaint that can range from acute injuries to chronic conditions. We’ll unpack the various causes and symptoms of shoulder pain and explain how physical therapy can be a game-changer in treating this condition. Uncover the Cause of Your Shoulder Pain The shoulder is the most mobile joint in the body, supported by muscles, tendons, and ligaments, which makes it prone to injury. Pain in this area can originate from several different causes: • Rotator Cuff Injuries: These involve the muscles and tendons that stabilize the shoulder. Symptoms can include a dull ache deep in the shoulder, which may worsen when you try to sleep on the involved side. • Overuse: Overuse or injury to the shoulder joint or even nearby tendons can lead to shoulder pain. For example, overuse of the bicep muscle could lead to shoulder discomfort. • Frozen Shoulder: This condition causes stiffness in the shoulder joint. Symptoms typically worsen over time, making it very difficult to move the shoulder. • Arthritis: Osteoarthritis is another common cause of shoulder pain, particularly in older adults. It develops due to wear and tear of the cartilage, leading to inflammation, pain, and reduced motion.
Directions
HAVE A LAUGH
1. Preheat oven to 400 F. 2. In a large oven-proof skillet, heat olive oil over medium heat. 3. In a bowl, whisk flour, spices, and lime zest. Dredge chicken in the mix to coat. 4. Add chicken, skin-side down, to skillet, then place skillet in the oven for 30–35 minutes. 5. In a medium skillet, heat olive oil and add poblanos. Sauté 4–5 minutes. Add garlic and sauté for another minute. 6. In a bowl, add poblano mix, corn, scallions, lime juice, and cilantro, toss and serve with the chicken.
There’s still time to enjoy sweet summer corn with this lime chicken dish. LIME CHICKEN WITH CORN AND POBLANO SALAD
Ingredients
Chicken •
Corn and poblano salad • 2 tbsp olive oil • 2 poblano peppers, diced •
3 tbsp olive oil
• • • • • • •
1 cup all-purpose flour 1 1/2 tsp garlic powder 1/2 tsp cayenne pepper
2 garlic cloves, minced 1 14-oz can of corn 4 scallions, minced
1 1/2 tsp salt
• • • •
3/4 tsp black pepper
Zest of 1 lime 8 chicken thighs
Juice of 2 limes 1/3 cup chopped cilantro Salt and pepper
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Inspired by Purewow.com
Focus Physical Therapy • Call 949.709.8770 • 3
30212 Tomas, Ste. 120 Rancho Santa Margarita, CA 92688, USA
949.709.8770
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
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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Why Active Relaxation Might Just Be What You Need Transform Your Health With Harley Pasternak What Our Patients Are Saying How Physical Therapy Can Restore Your Shoulder Mobility Lime Chicken With Corn and Poblano Salad Fun Farmers Market Activities for Families
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Exploring the Farmers Market Enjoyable Activities for the Whole Family
This time of year, we harvest fruits and vegetables in abundance, and farmers markets across the country are brimming with locally grown goods. Taking advantage of these wonderful events where local farmers and artisans sell the fruits of their labor is a great way to support local small businesses and explore all your area has to offer. Moreover, it is a perfect opportunity to share some wholesome fun with your family, as there are activities and attractions at farmers markets suitable for all ages. Learning Firsthand Your local farmers are a treasure trove of agricultural know-how. Many farmers will happily talk with you or your children about their favorite crop, what’s in season, and their recommendations for recipes that incorporate their produce. It’s a great way
to grow your kids’ social skills and get them interested in gardening and farming. Scavenging for Samples There is no shortage of variety regarding the fruits and vegetables offered at farmers markets. Engaging your family in a scavenger hunt to discover various produce among the local farmers’ stands is a great way to broaden their minds and keep them entertained. Plenty of farmers will offer you and your kids samples of their wares, allowing you to try before you buy. Homeward Bound After enjoying the farmers market, you may want to take what you learned home. Starting a small garden and growing starter plants with your kids is a great way to bond and create lasting memories. Growing
and caring for plants and vegetables is a wonderful experience for children and helps them connect more with nature. Do yourself and your family a favor: Explore the farmers market and discover the flavor of your local area.
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• Focus Physical Therapy • Focuspt.net
Stay Safe and Strong on the Court
Join Our Pickleball Injury Prevention Workshop
Are you hesitant to play pickleball because you’re afraid of getting hurt? Our workshop is here to help you stay safe and enjoy the game with confidence!
WORKSHOP DETAILS: Date: Tuesday, August 20, 2024 Time: 6:30 p.m. Location: Focus Physical Therapy - 30212 Tomas, #120, RSM Cost: FREE! WHAT YOU’LL LEARN: • Common pickleball injuries and how to avoid them • Effective warm-up and cool-down routines
• Proper techniques to prevent injuries • Strengthening exercises for safer play • Tips for maintaining good form and posture WHY ATTEND? • Gain knowledge to play safely • Improve your game performance • Meet and connect with fellow players • Stay active and injury-free
REGISTRATION: • Only 20 spots available! Don’t miss out! • Register by Friday, August 16, 2024 • Call 949-709-8770 or email info@focuspt.net to register today! SPECIAL OFFER: The first 10 individuals to register will receive a FREE exercise band. Don’t let the fear of injury stop you from enjoying pickleball! Learn how to protect yourself and have fun on the court!
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