M3 PT - February 2019

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 / FEBRUARY 2019

M3 AND ME

Despite its status as a “Hallmark holiday,” Munesha and I still like to observe Valentine’s Day. Chocolates, roses, and cards aside, it’s nice to have a day to celebrate love, our relationship, and the family we’ve built together. Sitting down to write this with Feb. 14 on the horizon, I can’t help but turn my mind back to the day Munesha and I met. As I’ve mentioned in the past, my wife and I met while studying to become physical therapists. Specifically, we were both in the same study group at USC, which was a setting that made it impossible for me not to fall for her. Here was this beautiful woman who could make our entire group of grad students laugh with a quip in the middle of explaining a complex PT concept. As if her humor and intelligence weren’t enough, I quickly learned that Munesha also had an incredible capacity for empathy. MY VALENTINE HOW MUNESHA AND I MET

I worked up the courage to ask her to dinner after a particularly long study session before a big exam. She said yes, and we went out to Saladang in Pasadena for some delicious Thai food. It must have gone well, because we went out to plenty of dates afterward, almost all centered on food. We are very blessed in this city to have so many amazing

culinary options at our fingertips. Munesha and I took full advantage of this, exploring all the flavors Los Angeles had to offer. To this day, when we can get away for a date night, we’ll go out to a restaurant. Rather than head to a theater or a club where we can’t really talk, we’ve always preferred great food and even better company.

Just as she did in that study hall all those years ago, Munesha still inspires me with the intersection of her intelligence and

“NEEDLESS TO SAY, FINDING OUT MY CRUSH HAD SUCH A BIG HEART WEIGHED PRETTY HEAVILY INTO MY DECISION TO ASK HER OUT. “

humor. Working in pediatric PT, making kids feel comfortable is a big part of the job. She manages to give her patients the care they need while making them smile. Munesha, few people would be able to balance being a therapist, a mother, and a spouse with as much grace as you have. Thanks for being an incredible friend and adventure partner these past two decades. I’m forever in awe of your compassionate, loving soul.

Most people choose to become therapists because they want to help people live better lives. Munesha, however, was one of those rare souls who was already doing that before she ever started studying PT. She’d been working with kids living with disabilities — specifically those on the autism spectrum. During this work, she saw just how much of a difference physical therapy exercises can make for these children and decided she wanted to be a part of this important profession. Needless to say, finding out my crush had such a big heart weighed pretty heavily into my decision to ask her out.

Happy Valentine’s Day,

–Dr. Raul Lona

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THE 5-SECOND RULE WILL MAKE YOU SICK 3 HEALTH MYTHS YOU PROBABLY BELIEVE

We live in the golden age of information. The answers to many of life’s questions are just an internet search away. Despite this readily available wisdom, we still have a bad habit of believing health-related myths. Here are three popular health “facts” that are total works of fiction.

Tavel of the Indiana University School of Medicine pointed out, over 50 percent of bottled water is just filtered tap water. The same effect can be achieved with a home filtration system. Of course, if the tap water in your area has been contaminated, bottled water is a safer alternative. However, in most circumstances, bottled water is no healthier than tap water.

THE 5-SECOND RULE KEEPS FOOD SAFE

CRACKING YOUR KNUCKLES CAUSES ARTHRITIS

Obviously germs and bacteria don’t really wait five seconds to pounce, but snatching your chip off the floor fast keeps most of the germs away, right? Not according to a 2006 study published by Dr. Paul Dawson. He found conclusive evidence that when food comes into contact with a contaminated surface, bacteria are transferred immediately. Even one second spent on tile, wood, or carpet is enough to infest your food with salmonella or another serious contaminant.

The connection between knuckle-cracking and arthritis came from studies where participants self-reported their habits. Modern medical research has shown these results to be false. The official stance from the John Hopkins Arthritis Center states, “There is no evidence that cracking knuckles causes any damage such as arthritis in the joints.” Still, chronic knuckle- cracking can lead to reduced grip strength, so you might want to break the habit anyway. You’ve probably heard these myths for years, but just because something is common knowledge doesn’t mean it is true. With information so easily available, always take the time to research the facts, especially when it comes to your health.

BOTTLED WATER IS SAFER THAN TAP WATER

People seeking out safer water alternatives increases the sales of bottled “spring water” each year. However, bottled water is more expensive, bad for the environment, and, as Dr. Morton

DOWN WITH THE STIFFNESS HOW POST-SURGERY PHYSICAL THERAPY CAN REALLY HELP

Surgery is hard on the body. Major or minor, surgery is a sudden trauma that the body deals with in different ways.

On top of that, this post-operative stiffness can keep you from doing the things you love and had hoped to return to after the surgery. Thankfully, there is a way to treat stiffness following surgery: manual therapy. Manual therapy is a form of physical therapy. It’s a hands-on treatment involving the manipulation of joints and muscles. It’s a very deliberate and controlled process. Unlike massage, for instance, manual therapy is highly targeted. Clinicians identity the specific joints and muscles that need to be focused on in order to treat post-surgery stiffness.

For example, after an operation, a person may feel stiff near or on the surgery site. As a result of the stiffness in the joints and muscles, they may also experience limited mobility or range of motion.

Let’s say you get surgery on your shoulder. You may expect limited range of motion for a short period of time as the surgical wound heals. The problem is that some people experience stiffness or loss of range of motion far beyond the expected healing time. This can be devastating. When you have to go through surgery to repair part of your body and you then have to endure long-term stiffness and a more limited range of motion, you may wonder if the surgery was really worth it. It can create a cloud of doubt and also cause you to wonder if you are recovering correctly.

Several studies have looked into the effectiveness of manual therapy on post-operative stiffness (versus no treatment at all). The results show it works. But keep in mind that manual therapy is just one part of a complete treatment plan.

If you’ve recently had surgery, or you’re planning to get surgery in the near future, and you have questions about your recovery, don’t hesitate to give us call. We can answer your therapy questions and talk with you about what we can do in your time of recovery.

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NEVER TOO PREPARED PREHABILITATION AND KNEE REPLACEMENT SURGERY

SUPPORT YOUR NEW JOINTS

“Why does my surgeon want me to start physical therapy before my knee replacement surgery? Isn’t physical therapy just for recovering after an operation?” It’s true that physical therapy is a vital part of recovering from an injury or operation. But the healing process begins even before you get on the operating table. According to Vonda Wright, associate professor of orthopedic surgery at the University of Pittsburgh Center for Sports Medicine, “Outcomes after surgery are determined 50 percent by the surgeon and 50 percent by the patient’s commitment to recovery before the surgery even takes place.” Here are a few ways rehabilitation before surgery, or prehabilitation, can help your healing and recovery experience. LEARN HOW TO MOVE SAFELY AFTER SURGERY After your operation, while your body recovers, you won’t be able to move quite the same way. It can be incredibly frustrating to rely on crutches or learn how to dress yourself again. Don’t risk injuring yourself again by waiting until after surgery to learn how to move your body. A physical therapist can teach you the best way to maintain your lifestyle and independence while your body heals.

If you tore your ACL skiing over the holidays or you’ve been suffering from years of chronic pain, knee surgery can go far to correct your joint problem. But your body needs to be ready to support your new joints. Proper exercise before surgery can strengthen and stretch your muscles, helping them accept the new joint and reducing the odds of additional injuries in the future. REDUCE RECOVERY TIME Just like how guided exercise helps reduce recovery time, prehabilitation has been found to speed up the recovery process after surgery. Research published in the Journal of Bone and Joint Surgery found prehabilitation can reduce the need of post- operative care by almost 30 percent. This in turn reduces the cost of recovery by around $1,215. Your attitude regarding your recovery will play a huge role in how quickly and how well your body recovers after surgery. If there’s a knee replacement surgery in your future, give the physical therapy experts at M3 Physical Therapy a call. With prehabilitation, you can get into the right mindset and greatly improve your recovery experience.

SPICY SALMON TARTARE

TAKE A BREAK

INGREDIENTS

• 1 8-ounce boneless, skinless salmon fillet • 1 tablespoon fresh lime juice • 1/4 teaspoon lime zest • 1/4 cup cucumber, seeded and finely diced • 1 1/2 teaspoons jalapeno peppers, seeded and minced • 1 1/2 teaspoons shallots, minced • 3/4 teaspoon fresh ginger, peeled and finely grated

• 1 1/2 teaspoons fresh cilantro, minced • 1 1/2 teaspoons fresh chives, minced • 1 1/2 teaspoons grapeseed or vegetable oil • Salt and freshly ground pepper, to taste • Crackers or chips, for serving

DIRECTIONS

1. Place salmon in freezer for 20 minutes to make slicing easier. 2. Meanwhile, prepare other ingredients for mixing. 3. Thinly slice salmon into sheets and cut sheets into strips and strips into cubes. When finished, you should have 1/8-inch cubes. 4. In a mixing bowl, combine salmon with all other ingredients. Season with salt and pepper. 5. Garnish with chips or crackers and serve.

LA · 310.275.4137 / WEST HILLS · 747.888.3562 | 3

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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

How Raul Met Munesha

2

Let’s Retire These Health Myths

2

How Post-Surgery PT Makes a Huge Difference in Your Recovery

3

Should I Start PT Before Surgery?

3

Spicy Salmon Tartare

4

Prepare for an Adventure in Lapland

FORMERLY KNOWN AS WILSHIRE LINDEN PHYSICAL THERAPY — SAME TEAM, NEW NAME!

If you’re eager for a new adventure in 2019, you’ll surely find it in Swedish Lapland. With trail systems that take you into the Arctic Circle, the northernmost region of Sweden is home to national parks, glaciers, reindeer, the beguiling midnight sun, and spectacular night skies. Though winters are cold, one benefit of traveling to the region in this season is to catch a glimpse of the night sky. The northern lights are visible from a few remote locations like Abisko National Park, one of the first established national parks in Sweden. Traveling to Abisko is an adventure in and of itself. From Stockholm, the fastest option is to take one of only two airlines that fly into Kiruna, then travel by train to Abisko. Despite the challenge of getting there, adventure-seeking visitors from around the world arrive each winter to experience the Arctic beauty. Winter attractions include ice skating, snowshoeing, and the Scandinavian sauna (this last one is a must any time of the year). Befriend a Scandinavian and you might be treated to some pickled herring or even a princess cake, a raspberry-filled dessert covered in marzipan.

Scandinavians cherish their public lands, and the trail systems are well taken care of. Hikers and backpackers can enjoy the stunning beauty in both late spring and summer, as well as a chance to see the midnight sun. Because of its far-north location, Swedish Lapland receives close to 24 hours of sunlight from June through early August. Between the boulder fields, mountains, and stunning glacial lakes, hiking here is a treat. While hiking, you may spot reindeer herds or lemmings (a small rodent similar to a hamster) racing around rocks. The Sami people have herded reindeer for thousands of years through this very land. In the summer, keep an eye out for blueberries, lingonberries, and the brightly colored cloudberries. Because of the Arctic climate, weather conditions can change quickly from sunshine to rain and heavy fog, so it’s best to dress in layers and bring wind and rain protection if you plan to venture into the backcountry. The fantastic scenery of Swedish Lapland awaits you, no matter when you decide to take your trip. What are you waiting for?

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