Focus PT - April 2019

Spring-Cleaning My Work-Life Balance Focus Physical Therapy Monthly 949.709.8770

April 2019

As spring rolls around, everyone is taking time to reorganize, reprioritize, and dig in to the cleaning that’s part and parcel of the season. I’m already a pretty straightforward, organized guy, but that doesn’t mean that I don’t have things to work on. For me, spring- cleaning is about taking a closer look at that pesky issue that plagues busy people across the country: work-life balance. When you own and manage a physical therapy clinic — or are in any other high-involvement, hands-on type of career — it can become seriously difficult to carve out space for the other things in life that make it worth living. I’m the father of two kids, a husband, and a man with a host of my own personal passions, but too often, work starts to take over everything if I let it go unchecked. Between steering patients toward recovery and actually managing the day- to-day operations of the clinic, there’s always more work to do. That’s why it’s so important that I remain intentional about my time and draw firm lines between work and home. Recently, I spoke to a gentleman at an event who had a refreshing perspective on the topic. “Work is always going to be there,” he told me, “but the fact is that your kids’ sporting events, life milestones, and time at home won’t be.” This has always been my take. Once they’re grown and out of the house, they’re not going to rejoin high school so they can perform at their recital again. So that

soccer match, I take that commitment very seriously. I think it’s easy for professionals to look at their packed calendars and see family time as the one thing that can go in a pinch, but that’s never how I do things. In fact, it’s the opposite: The appointments with my family are absolutely the last thing I will ever cancel, at all costs. And, of course, I make sure to make the most of the time I do get to spend with my family. I’ve talked a ton in this newsletter about the backpacking trips I go on with the kids. Aside from just being a fun activity on its own, hiking gives us an opportunity to totally unplug and spend time with one another face-to-face with no distractions. Right now, we’re trying to decide whether we’ll go on our yearly trip out to Joshua Tree, Death Valley, or just repeat a hike around Saddlebag Lakes. The jury’s still out, but it’s sure to be an adventure either way. The older the kids get, the more purposeful and deliberate we have to be with our planning as a family to see each other. It certainly gets complicated sometimes, but I’m always eager to face the challenge. I’m proud to be able to say that I’ve been able to run a business while still being there for the people I love, and I’m dedicated to ensuring it stays that way for years to come.

I never get too caught up in the day-to-day and start missing time with my kids, I make sure to schedule that time like I would anything else. When I say I’ll be somewhere, whether that’s my daughter’s basketball game or my son’s

Focus Physical Therapy patients ENTER TO WIN Find the misspelled word in this newsletter and call 949.709.8770 for your chance to win a $10 CALL 949.709.8770 Contest for past and present Focus Physical Therapy patients only. gift card.

–Julian Manrique

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When Do You Apply Heat or Ice to an Injury?

When it comes to relieving pain, everyone has an opinion. Your mom might suggest taking pills and a nap, while your neighbor swears it’s best to walk it off. Meanwhile, yearly advancements offer more options — and opinions — for patients seeking relief. Among the plethora of available treatments, two remain constant: heat and ice. However, many people don’t know which to use, and unfortunately, the wrong decision can make your pain or injury worse. If you are unsure which method is best for you, here’s the answer to your heating or icing dilemma. Heat These treatments can come in several forms, such as creams, pads, and wraps. Many medical professionals suggest using heat treatment for 30 minutes to four hours, depending on what is needed to fully relax the muscle. Heat often works best for chronic pain because it supports blood flow and relaxes your muscles. Heat treatments can also be used to relieve stress and tension, but you should never use heat on an open wound or fresh injury. Ice Cooling treatments can also be found in cream or wrap form, but a bag of peas or ice from your freezer will work just as well. Ice should be used for short periods throughout the day instead of one

long-term use. Icing treatments are best for bruised wounds and minor injuries because the cold can reduce the swelling in your blood vessels — the cause of bruising — and expedite your healing process. However, icing your chronic pain can be detrimental due to the stiffening reaction that decreases swelling. This is the opposite of the muscle relaxation you need for chronic pain relief. Eventually, heating treatments can be worked into a healing plan, but ice is a quick solution to a small problem. As with most treatments, what works for one person may not work for another. If icing an injury feels best for you and you see improvement, continue icing away your pain. Additionally, some patients find relief through rotating between cooling and heating. Regardless of your preferred method, it’s best to seek professional guidance in order to find a viable long-term solution.


“I have been fortunate that Julian and Focus Physical Therapy have been available to me. Over the past several years, various issues have occurred that have caused me to seek help. Thanks to the fabulous help and expertise I have received, these problems have all been resolved. If you have any physical problems, the best place to go is Focus — the best knowledgeable, friendly, caring bunch of people anyone could ask for.”

–Les Marks


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Poor Balance Is a Serious Issue We Can Help!

For those above the age of 65, the most dangerous things aren’t a disease or cognitive/musculoskeletal decline — it’s falling. Every year, 1 in 4 elderly people stumble and fall, resulting in a wide array of cascading health problems. It’s a fear that’s on many older folks’ minds, and it’s worth thinking about. What can start as a simple fractured hip can end with potentially fatal complications at the hospital, to say nothing of more serious tumbles that do irreparable damage themselves. The problem is, many elderly patients try to hide their fear of falling — or that they’ve fallen before — from their doctors and loved ones. This means that even in the worst cases, most of them never receive treatment to straighten out their poor balance and prevent recurrent injuries. As a result, patients are twice as likely to fall a second time, often much harder, and with more tragic consequences. Some elderly patients just assume falling is an eventuality as they age, but this couldn’t be further from the truth. Falls certainly are scary, but the good news is that the vast majority of falls are totally preventable through physical therapy!

There are many reasons why we start to lose balance as we get older. The vestibular system within our ears begins to degenerate, peculiarities in gait arise from decades of strain, and medications make the whole balancing system go haywire. But whatever the reason, studies show that through a guided exercise program facilitated by trained physical therapists, elderly patients can drastically reduce their risk of falls. At Focus Physical Therapy, we have a team of therapists dedicated to helping elderly patients determine the root cause of poor balance and treating it at the deepest possible level. Through a regimen of simple strength training, a few mobility exercises, and balance activities, we can restore your vestibuler system to its former abilities, allowing you to stride confidently through life without fear of falling.

If you or someone you love suffers from poor balance, give us a call at 949.709.8770 and make your fear a thing of the past!

A delicious and healthy take on the classic Levantine spread, this hummus will brighten up your March Madness snack spread. BEET, MINT, AND RICOTTA HUMMUS



• 1 garlic clove, grated • 1 teaspoon kosher salt, or more to taste • 1/4 teaspoon fresh ground pepper • 1/4 teaspoon ground coriander • Mint leaves, poppy seeds, and olive oil, for garnish

• 1 6-ounce beet (about the size of an adult fist), scrubbed • 1 15 1/2-ounce can chickpeas, rinsed and drained

• 1/3 cup tahini, well-mixed • 1/4 cup fresh lemon juice • 1/4 cup ricotta cheese


1. Heat oven to 425 F. 2. Wrap beet tightly in foil. On a foil-lined baking sheet, roast wrapped beet until fork tender, about 60–70 minutes. 3. While beet is roasting, blend chickpeas, tahini, lemon juice, ricotta, garlic, salt, pepper, and coriander until smooth. 4. Once beet is cool enough to handle, use a paper towel to remove beet skin. Trim root end and cut into small pieces. Add to blender or food processor, and blend until entire mixture is smooth. Add additional salt if desired. 5. Transfer to a shallow bowl, top with garnishes, and serve.

Focus Physical Therapy • Call 949.709.8770 • 3

30212 Tomas #120 Rancho Santa Margarita, CA 92688, USA





How Julian Manrique Makes Time for What Matters When Should You Heat or Ice an Injury? Success Stories Poor Balance? We Can Help! Beet, Mint, and Ricotta Hummus



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If you’re lucky enough to have been aboard a ship under full sail, chances are you know the thrill and serenity sailing can give you. If you’ve never been but have always wanted to know what it’s like to get out on the wind and waves, there are many great options available for beginners. Here are some ideas to inspire your next waterside vacation. Start Small For those who dream of becoming a skipper one day, a great way to start is by sailing dinghies. These one-sail, beach-launch boats fit 1–2 people and can be rented at most water sports shops. If you want to make it a family experience, shops usually have 16- foot catamarans for rent as well. Catamarans have two hulls rather than one, making for a smoother, more spacious ride. If you’ve never sailed before, inquire about lessons. Most rental operations have instructors on hand who can show you the ropes. The great thing about sailing is that whether you’re in a 12-foot dinghy or a 60-foot sloop, the same basic principles, rules, and skills apply. Set Sail for Vacation TAKE YOUR NEXT TRIP OFFSHORE

Take a Day Sail Many day-sail charters exist for those who want to go out a little farther than a dinghy would permit. If you’ve captained a boat and are familiar with the waters, you can apply for a bareboat charter. However, if you are inexperienced or simply don’t want a local guide at the helm, signing up for a day trip with a skipper and crew is a great option. Do a Full Charter Short of owning your own vessel, chartering a boat for multiple nights is the closest you can get to living out your nautical dreams. Some of the most beautiful destinations on earth — from the Caribbean Sea to the Mediterranean — are best experienced from the deck of a sailboat. Letting the sea guide you to amazing snorkeling destinations, remote cays, and bustling harbors is the stuff of real adventure.


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