North County Water & Sports Therapy Center - June 2020


(858) 675-1133 |

15373 Innovation Dr. #175 | San Diego, CA 92128 | (858) 675-1133 12171 World Trade Dr. | San Diego, CA 92128

When you work in physical therapy, your entire job — rightfully so — is about your patients. When we’re working on someone’s recovery, we try to keep the focus on them and how they’re doing rather than bring ourselves and our lives into the spotlight. It’s certainly a rewarding job, but because of the nature of the relationship, we sometimes forget that behind every patient is a person who also cares about us. If there’s anything this crisis has taught us, it’s that the patients we see every day are people who have hearts filled with genuine care for us during a time when it would be so much easier for them to just keep the focus on themselves. Our patients have been wonderful throughout these tough times. It’s true that we wouldn’t be able to get through this without their continued support of our business, but it’s become about so much more than that. Our patients have gone above and beyond to seek out how we’re doing and ask how they can help when they’re the ones who should be coming to us for help. The lengths some have gone to show us they care are incredible, and we just want to say as many thank-yous as we can. Thank you for being so on board with giving telehealth a try. We know a brand-new system can be tricky to get the hang of, but so many of you have been open-minded about the process and worked with us to find the best ways to use it as a productive tool. And a double thank-you to A BIG THANK-YOU TO ALL OUR PATIENTS YOUR SUPPORT HAS MEANT EVERYTHING

Thank you to those patients who have been calling in to pay off their balances before they even receive a statement, just to make our workload and cash flow a little easier to manage. Thank you to those who so generously donate essential items to us, especially one patient who went out of their way to secure a bottle of hand sanitizer for us when we were running dangerously low. It was a true act of selflessness. Thank you to the patients who have been hand-sewing cloth masks for our team so we can make sure we stay safe when it’s so hard to get our hands on the supplies we’d normally use to do so. And thank you to everyone who sends warm wishes, positive thoughts, and special treats to us just to make our days a little brighter. The coffee drop-offs and homemade oatmeal chocolate chip cookies (you know who you are) for our entire staff might seem like simple treats to some, but to my team, those acts of kindness mean more than you know. Sometimes we get so focused on the care we want to provide our patients that we forget to open the avenue that allows them to show us they care in return. The pandemic has certainly sent us sailing through hard times, but the silver lining we’ve discovered is that this job we do really is a two-way street. We wouldn’t change anything about it for the world. So, thank you from the bottom of our hearts. Thank you for being there for us and allowing us to continue being there for you.

those who pay for their telehealth visits out of their own pockets when it’s not covered by health insurance.

Thank you for having so much flexibility with scheduling your appointments so

we can make sure we’re keeping the number of people in our clinic at a safe level and respecting safe distances.

–Beth Scalone

1 (858) 675-1133

2 WAYS TO REVIVE YOUR LIFE THIS SUMMER If the mercurial spring weather has prevented you from getting out as much as you would have liked these past few months, you might be feeling a bit of cabin fever about now. Luckily, you can still introduce positive changes to your life that help you feel healthier and younger. Here are two ways to awaken your body and mind. FEELING RENEWED AT ANY AGE

Pay attention to mental health.

Although more years provide more experience and knowledge, sometimes they also come with heavy baggage. The loss of a loved one, trauma, and other struggles can impact your life in later years. This is why it’s good to practice mindfulness. Take some time to focus on the present. Go for a walk and listen to the world around you, feel the fresh air against your skin, fill your lungs, and take in everything you can see. Meditation is also a good way to spend a few minutes to focus on your body in the moment and the things in life that make you happy. Practices like these can help you feel lighter, both physically and emotionally.

Adopt a new activity.

TELEHEALTH SUCCESS STORIES! With this better understanding, you can make choices more aligned with your true interests and personality. Think about getting involved with a new activity you may have always wanted to try but never had the chance, like yoga or even a video game. Trying out new things keeps your brain active. You may even discover a new favorite activity along the way! As you get older, it’s not uncommon to drift further from the lifestyle you had in your 20s and 30s. Things have settled down, and you know a bit more about who you are, what you enjoy, and what you’re capable of. “Working with skilled physical therapists using telehealth is just like being in person but without the commute! I’ve increased my physical therapy sessions to compensate for regular chiropractic, which cannot be conducted remotely, and it’s working great! Keeping up with physical therapy during this time is extremely important and very helpful for overall well-being. Given the recent changes in telehealth rules, all Californians now have access to the most competent physical therapists in our state and possibly our country, not just those who live in San Diego! Take advantage of it!” –Stacy “I just wanted to write you a quick note on my experience with telehealth. I really didn’t know how it could work, but I was pleasantly surprised at how effective it is! It seems pretty easy for you to assess my movement, range of motion, and progress over video. Also, I really like learning

Growing older doesn’t mean you can’t feel renewed and positive. This isn’t just an impossible idea — it’s a reality.

how to adapt the exercises to whatever items I have at home, like using a stable countertop for pushups, using various bands, using a broomstick, etc. This way, I’m able to incorporate the exercises and adapt them to the space and equipment that I have in my house. Therefore, I can do miniworkouts through the day. Also, I like that you can watch me doing things with my own equipment and can give me feedback on my form, ways to advance, etc. I’m really impressed with how well it works! Thanks for your excellent care!” –Dione 2


Seeking rehabilitation through physical therapy can be one of the wisest choices you make for your health, well-being, and life. But committing to a physical therapy routine is much more than just showing up for your appointments.

Your at-home workout, or home exercise program, is just as important.

Additionally, doing your at-home routine while you are in physical therapy prepares you for life after this therapy ends. As much as we love seeing you at your appointments, you’re bound to return to the real world and not see us quite as often. That is the goal, after all! But in order to continue a healthy lifestyle, you have to continue moving your joints and body in a healthy way. Your at-home exercises are a great first step, and your therapist can offer progressions to continue challenging you when those moves become second nature to you and your body. Like many things in life, physical therapy comes with a need for dedication, but any physical therapist’s goal is to make this process as easy for you as possible. If you’re struggling to commit to your at-home exercises or if you need additional instruction, talk to your therapy team. We can help you gain the confidence you need to crush those at-home exercises and get you back to the activities you love.

Working out may seem counterproductive to healing, but your home exercise program is designed specifically for your ailments. Your physical therapist will tailor an exercise routine for you and teach you the moves while offering specific advice and providing tools to guide you through each movement. If you can commit to doing your home exercise program on a regular basis, then you may just reap the benefit of healing faster. Think about it this way: Physical therapy heals through movement, yet you typically do not see your physical therapist for this healing movement every single day. While rest is vital to the healing process, continuing to keep your joints limber, moving, and functioning at their best is also key! So, by sticking to your home exercise program, you are effectively supplementing the extensive care your therapist provides for you at each appointment.


l o

This light summer salad is packed with flavor and color!


4 cups seedless watermelon, diced into 1/2-inch pieces 2 medium heirloom tomatoes, diced into 1/2-inch pieces

1/4 cup virgin coconut oil

1 tsp peppercorns, coarsely crushed

1 tsp coriander seeds, coarsely crushed

1/2 tsp cumin seeds

8 oz mild feta, diced into 1/2-inch pieces

1/2 tsp ground turmeric

Flaked sea salt


1. In a small saucepan, heat coconut oil, peppercorns, coriander seeds, cumin seeds, and turmeric for about 3 minutes or until fragrant. Let cool slightly but do not let coconut oil solidify. 2. In a large bowl, place diced watermelon, tomatoes, and feta. Drizzle with oil mixture and finish with a dash or two of salt.

3 (858) 675-1133

Inspired by


Monday—Thursday 7 a.m. to 7 p.m. Friday 7 a.m. to 6 p.m. (858) 675-1133

15373 Innovation Dr. #175 San Diego, CA 92128



We Couldn’t Do This Without Our Incredible Patients How to Feel Renewed at Any Age Telehealth Success Stories! Why a Home Exercise Program Is Vital to Healing Watermelon and Tomato Salad With Turmeric Oil Support Small San Diego Restaurants





Stir Fresh Mongolian Grill


The mandatory closures that come with COVID-19 have hit restaurants hard. Many smaller, family-owned establishments have had to resort to methods they’ve never offered before, like takeout and delivery. They need all the help they can get from their hungry customers, so here are just a few of the hundreds of small restaurants you can still support.

taste buds on an adventure. Being all about experience means closing their doors to dine-in customers has been especially heart-wrenching, but they remain open for food and beer takeout Tuesday through Saturday.



Serving up Italian cuisine to the Carmel Mountain Ranch area since 1991, Cafe Luna is right near our office and has always been a personal favorite. Every item on their menu is handmade to order, and they’ve kept it that way even during the pandemic. They’ve remained open for delivery and takeout Tuesday through Saturday in the afternoons and evenings, and they update their available menu each week. Be sure to explore their website for the latest choices.

This local Mongolian grill temporarily closed but is back open for takeout. Their serving style lets the customer pick their ingredients so the chef can cook their dish right in front of them, and they’ve figured out a system that still lets you visit their outdoor buffet and grill setup. Stir Fresh has found a way to maintain their authenticity while still adhering to all the recent health department codes, and they continue to make all their sauces from scratch and hand roll their signature sesame biscuits every day. In San Diego, we’re incredibly fortunate to have so many fantastic restaurants to choose from when we’re hungry. By supporting these restaurants now, we’re helping ensure we still have great options in the future. But more importantly, we’re doing our part to support the livelihood of business owners in our communities.


Touted as San Diego’s only brewery, winery, and restaurant all in one, The Cork and Craft takes traditional cuisine to another level. They’re all about refined comfort, creative products, and a dining experience that will take your 4

... continued from Front

ROTATIONAL STRENGTHENING Much of the power of your stroke comes from rotational movements.

• Cable rotational chops • Forehand and backhand medicine ball tosses • Overhead rotational medicine ball slams

Cable chop start

Cable chop end

ARM STRENGTHENING Regardless of handedness, perform these exercises on both sides: shoulder raises, bicep curls, tricep curls, and wrist curls with light dumbbells.

• Shoulder external rotations at side and at 90/90 • Side-lying shoulder scoops • Overhead tricep extensions

Shoulder rotation start

Shoulder rotation end

BACK AND CHEST STRENGTHENING The usual series of lat pulldowns, seated rows, flies, bent-over rows, pushups, and bench presses can be used in a gym routine with machines or at home with a band or dumbbells.

Disclaimer These exercises are provided as general recommendations and do not replace medical advice. Consult your physical therapist before performing a new exercise, especially if you are currently injured, experiencing pain, or have a medical condition that may limit your ability to perform these exercises.

These are just a few of the exercises possible. Want an individualized program that will maximize your time and effort and meet your goals? Call 858-675-1133 and set up a consult and individual program design.


ATTENTION TENNIS PLAYERS: Want to play better, longer, and with less aches and pains?

Last time, we talked about the importance of warming up and cooling down when it comes to staying healthy and avoiding injury. This month, we bring you exercises to improve your game. Tennis involves quick moves, rotation, and reaching that incorporates

the whole body. Training programs with these aspects in mind will help you get the most payoff for your effort.

IMPROVING YOUR MOVEMENT ON THE COURT Incorporate exercises that develop acceleration and deceleration into your on-court practice session or anytime.

• Lateral shuffles (staying in your athletic stance) • Lateral shuffles with crossover (stepping outside foot over) • Ground stroke recoveries (side to side and diagonals) • Spider drills (run side, side, forward, back, and diagonals and lunge, reach, and touch your racquet down at each • end point.) • Split steps (small jump up and turn in direction you want to move; run a few steps and repeat in opposite direction) • Monster walks (diagonal 45 degrees) Monster walk Stance Split step

LOWER BODY STRENGTHENING A strong lower body is needed to allow the transfer of forces from the ground up to the rest of the body.

• Squats/squats with overhead reach • Lunges (linear, multidirectional, and diagonal) • Deadlifts • Single-leg bridges • Calf raises


The core connects the lower with the upper body. A strong core is necessary for efficient energy transfer from the lower body to the upper body. Without this connection and strength, the energy transfer is lost, leading to reduced power in the upper extremity and possible injury.

Ball rotations start

• Crunches/diagonal crunches/bicycles • Planks/side planks • Exercise ball twists • Pallof presses • Prone swimming • Supermans

Ball rotations finish

Pallof press start

Pallof press finish

Continued on Back ...

Page 1 Page 2 Page 3 Page 4 Page 5 Page 6

Made with FlippingBook Publishing Software