North County Water & Sports Therapy Center - April 2023

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(858) 675-1133 | www.waterpt.com

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

‘KUPLUNK’ My Favorite Childhood Memories of Reading

Every time I attend a baby shower, my gift for the new baby girl or boy on the way is the same — a snuggle blanket and the books, “Blueberries for Sal” by Robert McCloskey and “The Velveteen Rabbit” by Margery Williams. These snuggle essentials for reading time are extremely important to me because, growing up, these were my two favorite books, and I cherished reading time. Reading to and with your children is so important for their development, bonding with them, and promoting education. In fact, research and studies show that reading to your child not only introduces them to countless new words before they even begin school, but it also teaches them about grammar, spelling, and sentence structure.

My second favorite book, “The Velveteen Rabbit,” a story of a bunny becoming old and tattered but still well loved and valued, always left me feeling warm and fuzzy. I also have fond memories of other favorites, like Dr. Seuss’ “Green Eggs and Ham” coming to life before my eyes. One day, my dad made green eggs and ham for breakfast. My brother and I strongly protested that we could not and would not eat them. My father insisted — so we did. To our surprise, the green eggs tasted exactly the same as regular eggs! As technology advances, reading and catching up on chapters in a book have become much easier. With Kindles, tablets, and other forms of technology, we all (children included) have so many opportunities to listen instead of reading. Still, there is nothing as powerful as cuddling up with a captivating book and taking a few moments out of your day to get lost in a great story. If you have children, do you read to them often? What fond childhood memories do you have of reading? What are some of your favorites? What good books have you read lately?

Books possess a special magic. On April 2, we celebrate International Children’s Book Day, when we

emphasize the importance of reading to and with our children to instill a passion for reading by introducing them to the endless possibilities between two book covers. My grandmother often read to me when I was young, and one of my absolute favorites was “Blueberries for Sal,” the story of a mama bear and a baby bear picking berries, and the baby bear falls behind. Each time my grandmother read the book to me, she’d place such a fun and exciting emphasis on the “kuplunk” described in the book. Closing my eyes now, I can hear her say it — I must’ve asked her to read this gem hundreds or thousands of times over again! I think this sound resonated with me because we picked blueberries behind her house in New Hampshire, where I grew up, and I know the sound of blueberries falling all too well. However, we never encountered bears!

In honor of International Children’s Book Day, I urge you to take time to reflect on some great memories of reading on your own, with a friend, or

with your child. Do you currently make time for reading? Reading is magic — it allows you to live a million different lives without leaving your couch! Embrace it!

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HOW IMPROVED BALANCE EMPOWERS YOUR ACTIONS

Balance is essential in everything you do, every day, all the time. Most of the time, you maintain your balance without even realizing it. However, you may notice a decline in your ability to balance as you age or after suffering an injury. You can combat this decline by performing balance exercises, such as yoga, standing on one leg, or walking heel-to-toe. You’ll notice numerous benefits in all aspects of your life when you practice proper balance.

freely and easily, making everyday tasks like walking, running, and climbing stairs easier. This can also lead to improved overall fitness and physical health. Good balance can even help if you’ve been suffering from poor posture or back pain, as it improves posture and alignment. Not all of the benefits of proper balance are physical, though. You can also experience significant mental benefits. Good balance helps reduce stress and anxiety and improves your focus and concentration. This

One of the best benefits of having a solid balance is reducing the likelihood of falling and getting injured. When you have good balance, you’re less likely to trip and fall, which usually leads to severe injuries. Nothing is worse than slipping and breaking a bone or injuring your head, which is why keeping up with balance exercises is vital, regardless of age. Another fantastic benefit of improved balance is increased mobility and flexibility. With good balance, you can move more

can cause you to do better in work or school while enhancing your overall quality of life. You may also feel more confident or boost your self-esteem since balance can help with general fitness and physical health. It’s never too late to start improving your balance. Try doing yoga or performing balance exercises, and you’ll quickly notice various improvements to your mental and physical well-being.

PHYSICAL THERAPISTS HELP MUSCLES IN UNEXPECTED PLACES

Physical therapists are infamous for working with muscles — things like the hamstrings, biceps, or muscles of the back. Most people are surprised to learn that PTs also work on muscles inside the pelvis. These are muscles most people don’t think of, or even know about, but they can still cause problems — typically incontinence or pain.

Urine incontinence is a common symptom that affects 50% of adult women. Although the prevalence of this problem increases with age, it is common with younger athletes and after childbirth.

Because incontinence and pelvic pain are usually musculoskeletal conditions, physical therapy can offer a lot of effective treatments. PTs might use exercise to strengthen or stretch the pelvic muscles to help correct imbalances, improve pelvic stability and reduce pain. We are excited to have our very own pelvic floor specialist here at North County Water and Sports Therapy Center, Dr. Laura Steindorf, helping individuals get back to life with less worry about locating the closest bathroom. We want people to know you don’t need to live with these issues, and you are not alone. Call 858-675-1133 today.

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BRING ON THE BIRDS! THE DIY BIRDHOUSE THAT BLENDS INTO YOUR GARDEN

Step 3: Give the house a door. Use your 1 1/4-inch hole-boring drill bit to create a door in the round wooden plaque, about 1 1/2 inch from the bottom. Use the sandpaper to smooth out the edges of this hole for the birds’ safety, and use your outdoor acrylic paint to coat only the outside of the plaque and let it dry. Once the paint is dry, push the wooden plaque into the pot until it is firmly wedged inside, and you’re done!

Springtime is filled with flowers, baby animals, and colorful birds flitting through the sky. And while many people love to watch our fine feathered friends, not everyone wants to put a colorful birdhouse in their yard that clashes with their decor or attracts unwanted visitors like squirrels. Luckily, there is a style of birdhouse that will blend into your yard, keep pests away, and is incredibly easy to make — it’s a flowerpot birdhouse! To make a flowerpot birdhouse, you’ll need the following items from your local hardware store: • Drill with a regular drill bit and a 1 1/4-inch hole-boring drill bit • Two 1 1/4-inch fender washers • 1/4 x 2 1/2-inch carriage bolt • 7-inch-diameter flowerpot (preferably terracotta) • 1/4-inch nut • 6-inch-diameter round wooden plaque • Sandpaper LAUGH THERAPY

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Outdoor acrylic paint

Sponge brush

Step 1: Choose your location, and drill! Pick a vertical surface like a fence or wall to mount your birdhouse onto. Try to pick an area where people rarely walk. Then, determine how high you want the birdhouse to be, and use the regular drill bit to make a hole.

Step 2: Mount your pot. Take your flower pot and align its drainage hole to the hole you drilled in step 1. Then, slide one of the washers over the carriage bolt before pushing the bolt through the drainage hole and into

This birdhouse is an excellent way to attract birds to your

yard without the obviousness of a stand- alone house. Also, its lack of a perch stops predators from gaining a foothold that can lead them inside. To make the pot more discreet, hang it in a corner where shrubs or trees block it from view.

the drilled hole. Slide a washer over the end of the bolt sticking through the other side of the fence or wall, and twist the nut onto the bolt to hold the pot in place.

Inspired by MarthaStewart.com

INGREDIENTS •

3 slices bacon, cut into 1/2-inch pieces 4 bone-in, skin-on chicken breasts, halved

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8 oz shallots, peeled and halved

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3 cups chicken broth 1/2 cup heavy cream 8 oz egg noodles

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Salt and ground pepper 3 tbsp butter, divided

1/3 cup chopped fresh dill

8 oz button mushrooms, trimmed

DIRECTIONS 1. In a large pan over medium heat, cook bacon until browned, 7–9 minutes. Remove from heat, discard fat, and set aside. Season chicken with salt and pepper. Return pan to medium- high heat and melt 2 tbsp butter. Add chicken, skin-side down. Cook, turning a few times, for 10–12 minutes until browned. Transfer to a plate. 2. Place remaining 1 tbsp butter in pan to melt. Add mushrooms and shallots; cook 8–10 minutes. Add broth and cream; bring to a boil. Stir in noodles. 3. Add chicken (skin-side up), cover pan, reduce heat, and simmer, stirring once halfway through. Cook about 10–12 minutes. 4. Uncover and simmer until thickened. Stir in dill and top with bacon. Serve and enjoy! 3 (858) 675-1133

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

15373 Innovation Dr. #175 San Diego, CA 92128

INSIDE THIS ISSUE

It’s International Children’s Book Day!

The Many Benefits of Improved Balance Pelvic Muscles Need Attention, Too The DIY Birdhouse That Blends In One-Pan Chicken and Mushrooms With Egg Noodles

Local Spring Events and Activities

SOAK UP THE SPRING SUNSHINE

SAN DIEGO EVENTS TO KEEP YOU BUSY THIS MONTH

It’s pretty tough to beat the gorgeous spring weather in San Diego! With sunshine and temperatures in the 60s and 70s, getting outdoors is a must. For some fun in the sun this month, be sure to check out these local events the entire family can enjoy. Uncorked: San Diego Wine Festival If you love wine tasting, this one is for you! Join other wine lovers at Spanish Landing on Saturday, April 8, to sample some of the best food and wine around! The San Diego Wine Festival brings many vineyards and wineries together, delivering a fun and tasty experience — you won’t want to miss out! San Diego Beach and Bay Half Marathon Join other runners on Sunday, April 23, for the San Diego Beach and Bay Half

Marathon! There is a fun and exciting festival featuring craft beers, great food, and live music after the race! Even if you don’t run the marathon, cheering everyone on is always a great time! SoCal Taco Fest Did someone say tacos? Get ready for music, fun, entertainment, and some of the best tacos in the world! Be sure to bring your family, friends, and appetite to Waterfront Park on Saturday, April 29 — it’s bound to be a good time under the sun! Harbor Sightseeing Cruise Any day of the week, hop aboard a harbor sightseeing cruise to view the city from the waterline! While on board, you never know what wonders you will glimpse or the famous icons you may encounter! There are many local providers of harbor cruise tours.

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Physical Therapy Can Ensure You’re Ready to ‘Spring’ Into Action

Now that spring has officially arrived, many people are turning their attention to outdoor activities, whether it’s signing up for local charity walks, joining community cleanups or racing after children on the playground. However, the sudden onset of activity could spell trouble if you spent your winter in “exercise hibernation.” Don’t fret: With the right feedback from a trained health care professional, it’s possible to safely participate in the activities you enjoy most. If you’re ready to kickstart your activity level after a long hiatus, your first stop should be physical therapy. One of the best tools in a physical therapist’s patient toolkit is a movement screen, which essentially means that the PT observes your movement patterns to determine the source or cause of dysfunction — or to identify a small problem that could grow into a bigger one over time. A recent International Journal of Sports Physical Therapy study explains, by observing a patient as he completes a series of movements, the PT can create a “movement profile” of what the client is and isn’t able to do.

“My running evaluation with John was spectacular. I’ve been a runner all my life, but after having my first baby a little over a year ago it just hasn’t felt the same. In just an hour, John broke down my stride piece by piece and identified what was holding me back. He then took me through several exercises and form cues I could focus on to rehab these problem areas. The program was built with my busy schedule in mind and I’ve been able to do a little every day to improve my running. This is a great program for anyone looking to understand their stride and run strong.” — Roxy Mueller, PT, DPT Using evidence-based methods and the latest technology, the doctors of physical therapy at North County Water and Sports Therapy Center are experienced in movement screens. During a movement screen, your PT will examine the mobility, stability, and efficiency of your back, hips, core, shoulders, knees and ankles as you perform a series of exercises to identify muscle imbalances, tightness, weakness and other factors that could contribute to injury.

Call 858-675-1133 today and tell us more about yourself, your goals, and your activities. We will make sure to match you with the right specialist in our practice for your movement screen.

(858) 675-1133 · www.waterpt.com