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A FEW WORDS OF ADVICE FOR STUDENT ATHLETES RETURNING TO SCHOOL IN EARNEST
As we enter back-to-school season, I’m pleased to see it will be a little more normal than it was last year. When we were deep in the throes of the pandemic, with no vaccine in sight, many students, whether in elementary school, junior high, high school, or college, unfortunately had to make due with virtual education instead of in person. We saw the effect of this when we treated some college athletes who normally would have seen a specialist at their university … if they had traveled back to their universities, rather than been stuck at home. While I’m sure some high school and collegiate athletes have been keeping up with their training regimens, I’m sure that hasn’t been the case for every athlete — and I don’t blame them! This past year and a half has been a pretty unique time in everyone’s lives, so they’d be forgiven if they lost a grip on their schedules. However, that doesn’t necessarily mean they’re out for the count this upcoming fall. Even if athletes haven’t been training six days a week to prepare for their respective sports, they can still
get back into the swing of things if a few factors hold true. One of those factors is that they’ve remained physically active in any capacity. If you’ve spent the summer regularly running, hiking, rock climbing, swimming, or surfing, you’re already pretty well set up for the fall sports season. The best collegiate athletes are the ones who were well-rounded and enjoyed doing several different sports in high school. When you stay active doing multiple sports, you’re more likely to be faster, stronger, and have better reaction times due to working out your different muscle groups. Another major contributing factor to building (or rebuilding) your physical fitness is adequate rest and nutrition. I know that for high school and college students, it’s easy to slack off in these two areas especially. When you’re going from class to class and workout to workout while somehow eking out a social life with whatever time you have left, it’s your rest and nutrition that suffer the most. So, especially while it’s still hot outside in the San Diego area, student athletes should get
plenty of rest and drink plenty of fluids to hydrate and replenish their bodies with all the nutrients they need for their workouts. More than at any other time in the last year and a half, things are getting back to normal — or at least semi-normal. Students spent the last year being flexible and going with last-minute changes, and hopefully, they won’t have to do that this year. However, when it comes to rebuilding fitness, I hope students everywhere (and anyone trying to get back into a regular workout routine, for that matter) can remain patient. If you rush into working out too much too soon, you’ll end up having to see us! The world is a much different place than it was just two years ago, but if we stay safe and healthy, I’m sure things will only continue to get more and more normal.
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While you may be happy for the years of wisdom you’ve gained since being in your 20s and 30s, you might be missing the mental sharpness you once had. Why not have the best of both worlds? Scientists have found that the human brain changes with age — neurons fire more slowly, for example, and short-term memory recall can be more challenging — but that we often underestimate our capacity to continue learning as we grow older. Negative stereotypes about aging can reinforce these beliefs. However, new research is showing that older adults who’ve committed to immersive study of a new subject show brain function akin to someone 30 years younger. This goes beyond the tired advice to do a crossword puzzle or work a sudoku puzzle every day. The participants in this research study were learning entirely new-to-them subjects, like how to speak a foreign language, use a new piece of technology, or make art. Convinced of the benefits but not sure where to turn to learn? Try these two sources. Most colleges are designed with the traditional, 20-something college student in mind, which may not appeal or be a great fit for adults STAY SHARP AS YOU AGE BY GOING BACK TO SCHOOL
in their 50s, 60s, and beyond. But many universities are starting to cater to an older crowd with lifelong learning programs. One example is the Osher Lifelong Learning Institute at the University of Washington (UW). UW’s program offers a full course schedule on subjects in the arts, sciences, and current events taught by qualified faculty and provided at an affordable rate. There are over 100 such programs at universities across the U.S. Have a longtime dream to write children’s books? UC San Diego Extension has a certificate program for that! If you’re looking to dive into a single subject or perhaps you’d like to continue working in retirement or shift gears later in your career, certificate programs are a great option. No previous education is required. Most certificate programs are open to all, typically run for less than a year, and easily accommodate part-time learners.
Celebrate your years of hard-earned wisdom but commit to keeping your brain young by going back to school this fall. WELCOME TO THE TEAM, MEGHAN!
We would like to welcome Meghan Karoly, Doctor of Physical Therapy, to our team! Her positive energy is infectious, so be sure to say hello to her if you are in the clinic. Hello there! My name is Meghan Karoly, and I could not be more excited to join the NCWSTC team! I am new to San Diego as I just moved here from the mountains of Park City, Utah, and I am quickly finding out that the beach is where I am meant to be. I enjoy doing all things outdoors, remaining active, and eating lots of donuts. I attended the University of Kansas for both my undergraduate degree and my Doctor of Physical Therapy degree, so I am always up for talking about KU basketball (ROCK CHALK!). I have had my fair share of injuries while playing sports growing up and know all too well what it is like to be a patient in physical therapy; it's hard work, but the end goal of an improved quality of life is worth it. I truly love my profession and look forward to connecting with my patients and bettering their lives through movement.
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‘OUCH, MY FEET!’ THE RIGHT WAY TO BREAK IN NEW SHOES
1. Start slow . According to the Department of Health and Human Services, you should break in new shoes over the course of a few days. Start with one hour in the morning and one in the afternoon. Then, if your feet still feel good, increase the time frame until you’re comfortable wearing them all day. 2. Rotate your footwear. A 2013 sports medicine study found that runners who rotate between two pairs of shoes can lower their risk of running-related injuries by 39%. After your new shoes have made it through the “slow start” process, consider keeping your old ones in rotation for a few more weeks so you’ll be less likely to hurt yourself. 3. Listen to your body. Having proper footwear is crucial to the health of your feet, knees, hips, and lower back (your weight distribution starts in your feet, after all!), so pay attention to how those areas feel during the break-in process. Are you still walking
If you love to run, hike, or take long walks, then you’re probably familiar with the “new shoe dilemma.” It happens in your head and goes something like this:
“I really need new shoes; my old ones are falling apart!”
“Are you sure? They’re expensive.”
“I’m sure.”
differently after a day or two in your new shoes? Does a part of your body ache that didn’t before? That’s more than the break-in blues! Your new footwear could do long-term damage to your body, so invest in a new pair or visit a podiatrist or physical therapist for help. Want to learn more about the fickle relationship between humans and shoes? Check out “These Shoes Are Killing Me!” an episode of the “Freakonomics Radio” podcast that aired May 19, 2017.
“But what about the break-in period? It hurts! You can wait another month, right?”
The break-in period is the uncomfortable 2–3- week period when your shoes feel new or stiff and don’t fit quite right. You might even end up with sore feet or a blister. Unfortunately, it’s crucial that you suffer through this rough patch to ensure you’re not stuck with falling-apart, unsupportive shoes. Here are three ways to make the process less painful.
HAVE A LAUGH
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Bon Appétit magazine calls tomato and watermelon “soul mates,” and they’re right! This surprising gourmet salad will be a hit at your next barbecue.
INGREDIENTS
• • • • • •
1 tsp peppercorns, coarsely crushed 1 tsp coriander seeds, coarsely crushed
removed and cut into 1/2-inch cubes
•
2 heirloom tomatoes, cut into 1/2-inch cubes
1/2 tsp cumin seeds
• •
8 oz feta cheese, cut into 1/2-inch cubes
1/2 tsp turmeric
Sea salt, to taste
1/4 cup coconut oil
4 cups seedless watermelon, rind
DIRECTIONS
1. In a small saucepan, sauté spices and herbs in the coconut oil for 3 minutes over medium heat to create turmeric oil. Take the pan off of the heat, then let it cool. 2. Combine the watermelon, tomatoes, and feta on a large platter or in a bowl. Drizzle with cooled turmeric oil. Now, simply sprinkle with sea salt and enjoy!
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Inspired by BonAppetit.com
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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
1
Advice for Student Athletes Returning to School
2
Going Back to School Later in Life Meet Meghan!
3
The Right Way to Break in New Shoes Tomato and Watermelon Salad
4
Explore These Events Near San Diego!
FEEL LIKE EXPLORING? THESE EVENTS ARE PERFECT FOR A LOCAL ADVENTURE!
Excited to enjoy the rest of your beautiful summer sun? Don’t get stuck inside. Instead, revel in the new blossoming of local events this August! It’s time to greet people with a smile again!
Arts in the Park August 14, 10 a.m.–6 p.m. Chula Vista Memorial Park 373 Park Way, Chula Vista
Anyone could’ve told you that National City is full of delicious local food joints. Want to try them all at once? Discover a plethora of hidden gems at this unique event, Taste of National City! Over 30 local restaurants will provide samples of their most delicious, popular meals. Buy your tickets at the local government’s website — you definitely won’t want to miss it! Del Mar Thoroughbred Club Pacific Classic August 21, 1 p.m. Del Mar Fairgrounds 2260 Jimmy Durante Blvd., Del Mar Have you ever bet on a winning horse? Now might be your chance. Come to the seaside oval to watch many of the country’s top horses compete in Del Mar’s signature event, the Pacific Classic. Known as Del Mar’s richest and most prestigious race, the Pacific Classic carries a $1
A short 15-minute drive will be totally worth it to enjoy a FULL day of circus-themed entertainment, featuring the Fern Street Circus, musicians, comedians, theatrical presentations, and much more! There’s also an art walk coordinated by arts organizations in Chula Vista and local artists, a food court featuring local restaurants and chefs, an artisan alley with local craftspeople, and an awards and recognition ceremony.
million purse, and this year's winner will receive an automatic bid to race in Breeders' Cup, the World Racing Championships that will be held at Del Mar in November! These low-cost events are not only a nearby drive but also super unique! We hope you have fun out there!
Taste of National City August 28, Noon–2 p.m. and 3–5 p.m. Pepper Park 3299 Tidelands Ave., National City NationalCityChamber.org
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IS IT THAT TIME AGAIN ALREADY? BACK TO SCHOOL IN PERSON!
Check out this video for parents on backpack safety: https://www.moveforwardpt.com/patientresources/videolibrary/ detail/parents-backpack-safety-kids Cute kids demonstrating
Does your back-to-school shopping list include a backpack? Here are some safety tips when it comes to wearing a backpack.
the wrong way to wear a backpack. Thanks to Ryann’s kids, Amelia and Joseph, for these demonstrations. Don’t forget teens! Thanks to Jan’s grandkids for demonstrating typical placement of a backpack.
Too big, one strap, and resting below lower back
Wear both straps. Using one strap causes one side of the body to bear the weight. Using both straps helps even the load and reduce the risk of injury and muscle imbalance. Wear the backpack over the strongest mid-back muscles. Pay attention to the position of the backpack. It should not extend below the lower back but instead sit evenly in the middle of the back. The straps should be loose enough for the child to get the pack on and off easily and allow arms to move freely. Lighten the load. For children, the weight of the back pack should not exceed 10%–15% of the child’s body weight. Pack only what is needed for the day. Organize the contents so the heaviest items are closest to the back and bottom of the pack.
One strap and resting below lower back
How a Physical Therapist Can Help (MoveForwardPT.com) A physical therapist can help you choose a proper backpack and fit it specifically to your child. Children come in all shapes and sizes, and some have physical limitations that require special adaptations. Additionally, a physical therapist can help improve posture problems, correct muscle imbalances, and treat pain resulting from improper backpack use. Physical therapists can also design individualized fitness programs to help children get strong and stay strong — and carry their own loads!
BACK TO SCHOOL MEANS MORE TIME SITTING IN SCHOOL AND DOING HOMEWORK! Encourage healthy habits at an early age. Statistics have shown that the majority of young people do not meet the national exercise guidelines for children and teens, which recommends they be involved in moderate to vigorous physical activity for at least 60 minutes each day. Ways to promote physical activity for your kids:
• Be a role model: If your children see you being physically active, they are more likely to be active themselves.
• Play with your kids; help them learn a new sport. • Give them active toys, like balls, bikes, and jump ropes. • Limit TV time.
• Check out HealthyChildren. org. Under the “Healthy Living” tab, choose “Fitness” for articles and ideas on keeping kids physically active.
• Make it fun.
Studies have revealed that watching too much TV and other sedentary behaviors increase risk of obesity.
Children who watch more than three hours of TV a day have a 65% greater chance of being obese compared to those who watch less than one hour. Kids who have a TV in their bedroom watch 56% more TV on a daily average compared to those who don’t have a TV in their room. Lou, D. Sedentary Behaviors and Youth: Current Trends and the Impact on Health. San Diego, CA: Active Living Research, 2014. Available from: ActiveLivingResearch.org.
Our staff encourages activity with their kids by going out and being active as a family! Here is Britani’s family being active together paddleboarding.
Don’t have any children? Share this with someone who does!
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