North County Water & Sports Therapy Center July 2018



SPEND LESS TIME IN THE SUN If you’re planning to spend a significant amount of time in the sun, consider your environment. Will there be plenty of shade? Will you have to bring your own? What’s the best way to step out of the sun for a few minutes? Wearing sunscreen and protective clothing are great ways to shield yourself from UV rays, but it’s important to avoid being in direct sunlight for long periods. Taking a break from the sun gives your body the time it needs to recuperate and helps prevent sunburn and heatstroke. COMMON MYTHS ABOUT SUN EXPOSURE Many people think that a tan is better than a sunburn, but the result of tanning is still sun damage. When your skin tone changes due to the sun, regardless of whether it tans or turns red, it’s a result of the epidermis reacting to damage caused by UV rays. Both are symptoms of harmed skin. While vitamin D is important, the sun does not contribute to its creation as much as you might think. Doris Day, a New York City dermatologist, explains that if your skin were to constantly produce vitamin D from being in the sun, it would reach toxic levels. Vitamin D is the only vitamin that your body can produce on its own, through a common form of cholesterol or 7-dehydrocholesterol. Spending time in the sun does help vitamin D form, but you need far less exposure than you think.

For many people, summer is all about heading outside to enjoy the weather. But getting too much sun can be dangerous. To have a fun-filled summer with your family this year, remember that it’s essential to protect yourself from harmful UV rays. COVER UP Covering your skin is one of the best ways to avoid skin damage. Wide-brimmed hats, long-sleeved shirts, and long pants or skirts can protect your skin from direct exposure to UV rays. While this tactic protects you from

the sun, it offers poor defense against the heat. So, if you opt for cooler attire, it’s important to cover all exposed skin with a copious amount of sunscreen. Be sure to reapply every two hours for maximum skin protection.

Knowing how to protect yourself from UV rays is the first step to having a safe, fun-filled summer!


It’s Not Just Stretching in the Water

Given its name, you might assume that Aquastretch involves traditional stretching in the water. While that’s partially true, there are also many more benefits of the treatment. Aquastretch combines manual therapy with patient-initiated range-of-motion exercises to increase flexibility, recover from injury, and prevent painful conditions. At its core, Aquastretch is a myofascial release technique performed in shallow water. Myofascial release involves applying gentle pressure to an area in order to relax the connective tissue (fascia) that surround muscles. AquaStretch breaks down fascial adhesions and improves tissue mobility by combining manual pressure to a trigger point or fascial adhesion while encouraging the patient to move freely in the supported environment of the water. The hands-on nature of the treatment allows your therapist to pinpoint specific muscle groups and areas for maximum response. Aquastretch can be very effective for patients trying to manage pain, because the properties of water are conducive to low-impact recovery. The buoyancy of an aquatic environment greatly reduces effective body mass and provides support, making movements less difficult and painful. Guided manual exercise that might be uncomfortable in a traditional setting is often more comfortable in the water. We recommend Aquastretch in conjunction with traditional aquatic exercise and land-based therapy when we believe it will benefit our patients.

You don’t need to be recovering from an injury or dealing with pain to benefit from Aquastretch treatment. It’s also an excellent wellness program for athletes who want to improve flexibility, reduce recovery time, and improve performance. Because of the hands-on nature of Aquastretch, your therapist can increase resistance based on your level of flexibility. Like all of the treatments we offer at North County Water & Sports Therapy Center, Aquastretch is tailored to the needs of individual patients. If you’re curious about how Aquastretch can help you, we encourage you to read the insert accompanying this newsletter. No matter your level of fitness, Aquastretch can help you improve your flexibility and range of motion. Don’t miss out on this innovative treatment method. 2

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