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WEST HILLS 7230 MEDICAL CENTER DRIVE, SUITE 401 WEST HILLS, CA 91307 WEST LOS ANGELES 10474 SANTA MONICA BLVD., SUITE 435 LOS ANGELES, CA 90025
WWW.M3PT.COM / LA · 310.275.4137 / WEST HILLS · 747.888.3562 / APR/MAY 2024
M3 AND ME
Mending Muscles and Building Bonds MY PATH TO HELPING OTHERS HEAL AT M3
Growing up, I played almost every sport known to man, gymnastics being my favorite, and I also experienced almost every type of physical pain one could as a busy athlete. Throughout those injuries, I never really got the treatment I needed to recover fully and sustainably manage my pain. It wasn’t until I was in high school and got to teach part of a PE class that I discovered I loved educating and improving people’s physical mechanics. Suddenly, I was seeking a career helping others understand their injuries and heal. Flash forward to now, and I have the opportunity to work with patients daily to get them back on track with what they are used to doing physically and minimize their chronic pain or injuries. I just graduated from my doctorate program last July and have loved growing in my first career job at M3 Physical Therapy. Along with starting my professional career, I’m newly married and new to Los Angeles! My now husband is the one who brought us to LA for a new job, and once we arrived, I reached out to a recruiter to find work. When I began talking to M3 PT, I immediately liked their value in community involvement, their philosophy on treating the whole person, and getting people back to the life they love. Here at the clinic, it’s like family with the staff and clients. This is a smaller practice, which I love because you genuinely get to
know everyone who enters the door, and you never know who it might be. We serve a wide variety of clients, from elderly patients who need to completely learn to walk again to the 13-year-old who wants to get back into sports. It’s never mundane as a physical therapist; every day is different.
for an evaluation and had experienced pain her whole life. She had never previously been seen or treated by a physical therapist. I gave her some exercises, and by her second visit, she already felt amazing. She was headache- free for three days after years of chronic headaches daily. Sometimes, the littlest changes have the hugest impacts! When I’m not working, I love spending time with my husband. I also like to remain active, coach, and compete in CrossFit. I coach before coming into the office three days a week, and for the last five years, I’ve been pretty active in competitive CrossFit, doing three to four competitions a year. I discovered CrossFit by accident when I was bored of the gym, and a friend introduced me to its engaging blend of weightlifting and gymnastics for a full-body workout. Working at M3 has shown me how vital it is to build trust, friendship, and rapport with my patients. With every patient I treat, building confidence and faith is the basis for everything. Nothing feels quite as rewarding as working with someone who can’t move properly, hindered by chronic pain, and seeing them rebuild their strength.
I’ve seen several studies that found physical therapists can spend more one-on-one time with patients than anyone else in the medical field. Building relationships with clients is my favorite part of the job. I get to spend so much time with my patients and work to get to know them as well as I can to guide and cater to their treatment. No one is the same, so everyone needs something different from their PT experience.
I can’t wait to help you get back to doing everything you love most!
I recently had a patient do a complete 180, and I couldn’t be happier. She had come in
-Courtney Trueblood
LA · 310.275.4137 / WEST HILLS · 747.888.3562 | 1
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Your 4-Week Spring-Cleaning Calendar Spring cleaning can be overwhelming. From the kitchen counter to the ceiling fan, there’s a lot of ground to cover. But there’s a trick to make it easier: Breaking down the work into quick, doable tasks spread over four weeks.
Second Week: The Kitchen Clean the dishwasher filter first. Devote the next two days to getting the stove to sparkle, including ridding the vent of grease. Wipe down the countertops and the cabinets. Clean out the microwave and wipe down any other countertop appliances. Congratulations, week two is over! Third Week: The Bathroom You’ll want to begin by removing the grime from the showerhead and sanitizing the curtain. The curtain can be scrubbed and air-dried in the sun. For the toilets, get under the rim with a toilet brush and give the much-ignored back some love, too. Now that the toilet’s shining, it is the perfect opportunity to get the floor. Take a little extra time to get the baseboards. Fourth Week: The Bedroom Clean the bedrooms from top to bottom. Now is a good time to wash your pillows and
air-dry them. Bedroom ceiling fans can build up a lot of gunk over the winter. An easy way to clean them is by pulling a pillowcase around the blades and pulling them back. Next, polish any wood furniture. Thoroughly clean the windows with glass cleaner or a homemade mixture of vinegar and water, and remember to clean the window tracks. Lastly, test the batteries in your smoke and carbon monoxide detectors.
First Week: The Living Room The start of every journey begins with a single step, and that step is acquiring and prepping supplies. Wash out buckets, empty vacuum bags, throw microfiber cloths in the wash, clean mops, and shake out brooms. Next, it’s time to clean the light fixtures. Use a microfiber cloth to wipe away dust and debris. Then dunk the cloth in soapy water, wring it out, and scrub the light fixture covering the bulb until it shines — just make sure you turn the lights off first. Once you’ve finished the lights, head to the bookshelves. Dust the tops and wipe down the sides. Make sure to wipe down any pictures or framed art on the wall. Lastly, move the furniture and vacuum underneath.
SUPPORTIVE STYLES What to Wear to Your First Physical Therapy Visit
If you are new to physical therapy, you may wonder what you should wear to your first visit. You don’t have to be a fashionista to get it right, but your fitness fashion does matter! Choosing the proper attire for your physical therapy appointment goes beyond mere style — it’s about optimizing your comfort, mobility, and overall experience. Here are three considerations you should consider as you pick out your PT outfit. Comfort You want to be comfortable during your PT visit to focus on the tasks of your recovery. Opt for loose, breathable, and soft clothing. Avoid clothing with many buttons, zippers, or other parts that could dig into your skin or get in the way as you stretch. Tank tops, tee shirts, athletic shorts, or workout pants that are not too form-fitting are all excellent options. Movement Throughout your PT appointment, you will work through a wide range of motion. So, your apparel should allow you to move unhindered. Athletic or leisurewear is designed with unrestricted movement and is a solid option. Think about the main areas of your body that require
physical therapy. If you are experiencing back and shoulder pain, for example, a tight-fitting sweater would bar you from stretching fully. For people with knee or shoulder issues, choose a tank top or shorts that allow your physical therapist to access the area that needs work. You can test if your clothes are easy enough to move around in by performing a squat or plank in the outfit.
Support Your body needs proper support to get the full benefits of the
appointment. When it comes to your shoes, choose a comfortable and supportive pair of sneakers. Flat or athletic shoes will enable your physical therapist to understand your natural gait better. They also help you to sustain a neutral posture. Don’t go for unsupportive shoes like flip-flops. Creating the proper PT outfit is not challenging, and there’s no official dress code. But by dressing in comfortable clothes that allow you to perform your therapy exercises efficiently, you will get the most out of your experience. So, treat it like a casual catwalk next time you head in for an appointment and show off your comfiest couture!
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UNLEASH THE STRESS-BUSTING POWER OF PHYSICAL THERAPY Flex Your Muscles, Lift Your Mood In today’s busy world, stressors and pain points are everywhere. Often, while we are dealing with injuries, we’re also contending with mental strains like anxiety, depression, or lack of sleep. While you might know how beneficial physical therapy can be in healing your bodily ailments, it’s also a superhero when it comes to your mental health. Let’s explore how exercise meets psychology at your PT appointments, from rehabilitating your muscles to boosting your mood. Stress Pain and stress are directly linked to each other because when you are hurting, it naturally increases your anxiety level. Stress can also escalate your pain by causing your muscles to tense. Prolonged injuries or chronic pain can lead to significant stressors like unexpected medical bills, loss of mobility, or less time doing the things you love. A physical therapist can work with you to address the pain, which will have a positive impact on your sense of peace. Your therapist will have breathing techniques and methods to relax your muscles that will also empower you in moments of distress. Self-Esteem Let’s face it: When you don’t feel well physically, you don’t see yourself in the same positive or loving light. Injuries, especially those that impede mobility or change appearance, can affect your self-esteem. When you go to your PT appointment, you take significant steps to improve your life. You will have lots of little victories and accomplishments as you go through physical therapy, making you feel proud of yourself. Along with the confidence boost you get when you achieve goals, exercise gives you a surge of feel-good hormones like dopamine.
Sleep Getting enough sleep is essential for your whole body, mind, and soul. It’s during deep sleep that your body begins to restore itself and make repairs to your body. Regular exercise has been found to increase the amount of sleep you get, and most people feel the nighttime benefits after just 30 minutes of working out. Physical therapy sessions are long enough to help you reach that state of restorative sleep you need. The benefits of physical therapy aren’t confined to the clinic. You can take the exercises you learn from your physical therapist into your home and soak in the relaxing vibes to follow. The path to the happiest you requires a holistic approach to caring for your body and mind. Physical therapy could help boost you into that final stretch of calm.
TAKE A BREAK
Scallops and Spring Vegetables With Olive-Caper Pan Sauce Inspired by EatingWell.com
INGREDIENTS
DIRECTIONS
1. In a medium nonstick skillet over medium- high, heat 1 tbsp oil. Pat scallops dry and sprinkle with pepper. Add scallops to pan and cook, flipping once, until browned and just cooked through, 1 1/2–2 minutes per side. Set aside. 2. In the pan, add remaining 1 tbsp oil, asparagus, and carrots and cook, stirring frequently, until tender, 2–3 minutes. 3. Add shallot, olives, capers, and garlic and cook until fragrant, about 1 minute. 4. Add wine and cook for 1 minute. Remove from heat and add butter; stir until melted. 5. Place veggies next to scallops, then drizzle with pan sauce. Serve with parsley if desired.
• 2 tbsp extra-virgin olive oil, divided • 8 oz sea scallops, tough side muscle removed • Pinch of ground pepper • 8 oz asparagus (1/2 bunch), trimmed • 6 oz baby carrots, halved lengthwise • 1 medium shallot, minced • 5 pitted green olives, coarsely chopped • 1 tbsp capers, chopped • 1 clove garlic, minced • 1/4 cup dry white wine • 1 tbsp butter • Chopped fresh parsley to garnish
LA · 310.275.4137 / WEST HILLS · 747.888.3562 | 3
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10474 SANTA MONICA BLVD., SUITE 435 LOS ANGELES, CA 90025 PHONE: 310.275.4137 FAX: 310.274.1815
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
WWW.M3PT.COM
INSIDE THIS ISSUE
1
Meet the New Face of M3 Physical Therapy
2
Tackle Spring-Cleaning With a Week-by-Week Plan
2
From Fashion Faux Pas to PT Perfection
3
The PT Prescription for Happiness
3
Scallops and Spring Vegetables With Olive‑Caper Pan Sauce
4
Explore the Historic Fortifications of the Highlands
FORMERLY KNOWN AS WILSHIRE LINDEN PHYSICAL THERAPY — SAME TEAM, NEW NAME!
SCOTLAND’S MUST-SEE CASTLES DEFENDING THE HIGHLANDS
From the heights of Castle Hill to the idyllic waters of Loch Duich, the historic castles of Scotland stun tourists and history enthusiasts alike. Today, these castles are well-
Jewels of Scotland, known as the Honours, and famed cannons, like Mons Meg, one of the grandest pieces of medieval artillery ever constructed and given to King James II in 1457 A.D. Dunnottar Castle Dunnottar Castle is located on the northeastern coast of Scotland and is surrounded on three sides by the waters of the North Sea. There is evidence that ancient Picts lived in the area long before a monastery was consecrated on the grounds in 1276 A.D. In 1392, Sir William Keith seized the holy site’s strategic location by building its first stone fortification, The Keep. An even more unorthodox move came in 1593, when George Keith, the 5th Earl Marischal, built The Lion’s Den at Dunnottar Castle to house his pet lion. Eilean Donan Castle There is a reason Eilean Donan Castle is one of the most photographed castles in the world! Situated on a tiny island at the mouth of Loch Duich, this formidable fortress began as a monastery in 634 A.D. before being converted to a fortress in the 12th century to protect the area from Viking raids. Now administered by the Conchra Charitable Trust, this castle houses rare artifacts, such as a sword rumored to be from the famed battle of Culloden in 1745.
maintained and ready to receive visitors from around the world. If you want to explore the beauty of the highlands from the rocky ramparts of Scotland’s greatest castles, these are three
landmarks you need to visit.
Edinburgh Castle Located amidst Edinburgh’s Old Town — a World Heritage Site — the daunting and long-standing Edinburgh Castle on Castle Hill is a bulwark that has defended the Scottish capital for nearly a millennium. The military still uses parts of the formidable ramparts, but the rest serves as a can’t-miss tourist destination. The castle also houses the Crown
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