Campus Commons PT - February 2021

Take a look at this month's edition of Campus Commons Connection!



If I had to pick a favorite aspect of my job, or the thing that keeps me going into the office day after day, I would say it’s seeing the impact I have on my patients. That might sound overly general, so let me explain. I have patients I’ve seen for the past 20 years who still come back to me every time they need physical therapy. Many of my longtime patients know me fairly well and have heard me talk about my family. Some have known me since my children were babies (my kids are 13, 15, and 18 now). They know things about my family, and I know theirs. Now, not all of my patients have been returning to me for two decades. I’ve known many of them for a much shorter time. But the potential for those relationships to grow and develop is always there, and that’s one thing that makes being a physical therapist so worthwhile. While there is a professional relationship at all times, there is also a friendship that can develop. Consistently, when we are discussing the problem and their progress in therapy, conversations often turn into sharing stories or how we spent time with our families over the weekend without any effort. I learn more about their recovery and problem, and at the same time, we both learn more about each

other. Typically, I see patients at least 2–3 times a week for an hour each session, and this is over the course of several weeks or months, depending on the extent of the patient’s injuries. Suddenly, I’m seeing my patients more often than they might see some of their friends. Getting to know them more personally is inevitable. Ultimately, I enjoy building relationships with my clients because it means we come to trust one another more. When patients trust me, they’re much more receptive to care, and I can help them heal and get back to the activities they love. I know whenever I don’t trust someone, I’m not going to buy into whatever they’re selling me. It’s like when you walk onto

a car lot and some shyster tries to coerce you into buying a car that’s not that great for too much money. Sure, they might be nice, but that’s their job. That’s why I can understand the initial hesitancy some new patients have when they come to Campus Commons PT for the first time. When you’re buying something you’ve never bought before, whether that’s a car, a new lawnmower, or a physical therapy session, you’re cautious. You don’t know me, and I don’t know you. It’s only natural to be hesitant to trust me to help you heal. Nevertheless, I strive to overcome that barrier as quickly as I can. As a physical therapist, I get the unique opportunity to learn more and more about the people in my community while I help them heal. And since every person’s personality and situation is unique, building those relationships is the best part of my job by far.


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Nothing says “I love you” more than equipping your children with important knowledge they’ll need for the rest of their adult lives. Even if they groan about it now, they’ll be grateful for the know-how when they’re on their own in the future. Keep in mind that your home classroom doesn’t have to mimic a school classroom. Research from the University of Utah shows that kids learn best through hands-on activities and play. Have fun while teaching these life skills, and you’ll earn thank-yous for decades to come. CLEAN THE HOUSE Were you ever surprised by how often you have to clean your kitchen? Your child may be too. Although your 10-year-old won’t have to worry about cleaning the stove today, they will need to know how when they move out, so find ways to incentivize cleaning and make it more fun. You can have your kids collect “chore points” that add up to a prize, like an extra hour of playing video games! DEVELOP COOKING SKILLS You may be hesitant to have a little chef in the house, but if you’re teaching them how to clean up and stay safe while making some easy dishes, there’s no reason to worry! Even if you’re not a great cook yourself, it’s fun to prepare simple recipes as a family. Plus, your kids will get used to the idea

of cooking for themselves, which is both healthy and cost-effective.

LEARN TO GARDEN What’s a better way to get

outdoors with your child than to garden together? From using tools like shovels and rakes to nurturing another living organism, gardening provides plenty of rich life lessons, such as patience. UNDERSTAND HOUSEHOLD MAINTENANCE Whether they’re learning how to use an electric breaker, unclog a

drain, or clean out the washer or dryer, your kids can get started learning household maintenance skills with just a little guidance. Who knows, maybe they will be their dorm’s future superhero! There are many lessons you can teach your child at any age, so don’t limit yourself! Be creative with the lessons you pass on, and there’s a chance they’ll never forget them!

3 WAYS TO MAKE CYCLING MORE COMFORTABLE If you’re looking for a mode of exercise to enhance your cardiovascular system, minimally impact your joints, and also potentially provide you with some great scenery, you can’t go wrong with cycling. Whether it’s how you commute to work or how you stay in shape, it’s a great way to burn calories without feeling like you’re doing a lot of work. don’t shine. Fortunately, you just have to loosen the bolts AVOIDING CHRONIC PAIN ON YOUR BIKE

below your seat, hop on your bike, and lean back and forth until you find the sweet spot. Ideally, your kneecap should be right above the spindle when you’re mid-pedal stroke. MAKE SURE YOUR HANDLEBAR REACH IS JUST RIGHT. If you have to reach too far, or not far enough, to hold your handlebars, your uneven weight distribution will make for an uncomfortable ride or decrease your control. This is one measurement you’ll want to have before you buy a bike. Ideally, you should be able to reach the handlebars with your elbows at a slight bend and without your spine flexing or bending when you reach. If you’re experiencing chronic pain or soreness and you ride your bike regularly, it might be time to make some adjustments to your ride and potentially schedule an appointment with Campus Commons PT. For any questions or concerns about your chronic pain, call 916-927-1333.

Nevertheless, if you don’t take the proper steps to “fit” your bike to your body, you could end up with some joint pain regardless of the lessened impact. Below are three essential steps any cycling enthusiast should take to ensure their bike fits them properly. ADJUST YOUR SADDLE HEIGHT. The “saddle,” being your seat, should be high enough to ensure you have a more comfortable ride, help you pedal more efficiently, and preserve your knees. To get your saddle to the proper height, make sure that when you sit down, your heel barely touches the pedal — while keeping your toes above your heels — at the bottom of the pedal rotation. That’s the sweet spot. POSITION YOUR SADDLE CORRECTLY. If your saddle leans too far forward or too far backward, injury and discomfort are almost inevitable, not to mention numbness where the sun 2


Even if you feel fine following a car accident, it’s always best to see a health care professional. Sometimes, injuries sustained in car accidents can emerge slowly and leave you plagued with chronic pain if left unchecked. However, that’s why so many health care professionals recommend that people who have sustained injuries in a car accident see a physical therapist. There are many benefits to beginning physical therapy following a car accident. It can speed up the recovery process, reduce your pain, help you avoid surgery, and prevent any long-term damage that might occur if you leave injuries unchecked. Physical therapists are experts on the

musculoskeletal system and how certain injuries can impact your range of motion and ability to perform tasks. So, when it comes to helping heal injuries commonly sustained in car accidents, such as whiplash and concussions, physical therapy is one of the best decisions you can make. That said, however, many factors can impact how long you spend in physical therapy following a car accident. These factors include how severe the injury is, its location, your current state of health, and your own recovery goals. Ultimately, your recovery rate will depend on you and all the things that make your body unique. While that might not be a concrete answer for your recovery time, you can rest assured knowing that when it comes to helping people heal in their own unique way, physical therapy is the best way to bring about that healing. Because of the personal care necessary in physical therapy sessions, physical therapists are uniquely qualified to help you heal following a car accident. For any questions about scheduling appointments, or what those appointments might entail, call Campus Commons Physical Therapy today at 916-927-1333 for more information.


Zucchini Noodles With Turkey Bolognese

If you love spaghetti, you’ll love these zucchini noodles!


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3 tbsp olive oil, divided 1 tbsp garlic, minced 1/2 cup onions, diced small

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1 tsp salt

1/2 tsp pepper

2 tsp sugar

1 lb ground turkey

3 medium zucchini

1 28-oz can crushed tomatoes

Parmesan cheese, for garnish

2 tbsp tomato paste


1. In a large sauté pan over medium-low heat, warm 2 tbsp olive oil. 2. Add garlic and onions and stir constantly until garlic is golden and onions are translucent. 3. Increase heat to medium and add ground turkey, break apart, and cook thoroughly. 4. Add crushed tomatoes, tomato paste, salt, pepper, and sugar. Reduce heat to low. Stir occasionally. 5. Using a spiralizer, mandolin, or vegetable peeler, cut the zucchini into noodles. 6. In another large sauté pan over medium-low heat, add remaining olive oil and zucchini noodles, tossing constantly for 2 minutes until slightly wilted. 7. Plate the zucchini noodles, top with the turkey Bolognese, and garnish with Parmesan cheese. Serve immediately.

Inspired by

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425 University Ave. #140 Sacramento, CA 95757



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Building Trust While Helping You Heal

Teach Your Kids Life Skills This Valentine’s Day!

Avoiding Chronic Pain on Your Bike

Physical Therapy After a Car Accident — What to Expect

Zucchini Noodles With Turkey Bolognese

You’re Building Muscle While You Rest

t l e Why Rest Days Are Good for You!

February is the month when many of us give up on New Year’s resolutions. We lose motivation, or life simply gets in the way. If you find yourself sitting on the couch more than you did in January, when you may have been actively pursuing your fitness goals, consider this permission to sit a little while longer: Rest days are good for you! Here’s why. Your body needs to move. Exercise has many benefits, but from a survival standpoint, exercise and movement help your body perform daily functions with ease. But that’s not when your body gets stronger. It’s actually on the days you choose to rest that your muscles and joints improve as a result of your exercise. Exercising creates tiny tears in your muscles. (Maybe that’s why it burns so much!) In the regeneration process — aka your rest days — the muscle is built back stronger than it was before. That’s why incorporating rest days into your workouts ensures you can climb up from 5

to 10 to 15 pounds for dumbbell curls or run more miles in a faster time than last week!

Beyond the improvement and fitness goals you have, rest days can also be essential to preventing injuries. Your body won’t become overworked, and your muscles get the necessary respite they need. Fatigue won’t set in as quickly, and you will find that you can do more as you properly incorporate rest days into your schedule. Fitting rest days into your daily routine is easier than you may think, but it sadly doesn’t involve sitting on the couch for too long. You should always find a way to move at least once each day. If you want to try running, start out by running three days each week. On your “off” days, incorporate some yoga, go for a leisurely walk, or focus on your arms and shoulders. This gives your legs and core a break from running

while you still get the benefits of movement. (Plus, on the days you run, you will get a break from yoga or weightlifting!) It’s okay if you haven’t met your resolution goals just yet, but don’t give up! Find a way to add more rest into your routine, and you just might be more invigorated than ever before.


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