Check out our October/November newsletter!
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 / OCT/NOV 2022
M3 AND ME
AND NOW I GET TO DO THAT EVERY DAY I’VE ALWAYS WANTED TO HELP PEOPLE
Greetings, newsletter friends! My name is Yu-Ting, and I am a physical therapist at M3 PT’s West LA office. I’ve been working here for one year, and I have enjoyed every minute of it. Being able to work alongside an amazing team is something I look forward to every day. But helping my patients and reducing the amount of pain they are in is why I love what I do. Since high school, I have wanted to work in the medical field and help people improve their functions and abilities — and now I’m doing just that. Before coming to M3 PT, I practiced physical therapy in Taiwan. I earned my Bachelor of Science degree in physical therapy from National Taiwan University in 2013. First, I worked at the National University of Taiwan for several years while I gained more experience in the field. After graduating, I worked at the Affiliated Hearing Impaired School, where I assisted other physical therapists in treating students with disabilities. Then, I worked at the Performance Analysis Laboratory at the university and conducted and investigated several studies. In Taiwan, we don’t attend postgraduate school to receive our master’s or Ph.D. So, after working at the National University of Taiwan for a few years, I decided to look at
graduate schools in the United States to continue my education to better help people in need of assistance. I attended Loma Linda University, obtaining my Doctor of Physical Therapy degree. The knowledge I acquired in Taiwan and the U.S. helped strengthen my skills and techniques. I was now ready to begin helping people here in the U.S. At first, I worked at a nursing home and an orthopedic clinic providing care. Then, I began searching for physical therapy clinics on Indeed, and that’s where I found M3 PT. As soon as I saw the opening, I knew it was an opportunity I couldn’t pass up. One of my favorite things about being a physical therapist and working at M3 PT is the amazing connections I make with my patients. I’ve met many people who have impacted my life during our therapy sessions. I enjoy learning about their lives and helping them strengthen their muscles, joints, and movements so they can continue doing what they love. Seeing my patients walk through our doors in pain and leaving our clinic with a smile because they are in less pain is rewarding and motivating. Knowing I was able to help them find relief during a stressful period will never get old. When I’m not working, I enjoy going to gourmet restaurants and trying
different dishes. So, if you ever see me at the clinic, don’t hesitate to talk to me about food. I would love to know your recommendations and try them out for myself. I want to thank my family for always supporting me and M3 PT for providing me with an opportunity to help others in need. I can’t wait to connect with and assist more people in the future.
-YuTing Chen
LA · 310.275.4137 / WEST HILLS · 747.888.3562 | 1
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EMBRACING THE POWER OF NOW
Have you ever sat down to eat a bowl of ice cream, then looked down a minute or two later to notice you only have one bite left? What about reaching your destination in the car and not recalling one thing about the entire trip? With the hustle and bustle of our daily lives, it’s tough to be present 100% of the time, but we shouldn’t let our minds go on autopilot. Not only can this be a safety hazard, but it may also impact important relationships and reduce our enjoyment and satisfaction. 4 Tips for Practicing Mindfulness
activities, like doing the dishes or even folding laundry, promotes healthy focus and reduces feelings of being overwhelmed.
With busy schedules and long to-do lists, how can we be more mindful? Here are four tips to help you embrace the power of now!
Get moving. Incorporating exercise and movement into your daily routine helps you to become aware of your body’s sensations. You’ll be more appreciative of how your body responds to different stimuli and movements, and this trains you to be more aware of yourself. Practice mindful eating. Do you always eat in front of the television or computer? Try eating without distractions, dine in good company, or pay closer attention to flavors and textures of the meal — it’s good for both your body and soul!
Use the power of meditation. You don’t need to meditate for a long time, and it certainly doesn’t require special poses or guidance. But taking just five minutes out of your day to focus on your breathing and clear your mind counts as meditation. It can help you to be more aware, present, and productive, especially in times of stress. Slow down. Try savoring the process of a task, even if it isn’t your favorite thing to do. Paying deliberate attention to your daily actions and
7 WAYS TO PRACTICE GOOD POSTURE IT’S TIME TO STRAIGHTEN UP!
1. Leave sticky notes around your home and office to remind yourself to sit up straight. You can leave these notes on your refrigerator, desk, bathroom mirror, nightstand, computer monitor, and anywhere else helpful. 2. While driving, make it a habit to check your posture each time you are at a stoplight or stop sign. 3. Set a notification on your phone, an alarm or reminder icon, to help you conduct a posture check. Your phone can vibrate or make sounds to notify you when it’s time to straighten your back. Set notifications to go off every 30 minutes, then over time, you can set alarms for every hour or so. Adjust your environment. Although mental reminders are beneficial, you also need to create an environment that supports good habits.
1. Adjust the driver’s seat in your car to ensure you aren’t leaning too far back or hunched over the steering wheel. 2. Computer monitors should be at eye level so you don’t have to lean forward or look down to read or type. 3. Have a back support cushion on your office chairs, couches, and other seating areas to ensure you aren’t slouching or sinking into your seat. You can even purchase an ergonomic chair to promote better posture. 4. Wear a posture corrector throughout the day if you need extra assistance. It may be beneficial and will give you some extra support even when you’re trying not to slouch. For more strategies on how to improve your posture, or stretches you can do if you’re dealing with back pain because of poor posture, contact your friends at M3 PT! We will be happy to assist you in any way we can.
We all know good posture is essential because it improves our spine health and body flow, supports our muscles, and keeps our nerves and blood vessels healthy. But sometimes, standing tall, sitting up straight, and not slouching can be difficult. You may catch yourself slouching and immediately straighten up. But how can you remember to practice good posture? Make mental reminders! Although it’s hard to think about maintaining good posture throughout the day, you can train yourself to check your posture.
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Don’t Walk It Off! Why You Shouldn’t Ignore Ankle Injuries
When you first sustain an ankle injury, you may not think too much of it. You may initially experience some swelling and minor discomfort, but you can still walk. So, you continue doing exercises and work. But while the pain may decrease, it never really goes away.
on the joint. In addition, ignoring an ankle injury can prolong recovery, produce chronic inflammation, affect how you walk, create unstable joints, and increase your risk of osteoarthritis (ankle arthritis). How do you recover from an ankle injury? It’s vital that you rest, elevate your ankle, and ice it to reduce swelling. Try not to put additional pressure on your injury so the joints and tissues can begin healing. You can even wear an ankle brace for an extra layer of protection. Depending on the severity, you may want to seek medical attention. Can you prevent an ankle injury? Although accidents happen that you can’t prevent, you can use a few strategies. One way to avoid ankle injuries is to improve your balance. For example, practice balancing on one foot while brushing your teeth or washing your hands. Improving your flexibility by stretching each day can also help because you are improving the mobility of your joints. A strong base will make it easier to stay on your feet, so practice exercises that will strengthen your ankles. Try doing squats, lunges, and resistance band workouts. Another great way to treat and prevent ankle injuries is physical therapy! At M3 PT, we know several stretches and prevention strategies that can help treat your injury and reduce your chances of re-injury. So, visit or call us today to see how we can help you strengthen your body so you can get back to doing what you love.
Instead of “walking it off,” here are a few things to consider when experiencing an ankle injury.
What can happen if you ignore the injury? If you ignore these injuries, your joint’s range of motion may decrease, or you may experience more severe damage in the future. Your ankle strength can decrease, making it difficult to place weight or stress
TAKE A BREAK
VEGAN PUMPKIN BUCATINI Inspired by ThisSavoryVegan.com
INGREDIENTS
• 8 oz bucatini pasta • 4 oz sun-dried tomatoes, packaged in oil • 10 oz cherry tomatoes, halved • Salt and pepper • Red pepper flakes, to taste • 1 tsp dried oregano
• 8 oz frozen spinach, unthawed • 2 cloves garlic, diced • 1 tsp fresh thyme • 3 sage leaves, chopped • 4 oz hummus • 4 oz pumpkin purée • Fresh basil, for topping
DIRECTIONS
1. In a large pot, boil water. Add bucatini pasta and cook according to package instructions. Drain when cooked. 2. Heat a pan over medium heat and add sun-dried tomatoes (including 1 tbsp of the oil), cherry tomatoes, a pinch of salt and pepper, red pepper flakes, and oregano. Stir to combine.
3. Cover and cook until
tomatoes are soft (about 5 minutes). 4. Add frozen spinach and cover again (2–3 minutes). 5. Add the garlic, thyme, sage, hummus, and pumpkin purée to the pan and stir. 6. Once warm and bubbly, turn off heat and mix in the pasta. 7. Top with basil, serve, and enjoy!
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 Our Physical Therapist — Yu-Ting!
2
4 Tips for Being More Mindful
2
Make Mental Reminders to Check Your Posture
3
This Injury Will Never Go Away if Untreated
3
Vegan Pumpkin Bucatini
4
3 Picture-Perfect Destinations
FORMERLY KNOWN AS WILSHIRE LINDEN PHYSICAL THERAPY — SAME TEAM, NEW NAME!
FALL IN LOVE WITH THE SCENERY!
3 PLACES TO TRAVEL THIS SEASON
2. Yellowstone National Park, Wyoming The wildlife in Yellowstone is active in the fall, so you’ll get a chance to see bison, elk, and eagles during your stay. You may even observe bears preparing for hibernation. If you love to be outdoors during the cooler months, then you will love biking, fishing, and hiking here during the fall. However, be aware that some roads will close for the winter in mid-October, so review park information ahead of time for accessibility. 3. Sedona, Arizona It may be too hot to visit Arizona during the summer, but the fall months are perfect because the temperatures drop somewhat. If you love to see trees bursting with colorful leaves, hike the Baldwin Trail and Cookstove Trail. Sycamore, oak, and maple trees will shade you with their colorful canopies. Also, each year, the
Fall is the perfect time to plan a scenic vacation. You can find lower prices and fewer crowds at many popular destinations right now. Best of all, the views are incredible. From the changing colors of leaves to sunsets and mountains — a picture-perfect getaway awaits you! Here are three popular destinations to fall in love with this season. 1. Asheville, North Carolina Everyone can find something to enjoy in the mountains of the Carolinas. You can drive the Blue Ridge Parkway or hike the Appalachian Trail for breathtaking views of mountains and sunsets. For history fans, get lost at the Biltmore Estate and learn more about the Vanderbilts. If you’re a fan of the nightlife, Asheville is known as Beer City USA, with more than 30 breweries and over 100 local brews.
city holds a Day of the Dead celebration you can attend at the Tlaquepaque Arts & Crafts Village in late October. These are only three of the many breathtaking destinations you can visit this season. For more locations, go to TravelAndLeisure.com/trip-ideas/fall- vacations/best-fall-vacations. So, what are you waiting for? Book your trip now, and don’t forget to pack a camera to capture the picture-perfect views!
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