G3 PT. Effective Hip & Knee Pain Relief

The Newsletter About Caring for Your Health Physical Therapy & Wellness

Living Life Without Back Pain Keep Your Holidays Free From Hip & Knee Pain A L S O I N S I D E : Patient Success Story • Meet The Staff • Thank You For Your Generosity • Exercise Essentials Letter From The Owner • Healthy Recipe • Stretch Your Brain!

Effective Hip & Knee Pain Relief

Keep Your Holidays Free From Hip & Knee Pain

Mark Twain once said that growing old is an issue of “mind over matter,” but if you struggle with knee or hip pain, then you know that this isn’t true at all. Knee and hip pain can really take the springoutofyourstep,causingyou tomoveslowerand leavingyou with pain that becomes more difficult to cope with, step after step. There is an endless list of reasons as to why knee or hip pain may develop, from a slip or fall-related accident to a sports injury or even a car accident. Don’t Wait Until It Is Too Late! Whenan injurydevelops,seeking thesupportofaphysical therapist is the best course of action. Working with a physical therapist soon after an injury develops can help reduce your recovery time and improve your ability to cope with the pain and discomfort by introducing you to targeted exercises and stretching techniques that can enhance your ability to recover from the injury. When you are dealing with a knee or hip injury, every step requires more effort than typical. This can really drain your energy level as you attempt to go about doing even basic tasks, such as taking Physical therapy is not a one-stop cure-all for pain management. This isa long-termsolution topainandsuffering through theuseof targeted exercises and stretching techniques that are designed to strengthen the targeted areas and help the body recover and heal. By identifying the exact points on the body that are not moving as they ought to be, it is possible to make a plan to increase flexibility, motion, strength and even improve coordination. Who Needs Physical Therapy? Are you moving like you should be? Your hips and knees are essential toeverydaymovement;whetheryouaresitting,standing, walking or running, you need your hips and knees in great shape. Sometimes, when your hips and knees are in pain, it can cause you to change the way that you are moving, causing you to change the flow and pace of your gait, which is the way that you walk. Other times,prolongedpaincancauseyou tostopdoingmovements that are indicative of healthy joints. care of your home or walking around the office. What Can Physical Therapy Do to Help?

If you’ve experienced any hip or knee pain and are considering whether physical therapy is a good choice for your health needs, consider the following: • From a standing position, are you able to lean over and touch your toes? If so, then this indicates that you have proper hip and low back flexibility. If not, then you may need to improve your flexibility and joint range of motion, and physical therapy could be helpful. • In a sitting position, can you comfortably cross your legs, leaving your ankle to rest comfortably on the opposite knee? If this is painful, or one knee constantly must be lower than the other, then this may be indicative of knee concerns that could be addressed with physical therapy. • From a standing position, with your feet planted flat on the floor, can you push your body into a squatting position? You shouldbeable tosquatall thewaydownso thatyourbuttocks are almost touching your heels. If you aren’t able to do this, then physical therapy may be helpful in improving your range of motion. • Standing near a wall or countertop, arrange your feet so that you are standing with the heel of one foot touching the toes of the other, as if on a balance beam, and see how long you can stand still. Can you balance for 10 seconds? If not, then physical therapy may be able to improve balance and coordination. The goal of any physical therapy program is to restore range of motion and improve flexibility and strength while reducing the generalexperienceofpain.Unfortunately,hipandknee injuriesoften tend to linger. Every movement relies so heavily on the hips and knees that it makes it difficult to allow these joints to actually rest following an injury. Physical therapy provides targeted exercises that support the joints with precise movements that help reinforce strength and range of motion. For more information, contact your physical therapist to learn more about options that will suit your health needs.

Call G3 Physical Therapy & Wellness at 760.452.2640 or visit g3.life to schedule your appointment today!

G3 Physical Therapy is Hiring! We’re looking for qualified front desk associates! If you or someone you know is interested, please contact us by clicking on “Join our Team” at www.G3.life and submitting the form online.

Patient Success Spotlight

IbeganvisitingG3 immediately after having shoulder surgery fora90%tornrotatorcuff.Prior to the injury, I was playing basketball,training inJiu-Jitsu, and lifting weights several timesaweek. Itwasn’t just the pain and discomfort from the injurythatseverelyaffectedme, itwasthe factthatmypersonal form of mental therapy had vanished by my losing the ability to play sports. I remember the first day at G3, specifically how I felt a massive wave of positivity from the warm welcomes, beautiful smiles and greetings. This didn’t end after my first visit. The positivity is consistently a part of the G3 experience. Each of the therapists have encouraging, unique and fun-loving personalities. Over the last 8 months, I have been lucky enough to develop friendships with many of them. Regarding recovery, my orthopedic surgeon just cleared me to fully engage in my prior activities and even gave me the “o.k.” to begin learning to surf. I recovered from the surgery in under 8 months when the expected recovery time is 12! This speaks volumes to the quality of therapy I received. Just as importantly, these visits provided the mental therapy I needed with simply how much fun I had getting my body back up to speed with the G3 staff. Thank you G3 for making such a challenging experience into a successful, fun and memorable one.

Sophie Santarsieri, Front Office Manager

Meet The Staff Originally from Winchcombe, England, Sophie has lived in San Diego since the age of 2. She attended UC Davis where she received her Bachelor’s of Science inHumanDevelopmentwithanEmphasis inNursing. Aftergraduation. she moved back home to help care for her dad who had just recently been diagnosed with ALS. After deciding to put nursing school on hold, Sophie knew she wanted to find a job that was still in the healthcare industry. She interviewed at G3, and we immediately knew she was a perfect fit. Sophie joined the G3 family a year ago, and is now our Front Office Manager. In her spare time, Sophie enjoys going to the beach, surfing, and spending time with her friends and family.

Regards, Anand D.

Exercise Essentials

Thank You For Your Generosity!

Thank you to all who donated to our fundraiser benefiting the Breast Cancer Research Foundation! Because of your generosity, we were able to raise $760!

Seated Piriformis Stretch

1. Start in a seated position with your foot placed on top of your opposite knee. (If this position is too high for the leg, straighten the bottom leg and put the foot lower towards the knee).

2. Reach forward, hinging at the hips, to the right, center and left 3. Repeat on opposite side

Letter From The Owner Wow! I can’t believe we’re coming up on year end, but here we are. First of all, a warm and heart-felt Happy Holidays from all of us at G3 to our extended G3 family. We all hope that everyone has a healthy and joyful Holiday season, spent with those you love. As we reflect back on 2019, we’re all very grateful to our extended G3 family for bringing us so much joy and fulfillment. Second, we want to encourage all of you to congratulate yourselves on all that you’ve accomplished in 2019. Now for the exciting news I mentioned in the last newsletter! As some of you might have already heard, WE’RE OPENING G3 #2 IN SOLANA BEACH ON JANUARY 15, 2020! We’re unbelievably excited to open our second clinic so we can serve more patients over a greater area of San Diego. The address is 740 Lomas Santa Fe Drive, Suite 208 in Solana Beach. We’ll be in the “Citibank Building” on Lomas Santa Fe, immediately west of I-5 on the north side of the street. For now, we’re using our existing phone number (760-452-2640) for those wanting to schedule appointments in Solana Beach for mid-January. We would love to celebrate our grand opening with all of you, so be on the lookout for email notifications as we get closer to the opening day. In closing, all of us at G3 Physical Therapy would like to wish you a safe, healthy, and prosperous 2020! Mike Van Gilder, PT, DPT, FAFS

On A Personal Note Congratulations to Johnnie & Rhiana on the birth of their second son, Maverick Soquel Durbin. He arrived 8 weeks early at a small but mighty 4lbs 8 oz and 17 in. Mom, baby and Dad are all doing great!

Help For The Sanchez Family

Stretch Your Brain!

Joinus inourannual tradition tohelpa family inneed. This year we will be collecting gifts for Sheila Sanchez and her 5 boys. At this time Sheila and her husband are separated. He was just diagnosed with Cancer with metastasis, and is undergoing treatment. Sheila is a Surgical Tech and saved enough to buy her first home in Campo. She drives to La Jolla daily to work. The house and gas take most of her salary but she wanted to have a home for her boys. Before buyingherhome theywerehomelessand living inashelter. Please help us to help Sheila provide a memorable first Christmas forherboys in theirnewhome. Wehave tagsat the clinic with specific items requested by the family. Stop by and choose a tag. Please return items to the clinic by December 18th. Thank you!

Be the first to answer all questions correctly, and you’ll win a $5 Starbucks Gift Card! Email your answers to info@g3.life ! 1. What well-known Christmas carol became the first song ever broadcast from space in 1965? 2. What Christmas beverage is also known as “milk punch?” 3. What Christmas-themed ballet premiered in Saint Petersburg, Russia in 1892? 4. What Bing Crosby song is the best- selling single ever? 5. What traditional Christmas decoration is actually a parasitic plant? 6. What beverage company has been using Santa Claus in its advertising since 1931? Congratulations to last month’s trivia game winner, Ms. Lynnda D.! Answers to last month’s trivia: 1) two days, 2) Wampanoag, 3) Virginia, 4) The loose skin under a male turkey’s neck, 5) fork, 6) the date set by Franklin D. Roosevelt in 1939 and approved by Congress in 1941, 7) Gimbel’s

Healthy Recipe Peanut Butter Energy Bombs


• ½ cup of organic peanut butter • 1 tsp of vanilla extract • 1 scoop organic vanilla whey protein powder • ½ cup of organic dark chocolate chips

• 2 cups of organic, old- fashioned rolled oats • ½ cup of organic ground flax seed • 1 tbsp of organic black chia seeds • 1 tsp of cinnamon • ½ cup of raw organic honey

Instructions Add rolled oats, ground flax seed, chia seeds, cinnamon, honey, peanut butter, vanilla extract, and vanilla protein powder to food processor. Pulse until ingredients are blended (about 7-9 times). Add mixture to a large bowl, add in chocolate chip. Stir to combine. Form energy bite mixture into 1” balls and place on parchment paper lined baking sheet. Cover and place in refrigerator for 2 hours before serving.

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