Focus PT - August/September 2019

Focus Physical Therapy Bi-Monthly 949.709.8770

August/September 2019

From 5Ks to Touchdowns


As a physical therapist, I’m continuously reminding him that it’s not all about strength and that mobility is just as important. So, we’ve been working on 3D stretching to improve his performance and decrease the chances of injury. To be honest, I was

In years past, I have shared stories about my family’s summer adventures, like our tropical getaways and big hiking trips. This summer was a little different though: My son is about to be a

sophomore in high school, and he finally convinced my wife to let him play football.

pushing Kaden to stick with cross country. He ran last year and finished No. 1 at his high school and 11th in the league as a freshman. But Kaden really wanted to make the switch and play football. Though he was really good at cross country, Kaden said he didn’t like feeling alone. When he played soccer, he enjoyed the team aspect. I think that’s what really appeals to him about football. He wanted to develop those connections and friendships with a team. Plus, he’s really competitive, and it looks like football will nature that drive. Kaden has worked really hard this summer, and I couldn’t be prouder of him. It’s nice to see him get really excited about something. My school didn’t have football, so I never played,

This was an impressive accomplishment. Kaden has grown up watching football games on TV and, despite being born and raised in Southern California, he’s a big Pittsburgh Steelers fan (he was influenced by my love for the Steelers, which I got from a cousin of mine). Kaden and I regularly watch games together and talk about them and what it would be like to play for a professional team. He’s wanted to play for a quite a while, but my wife, Laura, has always been hesitant to let him play, stating that it’s a pretty dangerous sport, especially with all of the recent talk about concussions. But Kaden did his homework and showed her that female soccer players had higher chances for concussions than football players. He also did research into the risks of each position.

but I always thought it would be fun. I looked forward to watching the games and seeing how well Kaden does. Of course, I know there is a risk of getting injured, but I got injured playing soccer, so every sport has some risk. Things will be pretty busy around our house this fall, but what else is new? Macy will probably be playing volleyball again and has shown interest in tennis, and with Kaden in football, that means we’ll have plenty of games to attend. I’m excited to see my kids coming into their own and embracing their passions.

Apparently, fast positions face less risk of injury than a lineman, so he promised to play a fast position. His research convinced her to let him give it a shot this year. Being on the team is a big time commitment. Kaden spent most of his summer break training with his high school football team. This is why our family didn’t do too much traveling this summer. Kaden was busy working hard. He’s always been a skinny kid, and the coach told him he needed to put on some weight. Over the last three months, Kaden went from 125 to 145 pounds of lean muscles from working out. As a dad, I’m really proud of his dedication.

–Julian Manrique

Focus Physical Therapy • Call 949.709.8770 • 1

We seek balance through many methods, like morning yoga poses and guided meditations before bed. But another important part of a balanced, holistic lifestyle is diet. When your body is missing nutrients, you suffer from all kinds of physical and mental ailments. Based on a holistic nutrition perspective, here are some foods you can pair together to promote better body balance from the inside out. Ingredients for Better Body Balance Perfect Pairings

that completes the essential amino acid profile, and the two work well together in a salad or scramble.

Citrus Fruits and Dark, Leafy Greens

Cherries and Spirulina

The vitamin C in citrus fruits helps your body absorb the iron in kale, spinach, and other leafy greens. Unlike the iron found in animal proteins, the iron in leafy vegetables isn’t as easy to absorb. Get the most out of those greens by tossing your spinach salad with a lemon vinaigrette or brush some lemon or orange juice onto your grilled kale.

You may not always think about your blood health, but you should because your blood distributes crucial nutrients throughout your body and floods toxins out. Iron, folic acid, vitamin B-12, and protein are the building blocks for better blood. You can find these nutrients in dark red foods, such as cherries, raspberries, beets, and kidney beans, and in dark green foods, like spinach, spirulina, and wheatgrass. Holistic nutritionist Sarah Britton, author of “My New Roots: Inspired Plant-Based Recipes,” suggests starting the day with a refreshing smoothie made with some of these foods.

Beans and Rice

This simple staple meal for many Latin American families is prevalent for a reason. Together, beans and rice make a nutritious and protein-packed meal to fuel your body. Keep this dish interesting by creating new combinations with avocado, zesty sauces, cilantro, and radishes. Peas and quinoa is another pairing

These ingredient combinations bring out the best in each other, so your body can function at its best. Pair them together and enjoy!

SUCCESS STORIES “I have been a gymnast for nearly 10 years now, and tearing my ACL a year ago put me in my all-time low for the sport. To think that only a few months earlier I accepted a full athletic scholarship to the University of Washington ... someone telling me I couldn’t do the sport I love for a year seemed impossible. I couldn’t imagine how I would come back. Thankfully, a good friend, Melanie Kinder, referred me to Julian.

She told me such great stories of how much he helped her. I was skeptical if he was really that good, but Julian did not disappoint. He helped me not only physically but also mentally, always making me feel better off leaving than when I came in. I have now made a full recovery and can’t thank Julian enough.”

Focus Physical Therapy patients ENTER TO WIN Find the misspelled word in this newsletter and call 949.709.8770 for your chance to win a $10 CALL 949.709.8770 Contest for past and present Focus Physical Therapy patients only. gift card.

–Ellie Bagley


• Focus Physical Therapy •

Stay in the Game

PT for Injury Prevention

injuries beforehand. This approach is called proactive physical therapy. With

For many students, back-to-school season also means back to the field, court, or track. The National Federation of State High School Associations found that over 7.9 million high schoolers participate in school sports each year. Unfortunately, around 90% of these young athletes will suffer from a sports-related injury.

proactive PT, physical therapists perform an evaluation to identify any problem areas in an athlete’s body and create a program to address the weaknesses in their musculoskeletal system. The program can improve mobility for optimal physical function, as well as increase flexibility to help prevent muscle or ligament injury. Sports injuries don’t come from nowhere. They are often the result of small, overlooked problems that are allowed to worsen with time. With a hard tackle or a bad fall, that little problem suddenly becomes a painful injury. Focus PT aims to solve these small problems before they can put young athletes on the bench for the rest of the season. Adult athletes, both professional and amateur, can benefit from physical therapy and injury prevention, too. If an athlete in your life is looking to improve their game and stay safe, give us a call at 949.709.8770. Focus Physical Therapy can help create a customized workout routine to improve functional sport specific flexibility, mobility, and strength to decrease your athlete’s risk of injury.

Here are the most common types of sports injuries.

• Sprains —When the tissue that connects bones and joints is torn • Strains —When a muscle or tendon is pulled, torn, or twisted • Shin splints — Sudden pain along the shin bone • Knee pain/injuries — The most commonly injured joint according to the U.S. Department of Health and Human Services School sports offer a great deal of value, both in terms of physical fitness and personal growth. But while most injuries are mild and can heal with a bit of rest, others can be devastating, taking athletes out of the game for the rest of the season. This is why it’s so important for parents and coaches to teach young athletes the importance of injury prevention. Physical therapy can be incredibly useful in this area.

Rather than waiting to see a physical therapist until after they’ve suffered an injury, many athletes are seeking PT to prevent such



Shawarma is a Middle Eastern method of preparing meat. Normally made using massive rotisseries, this make-at-home version only requires an oven and some marinade.


• 2 tsp paprika • 1/2 tsp turmeric • Crushed red pepper flakes, to taste • 1 large red onion, peeled and quartered • 2 tbsp fresh parsley, for garnish

• 2 lbs boneless, skinless chicken thighs • Juice of 2 lemons • 1/2 cup plus 1 tbsp olive oil • 6 cloves garlic, minced • 1 tsp kosher salt • 2 tsp freshly ground black pepper • 2 tsp cumin


1. In a large mixing bowl, combine lemon juice, 1/2 cup oil, garlic, salt, pepper, cumin, paprika, turmeric, and crushed red pepper. Whisk together, then marinate chicken in mixture and cover and refrigerate for 1–12 hours. 2. Heat oven to 425 F. Place onion in chicken marinade, tossing to coat. Spread onion and chicken on a baking sheet lined with the remaining olive oil. 3. Roast for 30–40 minutes. Remove from oven, let sit for 2 minutes, and slice chicken into bite-sized pieces. 4. Garnish with parsley and serve.

Focus Physical Therapy • Call 949.709.8770 • 3

30212 Tomas #120 Rancho Santa Margarita, CA 92688, USA





Julian Manrique on His Son’s New Sport The Ingredients for Holistic Health Success Stories Should PT Be Used to Prevent Injuries? Chicken Shawarma



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America’s Weirdest Airbnbs THIS AIN’T MOTEL 6!

unique living space surrounded by pristine nature and not far from the historic Taos Pueblo.

When Airbnb was founded a little over a decade ago, the developers hoped to provide an alternative

ManCave Apartment/Airplane Hangar Geneva, Florida Airbnb super hosts Dan and Deborah have no shortage of quirky properties for rent — including yurts and treehouses — but their apartment fashioned out of an airplane hangar surely takes the cake. You’d be forgiven for thinking it was a theme restaurant featuring eclectic aviation. Memorabilia lines the walls with a bar front and center, and the bed is in a loft high above the ground. Dog Bark Park Inn B&B Cottonwood, Idaho As you approach the Dog Bark Park Inn, you won’t have to guess if you’re in the right place. After all, how many buildings are shaped like beagles? When describing the space on Airbnb, the hosts make no bones about who this rental is aimed for. “Stay in a giant dog!” they say. In addition to being inside a massive wooden dog, you’ll find canine-themed games, books, and more. Talk about ruffing it.

to traditional travel accommodations. Today, with annual revenue in the billions, the service is an industry unto itself. While most people use Airbnb to “live like a local” while traveling, you can find some truly wacky lodging options if you spend some time searching the platform. Here are just a few of the many contenders for the title of “Weirdest Airbnb in the U.S.” For ease of searching, the listings here have the same titles as they do on Airbnb.

Brand New Studio Earthship Taos, New Mexico

Earthships, houses run by clean energy and featuring reused materials, are a fixture of the Taos area. This one, which looks almost like a crashing wave with a living space in its undertow, combines the rustic charm of truly getting away from it all with modern amenities like Wi-Fi and in-home laundry. It’s a truly


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