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Focus Physical Therapy Bi-Monthly
OCTOBER/NOVEMBER 2023
Focuspt.net
949.709.8770
Witness Fall Foliage and Majestic Canyons
Why October Is the Perfect Time to Explore National Parks
want your hike to lead to a high point that overlooks the whole valley, head to Angel’s Landing. Those wishing to go deep into the canyons and journey across the refreshing river should traverse the Narrows. I remember one family camping trip that certified this park as my all-time favorite. Back when my kids Macy and Kaden were in fourth and sixth grade, we took a magical camping trip where everything miraculously went right! I remember when we took the very last tram to the start of the Narrows trail, and by the time we came back, the whole campground was empty. Everyone seemed to leave the park, and it was just us in the peaceful quiet among the trees right before sunset. Straight out of a movie, this memory makes Zion National Park a spot near and dear to my heart. I will say that a close second has to go to Yosemite! We hiked and camped among the eastern Sierras, a sight I will never forget. Among the list of our family’s favorite parks are the Grand Canyon, Redwoods, Sequoia, Grand Teton, Joshua Tree, and Yellowstone (in no particular order). Now, if you’re looking for a national park that will surprise you, head to Death Valley. My family decided to visit this park on a whim, and I couldn’t believe the sights! The desert landscape, unique coloring, sliding rocks, and overall environment were unbelievable. With my son starting school at the University of Utah, I’m already planning all the parks we’ll get to see when we visit! Alongside
Although summer has been long gone, the fall season has never stopped my family from visiting our favorite national parks. While California weather usually stays the same year-round, national parks around the country are turning shades of orange, red, and yellow. I wasn’t surprised to see recently that Lonely Planet named October the best month to visit America’s national parks! To celebrate the season of sightseeing and adventuring, I thought I’d share some of the amazing national park experiences I’ve had. It’s hard to pick a favorite, but I’ve had plenty of otherworldly memories at Zion National Park in Utah. The canyons provide an unbelievable landscape and get narrower the further you trek. The bright orange and gradient colors of the rock also make this an unforgettable hike!
California and Alaska, Utah has some of the most national parks in a single state. Arches, Canyonlands, and Capitol Reef are currently at the top of my Utah to-do list. If I had it my way, I’d spend my days in a cozy RV traveling the U.S., going from national park to national park. Some spots in the country I can’t wait to witness one day are Glacier National Park in Montana and Denali National Park in Alaska. Honestly, I probably
Two trails at Zion that I highly recommend are Angel’s Landing and the Narrows. If you
couldn’t even list all the extraordinary national parks I’d like to see one day!
I hope you can take some time to visit a national park near you this month. It’s my goal to keep my patients healthy and capable of trekking through these stunning trails and landscapes. Everyone deserves to live a healthy life filled with wonder and adventure, and that’s why we’re here for you. Happy hiking!
–Julian Manrique
Focus Physical Therapy • Call 949.709.8770 • 1
CORE STRENGTH BEYOND CRUNCHES Discover the Truth About Effective Ab Workouts
What is your core? You may hear the term “core” thrown around often, but where exactly is it, and what does it do? Your core is more than just abdominal muscles and includes muscles around your spine and pelvis. Your core muscles allow you to do most of the movements you make throughout the day, such as bending forward, rotating left and right, and holding yourself upright. When your core is weak, the muscles may not support you properly as you move about your day, which may lead to back or neck pain. As a result, if you suffer from backaches, try core-strengthening exercises to better support your spine. Try an alternative to crunches. Since crunches aren’t the best for core strengthening, it’s time you start trying
To say crunches are not fun would be an understatement. Repetitive and sometimes downright painful, this exercise has been touted for decades as the primary way to strengthen your core and get those picture- perfect abs. Well, new research suggests that statement isn’t 100% true. In fact, most trainers and fitness experts now discourage people from doing crunches. When done incorrectly, which most people do, you can cause damage to your spine and neck while gaining few to no results. Even if a person does achieve those prominent ab muscles through situps and crunches, they likely still have weak core strength. Those exercises only work your external muscles, not your inner core muscles. So, while they may be able to flex their abs, they likely couldn’t hold a plank for very long.
something different. There are plenty of core-strengthening exercises for every fitness level, whether you’re a beginner, injured, or a pro. In particular, Pilates is an incredible type of exercise that focuses entirely on core strength and will have you feeling stronger in no time. If you want to get started, try some easy movements at home. Planks, bridges, toe taps, and swimmers are all great ways to build your core strength. However, you should always consult your physical therapist about the best core exercises for your unique needs.
The biggest compliment you can give us is referring friends and family. Thank you for all of your referrals and keep them coming! We love our clients!
WHAT OUR PATIENTS ARE SAYING ...
“I have been treated at many different PT practices over the years, and I like Focus Physical Therapy the most of all of them. All of the therapists and assistants, and staff are great, very friendly, knowledgeable, and professional. And the office itself is aesthetically nice, with a good set up. Some PT places have all the tables set up next to each other in an open room, so you have little to no privacy. But here, each therapist has a semi private room so you can talk without other patients overhearing or seeing things. They offer many types of treatments, including hands-on, exercises, laser, and StemWave. I went in for help recovering from foot surgery, and made a huge amount of progress over my time there.” –Elizabeth Wright “Focus Physical Therapy dramatically helped with my rotator cuff recovery. The StemWave therapy is incredible and really relieved my pain and increased my mobility within a couple appointments. After 10 appointments I felt terrific and bundling the StemWave with physical therapy helped to strengthen my right shoulder and arm. The team at Focus is incredible! They are knowledgeable and personable. I highly recommend Focus PT and StemWave.” –Neal Patcha
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• Focus Physical Therapy • Call 949.709.8770
$10
How Chronic Inflammation Can Cause Widespread Pain
Experience Long-Term Results Using StemWave Therapy
form of shockwave therapy that uses soundwaves to target specific damaged or injured areas. The technology sends sound blasts to the unhealthy tissue and causes some discomfort, which signals to us that this area needs to be treated. Our team will provide a mapping session that locates these exact points in the body. The discomfort is minimal and only ranges from a 3–5 on a 1 to 10 discomfort scale. Continued use of this shockwave treatment can lead to long- term reduced pain. StemWave therapy has proven to heal numerous patients experiencing joint pain caused by inflammation. Patients have to be qualified to receive this treatment, and our team will provide you with an evaluation to see if you’re a candidate. If you want to learn more about StemWave therapy and treating chronic inflammation, call us at 949.709.8770 !
Meanwhile, chronic inflammation can show various signs that may affect your daily life. Some symptoms of chronic inflammation include: • Fever • Joint pain and stiffness • Fatigue • Chest pain • Skin rashes or redness Many people can experience different signs of chronic inflammation, but the most significant symptom is recurring joint pain. The causes of inflammation are just as widespread, with risk factors including overweight, smoking, stress, and sometimes diseases such as heart disease, autoimmune diseases (like rheumatoid arthritis), and Alzheimer’s disease. Treatment With StemWave Therapy This year, our clinic introduced StemWave therapy to our patients, and we have seen how beneficial this technology is for them. StemWave therapy is a ONE-BOWL VEGAN PUMPKIN MUFFINS Inspired by NoraCooks.com
Inflammation is now coming into the spotlight as a viable cause of widespread pain. When our bodies sense an injury, virus, or damage, our immune system sends out inflammatory cells to start the healing process. That’s why when you hit your toe or cut your hand, the area may swell and hurt. So, what does it mean if our bodies are incorrectly sending out inflammatory cells? This is known as chronic inflammation. Your immune system may release inflammatory cells even though there is no danger, causing these cells to attack healthy joint tissues. The result is pain that can occur throughout the body.
Signs of Inflammation Pain Acute inflammation, or the normal
inflammation that occurs after an injury, can present itself as swelling, pain, redness, and heat in the damaged area. Acute inflammation is often short-lived unless an injury or infection is left untreated.
HAVE A LAUGH
Ingredients
• • • • • •
1 tbsp baking powder
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15 oz can pumpkin purée
1/2 tsp salt
1/3 cup melted vegan butter (or vegetable oil)
2 tsp cinnamon 1/2 tsp nutmeg
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1/2 cup unsweetened plant-based milk
1/2 tsp ground ginger 1/4 tsp ground cloves
1 1/4 cups brown sugar 1 3/4 cups all-purpose flour
Directions
1. Preheat oven to 375 F. Prepare muffin pan by greasing and placing paper liners. 2. In a large mixing bowl, add pumpkin, melted vegan butter (or oil), milk, and brown sugar, then whisk until well combined and smooth. With a sifter, sift the flour, baking powder, salt, and spices over the wet mixture. 3. Using a large wooden spoon, mix until just combined (do not over-mix). 4. Fill the muffin cups and bake for 22–25 minutes. Let cool for 30 minutes and enjoy!
Focus Physical Therapy • Call 949.709.8770 • 3
30212 Tomas, Ste. 120 Rancho Santa Margarita, CA 92688, USA
949.709.8770
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
Focuspt.net
SPECIALIZING IN: LOWER BACK PAIN • SCIATICA • NECK PAIN AND HEADACHES HIP PROBLEMS • SHOULDER PAIN, BURSITIS, AND TENDINITIS SPORTS PHYSICAL THERAPY • GOLF PERFORMANCE KNEE PAIN • PLANTAR FASCIITIS • DIZZINESS AND VERTIGO AQUATIC PHYSICAL THERAPY • AND OTHER CONDITIONS
INSIDE THIS ISSUE
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Discover the Beauty of America’s National Parks This Month! Why Fitness Experts Are Steering Away From Crunches What Our Patients Are Saying Combat Chronic Inflammation With StemWave Therapy One-Bowl Vegan Pumpkin Muffins Use Your Garden’s Fall Bounty for Home Decor!
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Transform Your Fall Harvest Into Stunning Indoor Decorations!
these indoor decor tips that utilize your garden’s bountiful harvest! A Centerpiece Fall fruits and vegetables make great centerpiece arrangements because they have both seasonal colors and unique textures. Consider arranging a few squash or pumpkins in a bowl or basket and topping them with a bouquet of festive flowers. You can also mix herbs like basil, parsley, thyme, or rosemary into the bouquet for fragrance and a fuller appearance. Play with the different shapes and sizes of your gourds. Have them lean against each other or stack them for variation and depth in your display. A Natural Wreath Fresh herbs, flowers, or leaves from your fall harvest are perfect for an autumn wreath. All you need is a wreath form,
which you can buy from your local craft store or online, and some floral U-pins. Use large leaves as a base (pumpkin leaves are great), then layer on smaller seasonal herbs such as sage, rosemary, or oregano. Finally, attach some flowers to it! Squash or pumpkin blossoms work beautifully, but you can use any seasonal flower you have growing. An Autumnal Herb Swag A “door swag” is a traditional holiday decoration, and it’s an easy way to add some color to your door without creating an entire wreath. To make a swag, grab a few bundles of your favorite herbs, secure the stems with a rubber band, wrap them with twine, and tie them off, leaving a few inches of twine on both sides. Then, tie those ends together to form a loop and hang the swag on your door!
If you have a backyard garden, you may find yourself looking for new ways to use all the crops you’ve grown. After all, there are only so many pumpkins you can carve, seeds you can roast, or squash you can spaghetti. So, instead of looking up “squash recipes” for the hundredth time this week, consider
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• Focus Physical Therapy • Focuspt.net
Experience Lasting Pain Relief
Discover How StemWave™ Therapy Alleviates Pain and Inflammation
Don’t let inflammation and widespread pain stop you from living your life. There are treatments out there to help relieve your discomfort, and StemWave™ therapy provides results that last. StemWave™ therapy is noninvasive and has no adverse side effects that interfere with your daily routine. As a form of shockwave therapy, StemWave™ therapy uses sound blasts to promote healing in the areas you need. Despite requiring zero downtime, patients often feel relief in just one to two sessions! Our team can help treat any part of your body that’s in pain, be it your neck, back, legs, shoulder, or feet. StemWave™ therapy is an FDA-listed treatment option for patients with a variety of conditions and concerns. Benefits of StemWave™ Therapy StemWave™ therapy can treat several health concerns and brings numerous benefits to patients. Some advantages of this versatile treatment include:
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Reduced inflammation Improved circulation Increased natural healing
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Fewer aches and pains 10–15-minute sessions Noninvasive and drug-free
Our team at Focus Physical Therapy has seen the restorative healing StemWave™ therapy has brought our patients. We want anyone who has been experiencing recurring pain and discomfort to try this incredible treatment. That’s why we’re offering a special limited-time offer for you! We’re offering a consultation, StemWave™ therapy session, and a tailored care plan for just $49 ! At a value of $150, we are thrilled to provide this limited reduced price for those searching for pain relief.
Scan the QR code or call us now at 949.709.8770 to learn more, and be sure to share this exciting offer with your friends and loved ones who may be suffering from musculoskeletal discomfort.
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