North County Water & Sports Therapy Center January 2018

PATIENT PULSE 15373 Innovation Dr #175 | San Diego, CA 92128 | (858) 675-1133 12171 World Trade Dr | San Diego, CA 92128

(858) 675-1133 | www.waterpt.com

WILL TRAVEL FOR FOOD! A Bucket List Trip to Kick Off 2018

French cheese shop

When I thought about what I’m looking forward to in 2018, I didn’t even need to flip to the second page of my calendar. That’s because my husband and I are headed on a trip at the beginning of January. We’re off to Lyon for days of eating, drinking wine, and exploring the city. I can’t think of a destination I’d rather visit, and my excitement level could best be described as through the roof.

Beth outside a bistro

learn a little bit about their condition and ask questions. Too often, people think surgery or medication is the only way to abate back pain. Natural treatment through physical therapy is a real alternative, and we’re happy to spread the word about it.

James and I honeymooned in Paris, and since then, we’ve always said that we were going to make our way to Lyon. Well, it took a little while, but we’re finally ready to fulfill that promise. There’s obviously no shortage of incredible cities and regions to visit, but I’d be lying if I said we had a hard time deciding. Our destination was always going to be Lyon. We have the Lyonnaise cuisine to thank for that. As you probably know, I’m a huge foodie. I’m always reading lists of the best cities to visit if you want a culinary vacation. Invariably, Lyon shows up on that list. Home to legendary chefs like Paul Bocuse, it’s one of the world’s premier gastronome destinations, or so they tell me. I don’t know what our exact itinerary will look like, but I can assure you it will include enough food to feed a small army and plenty of wine to go with it!

Lecture at the clinic

Education is one of my greatest passions, so I’m really looking forward to teaching curious patients currently suffering from pain. Through these workshops, we hope to help patients improve their quality of life. I think that living pain-free and doing the things you love is the best resolution you can make for this year! I look forward to what the year will bring for our staff. We don’t have any major milestones like weddings or babies to announce just yet, but you can bet you’ll read about them when we do.

We have a lot of exciting New Year’s plans to put in place here at the practice. Beginning in late January, we’ll be hosting a monthly back pain and sciatica workshop. Many people suffer from back pain, but it can be hard to get clear, up-to-date information about treatment options. We want to give people a forum to

I want to wish you a wonderful, healthy new year. I promise to bring back a list of delicious dishes we ate while in Lyon.

–Beth Scalone

James and Beth having crepes for breakfast

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WHAT KNEE PAIN SUFFERERS NEED TO KNOW

And How They’re Treated

The human leg is a delicate and incredible instrument, developed and slowly perfected over millions of years of evolution. But complication comes with a price: a heightened risk of injury. Our knees, especially, can succumb to any number of issues. Chief among them is patellofemoral pain syndrome, also known as runner’s knee. Normally, as you bend your knee, the patella, or kneecap, glides along the femoral groove, a track in our femur cushioned by cartilage. The muscles and ligaments of the leg work to keep the patella sliding normally along this groove. However, if something is amiss and the patella doesn’t ride normally through the track, it will begin to slide to the side. This forces the patella to rub and grind against the edges of the femur. As the problem worsens, it can irritate the joint, which results in kneecap pain and deterioration of the patellar surface.

According to PhysioWorks, approximately 25 percent of the American population experiences aching kneecaps at one time in their lives, but it’s even higher in athletes. Often, pain will begin after a period of overuse, like after ramping up training or performing high-intensity training. This is usually the result of a muscle imbalance and tightness in the quadriceps, hamstrings, and hip muscles. However, it can also arise from internal anatomical factors, such as naturally poor patellar tracking, improper foot posture, or weak hip control. Patellofemoral pain is localized in and behind the kneecap, but it can cause swelling and pain that may spread throughout the structure. This pain is usually the worst after climbing hills or stairs, squatting, running, hopping, or sitting for long periods of time. Patellofemoral pain is complicated and extremely common, and it can easily lead to more serious conditions such as patellar tendinitis or arthritis. Luckily, it’s usually treatable with careful exercise and physical therapy. Treatment often involves the initial mitigation of pain symptoms, followed by exercises that restore range of motion, a battery of stretches, and a muscle-strengthening regimen designed to even out any imbalances. After a few months of treatment, most patients are able to return to playing sports and living pain-free.

IS YOUR LIFESTYLE RETIREMENT READY?

As you approach retirement, it’s important to make sure your lifestyle is tailored to fit the end of your working life. This concept, known as “rightsizing,” can make your savings last longer, which provides you with the freedom to enjoy your later years. Kathy Gottberg, author of “Rightsizing: A Smart Living 365 Guide to Reinventing Retirement,” defines the concept as “conscious choices for a better lifestyle that more closely fits your new needs in retirement.” The earlier you can begin rightsizing, the more prepared you’ll be for the days when you no longer have an income from work. For most of us, what really matters when we retire is spending time with loved ones and having memorable experiences. Nobody’s greatest regret is not having enough stuff. With that in mind, here are a few tips that will prepare you for a fruitful and fulfilling retirement. CLEAR OUT UNNEEDED GOODS If you’ve been in the same home for years or decades, you probably have more stuff than you need. Start by discarding anything that’s broken, damaged, or simply not getting any use. You should also make sure you’re not acting as a storage unit for friends or family members. If they don’t have the space for something, it shouldn’t be your job to hang on to it. Eliminating clutter will free up your space and allow you to treasure what you have. Why Rightsizing Makes for Better Life After Work

MOVE INTO A HOUSE YOU CAN FILL Once all of your children have left the nest, you’ll often find that you don’t need as many rooms. Selling your home and moving into one that isn’t half- empty will generate some extra cash and help you to live more efficiently. As an added bonus, you’ll often find that a cozier home increases happiness. The less time you have to spend on home maintenance, the more you can devote to the activities you love. CHANGE YOUR MINDSET Too often, we suffer from the urge to “keep up with the Joneses.” If our neighbor buys something, we want it too. But to really rightsize, you should resist the urge to meet other people’s standards. Retirement should help you make the most of your life, not anyone else’s. Before you make a purchase, especially a large one, ask yourself what’s motivating your decision. If it’s not going to make your life better, leave it on the shelf.

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Jacqueline gained experience in a variety of environments before arriving at North County Water and Sports Therapy Center in 2014. Since joining the team, she’s become an integral member. “I love working with Beth and our staff to help improve patients’ lives,” Jacqueline says. “We work so well together, and everybody understands that the patients come first. Whenever a new team member joins, they blend in immediately. It’s unique to find a practice with such a refined mission.” In addition to providing care to patients, Jacqueline handles a lot of the social media for our practice. We don’t want to brag, but we’d say she’s pretty dang good at it. If you’ve ever seen one of our videos or posts on Facebook and Instagram with Jordan, Beth, Ryann, or Jan performing an exercise, it’s probably Jacqueline who’s holding the camera. Physical Therapist, Mother, Adventurer

Dr. Jacqueline Becker always knew she wanted to study medicine, but she didn’t realize physical therapy would be her path until college. “I was on a pre-med track at UCSB when a PT came to speak in one of my classes,” she recalls. “I was so inspired that I signed up to volunteer at the campus clinic shortly after hearing her lecture. I guess you could say that was the talk that started it all.”

When she’s not at work, Jacqueline describes herself as a social butterfly who likes to be busy. Jacqueline and her husband, William, spend their off-time doting on their wonderful 2-year-old daughter, Samantha. “I love taking her to all of the awesome events around San Diego,” she tells us. “From farmers markets and parks to all of the museums in the city, we’ll never run out of fun things to do.” Jacqueline feels lucky to be a member of the community here. In turn, we’re lucky to have her on our team.

After graduating from UMDNJ and Rutgers University in 2009 with her doctorate degree,

TAKE A BREAK

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Want to spruce up your morning yogurt? Top it with this tasty granola. Even better, swap out the dairy for coconut yogurt and enjoy your vegan breakfast.

INGREDIENTS

DIRECTIONS

1 cup rolled oats

1. Heat a large skillet over low heat. Add oats in a thin layer and toast for 1–2 minutes. Add coconut oil and salt, then stir. Continue toasting for 5–7 minutes, stirring occasionally. 2. Add maple syrup 1 tablespoon at a time; stir to coat. 3. Once oats are toasted, add pistachios, coconut flakes, and cinnamon. Cook slowly until pistachios and coconut flakes are toasted but not burned, about 5 minutes. 4. Remove from pan and stir in goji berries. 5. Let cool and enjoy as a snack or on top of your yogurt!

1/2 teaspoon salt

1 tablespoon coconut oil

3 tablespoons maple syrup

1/3 cup pistachios, chopped

1/4 cup coconut flakes

1 teaspoon cinnamon

1/3 cup goji berries

3 (858) 675-1133 Recipe inspired by LoveAndLemons.com

ü It can make you lean on the shopping cart when walking through the grocery store. ü It can take your focus away from enjoying your life, like spending time with your children or grandchildren. ü It can mess up your work or force you to do a job you don’t want to do. ü It can ruin your travel plans. ü And it can take away your ability to live life, making you rely on others or constantly having them wait for you to sit down for a minute. BACK PAIN AND SCIATICA CAN INTERFERE WITH YOUR LIFE … WE’VE SEEN IT MANY TIMES.

Less movement and enjoyment of life can lead to depression, increased stress, and a sedentary lifestyle (mostly sitting … not moving much), which leads to bigger health problems and life problems.

Here at North County Water and Sports Therapy Center, we’ve helped hundreds of people right here in San Diego who have suffered needlessly with lower back pain and sciatica … it’s our specialty.

Simply put, sciatica has 3 common causes: 1. Herniated discs 2. Stenosis or arthritis 3. Pelvic or SI joint problems

When you match the right treatment with the right problem, the symptoms should diminish almost immediately (there are exceptions: comorbidities, surgery, chronic injections, and medicines) .

Successful treatment for these conditions usually involves: 1. Specific exercises 2. Education and movement training on how to put less stress on your spine (see helpful hint below) 3. Hands-on physical therapy 4. And, for some, aquatic exercise (especially for those who do not tolerate traditional land-based programs)

Under pressure … Did you know your lower back is under different amounts of pressure depending on your position? In fact, the discs in the lumbar spine receive the highest pressure when you are seated and leaning forward while bearing weight, such as lifting an object or a child. We cannot eliminate all pressure, but we can learn ways to reduce the strain.

This resting position puts the least amount of pressure on the spine and can provide some temporary relief for those with back pain.

Because education and understanding about how our body works is a big part of relieving back pain …

I’m hosting a Sciatica and Lower Back Pain Workshop here at North County Water and Sports Therapy Center 15373 Innovation Drive, Suite 175 Saturday, Jan. 27th from 10am to 11am

If you or someone you know is confused about what to do and looking for answers, here’s some of what we will cover in the workshop:

ü The #1 mistake back pain and sciatica sufferers make that stops them from healing ü The 3 most common causes of lower back pain and sciatica ü A surefire way to pick the right treatment for the cause of your pain (and save you time and money) ü How a problem in your back can cause pain, numbness, or tingling in your leg ü What successful treatment and permanent relief looks like without the side effects of medications, injections, or surgery

How Do I Register for the Lower Back Pain and Sciatica Workshop? Call our office to register at 858.675.1133 . When you register, we will mail you The Lower Back Pain and Sciatica Worksheet, which you will bring with you to the event. We only have 25 seats available for the event … and this will be going out in this newsletter, placed at local health clubs, and posted on Facebook.

SUCCESS STORY “After 6 months of lower right side back pain, I asked my doctor to send me to therapy. I had a friend who had been to North County Water and Sports Therapy Center, so this is where I came. Within a very short time working with Ryann, the discomfort was mostly gone, and my balance improved. My life has been pain- and discomfort-free. I feel very blessed to have found such a wonderful, professional clinic. Everyone on staff is kind, pleasant, and professional. Thank you.” –Arline Whited

So, if you would like to attend, be sure to register now … Call 858.675.1133 .

How Much Is It to Attend? This informational session is free. All you need to do is register by calling the number above.

As a special bonus … the first 10 people to call and register for the event will receive a copy of the report The Top 10 Most Burning Questions for Sciatica .

Arline with her therapists, Ryann and Jan

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

Monday - Friday 7 a.m. to 7 p.m. (858) 675-1133 www.waterpt.com

15373 Innovation Dr #175 San Diego, CA 92128

INSIDE THIS ISSUE

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A Foodie’s Paradise

Why Knee Pain Is So Common Are You Ready for Retirement?

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Meet Jacqueline Becker Start the Day Right With This Granola

San Diego Events Calendar

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UPCOMING SAN DIEGO EVENTS Watch Golf, Eat, Run

FARMERS INSURANCE OPEN When: Jan. 25–28 Where: Torrey Pines Golf Course, La Jolla

2018 CARDIFF KOOK RUN When: Feb. 4, 7:30 a.m. to 12 p.m. Where: 505 S Coast Highway 101, Encinitas

For golf fans, the annual Farmers Insurance Open is a must-see event. Some of the biggest names in the sport have squared off in beautiful Torrey Pines, and you can count on the competition being hot this year. There are plenty of extra attractions you just can’t get on TV, like autograph signings, a chance to try the latest golf equipment, and a rocking after party with live music and drink specials. Why not take advantage of this national sporting event in your own backyard?

Whether you’re a seasoned runner or just looking to work off that extra weight from San Diego’s Restaurant Week, the Cardiff Kook Run has something for you. This seaside event offers a 10K Elite Race that starts at 7:30 a.m.; a 10K run/walk that starts five minutes later; and a 5K run/walk that starts

SAN DIEGO RESTAURANT WEEK When: Jan. 21–28 Where: Citywide

Foodies rejoice! Over 180 restaurants are set to participate in the 14th annual San Diego Restaurant Week, offering multicourse meals at fixed prices. Take your own culinary tour from South Bay to East County, try new hot spots, or just dig into old favorites! If there’s one week this year to bend those New Year’s resolutions, it’s this one.

at 8:00 a.m. There’s also a costume competition, so wear your silliest running clothes!

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