North County Water & Sports Therapy Center - September 2023

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PATIENT PULSE

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

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

ARTHRITIS IS NO MATCH FOR PHYSICAL THERAPY

From personal experience and guiding patients through movements, stretches, and exercises, I know that physical therapy works wonders for arthritis. Sept. 8 is World Physical Therapy Day, and this year, it focuses on arthritis, which affects millions of people worldwide. There are many types of inflammatory arthritis, including rheumatoid arthritis, which is extremely common. While physical therapy is not a cure, it’s an essential and valuable tool in the comprehensive management of arthritis that focuses on pain relief, joint function improvement, muscle strengthening, balance, and more! Here at North County Water and Sports Therapy, we focus on specific exercise and movement programs to help our patients reach their goals and provide information and education on how to manage their symptoms without resorting to heavy medication or surgery. We offer modification tips for their everyday activities to reduce the stress on their joints without sacrificing the exercises and activities they enjoy. You’ve likely heard me say it before, and I’ll echo it again: Movement is medicine and lotion for the joints. When arthritis symptoms are acute, we recommend frequent movement and motion — as much as the body REFERRALS WELCOME! A referral is the greatest compliment you could ever give us. If you know someone in need of our expert services, we welcome the opportunity to help! Feel free to pass along this newsletter, or have them give us a call at (858) 675-1133. We greatly appreciate it!

can tolerate — to promote longer-lasting results and tolerance to daily life activities.

In addition to regular movement and exercise, aquatic therapy is a fantastic adjunct. The buoyancy of the water can reduce stress on the joints, which in turn, reduces pain and provides for a wider range of motion and mobility. The drag forces in the water provide resistance, yielding a safe strengthening program while maintaining the ability to enjoy the unweighting effects of buoyancy. Lastly, hydrostatic pressure creates light compression, which aids in reducing swelling and promoting blood flow to the muscles for healing! How Physical Therapy Helps One of Our Patients’ Arthritis A patient with a significant spinal cord injury has been using a wheelchair for over 24 years and presents with severe arthritis in her shoulder. However, it’s not practical for her to have shoulder replacement surgery because recovery would be extremely hard on her current abilities and lifestyle. In the office, we‘ve been doing manual work and exercises to help keep her off heavy pain medication and maintain her independence. The goal is to keep her comfortable and functional! How Physical Therapy Helps My Arthritis I have the beginning signs and symptoms of early-onset arthritis in my hip. I’ve discovered that it’s in my best interest to practice what I preach, because if I don’t follow my own regimen of stretches and

exercises targeted to keep my arthritis manageable, I experience uncomfortable flare-ups. As therapists, we are also prone to life distracting us from the protocols we know work! When in doubt, move and stretch it out with the guidance of your physical therapist! Movement is the best medicine.

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KEEP YOURSELF SAFE WHILE TRAVELING ALONE

Keep your eyes peeled. Any time you leave your room, even if it’s just to scope out the vending machines, be alert for anyone watching or following you, and always keep your room number discreet. If you ever feel like someone is following you, get off on a different floor and avoid going to your room. Use the deadbolt. If the door in your room comes equipped with a deadbolt, use it! This extra safety measure keeps even those with a key from entering your room without your knowing! Share the hotel information. Let your family and friends know where you are staying! Provide them with the hotel name, address, and phone number in case an emergency arises! Traveling solo is a thrilling experience, but it comes with some extra steps to stay safe! Trust your instincts and use these tips to ensure your trip goes down in the memory books as safe and exciting!

Traveling alone can be a memorable and adventurous experience — it’s a great way to step outside your comfort zone and continue learning about yourself. While solo travel is chock-full of exciting perks, staying alone in a hotel can be dangerous if you aren’t careful to take certain safety precautions. The next time you take a trip by yourself, keep these tips in mind! Check in the smart way. When you check in to your hotel, always ask for two room keys — this way, hotel staff and anyone else in earshot will automatically assume someone else is traveling with you. If they ask how many guests will be staying with you, don’t admit you are alone. If you have the option, request a room that isn’t on the ground floor, as research shows they are the easiest to break into! Inspect your room. As soon as you enter the room, make a quick sweep to ensure no one is present in closets, in the shower, or under the bed and that nothing appears to be amiss. It’s always best to be safe rather than sorry!

UPCOMING EVENTS

Save the Date: Do you want to Feel better, Move better and Run better? Join us at the clinic on Thursday, Oct. 12, from 6–7 p.m. Running Injury Prevention Workshop: Presented by John Bunnell, Doctor of Physical Therapy and Certified Running Gait Analyst Gain insights and tips for running injury free, longer and stronger. Limited spots available so call today 858-675-1133, to reserve your spot.

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INJURY-FREE RUNNING

THE KEY LIES IN FORM

Running is one of the most effective cardiovascular exercises, but it’s also among the most likely to cause injuries. However, many problems runners face aren’t inherent to the sport — they result from bad form. Improper running form can put unnecessary stress on your joints, spine,

stride length, and extending your legs too far in front of your center of mass is one of the fastest paths to an injury. Overstriding stresses your joints unnecessarily, so focus on shorter, quicker steps instead. You’ll feel lighter and run more efficiently.

you run. You aim to avoid bumping your head by maintaining a consistent distance from the ground. Hunching Many people have bad posture, so it’s no surprise it carries over to their running form. But it’s a problem worth correcting. Hunched shoulders and leaning forward while running make breathing harder and prevent proper hip extension. It’s also bad news for your back. Dr. Guthmiller urges runners to imagine a string pulling their spine toward the sky. At the same time, avoid standing too straight. Proper posture involves a slight lean with a straight spine and squared shoulders. Developing proper running form takes time, and no one eliminates all errors immediately. But you’ll reduce your risk of developing an injury and see more progress if you can reduce your mistakes. Try to focus on one part of your form at a time — you might be surprised how much better you feel.

Bouncing Running should move your body forward, not up. Many runners push themselves off the ground and into the air, producing a bouncing motion that sends them up and down. It’s bad for your legs and will make you feel tired more quickly. To correct this problem, physical therapist and running coach Dr. Casey

and neck, potentially causing long- term damage. Here are some of the most common errors that can lead to injury — and how to correct them.

Overstriding Many runners mistakenly think

they’ll improve their speed by increasing

their stride or making each step bigger. But your body has a natural

Guthmiller recommends imagining a low ceiling just over your head as

LAUGH THERAPY

INGREDIENTS Crust •

• • • • • • • •

2/3 cup packed light brown sugar

3 cups all-purpose flour

1/2 cup honey

• • •

1 cup cold unsalted butter, cubed

1/4 cup all-purpose flour 1/4 cup melted butter 1 tsp ground cinnamon

3/4 cup powdered sugar

1 tsp salt

Filling •

1/2 tsp salt

4 eggs

1/2 tsp ground ginger 3 cups chopped pecans

•

1 cup corn syrup

DIRECTIONS 1. Preheat oven to 350 F. Use baking spray to grease a 13x9-inch pan before lining with parchment paper. 2. In a food processor, blend crust ingredients until a crumble forms. Press mixture into pan. Bake until light golden brown, about 20 minutes (crust will have cracks). 3. In a bowl, whisk all filling ingredients (except pecans) together until smooth. Stir in pecans and pour over crust. Bake until set, around 30 minutes, then let cool completely in pan.

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Monday—Thursday 7 a.m. to 7 p.m. Friday 7 a.m. to 6 p.m. (858) 675-1133 www.waterpt.com

15373 Innovation Dr. #175 San Diego, CA 92128

INSIDE THIS ISSUE

1 Arthritis Can Be Treated 2 Keep Yourself Safe While Traveling Alone Save the Date for These Events! 3 Injury-Free Running: The Key Lies in Form Spiced Pecan Pie Bars

4 Add These Fun Local Events to Your Calendar!

The summer heat is still in full swing, San Diego! The days are still hot though the nights are a bit cooler — the perfect combination to get outdoors in the afternoon and soak up the sun. As we prepare to welcome fall, here are some great end-of-summer activities for the whole family to enjoy. Before we know it, the holidays will be on our doorsteps! Nissan Super Girl Surf Pro Surfing is a lifestyle here in San Diego, especially on the shore. From Sept. 22-24, stop by Oceanside for the Nissan Super Girl Surf Pro! The world’s top female surfers are participating in a huge surfing competition. It will be a great time with vendors, activities, entertainment, 15 live concerts, an all- female DJ contest, a women’s beach volleyball competition, yoga, Pilates, Zumba, and more! Live Well San Diego 5K Put on your running shoes because on Sept. 17 at Waterfront Park, the Live Well San Diego 5K is taking place! This 5K and fitness challenge is bringing together tons of locals to support a healthy, thriving, and safe place to call home! In addition to the 5K, there will also be a 1-Mile Fun Run. There’s something for everyone to take part in! To register, visit LiveWellSD.org/events/5k. SAN DIEGO’S BEST EVENTS ARE HAPPENING THIS MONTH!

San Diego Water Parks Now is the time to enjoy the heat and have fun in the sun at one of San Diego’s water parks! Sesame Place San Diego, LEGOLAND California Waterpark in Carlsbad, and The Wave Waterpark in North County are some of the best waterparks to explore. Get ready to make a splash! San Diego Zoo’s Food, Wine, and Brew Celebration On Sept. 23 at the San Diego Zoo, the Food, Wine, and Brew Celebration is happening! To support and save wildlife, this event will be loaded with great food and drinks, fun entertainment, live music all night long, and entertainment!

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INTRODUCING AQUASTRETCH™ THE UNIQUE WATER THERAPY THAT WORKS!

We often take our body’s ability to move fluidly for granted until it’s either lost or painful. Here at North County Water and Sports Therapy, AquaStretch™ has been a valuable tool in assisting our patients in recovering from injury or managing chronic pain. Don’t be misled by the name AquaStretch™; this technique is not your traditional stretching in the water. AquaStretch™ is a myofascial release technique performed in shallow water that combines manual therapy with a patient-initiated, active, pain-free range of motion. Theoretically, AquaStretch™ breaks down fascial adhesions and improves tissue mobility by combining manual pressure to a trigger point or fascial adhesion while encouraging the patient to move freely in the supported environment of the water. This technique helps to improve flexibility and reduce pain.

AquaStretch™ is a wellness program for all patients, including athletes who want to improve flexibility, reduce recovery time, and improve performance.