Focus Physical Therapy - May 2021

Focus Physical Therapy - May 2021

Focus Physical Therapy Bi-Monthly

April/May 2021

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The Perks of Morning Bike Rides (Just Watch Out for Mountain Lions!)

never seen one, although I have caught sight of bobcats, coyotes, and plenty of snakes in the summer. If you’ve never been mountain biking before but want to get started this spring, I’d love to cheer you on! Feel free to ask me for advice next time you come into the clinic. In the meantime, here are my top five tips for beginning bikers.

Some people like to sleep in on weekends, but I prefer to kick-start my two days off with an early morning mountain bike ride. Every Saturday and Sunday between 6:30 and 7 a.m. I meet up with a couple of friends, head to a local trail, and ride for 15–25 miles. The fresh air wakes me up better than any alarm clock or cold shower. Sometimes my son, Kaden, joins our morning bike group, but to be honest, these days I’m secretly pleased when he doesn’t. It’s not that we don’t have fun. We do! But it pains me when he beats me up a hill. Climbing up steep grades on my bike has always been my speciality. I used to win every time we raced up a climb, but now that Kaden is almost 17 (and I’m almost, well, let’s not say), he’s picking up steam! One of these days he’s going to kick my butt. When Kaden sleeps in, I get more time to train so I can stay ahead. We’ll see who comes out on top on our shared birthday ride on May 5! I prefer mountain biking to road biking because it’s more scenic than pedaling on the pavement, and I don’t have to worry about cars invading my space. I love exploring nature in O’Neill Regional Park, Aliso and Wood Canyons Wilderness Park, and Whiting Ranch Wilderness Park, particularly at this time of year. The only downside of Whiting is that you need to watch for mountain lions. Fortunately, I’ve

1. Wear a helmet. Enough said!

and length of the trail before my friends and I got there, but not the elevation. As it turned out, the trail was marked “hard” because there was a 2,200-foot elevation change over just 6 miles in. That’s like biking straight up almost two Empire State Buildings! I like climbs, but it took us at least three times as long to get up the hill as it did to get back down. I hope if you’re considering mountain biking, my stories have inspired you instead of scaring you off. It really is one of the most entertaining hobbies out there, and it’s great for your physical fitness too. To learn more about how to avoid injuries while you bike, turn to Page 3.

2. Bike with a buddy. You’ll have more fun, and you’ll scare away the mountain lions.

3. Remember, anything that you go up, you must come down. Descents are harder to control than climbs, so this is important to keep in mind as a beginner. 4. There’s no shame in going slowly on a descent or getting off your bike when you can’t make it up a hill. It’s better to be safe than sorry! 5. Use the All Trails app to find trails of a suitable difficulty level, length, and elevation for you. As a beginner, look for trails rated “Easy” without too much elevation change. I still remember the day when I failed to take my own advice and properly look at the All Trails app. I checked the difficulty level

–Julian Manrique

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An Ancient Practice With Modern Benefits Give Tai Chi a Try

Benefits For aging adults, tai chi offers many

practices, body awareness, and motion through slow and deliberate movements. Practicing this discipline brings calm and balance into the mind and body, which can be integrated into every aspect of life. Forms Tai chi consists of several different forms, including Yang, Chen, Wu Hao, Wu, and Sun styles. The most commonly practiced form is Yang, which places an emphasis on slow and exaggerated movements accompanied with slow, deep breaths. Because it includes gentle movements, Yang tai chi can be practiced by many individuals, regardless of their age or mobility. Tai chi is also a perfect way for anyone recovering from an injury to exercise without straining their bodies.

Martial artist and actor, Li Lianjie — aka Jet Li — is best known for his roles in the films “Fist of Legend,” “Shaolin Temple,” “Fearless,” and “Hero.” He has over 30 years of experience as a tai chi practitioner and is an advocate for the traditional Chinese martial art form. That’s because it comes with a long history that shows its many benefits. Origins While the exact age of this martial art form is unknown, tai chi can be dated back to as far as 2,500 years ago. Tai chi, also known as tai chi chuan or qi gong, was originally created and used as a form of self-defense. However, practitioners adapted it over the centuries, and many began using it as a form of meditation and exercise. Today, tai chi includes a focus on the mind, breathing

benefits, including balance, strength, and flexibility, which begin to fade with age but are necessary to help people stay active and reduce the risks of falling or developing arthritis. Because tai chi also focuses on the mind and breathing, it also improves mental and emotional well-being. Learning tai chi is easy, and it starts with attending the right class. Find a local martial arts school or consider joining Jet Li’s online academy at TaijiZen.com. Through this ancient form, you can bring peace, balance, and health into your life.

The biggest compliment you can give us is referring friends and family. Thank you for all your referrals, and keep them coming! We love our clients!

SUCCESS STORY

“Focus PT is the BEST! I have been a patient here for many years and the treatment and care that Julian and his staff offer is top-notch. They have helped me get mobile after two surgeries as well as staying pain- free when minor tweaks from activities I love to do pop up. This is the only place I recommend to my family and friends when they need PT.” - Sandra K.

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Stay Safe on the Bike Trails This Summer!

3 Ways to Avoid Mountain Bike Injuries

Whether you’re a mountain biking enthusiast or brand-new to the trails, please be mindful of your injury risk this summer. Here at Focus Physical Therapy, we regularly see patients with mountain biking injuries. Common ones include fractured collar bones and dislocated shoulders, which can happen when a biker flies over their handlebars. Concussions, broken ankles, and broken wrists are also common. As Julian mentioned in the cover article, the No. 1 thing you can do to keep yourself safe while mountain biking (or road biking for that matter) is wear a helmet. However, since mountain biking involves maneuvering your wheels on uneven terrain, there are a few other tricks you can use to avoid injury, including these three. 1. Learn how to fall like a pro. To be honest, it’s inevitable that you’ll take a tumble or two off of your mountain bike. If you think

you’re going to crash, swing one leg off the bike, then leap off to the side so that

you don’t get tangled with the bike frame. If you feel yourself going over the handlebars, use your arms to protect your face and try to tuck and roll. Do not extend your hands — that will increase your risk of a wrist injury. 2. Stretch before you bike. Stretching warms up your muscles and helps you stay limber and flexible. You’ll have better odds of staying on your bike and a lower risk of injury if you fall. Try a rotating wrist and forearm stretch, a kneeling upper hip and quad stretch, or a few yoga flows and poses. 3. Take a water bottle with you. If you go too long without water during a tough bike ride, you’ll get nauseous, tired, and

disoriented. All of these symptoms make you more prone to crash, so keep a water bottle with you and drink regularly. If the worst happens and you are injured while mountain biking this summer, please see a doctor right away. Once you’ve been treated, our team can help you get back in riding shape!

SHAVED ASPARAGUS SALAD

HAVE A LAUGH

Inspired by ACoupleCooks.com

Tangy citrus and salty Parmesan cheese complement earthy, fresh asparagus, a favorite spring vegetable with a short growing season.

Ingredients

• • • •

3/4 cup Parmesan cheese, grated

• • • •

1 lb asparagus spears 1 tbsp lemon juice 1 tsp Dijon mustard 3 tbsp extra-virgin olive oil

1/2 tsp kosher salt

1/8 tsp red pepper flakes

Freshly ground black pepper, to taste

Directions

1. With a vegetable peeler, shave each asparagus spear from tip to base. This is easiest to do if the asparagus is on a flat surface. 2. Place shaved asparagus in a bowl and blot off excess moisture with a paper towel. 3. In a separate bowl, make a vinaigrette by whisking together lemon juice, Dijon mustard, and olive oil. 4. Pour vinaigrette over shaved asparagus and add Parmesan cheese, salt, red pepper flakes, and black pepper. Toss to combine. Taste and adjust seasonings.

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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

The Perks of Morning Bike Rides 1 2 2 3 3 4 INSIDE THIS ISSUE Bring Peace and Balance Into Your Life Success Story 3 Ways to Avoid Mountain Bike Injuries Shaved Asparagus Salad 3 Tips for RVing on a Budget

Become a Savvy RV User And Save Money on Your Summer Road Trip

night, consider free options. Search for public land that’s part of the Bureau of Land Management or in a Wildlife Management Area that allows overnight camping. Walmart allows RV parking at no cost, but some locations pose safety concerns. To mitigate this, well-meaning RVers have listed Walmart locations with red flags. You can check them out at AllStays.com. Save on Fuel Fuel could be your biggest expense, but you can cut down on the inevitable by driving slower than 60 mph when it’s safe to do so. Once you hit 60 mph or above in your RV, your gas mileage will drop. Furthermore, you can keep your gas bill in check by sticking to trips within your state, planning your route to avoid unnecessary detours, and leaving early to

This past fall, RV manufacturers reported a 31% increase in sales compared to 2019. This was no doubt related to an effort to stave off the spread of COVID-19, which had more families opting to take road trips and camp instead of going on tropical and European vacations. While the great outdoors can be the perfect affordable backdrop for family vacations, it doesn’t come without a cost. You can hit the road without your bank account taking a hit with these three must- do tips! Stay for Free If you’re on a cross-country adventure, you will need a place to park and rest each night before continuing your adventure the next day. Rather than shelling out money every

miss the traffic. Each little action could make a big impact on your fuel bill. Re-Use Items in Your Home You may have a long to-buy list for your RV, but not everything on there may be necessary. Before splurging on the latest gear, consider what you have in your home. Use old kitchen utensils and plates, cleaning supplies, bedding, and entertainment items like books and toys in your RV to save money and clear some clutter from your home. It’s a win-win! Looking for more RV tips? Check out GanderOutdoors.com or download apps like AllStay, RVParky, and State Lines. Happy trails!

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