Kaizen PT - July 2020

JULY 2020

KaizenSeattle.com | 206-524-6702

THANK YOU, LULU! SENDING WELL WISHES TO A GREAT OFFICE MANAGER AS SHE STARTS PT SCHOOL

Besides her genuine nature, Lulu has been a consistent leader in our office. She frequently led patients through our process and answered their questions with grace. From the beginning, I knew I could rely on her to take tasks off my plate and get them done with little interference. She had already established the office as a well-oiled machine before I bought the practice. Stepping into my new role and taking the practice in the direction I saw as most beneficial was infinitely easier with Lulu supporting our team, our patients, and me. At the time of writing, Lulu is preparing to leave our clinic, and we are bracing for life without her. But I know her legacy is going to be compassion for our patients and creating strong patient connections through first names and always following up on the real details. As sad as we are to say goodbye to Lulu, we are very excited to introduce our patients to Mel, who will be filling Lulu’s position. Mel joins our team after four different interview stages and great recommendations. Many people we spoke to highlighted qualities that we found so valuable in Lulu, so we know Mel will be a great fit. So far, she’s made a great impression on our team and patients. Mel is continuing Lulu’s legacy of showing genuine care for our patients

I established Kaizen Physical Therapy after purchasing an existing physical therapy practice on Jan. 1, 2019, and I was so lucky to also acquire one of the best employees I have ever worked with. Many patients will know Lulu as the longtime office manager of this practice; I know her as the person who helped me alleviate the stress of taking on a business. I’m sad to report that Lulu’s last days at Kaizen Physical Therapy were at the end of June, as she embarks on a new journey to physical therapy school. As tempting as it was to beg her to stay, we know Lulu is destined to be a great physical therapist — especially after years of helping our patients heal, listening to their concerns, and helping create this family. I get a lot of feedback about Lulu, and it’s usually about how outgoing, patient, and friendly she is as a person and employee. Lulu has a knack for anticipating a patient’s needs, and from the moment they walked in the door, Lulu made it a point to talk to them, often remembering something they mentioned to her before. It’s that level of connection that builds greater trust among us and our patients. This was invaluable for our providers as we led patients through the intense process of healing.

Lulu will attend PT school at the University of Puget Sound.

by getting to know those we serve. While no one may be able to replace Lulu, we are very excited about what Mel can offer our team and patients in the future. She had the opportunity to work with and train under Lulu, and I have no doubt Lulu shared some of her tricks of the trade with Mel. If you would like to send well wishes to Lulu, then we will gladly pass these messages on to her! Please email your notes to [email protected] or send a letter to our office. We know Lulu would love to hear from the patients she has helped over the years as she transitions into this new phase in her life. From all of us at Kaizen Physical Therapy, thank you, Lulu, for your dedication and commitment to our team and patients. We already know you’re destined to help others heal.

And welcome to the team, Mel!

–Dr. Colin Sisco

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2 EXERCISES TO START NOW BUILD STRONGER KNEESWITHOUT SURGERY

for strong running mechanics because it helps stabilize the knee. Wrap a resistance band around your ankles, place your legs shoulder-width apart (if this doesn’t create tension in the band, use a smaller one), and descend into a slight squat. Begin by taking one lateral step to the right with your right leg, followed by the left leg, keeping feet shoulder-width apart so there is always tension in the band. Take 10 steps to the right side, then repeat on the other side. Try for two sets. STEP-UPS Standing in front of a step or stable wood box that is 6 inches tall, step onto it with your right leg, putting your weight on your heels to engage your gluteal muscles. Tap the step with your left foot, then return it to the floor. As you step up, focus on not letting your right knee extend beyond your toes. Repeat 10 times, then switch legs. Try for three full sets. Once you feel confident with the step height, you can use a taller step or box — just make sure it’s no higher than your knees. Start slow and ease into these movements. However, before beginning any new exercise program, talk to your doctor to make sure you are ready for it. If you do experience any pain or if your knees continue to bother you while you’re exercising, then talk to a physical therapist. They can help you find the best movements and exercises to address your specific condition and help you get back to the activities you love.

Knee injuries are all too common for professional athletes and weekend warriors alike, but the problem may originate higher than you think. Many knee injuries can be tied to hip weaknesses. Because hip muscles play a big role in controlling the position of the knees, even slight imbalances can lead to problematic knee flexion or hyperextension during exercise. Many workouts later, injury and pain can result. If this describes your situation, don’t give up on running or soccer just yet. Try these two exercises to help stabilize and strengthen your knees. LATERAL WALKS Sometimes called monster walks, this movement targets the gluteus medius, an often overlooked muscle that is important

BE YOUR BEST SELF WITH THE HELP OF OTHERS

HOW TO IMPLEMENT A VIRTUAL WELLNESS CHALLENGE

routines without missing out on any of the social interaction that makes it fun.

A lot of people struggle to keep up with a regular wellness routine because they lack accountability to hold them to it. Whether it’s exercise, meditation, or healthy eating, if you go through the process alone, it’s that much harder to will yourself to see it through. But at a time when isolation is still one of the best ways to stay healthy, how can you involve others in your wellness plan? The answer is simple: Create a virtual wellness challenge! UNDERSTAND THE PROCESS A wellness challenge cultivates healthy competition among participants that keeps them motivated to stick with their wellness regimens. Challenges can be fully customized depending on the goals and abilities of those participating, and when the challenge is carried out virtually, participants have more freedom and flexibility in their

GET STARTED Every challenge should have a

quantifiable goal depending on the theme. Challenges like working out for 30 minutes a day, getting seven hours of sleep at night, eating 1 cup of leafy greens with every meal, or meditating for 15 minutes every day are all great examples. Whatever it is, the target should be clear and reasonable in order to encourage maximum participation and low burnout. STAY ACCOUNTABLE Treat the challenge like you would a weekly book club. Set a time every week to meet via a video call to share wins and setbacks, discuss necessary changes to the challenge, plan for the next week’s challenge, and offer

encouragement. If you really want to up the inspiration, determine a prize to be awarded to the person who actively participates the most. Just be sure you have a tangible way to record and share those results, like video evidence of the activity. A wellness challenge shared among friends and family is a great way to work on your physical or mental well- being and stay connected with loved ones when you aren’t able to visit them in person. That kind of consistent personal connection can be wellness in and of itself.

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THE KEY TO BOOSTING YOUR PERFORMANCE IN THE GYM 3 DEVICES TO IMPROVE YOUR BREATHING

even found that wearing an Under Armour mouthguard boosted college athletes’ endurance, exercise intensity, and recovery. PUTTING YOUR BEST NOSE FORWARD Since the 1996 Olympics, athletes all over the world have been using nasal dilators to improve their breathing. These devices make it easier to breathe through your nose, either by pulling open your nostrils from the outside (like the Breathe Right Nasal Strips you see on football players) or pushing them open from the inside (like Nas- Air that clips into the nose, a bit like a bull’s ring). These devices aren’t exactly fashion statements, but they work, particularly the internal ones! According to an Italian study published by Acta Biomedica, athletes using an internal dilator made by Nas-Air felt less fatigued after working out than athletes using Breathe Right strips or no device.

When you’re running or lifting weights, oxygen is the fuel that keeps you moving. It rushes into your lungs and blood with every breath you take, and your heart pumps it out to your muscles, where it becomes vital energy. Ensuring your airway is open is the key to making this process run smoothly. If you’re a regular in the gym, you probably know how important proper breathing is. You might even be employing breathing techniques already. But did you know you can also buy your way to better breathing?

CREATING AN OXYGEN SUPERHIGHWAY

Mouthguards aren’t just to protect our teeth during sports anymore. According to specialists, wearing a mouthguard can help open up your airway by moving your jaw forward and keeping your tongue stable. This lets more oxygen in and lets more carbon dioxide out! One study published in The Journal of the American Dental Association

but they’re the most accessible options for athletes just starting to dabble in the practice. To find out more about the products above, visit UnderArmour.com for mouthguards, BreatheRight.com for external nasal dilators, or RhinoMed. global for internal dilator options.

Mouthguards and nasal dilators are just the tip of the breath-enhancing iceberg,

THE BEST GRILLED SUMMER VEGETABLES Inspired by DinnerAtTheZoo.com

TAKE A BREAK!

Contrary to popular belief, vegetables are delicious. Most of our parents just didn’t know how to prepare them well. This summer, revolutionize your cookout with a serving of delicious, colorful veggies.

INGREDIENTS

3. Prepare the grill at medium- high heat. 4. Grill vegetables in batches, cooking 3–5 minutes on each side until browned and tender. (Carrots will cook longer, 6–9 minutes per side.) 5. Remove from the grill, sprinkle with parsley, and serve hot. mushrooms, red onion, red bell peppers, baby carrots, and yellow squash are great on the grill) • 5 tbsp olive oil • 2 tbsp lemon juice • 1/4 cup parsley leaves, chopped

• 1 tsp salt • 1/4 tsp pepper • 1 1/2 tsp dried Italian seasoning • 1 1/2 tsp garlic, minced • 2 lbs assorted vegetables, trimmed and halved (asparagus,

DIRECTIONS

1. In a small bowl, combine salt,

pepper, Italian seasoning, and garlic.

2. Brush vegetables with olive oil

and place in a large bowl. Top with lemon juice and seasoning mixture. Toss to coat evenly. Cover and refrigerate for at least 20 minutes but no longer than 2 hours.

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206-524-6702 KaizenSeattle.com

5025 25th Ave. NE, #201 Seattle, WA 98105

INSIDE THIS ISSUE

1.

SAYING GOODBYE TO LULU

2. 2 EXERCISES YOU NEED TO STRENGTHEN YOUR KNEES STAY ACCOUNTABLE WITH A THE KEY TO BOOSTING YOUR PERFORMANCE IN THE GYM THE SECRET TO DELICIOUS GRILLED VEGGIES 4. WHAT TO WEAR TO PHYSICAL THERAPY 3.

VIRTUAL WELLNESS CHALLENGE

WHAT SHOULD I WEAR TO PHYSICAL THERAPY? TIPS FOR STAYING COMFORTABLE AND HEALING FASTER

choices. Even though they’re not always loose-fitting, yoga pants and leggings will also work. Basically, when choosing your outfit, ask yourself, “Can I move easily and comfortably in this?” If the answer is yes, then it’s probably good to wear to your next physical therapy appointment. ACCOMMODATE YOUR INJURY Depending on the nature of your injury, some wardrobe choices might be better than others. Part of a physical therapist’s job is to observe how your muscles and joints move in order to identify the best way to heal your injuries. So if you’re suffering from a knee, ankle, or lower leg injury, opt for shorts over sweats. If you’re working on a shoulder injury, wear a tank top instead of a T-shirt. Choosing clothes that accommodate your injury will make your physical

When your doctor refers you to a physical therapist after an injury, you may be wondering what you should wear to your appointments. If you’ve never been to physical therapy before, it’s natural not to know what to expect — much less what to wear while you’re there. Here are a few tips to help you ensure maximum comfort and a speedy recovery. DRESS FOR COMFORT In physical therapy, you’re going to be moving around a lot and doing many different stretches and exercises. That means you’re going to want soft, loose-fitting clothing, like what you might wear to the gym or while lounging around at home. Don’t wear your work clothes. Clothes that allow you full range of motion, like sweatpants, gym shorts, workout T-shirts, and tank tops are all good

therapist’s job easier, which, in turn, helps you heal faster.

WEAR PROPER SHOES The most common type of footwear for physical therapy is a good pair of exercise sneakers. Avoid dress shoes, boots, sandals, flip-flops, or any other nonexercise shoes. You’ll want to wear something with good support since your physical therapist will probably have you moving around a lot. Any other kind of shoe might leave you with more aches and pains than you had before you came to your appointment.

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BACK PAIN AND SCIATICA WORKSHOP

Back pain and sciatica can completely ruin your life … I’ve seen it many times. » It can make you lean on the shopping cart when walking through the grocery store (how embarrassing) … » It can take your focus away from enjoying your life … like spending time with your children or grandchildren … » It can mess up your work or force you to do a job you don’t want to do …

back pain and sciatica …

» A surefire way to pick the right treatment for the cause of your pain (and save you a ton of time and money) ... » How a problem in your back can cause pain, numbness, or tingling in your leg … » What successful treatment and permanent relief looks like without the side effects of medications, injections, or surgery. How do I register for the Back Pain and Sciatica Workshop? Sign up online at Bit.ly/KaizenPT or call our office to register at 206-202-2883. When you register, we will mail you the back pain and sciatica worksheet, which you will bring with you to the event.

» It can ruin your travel plans …

» And it can take away your ability to live life … you’ll have to rely on others or ask them to wait for you while you sit down for a minute. Less movement and enjoyment of life can lead to depression, increased stress, and a sedentary lifestyle (more sitting and less moving), which leads to bigger health problems and life problems. The lower back and sciatica specialists at Kaizen Physical Therapy have helped hundreds of people from right here in Seattle and the rest of King County who have suffered needlessly with lower back pain and sciatica — it’s our specialty. So by request, I’m hosting a VIRTUAL Back Pain and Sciatica Workshop on Wednesday, July 15, at 3:30 p.m. Visit our website at KaizenSeattle.com or our Facebook page for more information. If you’re confused about what to do and are looking for answers, here’s some of what you’ll learn: » The single biggest mistake back pain and sciatica sufferers make that actually stops them from healing ...

We only have 20 spots available for the event!

So, if you would like to attend, be sure to register now; sign up at Bit.ly/KaizenPT or call 206-202- 2883.

How much is it to attend?

The event is FREE!

As a special bonus, all attendees will receive a copy of my new book “Back to Normal.” This book will help you understand the cause of your back pain.

Looking forward to seeing you at the workshop,

–Dr. Colin Sisco, physical therapist Kaizen Physical Therapy

P.S. This event is limited to the first 20 people to register. When you register, you can bring a guest at no additional cost. (We do this because many people request to bring their spouse or other family member.)

» The three most common causes of lower

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Attention Back Pain and Sciatica Sufferers! Back by Request … BACK PAIN AND SCIATICA WORKSHOP REVEALS HOW TO NATURALLY HEAL BACK PAIN AND SCIATICA FOR GOOD.

» Do you suffer from back pain or leg pain when you stand or walk?

» Do you have pain when you sit or drive for long periods?

» Do you experience pain, numbness, or tingling into your butt, groin, or down your leg?

» Does your back ever “give out” if you move the wrong way?

» Are you afraid your pain will get worse if you don’t do anything about it?

If you have answered YES to any of the above questions (or have a stubborn spouse who is in denial), the Lower Back and Sciatica Workshop may be a life-changing event for you!

Patient Testimonial

“I left Seattle at the end of the summer feeling much better, and I attribute much of that to my therapy at Kaizen. I am now able to sit down for longer periods. I can sleep a little better. Most importantly, I’ve started feeling much more functional, which allowed me to return to work and school.”

– Adil B. (Kaizen PT past patient)