M3 PT - February/March 2022

M3 PT - February/March 2022

WEST HILLS 7230 MEDICAL CENTER DRIVE, SUITE 401 WEST HILLS, CA 91307 WEST LOS ANGELES 10474 SANTA MONICA BLVD., SUITE 435 LOS ANGELES, CA 90025

WWW.M3PT.COM / LA · 310.275.4137 / WEST HILLS · 747.888.3562 / FEB/MAR 2022

M3 AND ME

From Biology Lab Researcher to Physical Therapist HOW CATHY FELL IN LOVE WITH PT

Hi everyone! As a new physical therapist who works at both M3 PT locations, I’m so honored to introduce myself and tell you my story. I’d always known I wanted to help people and make a difference, but becoming a physical therapist wasn’t my first choice. I got my bachelor’s and master’s in biology, and I began working in a lab conducting cancer research. I wanted to understand the human body and how it worked, so I thought research would be the best way to help people. Soon after beginning my research during my master’s program, I realized that working in a lab wasn’t for me. Oftentimes, I would be in the lab for 40 hours a week by myself, and I wasn’t conducting clinical trials but basic science research. For example, I would research what proteins would help in a certain process, and I would never see the people I was helping. I wanted to be on the frontlines and communicate with patients about the care they needed to better their lives. After this realization, I researched what I wanted my next career to be. My younger brother was interested in PT and told me I should check it out. So, I began volunteering at a PT clinic as an aide, and I fell in love with it. The experience of seeing patients get better in a real way is rewarding and inspiring. For instance, I’ve had some

patients who have difficulty walking, and by the time they are done with PT, they can walk with ease again, and some are able to return to running. Having the opportunity to see my patients progress and the bond I create with them during their journey is what truly got me into PT.

Two days later, I was offered the job. There was a part-time opening at both their West Hills and West LA locations, and the owner said they could create a full-time position by my taking up both roles. My job at M3 PT is to help lessen the patient’s discomforts and improve their range of motion and strength. The main goal is to help them return to the activities they want to do. We get 45 minutes of one-on-one time with patients for follow-ups. This is very rare — at most PT facilities, you get 30 minutes or even less time to check on your patient’s progress. With this extra time, we can make sure patients are performing the exercises correctly. This has allowed us to care for our patients and their injuries properly. In a way, my interest in biology and PT go hand in hand. Both focus on bettering an individual’s life and working with the human body. The only difference is that instead of conducting research, I am able to work hands-on with patients every day. Getting to know my patients, aiding their progress, and watching them achieve their goals — this is what I love most about my career.

Getting to know my patients, aiding their progress, and watching them achieve their goals — this is what I love most about my career.

How I landed my position here at M3 PT is a funny story. Once I finished my Kaiser residency, I searched job listing websites for job opportunities close to my area and found a listing from M3 PT. I actually almost didn’t get the job when I first went into the interview, because another person was applying for the same position. We were both great options, and they decided to go with the other applicant. But the owner really liked me and wanted to hire me. He said I would be the first person he called if anything came up.

-Cathy Soliva

LA · 310.275.4137 / WEST HILLS · 747.888.3562 | 1

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Ow! Got a Charley Horse? HOW TO PREVENT AND TREAT LEG CRAMPS

Remedies • Doing yoga, stretching, or

Have you woken up from your sweet slumber because of a leg cramp? Have you stretched your leg out and felt a sharp knot in your calf? You’re not alone! According to American Family Physician, this happens to about 60% of adults. Leg spasms are sudden, involuntary, intense muscle contractions in either your calf, foot, or thigh. These convulsions feel like the leg muscles are tightening into a knot. Even though the muscles relax within 10 minutes, it’s painful. So, what causes these spasms and how can you prevent them? Causes • Your foot’s placement when you’re sleeping may cause leg cramps. This is because your feet often lie in a position called plantar flexion. This is when your feet and toes are extended away from the rest of your body. It

shortens the calf muscles, making it easier for them to knot up.

massaging your legs before bed may make your legs more limber. Research has shown that stretching before bed reduces leg pain after six weeks. • Staying hydrated throughout the day may also help. Research has suggested that drinking a small amount of pickle juice may relieve muscle convulsions, too. • A heating pad can soothe and relax tight muscles. If you don’t have a heating pad, you can use a hot towel or take a warm bath or shower instead. Sometimes leg cramps happen for no reason, but other times, they can be a sign or symptom of a health condition. Contact your physical therapist if you think your leg cramps could be a sign of an underlying medical condition.

• Sitting for long periods and not stretching or sitting with your legs crossed with your toes pointed could also be associated with stiffness. • Too much exercise can create overworked muscles or hyperextension, which could lead to pain and soreness. Always remember to stretch after a workout! • Not drinking enough water during the day can lead to dehydration. Dehydration causes muscles to weaken and be more susceptible to cramping.

• Medications such as diuretics,

steroids, and antidepressants could have side effects that can lead to cramping in your legs.

YOGA AND PILATES ARE GREAT FOR STRENGTH

Pilates The exercises in Pilates combine calisthenics, yoga,

When it comes to strengthening your muscles and overall health, most people think about strength training. Although this is a great resource to use, Pilates and yoga can also be an exercise to improve your muscles. Pilates and yoga are low-impact exercises that create strength through muscle balance. You can also increase your flexibility and mobility with this physical activity. Yoga The techniques and exercises in yoga are designed to target your glandular system, breathing techniques, and concentration. Yoga is an ancient Indian philosophy that focuses on improving your body and brain through poses (asanas) and breathing. Studies have found that yoga can improve lower back and neck pain. Therefore, the American College of Physicians recommends that yoga should be the first type of treatment you use for low-back pain. Yoga has different exercises for different levels — there are beginner, medium, and advanced poses for you to try. Research has suggested that yoga has several other health benefits, such as easing menopause symptoms, mitigating stress, and helping people quit smoking or lose weight.

and ballet. Pilates stretches all of your major muscle groups without sweating and straining. This physical activity requires a lot of concentration

because you’re moving your body through a precise range of motions. Each movement has a designated placement, rhythm, and breathing pattern. It’s similar to yoga, but Pilates puts you into an unstable posture and challenges your body to move your limbs. Pilates is an exercise everyone can do, from beginners to experts. Several health benefits include improved flexibility, improved posture, increased lung capacity, and enhanced muscular control in your back, spine, and limbs. Do you want to improve your strength and flexibility or relieve any pain you might feel in your limbs and joints? Allow your friends at M3 PT to help! We can provide you with exercises that can help improve your overall health.

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Stick With Your New Year’s Resolutions!

3 TIPS TO HELP YOU STAY MOTIVATED

Have an accountability buddy. Having someone to motivate you and keep you on task will help you accomplish your goals. If they have a resolution in mind, you can also keep them accountable. Using a buddy system inspires you more to accomplish your goals because someone else is trying to reach their goals alongside you. Share your progress with them and plan what you will do next to stick with your resolutions. Reaching your goal is the finish line, but you need to take steps to help yourself along the way. You can do this! Set your goals with ambition, and if you miss a day or two — it’s okay. Get back up and try again. 2022 is your year.

We set goals and resolutions at the beginning of each new year we would like to complete by the end of the year. However, in a study conducted by OnePoll and Crispy Green, most people had abandoned their resolutions by Feb. 1. Sticking to your New Year’s resolutions can be difficult, but you can stay on track and complete your goals with these tips.

Outline a plan. It takes one month to develop a new habit, and adding a new goal into your schedule can be difficult at first. To help you stay motivated and take action, create an outline of what your plan will look like — you can clearly see what you want to accomplish and how to execute it. Develop a schedule of what you will do each day and stick to it. It’s essential to make sure your goal is realistic and tangible. Most resolutions fade after January because they aren’t specific.

Shift your mindset. This is a crucial part of sticking with your resolutions. First, understand why you want to complete this goal and what you want to achieve. Instead of thinking of the positives and negatives, take action. Sometimes you may not feel like doing a particular task, and you tell yourself you can do it tomorrow. But this habit can hinder you — even if you don’t feel like doing it, do it anyway. You will be happy that you did after the deed is done.

Vegan Red Velvet Cake

TAKE A BREAK

Inspired by LovingItVegan.com

Share this luscious red velvet cake with your sweetheart this Valentine’s Day!

INGREDIENTS • 2 cups flour • 1 cup white

DIRECTIONS

1. Preheat the oven to 350 F and grease baking pans of choice. Line bottoms with parchment paper. (Two 8-inch round pans work best.) 2. In a large bowl, sift flour and mix in sugar, baking soda, salt, and cocoa powder. 3. In a small bowl, combine lemon juice and soy milk. Leave the mixture to sit for about a minute so it can curdle into buttermilk. 4. Add milk mixture, vanilla, oil, vinegar, and food coloring to the flour mixture, stirring well to break up large clumps. 5. Pour batter into pans and bake for 20 minutes. 6. Cool cakes completely before frosting with icing of choice.

granulated sugar • 1 tsp baking soda • 1/2 tsp salt • 1 tbsp unsweetened cocoa powder • 1 tbsp lemon juice • 1 cup soy milk • 2 tsp vanilla extract • 1/2 cup canola oil • 1 tbsp distilled white vinegar • 1 tsp red food coloring (gel works best) • Frosting of choice

LA · 310.275.4137 / WEST HILLS · 747.888.3562 | 3

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10474 SANTA MONICA BLVD., SUITE 435 LOS ANGELES, CA 90025 PHONE: 310.275.4137 FAX: 310.274.1815

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

WWW.M3PT.COM

INSIDE THIS ISSUE

1

Meet Cathy, Our New PT!

2

How to Prevent and Treat Leg Cramps

2

Improve Lower Back Pain With Pilates or Yoga

3

Most Abandon Their Resolutions Within 1 Month

3

Vegan Red Velvet Cake

4

Health Benefits of Being in Love

FORMERLY KNOWN AS WILSHIRE LINDEN PHYSICAL THERAPY — SAME TEAM, NEW NAME!

It’s crazy to think that being head over heels, madly in love with someone can benefit your body in the same way that broccoli can, but it’s true! Science has proven that being in love comes with myriad health benefits. Fewer colds and natural pain control? Yes, please! Love triggers the “feel good” hormone, dopamine. When you first fall in love — and the butterflies are flying uncontrollably — dopamine is at very high levels, and mentally, you’re happy, healthy, and positive. As the relationship matures, oxytocin, also known as the bonding hormone, blends with dopamine and reduces stress. We all know that stress can lead to a number of health complications, so the less stress, the better! New research has found that just being around someone you love can act as a natural pain reliever. Research has also determined that married people complain less about headaches and back pain. When your mind is happy,

your immune system is stronger, making you less prone to getting a cold or stomach bug. Some research has even shown that happily married couples live longer than those who are not happily married. The hormone vasopressin helps to control your blood pressure. Being in love releases vasopressin into your body, keeping your blood pressure at a healthy level. Both your heart and lungs are also impacted by the love you have for another. If you aren’t in love, you can still reap the benefits through a strong and healthy social support system. When you have friends who bring you joy and happiness, even just a hug may help to release positive hormones and keep your health on track. Take time to invest in positive relationships to keep your heart and body healthy and happy, both literally and figuratively.

THE POWER OF LOVE Love Really Can Be a Drug

So, what are you waiting for? Let the love flow!

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