OPTM Physical Therapy Saratoga - February/March 2021

OPTM Physical Therapy Saratoga - February/March 2021

Make Your Move to Better MOTION Monthly MAKE TIME TO READ IN 2021 How Books Have Helped Me and Our Clinic

2020 was filled with many challenges, and in a lot of ways, it hasn’t let up in 2021. It’s been one year since our country went into full lockdown mode in response to COVID-19, and we all felt the effects through lockdowns, school closures, and grocery store wipeouts. Today, those specific challenges have morphed into new ones, and we’re all still trying to navigate a very tricky time in history. It can be easy to get bogged down with all of these concerns, but for me, the best way to address and overcome these obstacles has been through reading. While I enjoy fiction, I tend to gravitate toward nonfiction, business, and self-help books. I find tremendous value in learning from the experts who fill their books with lessons learned from their experiences and other helpful advice. Specifically, “The Obstacle is the Way” by Ryan Holiday has been a go-to guide to help me during this time. Holiday highlights “the formula” that some of the greatest success stories in America have followed for generations. It encourages readers to look at challenges not with fear or annoyance but to confront them and transform beyond them. Instead of looking at the challenges as a loss, readers are encouraged to see them as a place to build from and to start working with what you have been given. This book resonated with what my team and I had to overcome in 2020. In fact, a common phrase we have used in this past year has been “work the problem.” If we had let uncertainty over the future or delays in moving to our new clinic overwhelm our minds this past year, we

would have never moved past those critical points. We all learned to see the problem and actively find solutions that could help resolve it rather than fixate on it. Sure, it’s still been a chaotic year, but we’ve become stronger and more equipped to deal with the obstacles as they come. And that’s just the value my team and I received from one book! I know reading self-help or business books might seem cheesy to some people, but I have found many, many nuggets of information, expertise, advice, and more that I use every single day just by taking a few moments to read those books. We have even been able to do our own training and coaching work at the clinic without having to hire expensive consultants. Instead, we learn through the books these experts have written for us and others like us. I’ve also been able to improve personally through books that focus on who I can be outside of my business, like parenting books. This year, in the midst of the chaos or the hurdles you may be experiencing, I hope you carve out time to read a nonfiction or self-help book. It doesn’t have to be the most profound thing ever written or a book everyone is raving about. Instead, find an area you want to focus on and search for expertise or books on the specific hurdles you’re facing. You’ll gain a new perspective and just might pick up new habits that were beyond the scope of what you thought possible. That’s not cheesy or weird. That’s powerful. Even if you only learn a few things, reading a book that focuses on bettering who you are today and overcoming this chaos can be one of the best decisions you make for yourself. –Dr. Fabrice Rockich

See Page 3 for my book recommendations!

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While February is American Heart Month, we believe a focus on heart health is vital no matter what time of the year it is. There are many heart-healthy changes you can make, and knowing where to start is half the battle. Here are three simple swaps you can make this winter to alleviate your risk of heart disease. Diet Swaps Your heart loves food, but it might not enjoy the food you’re eating. Focus on incorporating more lean proteins, seeds and nuts, leafy greens, and whole grains into your diet. These foods are rich in heart-healthy nutrients, like omega-3 fatty acids and magnesium. Swap one dinner that would typically call for red meat with fish or beans each week and swap out standard pasta for whole-grain pasta. Add seeds to your breakfast oatmeal, experiment with adding greens to your meals, and snack on nuts instead of chips. Soon, your heart — and your waistline, teeth, joints, and other parts of your body — will be singing the chef’s praises. Hobby Swaps Your heart also loves to exercise! A little challenge can be good, so with permission from your doctor, try incorporating more movement into your day. The good news is that it doesn’t have to be complex. This can be especially helpful for those living with and recovering from chronic pain or those with mobility issues. Go for a walk after breakfast or park your car in the furthest corner from the entrance to the grocery store. Hike through local parks or find a new hobby like tai chi or water aerobics. Just keep it simple and move! Vice Swaps Unlike food and exercise, your heart isn’t a fan of nicotine or alcohol. These tend to promote plaque buildup and heart disease. These may be some of the most difficult items to give up, so start slow. Ease back on the number of cigarettes you smoke each day or the number of alcoholic beverages you have each week, for example. Continue that trend until you reach an amount you’re comfortable with and look to groups for support. There are online and in-person groups that can help you be more mindful about the vices you choose and help you find ways to ease your mind without alcohol Show Your Heart Some Love WITH THESE 3 HEART-HEALTHY SWAPS

SUCCESS STORIES

“I had a two-part fracture in my upper humerus. I started seeing Emily on week seven, the day my doctor said I could remove the sling. At first, I could barely move my arm, but with Emily’s knowledge and care, I can now do all the normal activities. Emily’s positive attitude and encouragement have helped me through some rough patches. The entire staff at OPTM Saratoga is

super friendly and helpful. I have enjoyed my time here, even when Emily was pushing me to the next level. I am so grateful to the entire team getting me back to where I am. Thank you!”

–Jenny V.

“I came to Ben with severe knee pain, which was a result of having cartilage and meniscus tears. In the weeks that I have worked with Ben, I went from being unable to walk uphill, perform any jumping actions, dance, or run to being able to resume all of these activities. We essentially retrained my body to perform in a balanced way without overusing any specific part. Now I move and use my body as a whole unit. I’m very grateful to Ben for enabling me to resume my normal life and routine.”

–Sweeta B.

“I came in to rehab a broken elbow. It was tough to lift and impossible to rotate my arm. Celina and the entire team helped me to recover and regain complete use of my arm. They also made it fun! I’m so happy I ended up here with OPTM Saratoga! Thank you for all your help.”

or cigarettes. You may even find the courage to quit by taking this small step.

–Pamela C.

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Attention Back Pain and Sciatica Sufferers!

Virtual Back Pain and Sciatica Workshop Saturday, Feb. 27 at 10 am

Do you suffer with back pain or leg pain when you stand or walk?

Do you have pain when you sit for or drive long periods? Do you experience pain, numbness, or tingling in your butt, in your groin, or down your leg? Does your back ever “go 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), this workshop may be a life‑changing event for you ...

Our upcoming Back Pain and Sciatica Workshop will reveal how to naturally heal back pain and sciatica — for good .

Call our office to register at 408.973.7700!

optmsaratoga.com

[email protected]

12980 Saratoga Ave. Saratoga, CA 95070 optmsaratoga.com CALL 408.973.7700

Back pain and sciatica can completely ruin your life.

• It can take focus away from your favorite activities, 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. • It can ruin your travel plans. • It can force you to rely on others. Basically, it can take away your ability to live life. Less movement and enjoyment of life can lead to depression, increased stress, and a sedentary lifestyle, which then lead to bigger health problems — and life problems. If you’re confused about what to do and looking for answers, join us via Zoom at our Back Pain and Sciatica Workshop on Saturday, Feb. 27 at 10 am.

Here’s some of what you’ll learn:

• The single biggest mistake back pain and sciatica sufferers make that actually stops them from healing • The three most common causes of lower back pain and sciatica • A surefire way to pick the right treatment for the cause of your pain (and save a lot 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 Call 408.973.7700 to register!

Fabrice Rockich, DPT, OCS, CSCS, FAFS Certified Nike Golf Performance Specialist Owner, OPTM Physical Therapy of Saratoga

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PILLOW PROBLEMS The average human spends about one-third of their life either sleeping or trying to fall asleep. If you wake up with a stiff neck or suffer from chronic neck pain, the very pillow you’re spending a third of your life laying on may be what’s working against you. The key is neutrality. The perfect pillow will hold your neck in a neutral spot without too much strain. Pillows that don’t allow for your neck to remain in a neutral position at night can cause neck pain.

Finding the right pillow for your sleeping style is just half the battle. Once you find the perfect place to lay your head, consider proper pillow maintenance for lasting support. • Fluff It: Don’t just do this when company is coming over! Give your pillow a good fluff at least once each day to avoid the material settling and losing its shape. Plus, this can remove dust mites that can nestle in a pillow’s fibers and can exacerbate allergies. • Clean It: Most pillows must be cleaned twice each year. Follow the manufacturer’s instructions on best practices. • Get Rid of It: After two years, there’s no amount of fluffing, cleaning, or positioning that can keep a pillow in its ideal form. It’s time to move on. Living with neck and shoulder pain can be distressing. Our team can help you find the cause of your pain, guide you through the steps to alleviate it, and help you improve your neck and shoulder strength to prevent future pain. Learn how by scheduling an appointment today. Where You Lay Your Head May Be Causing You Pain

To determine which pillow is best for you, start with your sleeping position.

• Back sleeper: You want a pillow fit for Goldilocks. It has to support your head without craning it too far forward or dropping it behind your shoulders. Look for pillows that are firm yet soft and hold your head in a neutral position. • Side sleeper: Your head has further to drop when you sleep on your side, and your neck and shoulders can take on the brunt of this weight. To combat this, use a pillow that’s firmer than a back sleeper’s pillow and will keep its shape. • Stomach sleeper: This is not an ideal sleeping position for your spinal and neck alignment, but if you tend to turn onto your stomach, look for soft pillows. As you push your head down into the pillow, the soft material will prevent your neck from craning too far up or down.

I want to share some of the best books I’ve read. While you may not think business or parenting books are for you, I believe each one has value for everyone. Enjoy! “Switch: How to Change Things When Change Is Hard” “The 4-Hour Workweek” (time management skills) “Parenting With Love and Logic” “Profit First” (financial focus) “The Five Dysfunctions of a Team: A Leadership Fable” “Work the System: The Simple Mechanics of Making More and Working Less” (a great book for building systems and processes for an organization) “Rich Dad, Poor Dad: What the Rich Teach Their Kids About Money That the Poor and Middle Class Do Not!” “The Great Game of Business: The Only Sensible Way to Run a Company” “Building A StoryBrand: Clarify Your Message So Customers Will Listen” (marketing focus) “Traction: Get a Grip on Your Business” (provides a powerful, practical, and simple system for running your business, and great for organizing purposeful meetings, goals, and outcomes) CHECK OUT MY FAVORITE BOOKS!

ZUCCHINI NOODLES WITH TURKEY BOLOGNESE

Inspired by JustATaste.com

INGREDIENTS

• 3 tbsp olive oil, divided • 1 tbsp garlic, minced • 1/2 cup onions, diced small • 1 lb ground turkey • 1 28-oz can crushed tomatoes

• 2 tbsp tomato paste • 1 tsp salt • 1/2 tsp pepper • 2 tsp sugar • 3 medium zucchini • Parmesan cheese, for garnish 5. Using a spiralizer, mandolin, or vegetable peeler, cut the zucchini into noodles. 6. In another large sauté pan over medium-low heat, add remaining olive oil and zucchini noodles, tossing constantly for 2 minutes until slightly wilted. 7. Plate the zucchini noodles, top

DIRECTIONS

1. In a large sauté pan over medium-low heat, warm 2 tbsp olive oil. 2. Add garlic and onions and stir constantly until garlic is golden and onions are translucent. 3. Increase heat to medium and

add ground turkey, break apart, and cook thoroughly.

4. Add crushed tomatoes,

tomato paste, salt, pepper, and sugar. Reduce heat to low. Stir occasionally.

with the turkey Bolognese, and garnish with Parmesan cheese. Serve immediately.

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12980 Saratoga Ave. Saratoga, CA 95070 408-973-7700 www.optmsaratoga.com

The Value of Reading Nonfiction Page 1

Client Success Stories Page 2

Be Heart Smart in 3 Steps Page 2

Finding the Perfect Pillow for You Page 3

Zucchini NoodlesWith Turkey Bolognese Page 3 Improve Your DayWith This Simple Life Hack Page 4

A SIMPLE WAY TO IMPROVE YOUR DAY! THE CALENDAR OF ‘THINGS TO LOOK FORWARD TO’

Many families have faced disappointment in one way or another. Since early last year, countless activities and events have been canceled, and people had to skip many family vacations and get-togethers. Though it is a new year, it’s still going to be a while before normal activities and events will be scheduled, meaning there might not be a whole lot to look forward to, which can be disheartening. So, why not change that and give yourself and your family something to look forward to? A great way to improve your day — or week, month, or even year — is to write down things you’re excited about. In an article on Lifehacker.com, one mom talked

about how she improved the overall mood of her family by creating a calendar of things to look forward to every week. In a post on Facebook, she wrote, “I wanted something for me and my kids to look forward to each day, so I posted a list to my fridge of the days of the week and one fun thing each day. (Like Taco Tuesday, Takeout Thursday, Dance Party Friday, Movie & Popcorn Sunday.)” It’s an idea anyone can easily implement. Create themed days (like game night or park day) or create a schedule of fun things. Write down when the next show or movie you’re interested in will be

available to stream. You can do the same for a new book or video game that may be coming out and apply the concept to virtually anything. The important thing is that you write it down on a calendar so you can see it. When you or your family glance at the calendar and see what’s coming up, it elevates your mood and boosts your day. And the more things you’re looking forward to, the better! Give it a try and get everyone in the family involved. When you need a little extra joy in your life, this is an incredibly simple way to achieve it!

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