In Motion OC - June 2019

In Motion OC - June 2019

IN MOTION THE EXPERIENCE

JUNE 2019

THE BEST RESPONSIBILITY Being a Dad

17332 Von Karman Ave. Suite 120 Irvine, CA 92614

When my dad was young, he didn’t get to spend a lot of time with his dad. Remembering how disappointing that was, he promised to be a positive force in his kids’ lives, and he succeeded. Out of all the things he did for me and with me, I think probably the greatest thing was teaching me how to be a responsible man. I have a lot of great memories with my dad, most of which revolve around sports. He coached four of my little league teams, and we even got first place in our league a couple times. It was great to spend time with my dad doing something I loved. Even though he stopped coaching, I kept playing baseball, and he kept supporting me from the stands. We shared a love for the Dodgers. As soon as I was old enough to drive, I remember him sending me to the nearest Foster Freeze (Foster Freeze was awesome way back then) to get milkshakes to drink while watching the Dodgers play on TV. Maybe not the healthiest idea, but it sure was enjoyable! It was also bonding.

I always assumed I would bond with my sons over the same things I bonded over with my dad, like sports. I have three boys, and so far, this has not been the case. Sports are not a focal point of my relationships with my sons, but I don’t grieve the loss of that common interest. I just love being their dad and hanging out with them. Having four kids has been a crazy experience, and I’ve loved every minute of it. We’ve traded the baseball diamond for the beach and gloves and bats for surfboards and volleyballs. None of us are very good at surfing or beach volleyball, but we’re learning as a family. I got to take my boys camping recently for the first time, and it was a blast. I also love taking the opportunity to bond with my kids one-on-one. Earlier this year, I took each of my four kids out for a day, one at a time. I spent a day in San Diego with my oldest, and he said it was his favorite day of all time. I love my kids, and I love hanging out with them. What’s more, I love bearing the great responsibility of being the leader in my household. Any position of leadership carries an incredible weight. You can only be a good leader if you’re selfless and put others first, and fatherhood is no different. I try every day to shape my kids and help them grow, and honestly, that’s one of my favorite parts of being a dad. Fathers have a tremendous amount of influence in a child’s life, whether they’re a good father or a bad one. I consider it an honor and a privilege to help my kids grow up, just like my dad did for me.

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ORANGE COUNTY’S PREMIER PHYSICAL THERAPY CENTER

– Jeff Thomas

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Published by The Newsletter Pro | www.TheNewsletterPro.com

ENJOY YOUR FAMILY TIME BY TAKING A BREAK FROM YOUR PHONE

Setting some time aside to be with family is important, but it can be difficult when everyone is always on their cellphones. Constant cellphone use has become a global problem, and the habit is hard to break because we rely on mobile devices heavily for work, school, and keeping in contact with friends and family. Luckily, there are plenty of apps that can reduce how often you’re on your phone and minimize distractions.

lockdown because you won’t have access to those specific apps until the timer runs out. FOREST In the time that Forest takes control of your device for a set time limit, the app starts growing a tree. Once the tree is fully grown, your time is up, and it joins the other trees that were grown during other breaks. If you pick up your phone and try to access an app, Forest will send you a notification asking you if you want to kill your baby tree by giving up. Who says guilt isn’t a good motivator? BESIDES APPS Aside from using these apps, silencing your phone and putting it in another room, leaving it in your car if you’re out at dinner, or keeping it in your purse or back pocket during a social event can also reduce your screen time. Having your phone out of sight and out of reach will keep the temptation of pulling it out at bay. Spending time with your family is crucial, and with these apps and tips, you’ll enjoy each other’s company without too many screen distractions.

SIEMPO After you install Siempo on your phone, it will ask which apps are likely to distract you. Once you select them, the app will move those apps away from the home screen and place the important ones, such as the messaging, contacts, email, and calendar apps, on the first screen. You can also designate times for specific apps to be used throughout the day. STAY FOCUSED Stay Focused is like Siempo, but there are some significant differences. You can set times to access certain apps and put the most distracting ones on lock. Stay Focused also has a “strict mode” that prevents you from uninstalling it, so be sure to think carefully before activating the

HOW IT’S CAUSED AND TREATED WHAT TO KNOW ABOUT CARPAL TUNNEL SYNDROME

Surrounded on all sides by bone and sturdy ligaments, the narrow passageway known as the carpal tunnel holds nine flexor tendons and the median nerve. The bones below and on the sides of the carpal tunnel are called the carpal bones, and the band of tissue on top of the carpal tunnel is called the transverse carpal ligament. These boundaries do not give the carpal tunnel a lot of room to stretch or swell. The median nerve is essential for providing feeling and making motion possible in the hands and fingers. Carpal tunnel syndrome occurs when swelling in the tendons surrounding the tunnel puts pressure on the median nerve. This causes numbness, pain, or tingling in the hand and wrist. A number of factors can increase the likelihood of experiencing

carpal tunnel syndrome, including a family history of the condition, repeating the same hand and wrist motions over an extended period of time, or other health conditions, such as diabetes or arthritis, among other factors. Short of surgery, which is necessary in the most extreme cases of carpal tunnel syndrome, there are a number of treatment options. Sometimes it’s necessary to wear a brace or splint, avoid certain activities that might aggravate the condition, take over-the-counter pain medications, or try physical therapy. Our physical therapists can help you understand the pain you’re feeling in your hands and wrists, as well as help you recover and improve their mobility. Give us a call today.

We use our hands for many different tasks throughout the day, from driving to eating and typing to twisting doorknobs. It’s no surprise that the hands and wrists are some of the most common areas where people experience pain. One of the most well-known hand and wrist injuries is carpal tunnel syndrome. This condition can worsen over time, so it’s important to treat it as soon as you can. Here are some important things to know about carpal tunnel syndrome.

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Published by The Newsletter Pro | www.TheNewsletterPro.com

In Motion O.C. | InMotionOC.com

GETTING BACK ON THE TRAILS 3 COMMON RUNNING INJURIES AND HOW TO HEAL THEM The repetitive nature of running means prolific runners can be prone to a number of different injuries. However, if you are aware of the most common injuries, you can better understand the reason for your pain and seek out a plan to recover. Most running injuries naturally occur in the lower leg, where runners feel most of the impact when they exercise. Below are the causes and potential solutions for three of the most common injuries for runners. SHIN SPLINTS resorption process can account for, microfractures form, potentially culminating in a stress fracture. Common causes of shin splints include intensifying your training too quickly or having low bone density. Low-impact exercises are the key to giving your bones time to heal from a stress fracture. TENDINITIS

Shin splints hit the muscles, stress fractures hit the bones, and tendinitis attacks your Achilles tendons. Tendons attach your muscles to your bones, and swelling in the tendons can decrease your strength and flexibility. Like stress fractures, this can be caused by a sudden intensification of training or quick shifts between training shoes and racing shoes. Calf stretches work to improve the flexibility of tendons, and calf exercises can make them stronger. Other common causes of the above symptoms are muscular imbalances, postural deficiencies, and improper training. If your running injuries persist, stop by In Motion O.C. Our experienced physical therapists will know what you should do to get back to your favorite running destinations.

Shin splints are characterized by tenderness along the tibia on the inside of the leg. This dull pain is caused by microtears in the calf muscle that separates it from the lining of the bone. Typically, they are caused by running too often on hard surfaces, like concrete or asphalt, or by a depletion of the support in your running shoes. Running on softer surfaces, getting shoes with plenty of arch support, and properly stretching your calves can help protect you from shin splints. STRESS FRACTURES Stress fractures are caused by an imbalance in a common process called resorption. When a bone experiences stress, the body’s natural response is to build on the stressed area. When a certain area experiences stress more often than the

Inspired by Saveur magazine

Nothing feels more paleo-appropriate than digging into a giant rack of beef ribs. This largely hands-off recipe requires plenty of hands-on eating, making you feel like one of our cave-dwelling ancestors. GRILLED Beef Ribs

Ingredients

• •

1 5-lb. rack of beef ribs

Kosher salt and black pepper, to taste

Directions

1. Heat a charcoal, wood-burning, or gas grill to medium-high. Once heated, move heat source to one side or turn off half of the burners to create an indirect heat zone. 2. Season ribs with salt and pepper and char on the hotter side of the grill, turning occasionally, for 12–15 minutes. Once charred, transfer to the other side of grill and cook until the thickest part of the rib reaches 130 F, about 2 1/2–3 hours. 3. Let meat rest for 15 minutes. If desired, serve alongside grilled veggies.

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PRSRT STD US POSTAGE PAID BOISE, ID PERMIT 411

17332 Von Karman Ave., Suite 120 Irvine, CA 92614

RETURN TO SENDER

Reflecting on Fatherhood

Take a Break From Your Smartphone

Treating Your Carpal Tunnel Syndrome

Healing and Preventing Common Running Injuries

Grilled Beef Ribs

Are All Green Foods the Same?

IT’S ALL GREEN TO ME THE BEST GREEN FOODS TO ADD TO THE MENU

EDAMAME Looking for a filling mid-afternoon snack? Skip the potato chips and help yourself to some edamame. These Japanese soybeans are a familiar sight on sushi menus, but

You need to eat more green foods.

No, this doesn’t mean green Skittles. Green vegetables comprise one of the most important food groups, and most people aren’t eating enough of them. But if you do decide to get more nutrients from green veggies, remember that not all greens are created equal. Dark leafy spinach is basically a superfood, offering protein, iron, vitamin A, and tons of minerals. Meanwhile, iceberg lettuce or celery may fill your stomach up, but they offer little to no nutritional value. Next time you’re at the grocery store, keep an eye out for these top-rated green vegetables that are both delicious and nutritious. AVOCADO They’re tasty, they’re trendy, and they’re great for your eyes. Avocados are a great source of an antioxidant called lutein, which improves eye health. They’re also rich in vitamin E. Researchers have recently noted that people who get most of their vitamin E from their diet tend to have a lower risk for Alzheimer’s disease. It’s all the more reason to enjoy that avocado toast!

they’re also readily available in the freezer section of your local grocery store. Edamame is delicious and a great source of protein, making it the perfect snack. WATERCRESS Step aside, kale; here’s the real queen of green. With more calcium than milk, more iron than spinach, and more vitamin C than an orange, watercress is one of the best greens you’re not eating. With all of these extra vitamins, watercress has been shown to improve heart health, bone health, and even act as an antidepressant. Next time you need a pick- me-up, consider a watercress salad. Your whole body will thank you! Bad childhood encounters with canned spinach or steamed Brussels sprouts are why many people avoid green veggies. But the produce section is full of tasty, healthy options waiting to appear on your dinner plate and improve your well-being.

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In Motion O.C. | InMotionOC.com