M3 PT - December 2021 / January 2022

M3 PT - December 2021 / January 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 / DEC 2021 / JAN 2022

M3 AND ME

HOW COACHING CHANGED MY LIFE It Was Just a Quick Volunteer Job ...

Perseverance isn’t necessarily a skill you can teach, but it can be learned.

Soccer is an amazing medium for personal growth. It allows kids to approach smaller, low-risk versions of the toughest challenges they may have later on in life. If you give a child the chance to recognize their challenges, and show them the path to move past them while encouraging them to take those steps, it gives them an entirely new confidence born out of experience and success. In soccer and almost any life skill, working hard makes a huge difference in performance and, through that, the wins and small accomplishments really show, even though winning is never the goal. Although I was happy coaching for a volunteer league, COVID-19 changed things. My daughters were happy and still playing while following social distancing rules during practices and games as much as possible, but my son didn’t have a team to play on. I started to wonder: How do I get him on a team again? Eventually, I realized I needed to create my own club team so my son could get back to his sport. It was a big commitment since I’d have to start recruiting myself, but it became one of my best decisions ever. A year and a half later, we’ve become a very successful team, and both parents and players are engaged with everything we do. The winning helps, but as I’ve said, the most special part of what we do is help our boys recognize that they’re truly strong, no matter how weak or diffident they might feel at first.

As a practice owner and parent, I don’t usually get time for hobbies. When I had the opportunity to become a soccer coach for my youngest daughter, I had my doubts about whether I’d be good at it or able to commit to it. I had limited experience with soccer despite my active lifestyle. But the league assured me they’d provide all the training and knowledge I needed to get started. Plus, naturally, in a volunteer-led league, it’s important for people to step up to help. I never expected that coaching soccer would become my favorite hobby in the past 10 years. And although I’ve learned many technical aspects of the game through awesome people, it’s not really soccer itself that keeps me coaching. It’s the opportunity to help kids overcome challenges through hard work and practice.

Ten years of coaching soccer have made me not only a better coach, but also a better person and a better boss. Finding people who are right for the job and knowing how to challenge and engage them can make a huge difference at a physical therapy practice or any workplace. Looking at this past year, I can say I’m so proud and pleased to be going into 2022 with a strong M3 PT. This might be cheesy, but I’m looking forward to hitting more goals with you, our clients. Thank you so much for all your support and have a very happy holiday season and New Year.

Soccer is an amazing medium for personal growth. It allows kids to approach smaller, low-risk versions of the toughest challenges they may have later on in life.”

-Raul Lona

LA · 310.275.4137 / WEST HILLS · 747.888.3562 | 1

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Getting the right momentum for a new workout regime can be tough — but it’s easier when you’re achieving your goals with people who are just as dedicated.

In 2022, our Pilates classes can get your year started on the right foot (or hand!). Available NOW at M3PT.com!

What Is Mechanical Low Back Pain? It’s More Common Than You Think

After an accident, you may experience persistent back pain, but you may still wonder to yourself if you’re just imagining it. What is back pain, really? How do we define it? As one of the most common types of back pain, mechanical low back pain arises from trauma (either chronic or sudden) such as a fall, a motor vehicle accident, twisting, prolonged poor posture, mental stress, fatigue, disc extrusion (also known as a slipped disc, rupture, or disc herniation), sometimes degenerative disc disease (also called arthritis), aging, congenital defects, poor flexibility, etc. Causes such as infection, hormonal problems, broken bones, systemic disease, and tumors require serious medical intervention but are very rare and are beyond the scope of this article. Acute low back pain is defined as activity intolerance due to lower back or back-related leg symptoms of less than three months’ duration. Chronic low back pain, therefore, is defined as pain/problems lasting more than three months.

It is next to impossible to determine exactly which tissue is the cause of the low back pain. It could be muscle, ligament, disc, tendon, joint, and/ or other connective tissue. They all can produce similar symptoms and commonly present as pain on one side of the back or across the back. It may radiate into the buttock or into the thigh. Quite often, it will be accompanied by painful cramping of the muscles called a muscle spasm. Furthermore, medical research has shown that X-rays are little help in determining the cause of low back pain except in rare cases such as severe trauma. Magnetic resonance imaging (MRI) is also ineffective — for example, 2 out of 3 people showing disc abnormalities on an MRI have no pain, and 1 in 3 people with disc bulges also report no pain. Health care professionals often call low back pain a “pain in search of a pathology.” This means that a patient’s medical tests will be negative or a test will produce a false positive. The cause may be unknown, but you still need help finding a solution to your pain. A PT can help promote healing in your soft tissue to ultimately help heal and eliminate pain.

Regardless of the duration of mechanical low back pain, the cause is likely to be damaged soft tissue(s), which can stimulate nerves and produce pain.

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A great way to fight pain, especially in the case of arthritis, is to fight inflammation through diet as well as medication or exercise. In fact, an anti-inflammatory diet can be more powerful than you think. When your immune system recognizes something foreign, such as an invading microbe, chemical, or plant pollen, it immediately activates and triggers a process called inflammation. This is useful for getting rid of bad chemicals, but it’s not great when inflammation continues at all hours of the day, even when you’re not fighting off an invading microbe. Many diseases, including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s, can be linked to chronic inflammation. Several types of food cause inflammation. Those include refined carbohydrates (such as white bread or pastries), french fries and other fried foods, soda and sugar-sweetened beverages, red meat, processed meat, margarine, shortening, and lard. “Some of the foods that have been associated with an increased risk for chronic diseases such as Type 2 diabetes and heart disease are also associated with excess inflammation,” says Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health. “It’s not surprising, since inflammation is an important underlying mechanism for the development of these diseases.” Avoid These Foods That Worsen Inflammation

and inflammation remained. This suggests that weight gain isn’t the only factor that causes inflammation. “Some of the food components or ingredients may have independent effects on inflammation over and above increased caloric intake,” Dr. Hu says. On the flip side, Dr. Hu says eating the right foods is a great way to reduce inflammation and the consequent risk of chronic diseases. Blueberries, apples, leafy greens, nuts, and coffee (with no sugar) have anti-inflammatory compounds and may protect against it as well. Tomatoes, olive oil, fatty fish (salmon, mackerel, and tuna), and other fruits like strawberries, cherries, and oranges also help reduce your body’s inflammatory reaction. Just aim for a healthy diet, and you’ll be on the right track — you might even see some significant boosts to your mood and overall quality of life, says Dr. Hu. At M3 PT, we hope these tips help, because we couldn’t agree more! Careful snacking and feasting out there!

Weight gain is also a risk factor for inflammation, but in several studies, even after researchers took obesity into account, the link between foods

Crispy Fish With Brown Butter Sauce

TAKE A BREAK

Inspired by BonAppetit.com

Want to enjoy the decadence of the holiday season without adding too much to your waistline? Swap red meat for fish and serve this delicious, easy dish.

INGREDIENTS DIRECTIONS • 1 tbsp olive oil • 4 5-oz Chilean sea bass or salmon fillets, skin-on • Salt and pepper, to taste • 6 tbsp unsalted butter, cut into pieces • 1/2 cup blanched hazelnuts, chopped

1. In an unheated skillet, add oil. Season fish with salt and pepper, then add to skillet (skin-down). 2. Heat the skillet to medium and cook for 4 minutes. With a spatula, press each fillet down, rotating between fillets every few seconds. When the skin begins to crisp, stop pressing and cook 8–10 minutes, then flip and cook for another minute. Remove the fish. 3. Wipe the skillet clean and return to medium heat. Add the butter and hazelnuts. Heat, swirling continuously, until butter foams and browns. Remove from heat. 4. Stir in lemon juice and season to taste. Pour over fish, garnish, and serve with salad.

• 2 tsp lemon juice • Lemon wedges, for garnish

LA · 310.275.4137 / WEST HILLS · 747.888.3562 | 3

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INSIDE THIS ISSUE

1

Soccer Coaching Changed My Life

2

Pilates Classes Available at M3 PT

2

What Is Low Back Pain?

3

Feasting This Month? Avoid These Foods to Reduce Pain

3

Crispy Fish With Brown Butter Sauce

4

Tips for Spending the Holidays Alone

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

yourself happy. Simply telling yourself that you are not going to have the usual holiday environment can slightly help, but redefining what the holiday means to you can remove a huge weight. Trying new things or looking toward the future are great ways to reduce the stress of spending the holidays alone. Keeping up with old traditions may remind you of what you’re missing out on, so it can greatly help to create your own traditions. Plan ahead. If you know in advance that you’re going to be spending the holidays alone, planning ahead can prevent negative feelings. While being spontaneous can sometimes keep things fresh, it could leave you with a feeling of hopelessness about what to do next. There’s no need for your list to be extensive or highly detailed, but even just planning to watch a movie or cook some of your favorite dishes can give you something to look forward to. Take care of yourself. Just because you’re not seeing people during the holidays does not mean you should forgo your basic needs. Stick to your regular hygiene habits and do not let them get away from you. The same goes for eating and sleeping. Staying clean, well-fed, and well- rested goes a long way toward improving your happiness. As with all mental health advice, what works for some does not work for everyone. Do what you think will work best for you and help you keep your thoughts happy.

Boost Your Mood With These Tips Spending the Holidays Alone?

Many Americans spend the holidays alone every year, and the pandemic has only made it more difficult for people to see their loved ones, as travel has become more restricted and strenuous. If you’re one of these people who are spending their first holiday season alone this year, here are a few strategies you can try to make the situation a little easier. Don’t hold yourself to the usual standards. One of the best things about spending the holidays alone is that you can do things your way. You don’t have to worry about meeting everyone else’s standards. Instead, you only have to make

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