M3 PT - July 2018

M3 PT - July 2018

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 / JULY 2018

M3 AND ME

A MOVING STORY INCREASING ACCESS TO QUALITY REHABILITATION MEDICINE IN GUATEMALA

physician, who reached out to Move Together to collaborate on this project. He had been experiencing back pain and was forced to drive over an hour to the closest city to get the help he needed. Looking around his community, he realized there was a real need for a local therapy clinic and reached out to Move Together to collaborate. At times, it may be easy to forget that many communities don’t have access to health care. On one of our first days doing treatments and evaluations, one woman came in having difficulty standing, and she was hardly able to walk with two canes. She was experiencing lower back pain with radiating pain into her legs, a common condition in the U.S. But without access to care, it can become extremely debilitating. Thankfully, our team was able to relieve her pain and get her moving comfortably using one cane, and she was able to enjoy lunch with her family that afternoon. Although it was great to help individual patients move better through physical therapy, the real importance of the trip was to ensure that the people of San Pedro Sacatepéquez continued to receive quality care in the years to come. It wouldn’t be enough to go in, treat patients, and leave. We had to help establish a sustainable clinic run by local professionals. Together with local municipality workers and Guatemalan health care professionals, we were able to set up a fully functional clinic in an unused wing of an existing medical building. We worked to beautify the outside and inside of the building, including painting, gardening,

and cleaning, to create a healing environment for future patients. It was great to see that no one in the group was above doing

Most physical therapists have what I like to call “the altruism gene.” If it weren’t for student loans and the need to feed our families, we’d give our services away. One of our newer therapists, Nicole Bartels, is an embodiment of this giving spirit, combining her lifelong passion for service and social justice with her skills as a physical therapist. Nicole recently returned from a service trip to Guatemala, where she helped rural communities get access to physical therapy care. Our clinic couldn’t be more proud, and I couldn’t be happier to share her story with you. –Dr. Raul Lona Yes, last month, I was fortunate enough to work with a great nonprofit: Move Together. Partnered with the American Physical Therapy Association, the organization strives to “increase access to quality rehabilitation medicine around the corner and around the world.” I volunteered with Move Together to aid them in their efforts to collaborate with local city officials and medical professionals to increase access to quality PT services in Guatemala. In mid-May, our group of 24 volunteers made the journey to the south-central part of the country. Our goal was to establish the first rehab clinic in the municipality of San Pedro Sacatepéquez, something that would not have been possible without collaboration with the local city officials, physicians, and physical therapists. In fact, it was the local mayor, also a Thanks, Raul!

this type of work because everyone cared so much about the future of the clinic and knew that this space would one day allow more people to receive the quality health care they deserve.

One of the most important values of Move Together is sustainability, and the organization makes every effort to ensure their projects will last. If the clinic Move Together established last year in Villa Nueva, Guatemala, is any indication, it’s going to be a big success. The Guatemalan PTs working this clinic have been providing care to 700 patients per month who otherwise would not have had access to PT. So far, it has proved to be valuable and sustainable! I’m incredibly grateful to have gone on this trip with such compassionate, driven individuals. To my patients and M3 team members who wished me a warm welcome when I returned to L.A., thank you for your awesome support! While we were able to increase access to PT in one area, there is still a lot of work to be done to help create a healthier world. Move Together is currently raising funds to stock a new hospital in Guatemala with rehabilitation tools and equipment. They also support local pro bono projects in the U.S.! If you’d like to give your support to this important cause, please visit MoveTogether.org to learn more.

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3 REASONS TO WORK OUT WITH A FRIEND STAY ACCOUNTABLE WITH THE BUDDY SYSTEM

When you work out alone, it can be tempting to cut corners and get comfortable. After all, if you cheat on a pullup or don’t swing that kettlebell as high as you should, who will know? That’s where a workout buddy comes in. Here are three ways hitting the gym with a friend can make your workouts safer and more effective — and a lot more fun!

shape than you, the drive to close the gap between your capabilities can be a big motivating factor.

Psychologists call this mental push to avoid being the weak link the “Köhler effect.” In small groups, those who begin weaker often push themselves to improve the most. Why not put this psychological phenomenon to work for you?

ENSURE PROPER FORM

STAY ACCOUNTABLE

When you don’t perform an exercise correctly, you may not even be working the right muscles, which makes all of your hard work pointless. At best, you’ll cheat yourself out of the full benefits of your workout. At worst, you risk injury. By working out with someone else, you can spot one another and keep an eye out for lapses in form. You and your partner can keep each other honest, ensuring your routine stays safe and effective.

The most valuable reason to have a workout buddy is accountability. Just having a dedicated person to ask you if you’ve met your fitness goals can have a significant impact on how regularly you exercise. In fact, something as simple as a bimonthly check-in has been shown to help people increase the amount of time they spend working out. A Stanford University study on the impact of social support on physical activity found that an occasional check-in boosted test subjects’ workout times by an average of 78 percent. This is part of a growing body of research that suggests positive social support may be a key factor in motivation. Even if you can’t actually exercise alongside your workout buddy, just checking in on one another’s goals can make a huge difference.

GET A LITTLE COMPETITIVE

Whether you make your workouts explicitly competitive or not, working out with someone is a great way to subconsciously push yourself to improve. Even if your partner is stronger, faster, or in better

PILATES AND PHYSICAL THERAPY STAYING FIT WHILE YOU RECOVER

What do athletes, dancers, and those at various stages of physical rehabilitation have in common? Many of them are helped by and love to do Pilates. Not only does this popular exercise method scale to a wide range of athletic ability, it can also work hand in hand with physical therapy treatments. That’s because Pilates builds on many of the core elements of rehabilitation.

holistic approach. The method does this by emphasizing accuracy and precision in movement. Pilates isn’t about how many reps you can do or how many pounds you can lift. It’s about moving and stretching with confidence.

ADAPTABILITY

BALANCE AND COORDINATION

Because Pilates doesn’t set thresholds for physical performance, it is a highly adaptable exercise method that can be scaled and modified to meet an individual’s rehabilitation needs. That’s why many health care providers introduce specialized Pilates exercises into their rehabilitation programs. Workouts can be tailored to your individual needs, ensuring a safe and effective workout. Along with these benefits, there’s the simple fact that Pilates is a fun, effective way for folks to get and stay in shape. That’s why M3 PT utilizes a Pilates-based approach to rehabilitation for those in our community who want to maintain and improve their well-being. To learn more about our Pilates Treatment and Wellness Programs, give us a call and find out if working with one of our Pilates experts would be the right fit for you!

Research suggests that Pilates can help improve balance and overall coordination. The diverse range of exercises work to help retrain your body parts to work in tandem in a variety of ways. Furthermore, Pilates works to strengthen your hip and leg joints, which are key for your body’s stability.

WHOLE-BODY TRAINING

Pilates is different from many exercises in that it does not isolate muscle groups but instead takes a

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TREATING LOWER BACK PAIN

Lower back pain is incredibly common in adults and stems from a variety of sources. The American Chiropractic Association estimates that 80 percent of us will experience back pain at some point in our lives. While some of these instances may be relatively benign, stemming from something as simple as a bad night’s sleep, back pain can also be a sign of more serious conditions. The difficulty is that it can be hard to tell the difference between short-term back pain and a chronic injury. While it can be tempting to “wait and see” before seeking professional help, this often leads to the condition worsening over time. This is even true of the more benign, easily fixable back issues stemming from poor posture or lack of exercise. If you aren’t able to identify and correct the source of the issue, your pain will likely persist or get worse. Does this mean you should hurry off to the doctor’s office at the first twinge of pain? No. But you should pay attention to the signals your body is sending you. In general, keep an eye out for these warning signs:

• The pain persists after a week. • The pain extends beyond the back. • The pain began directly or shortly after a fall or accident. • You experience numbness or fatigue. • The pain is worse under certain circumstances. These can all be signs of chronic pain or other severe conditions. When pain extends beyond a week or you experience any of these other warning signs, it’s time to get a professional opinion. Manual therapy and other physical therapy modalities can help you get back to moving pain-free. All bodies are different, but as a general rule of thumb, the earlier you seek treatment, the more effective it is likely to be. At M3, we specialize in taking a holistic approach to care. We’ll look at the big picture to get to the source of your pain so we can get you the most effective treatment. That said, we aren’t miracle workers. The longer you wait to seek treatment, the more difficult treating your back pain becomes. If you or a loved one has been living with back pain, even in the short term, please reach out to us.

TAKE A BREAK

CHARRED CHILI-CHEESE CORN

INGREDIENTS

• 4 ears of corn, husked • 4 tablespoons high-smoke-point oil, such as canola or vegetable • 1 large shallot, thinly sliced • 1/2 red chili (such as Fresno)

• 2 ounces fresh cotija cheese (or feta), crumbled • 1/4 cup cilantro • Salt and pepper, to taste

or jalapeño, thinly sliced • 1/4 cup fresh lime juice

INSTRUCTIONS

1. Heat grill to medium.

2. Brush corn with 2 tablespoons oil and grill until visibly charred, 10–12 minutes. 3. Cut kernels off cob and combine with shallots, chilis, lime juice, cheese, and remaining oil.

4. Season with salt and pepper, garnish with cilantro, and serve.

Inspired by Bon Appetit magazine

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

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INSIDE THIS ISSUE

1

Therapy and Philanthropy: Meet Nicole Bartels

2

Do You Need a Workout Buddy?

2

The Exercise That Works With Rehab

3

Take Quick Action on Lower Back Pain

3

Charred Chili-Cheese Corn

4

Must-See Swimming Holes of the World

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

SECRET SWIMMING HOLES OF THE WORLD Summertime is for swimming, but why settle for a community pool when you can have access to the most beautiful swimming locales in the world? These three exclusive, little-known spots are sure to take your breath away. EXCLUSIVE SPOTS YOU MUST SEE TO BELIEVE DOS OJOS, MEXICO The Spanish translation of the name for this magical system of caves is “two eyes,” and you’ll want to have yours checked after you see this swimming hole. When limestone bedrock collapses, a sinkhole called a “cenote” is formed. The previously unearthed water from the natural aquifer balances a color palette of earth tones with the most majestic shades of blue you’ll ever behold. The calling cards for these bodies of water are the Blue Eye and the Black Eye. Both offer unforgettable experiences, but the price of entry is a hefty sense of adventure. You’ll need a full set of scuba gear to get to either hole. HALI’I FALLS, HAWAII

With its spiral staircase of waterfalls, this remote jungle location offers up more than one unique spot to take a plunge. Visitors never fail to be awestruck by the deep blue-green hue of each pool created by the four cascading waterfalls. Hali’i means

THE BATHS, VIRGIN GORDA

“to spread out,” which is precisely what each waterfall does, showcasing a serene experience unlike any other. But the beauty of this one-of-a-kind experience is only outdone by its exclusivity. To reach these pools, you’ll have to hike through dense forest, deep marshes, and wide-open pastures of sugar cane.

A day in the Caribbean is like living every moment inside a beautiful pastel painting. The elegance of this location in the British Virgin Islands will make you feel like you’ve been transported into a cathedral. The large boulders and natural rock formations create shallow caves that will captivate your eyes as you wade through the water in wonder. When you exit, you’ll witness the sight that gives this beautiful spot its name. A handful of 40-foot granite boulders form private pools as if that was what they were made for.

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