M3 PT - June/July 2022

M3 PT - June/July 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 / JUNE/JULY 2022

M3 AND ME

OUR WONDERFUL PT AIDE SAYS GOODBYE WE’LL MISS YOU, ELIZABETH!

Hi, newsletter friends! I’m Elizabeth, a PT aide here at M3 PT. You may remember meeting me before or after one of your PT sessions. Here at the clinic, I greet patients, take them to their room, and let the PT know they’re ready for their treatment. Then, when the patient is done with their session, I will provide them with extra modalities that help them with pain management. These methods will help enhance the physical therapy they just received. Before entering this field, I was a pre-med student at the University of Southern California. I always wanted to be in the health field, and at first, I wanted to do something involving sports. I was on the USC’s men’s rowing team, and I would help my teammates with microadjustments. I thought this experience would be great practice for sports medicine.

My own experience with physical therapy showed me how important it is. I can empathize with our patients because I’ve been in the same position they’re facing. Seeing patients come in for their therapy sessions and then leaving with a smile on their faces is very rewarding. I love being a part of their healing process and interacting with them. Even if I wasn’t conducting the therapy session, helping them before and after their exercises made me feel like my hands were a part of their recovery. One of my patients told me something once I took to heart and keep with me to this day. They told me, “How loud does your body have to scream at you before you listen?” Most people wait until it’s deafening to seek help. But this is what makes physical therapy unique and preventive, because even if your body is yelling at a whisper, we’re listening to it. I want to help people live their life without pain — I want to hear that whisper and help prevent more pain from occurring. I’ve enjoyed my time here, and with this experience, I’ve realized this is what I want my career to be. This month, I will be leaving M3 PT and going to physical therapy school. I began working here to earn hours to apply and attend PT school. I found this position while in one of my college classes. My TA told the class about an opening at M3 PT, and I immediately applied — it was like my sign to take this opportunity. My time here has been extremely rewarding, and I can’t wait to see what’s next in this journey. I want to thank all of the physical therapists and front office staff for being fantastic at their jobs and showing me that physical therapy is the coolest profession ever. I’ve found something I want to do for the rest of my life, and I can’t thank you all enough for being there with me. I look forward to what the future holds. I will miss everyone at M3 PT, but I will have memories to last me a lifetime.

But everything changed once I got injured myself.

I had chronic pain for four years, and then, one day, I decided to go to physical therapy. During my sessions, I thought the physical therapists had the coolest jobs ever. I kept asking them questions like, “What do these exercises do?” “How does it affect this part of my body?” I was so interested in what they were doing, and my love for physical therapy grew because, for the first time in four years, I wasn’t experiencing chronic pain.

I want to help people live their life without pain — I want to hear that whisper and help prevent more pain from occurring.

-Elizabeth Lam

LA · 310.275.4137 / WEST HILLS · 747.888.3562 | 1

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Sometimes it just doesn’t feel like we have enough space in our homes. However, there might be a few spaces hiding in plain sight that you can utilize, like a closet! Not sure how to start? Check out these three closet transformations. Office Space If you have a walk-in closet that isn’t full of clothes or boxes, you may benefit from turning it into a home office. Ensure you’ve got proper wiring and adequate space for a chair, put a desk inside, set up your computer, and get ready to work in cozy comfort. Dressing Room Our closets are designed to hold our clothes, but where do you try them on? You can convert any size closet into a dressing room with the right use of mirrors and light. Bar Small closets can easily be turned into bars. Simply put your furniture inside, add your preferred drinks and mixers, and take a sip! RE-INVENT YOUR CLOSET SPACE

3 WAYS TO TREAT AND PREVENT THEM! TIRED OF TOE CRAMPS?

A foot cramp can occur at any time. Maybe you were asleep, completing errands, or relaxing at home. When you experience toe cramps, the pain can range from mild to intense and last a few seconds to a few minutes. Luckily, these cramps aren’t usually a reason for concern — but that doesn’t mean they aren’t annoying! Let’s look into what causes these cramps and how you can treat and prevent them from happening. Two Main Causes 1. Poorly Fitting Shoes If your shoes are too tight or too loose, pressure can be added to your toes and

the pads of your feet and toes. Be sure your feet fit comfortably within whatever shoes you’re wearing to prevent any stress on your feet. 2. Muscle Injuries Injuries and strains in your feet, toes, or calves can cause toe cramps or soreness. In addition, these injuries can cause weakness in your toes, which makes them sensitive to pressure and stress. Common muscle injuries include overextension, a fall or blow to your foot or leg, or overextending a muscle, tendon, or ligament. There are dozens of muscles that help your foot and toes move. Tightness in any of these muscles can cause muscle spasms or pain.

Stretching allows more circulation to your feet and can reduce pain, stress, and tension in your muscles. • Massaging: Massage your feet, legs, and ankles to help reduce muscle spasms. Sometimes, knots or pressure within your muscles can cause pain. Your feet will feel more relaxed by applying pressure to these tight areas. • Hydrating: Sometimes, your feet and toes can cramp because you’re dehydrated. Drinking water can help blood circulation and move nutrients and oxygen throughout your body. That’s why drinking tons of water is crucial after an injury or surgery. Foot and toe cramps can be challenging and sometimes painful. If you find yourself with painful foot or toe cramps, allow your friends at M3 PT to help! We will be happy to listen to your concerns and provide you with solutions so you can continue to live life without any pain.

surrounding areas. This pressure can cause toe cramps, especially if your shoes put your toes in awkward positions. If you like to wear high heels, the height of the heel can

How to Treat and Prevent Cramps • Stretching: Flex and extend your

toes 5–10 times. Then stretch your feet and ankles by rotating them clockwise, then counterclockwise 5–10 times.

arch your foot in a way that puts additional pressure on

2 | WWW.M3PT.COM

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What Are Resistance Bands? How Can They Be Beneficial?

Resistance bands are a safe and low-impact option for all ages, especially for rehabilitation. These elastic bands can be used for various exercises, which is great if you want to work on different body parts. How can they be beneficial? Because of their versatility, there are many benefits to incorporating resistance bands in your workout or rehabilitation routine. Each resistance band has a different resistance level — some stretch out more than others. This can make exercises more difficult or easier, depending on how resistant the band is. Here are some of the benefits of using elastic bands. 1. Help Focus Control The best way to strengthen your body is by using free weights. But it can be difficult to control your movements with free weights. This is when resistance bands come in handy. It may be challenging at first, but after regular use, the bands will help you remain in control of your muscle and body movements — remember to keep some tension on the band.

2. Fundamental for Functional Training More movement is involved when using resistance bands than with traditional exercises. However, the bands are great for working your joints and allowing you to work on natural movements you use in your daily life. 3. Alternative to Machines Machines can help you learn the basic movements, but they can be restrictive and force you to move unnaturally. Once you understand the basic movements, resistance bands can help you with those movements and give you the best results — they work your muscles entirely from extension to the contraction. Resistance bands can be incorporated into your daily routine and rehabilitation. If you have any questions about them and how to use them, ask your physical therapist for exercises and movements you can do to improve your focused area.

Resistance bands are an item physical therapists may use during sessions. They may even give you one to bring home. You may wonder how resistance bands work and how they can benefit you and your body. Let’s find out! What are resistance bands? These elastic bands are used to add tension or resistance during exercise. They can make movement more difficult or give you that extra push. In addition, they help strengthen the “stabilizer” muscles, which support larger muscles and joints they surround. By strengthening the supporting muscles, it reduces the risk of injury.

TAKE A BREAK

VEGAN CHOCOLATE CHIA PUDDING Inspired by BBCGoodFood.com

A low-calorie and vegan pudding?! Yes, please! The best part is it only takes 5 minutes to make.

INGREDIENTS

• 1/2 cup chia seeds • 14 oz unsweetened almond milk or hazelnut milk • 3 tbsp cacao powder

• 2 tbsp maple syrup • 1/2 tsp vanilla extract • Cacao nibs • Frozen berries of your choice

DIRECTIONS

1. In a bowl, mix all ingredients except cacao nibs and frozen berries. 2. Whisk to combine. 3. Cover and refrigerate for 4 hours or overnight until thickened. 4. Spoon pudding into glasses and top with cacao nibs and frozen berries.

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

Listen to Your Body — Even if It’s Whispering

2

3 Alternate Ways to Utilize Closet Space

2

Be Sure You’re Drinking Lots of Water

3

Add This Item to Your Exercise Routine

3

Vegan Chocolate Chia Pudding

4

Is Travel Insurance Worth Your Money?

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

TRAVEL INSURANCE: SCAM OR SAVIOR?

If you’ve ever booked a plane ticket or hotel stay online, you’ve probably been offered an opportunity to “protect” your purchase for an additional fee. Since you’re spending big dollars on your trip, you may have hovered over the option, wondering if it’s a wise investment or a quick money-making scheme. Before you buy, you should know that trip protection and travel insurance are different. When you book directly through the airline or hotel or on a travel website like Travelocity or Expedia, they offer you trip protection. These plans often provide nothing more than a voucher you can use to reschedule in the event of a cancellation — something you won’t need if you book refundable accommodations. But you can also purchase travel insurance through a reputable third party, and these policies offer cash refunds if your trip is canceled or interrupted. They also typically cover lost or damaged bags, and high-quality policies will cover medical emergencies that occur at your destination. But there may be restrictions, so always make sure you understand the terms and buy coverage that offers the protection you want.

it? The risk you’re willing to take is up to you, but remember the amount of money you’re spending on travel and consider whether it’s worth protecting your investment. While you may decide against travel insurance for your weekend trip two states away, experts recommend always purchasing it for international travel or cruises due to the higher cost and potential for things to go wrong. The price, they say, is usually worth the peace of mind.

If you’re going to purchase travel insurance, you should take the time to shop around, just like you did with your accommodations. Not all plans are created equal, so

read the fine print and make sure you understand what is covered — and what is not. The last thing you want is to spend your hard- earned money on a policy

It can be hard to swallow the idea of paying more to insure yourself against an event that probably won’t happen. So, can you skip

that leaves you holding the bag.

4 | WWW.M3PT.COM

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