M3 PT - May 2019

M3 PT - May 2019

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 / MAY 2019

M3 AND ME

If I had to describe my mother in one word, it would be tenacious. From well before I was born to this very day, she has met challenge after challenge head-on, rolling up her sleeves and doing the impossible. With Mother’s Day right around the corner, I can’t help but reflect on this incredible woman and the ways she inspires me to this day. To leave your home for a foreign country takes courage and drive (two attributes my mother has in spades). Originally from Ensenada, Mexico, she dared to dream of giving her family a better life. Just before I was born, my parents started the process of legally immigrating to the United States. They faced many roadblocks along the way, but once my mother sets her mind to something, she doesn’t stop until she makes it a reality. This tenacity to get the job done has certainly rubbed off on me. Earning a clinical doctorate in physical therapy and becoming a business owner takes a lot of perseverance. Thankfully, whenever I set out to do something, I can’t help but buckle down and get it done; that’s just the way I was raised. Unfortunately, I didn’t inherit my mother’s attention to detail. Having worked in a receiving department overseeing computer parts, she thrived on the precision the job required. In all aspects of her life, she never fails to miss the small things. When my siblings and I had school events we had to dress up for, she’d drive all over town until we had the exact outfits we needed. When holidays rolled around, she would leave no stone unturned until she found the perfect decorations. Even today, when my parents are having work done on their house, my mother will be the one to take out the tape measure and double-check the contractor’s work. LOVE, COURAGE, AND DREAMS LESSONS FROM MY MOTHER

matter what challenges she was facing. As immigrants, our parents had to expend a lot of energy just to keep a roof over our heads, but that didn’t stop her from going the extra mile for us. No matter how long she worked, no matter how tired she was, nothing would stop our mom from giving us all her love and support. Looking back, it’s clear my mother’s inner strength came from her willingness to dream big. She didn’t come to the U.S. just for her family to survive; she wanted us to build a happy life.

Whenever a neighborhood got rough, she’d lead the effort to move us out and kept pushing until we landed in suburbia. She wanted

nothing but the best for her kids and wouldn’t rest until we got it. In many ways, our mother is the embodiment of the American dream. It’s my mother’s courage to take risks and dream big that inspires me most. I do my best to pass on those

values to my own kids, letting them know that it’s okay to fail. So long as they have a vision and the tenacity to follow it up, they’ll find success in the end.

Mother, thank you for pouring so much love and hard work into everything you do for our family. In so many ways, we wouldn’t be where we are today without you. Because of the dreams you dared to follow, your kids and grandkids are living out their own. It takes strong women to make good men. Mom, thank you for helping shape the man I am today.

Happy Mother’s Day, I love you!

If there’s one thing my mother focused on more than anything, though, it was her children. My siblings and I were always her No. 1 priority, no

–Dr. Raul Lona

LA · 310.275.4137 / WEST HILLS · 747.888.3562 | 1

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SOAK UP THE SUN WITHOUT DAMAGING YOUR SKIN 4 TIPS FOR HAPPY SUMMERTIME SKIN

Summer is a wonderful time of year for your health. The warm weather encourages outdoor activities, and the vitamin D produced by sunlight can boost your mood. Unfortunately, sunshine can also do a number on your skin. Here are a few tips to protect your skin while having fun in the sun. DON’T FORGET THE SUNSCREEN! People of all complexions should wear sunscreen every day. Even if you aren’t at the beach, harsh sunlight can still damage your skin when you’re walking around or driving your car. Dermatologists recommend applying sunscreen with SPF 30 first thing in the morning and reapplying periodically through the day. Pro Tip: Don’t put the sunscreen away when it gets cold. The sun is still harmful in the winter months. WANT A TAN? GO SUNLESS! Though popular, that “sun-kissed” look is actually a sign of skin damage caused by harmful UV rays. If your summer look just isn’t complete without a tan, consider

using a sunless tanning product. The Mayo Clinic states, “Topical sunless tanning products are generally considered safe alternatives to sunbathing, as long as they’re used as directed.” So read the directions and enjoy a great summer tan while keeping your skin safe. TAKE COOL SHOWERS. Hot showers are relaxing, but they also dry out your skin, especially in the heat of summer. Do your skin a favor and turn down the temperature. As a bonus, taking a cool shower after sweating can reduce acne breakouts. STAY HYDRATED. Hydrated skin is happy skin, so keep a water bottle handy. Start by swapping a sugary beverage at mealtime with a glass of water instead. Another healthy way to get extra water is by snacking on fresh fruits and vegetables. Certain summer fruits, like melons, have high water content and are full of vitamins your body craves. There’s a lot to love about the summertime. With these tips, your skin can love it too.

HOW PHYSICAL THERAPISTS CAN HELP SCIATICA WITH NERVE GLIDE EXERCISES

TYPES OF EXERCISE Most exercises a physical therapist will recommend are designed to improve flexibility, such as nerve glides, bird dogs, and knee-to-chest stretches. These movements aim to loosen your nerves and muscles and increase your flexibility, which allows you to move naturally without pain. The exercises may differ depending on how severe your sciatica is. A therapist will create custom treatments for their patients to address the particular issues they’re experiencing. Contacting your physical therapist as soon as you start feeling pain or numbness in your lower back and legs can help prevent the problem from worsening. If you’re experiencing pain in your lower body, contact our offices today. Our therapists will give you a full examination to correctly diagnose the problem and start on the best treatment plan for you.

If you’re experiencing pain, numbness, weakness, or tingling in the lower back and in either or both legs, it may be caused by sciatica. The large nerve that runs down the lower back and each leg is called the sciatic nerve. When it is injured or there’s abnormal pressure on it, it causes the above symptoms. WHAT IS SCIATICA? Sciatica can be caused by a number of different problems including herniated disks, natural wear on the spine, degenerative arthritis in the spine, injuries, or infections. Many individuals can get sciatica, but it most commonly occurs in pregnant women; those who are overweight, adding pressure to their spine; people ages 30–50; and those who have experienced wear and tear. TREATMENTS A physical therapist can help relieve the pain caused by sciatica through several exercise treatments. Therapists use exercises that typically focus on three areas: aerobic conditioning, strengthening, and stretching. Through treatment plans, patients can heal quickly and drastically reduce their chance of experiencing more pain in the future.

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HIT THE DIAMOND DON’T LET AN INJURY STRIKE OUT YOUR LITTLE SLUGGER

Little League season is in full swing. We want to wish all the young athletes the best of luck and remind them to stay safe. While baseball is not a contact sport, like any physical activity, injuries can happen. Here are a few things parents need to be aware of when their children are up to bat. COMMON LITTLE LEAGUE INJURIES: • Little League elbow • Little League shoulder • Knee pain • Ankle sprains • Concussions The biggest risks baseball players face are overuse injuries related to the UCL or shoulder. These injuries are most prevalent between the ages of 11 and 17. As athletes reach skeletal maturity, around 14 years of age, overuse complaints can become ligament, tendon, or muscle injuries. HELP YOUR ATHLETE AVOID INJURY Make sure your child’s coach has the team doing dynamic warmups before each practice or game

and that they adhere to accepted guidelines for maximum pitch count and rest days.

Coaches should not prioritize wins over injury prevention. It’s time to retire the idea of “no pain, no gain.” While kids shouldn’t quit just because they feel tired, young athletes need to feel comfortable telling their coach when they’re suffering from real pain, and their coach should respond appropriately. If your athlete doesn’t want to speak up about an injury because they’re afraid of letting down their coach or their team, it’s time to have a conversation with their coach. WHEN TO CALL M3 PT As we discussed a few months ago, childhood injuries are very different than injuries in adulthood. Your child’s physical therapist needs to be aware of these differences in their anatomy and physiology in order to help them heal properly. Our pediatric therapists at M3 PT have studied for years to do just that. If an injury is threatening to keep your athlete on the bench for the rest of the season, give us a call at 310.275.4137. Find out how our physical therapists can help them get back into the game.

CHIPOTLE BLACK BEAN BURGERS

TAKE A BREAK

INGREDIENTS

• 2 cans black beans, drained and rinsed • 1/2 medium onion, roughly chopped • 3 cloves garlic • 2 tablespoons chipotle peppers in adobo sauce • 2 teaspoons cumin • 1 pinch salt

• 1 tablespoon cornstarch • 1 handful fresh cilantro • 1 teaspoon Sriracha • 1/2 cup gluten-free rolled oats • 1–2 tablespoons olive oil

DIRECTIONS

1. Place half the black beans, onion, and garlic in your food processor. Blend for 20–30 seconds until combined. Add chipotle, cumin, salt, cornstarch, cilantro, and Sriracha. Blend for another 10–20 seconds. 2. Transfer to a large mixing bowl. Stir in oats and remaining black beans. 3. Heat olive oil in a large skillet over medium heat. Form mixture into patties and carefully transfer to skillet. Cook for about 5–7 minutes until bottom is browned and set. Very carefully flip and cook for an additional 4–6 minutes until opposite side is browned and set as well. 4. Serve immediately, or store refrigerated in an airtight container for up to 1 week.

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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

Lessons From Raul’s Mother

2

Is Summertime Bad for Your Skin?

2

What Is Sciatica?

3

Watch Out for These Little League Injuries

3

Chipotle Black Bean Burgers

4

How to Travel Sustainably

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

and they struggle to reduce energy because guests leave their lights and televisions on. However, many luxury resorts, woodsy cabins, and even entire countries have opted to make eco-tourism easier. If you’re looking for a region of the world committed to preserving nature, look no further than Iceland, Finland, and Sweden, which are ranked the three most environmentally friendly places in the world. DO GREEN Man-made attractions like the Egyptian pyramids and Machu Picchu are some of the world’s greatest wonders, but Earth itself is pretty breathtaking. Check out natural attractions while hiking or camping in preserved forests, or soak up all the Caribbean has to offer by snorkeling, scuba diving, sailing, kayaking, canoeing, and paddleboarding. When you’re mindful of your surroundings and remain unobtrusive, there are endless outdoor activities you can explore. Some locations even partner with environmentally conscious organizations you can donate to or volunteer with. Opt for a green vacation and know that while you relax, the earth is getting a little relief too.

GET OUT THERE WITH THESE ECO-TOURISM TIPS

Vacations can come with great expense, and not just for your bank account. According to a 2018 study published in Nature Climate Change, travel accounts for 8 percent of global greenhouse gas emissions. Cut through the greenwashing and do your part to lessen these emissions by traveling sustainably. TRAVEL GREEN When possible, trains, hybrid buses, and carpooling are great alternatives to larger, more environmentally intrusive travel methods. Large cruise liners are detrimental to oceans, and airplanes emit large amounts of toxins into the air. However, you can cruise and fly with the earth in mind. Some cruise lines are working to reduce their impact by installing more eco-friendly lighting and materials, and flight experts recommend using “green” airports, choosing fuel-efficient airlines, staying longer, and traveling less. If anything, it’s an excuse to extend your European vacation! STAY GREEN Where you stay impacts the environment as much as how you get there. Hotels use copious amounts of water for bathing and laundry,

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