OPTM PT - August/September 2020

OPTM PT - August/September 2020

MOTION Monthly Practicing Positivity

As We Overcome This Pandemic

When I learned that Aug. 1 is National Mountain Climbing Day, I knew what I had to write about this month. I’m not an avid mountain climber and have not scaled huge cliffs; instead, I see this year as a mountain we have all collectively been climbing together. When the clock struck midnight on a new decade this past January, none of us could have predicted what was coming just months later. As Californians, we were some of the first citizens in the U.S. to feel the effects of COVID-19. When Gov. Gavin Newsom enacted shelter-in-place orders in mid-March, I made the difficult decision to close OPTM Physical Therapy of Saratoga. There were too many uncertainties, and I would never imagine putting my patients, employees, or their families at risk because of this unknown. We later learned that the clinic could have stayed open, but I felt it was best to close until we had a better idea of what we were facing. During that time, I kept our staff actively engaged as a team. I updated them weekly with honest and positive explanations of the steps we were taking as well as possible forecasts for the future. One of my biggest goals was to remain positive, and I knew this communication had to be frequent. With that in mind, I also knew I had to be honest with the team. It would be just as detrimental to promise false hope through blind optimism. This was key to our ability to adjust and thrive. After all, we are a family at OPTM of Saratoga. This break could have been devastating for all of us, and I wanted to do all I could to remedy it. Our regular meetings helped us all to stay connected, while our team’s weekly happy hours were a nice respite! I also spent my days researching recommendations and findings from the Centers for Disease Control and Prevention (CDC), the World Health Organization (WHO), and the American Physical Therapy Association (APTA). I wanted to ensure that once we did come back to the office that it was safe, and we could all perform our jobs to the best of our abilities without

risking exposure or spread. We’re continuing these safety protocols today. These include requiring everyone to wear masks, practicing social distancing, cleaning each piece of equipment with hospital-grade disinfectant after each use, wearing scrubs at work to limit our outside germ spread, and spreading out our shifts, so we aren’t all crammed into the office at once. We’re also screening our staff — and the addition of our telemedicine platform offers patients an opportunity to do their physical therapy online in the comfort of their home. Admittedly, getting to this point wasn’t easy. I had to do a lot of research and participate in honest conversations with staff. I couldn’t sugarcoat what was happening, but I also wanted to remain positive and grateful. I knew that if we banded together, we would make it out of this together. There have been downfalls, of course, but I’m proud to say that at OPTM of Saratoga, we have conquered this mountain together. Today, I feel very safe coming to work. I know my staff is doing all they can to prevent spread as they work diligently to protect our patients. We’re getting busier every day, continuing to offer telemedicine options for our clients, and growing in ways that would not have been possible without patience, transparent communication, and hard work. We’re far from defeating this virus, but I believe we have to remain positive and practice gratitude in order to thrive. A lot of businesses, families, schools, and individuals were hit very hard by COVID-19. I feel blessed that OPTM of Saratoga has remained viable to this point. We couldn’t have done this without coming together, remaining positive, and leaning on one another.

We will succeed in this uphill battle against 2020. It may be difficult and exhausting, but we can come together and make it to the other side. Thank

you for joining us and trusting us on this journey. –Dr. Fabrice Rockich

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DON’T GET DISJOINTED Taking Care of Your Joint Health for a Pain-Free Life

SUCCESS STORIES

Your body shows normal signs of wear and tear as you age. Books get harder to read, a few more wrinkles appear on your face, and the TV seems to get more difficult to hear. But there’s one sign of aging that you don’t have to succumb to: joint pain. When you actively protect, strengthen, and eat for your joints, you can age without all the creaks and groans. (And it’s never too late to start!) The easiest way to protect your joints is to start with how you move and to continue to move. It may seem counterintuitive, but moving your joints keeps them limber, strong, and healthy. The more regularly you move, the healthier your joints will be. However, you have to move in a way that protects your joints. For example, if you work out regularly, incorporate low-impact workouts like yoga or walking to give your joints a rest. When you ramp up the intensity with jumps, running, or heavy lifting, land softly and keep your knees and elbows bent. This evenly distributes the pressure to your muscles, rather than forcing immense amounts of weight onto your joints. After working up a sweat, consider what fuels your body. High-sugar and processed foods are only going to increase the inflammation in your joints, causing them to stiffen and inflict pain. If you’re in that state, stick to colorful foods, such as berries or leafy greens, and nuts to decrease inflammation. To avoid inflammation all together, opt for lean proteins, calcium-rich snacks, and foods that are packed with omega-3 fatty acids. Look for fish, vegetables, and low-sugar dairy products to fortify your joint-friendly diet. For a helpful reminder, choose foods that are great for your bones. If you find yourself wondering how you can remedy already achy joints, don’t worry! You can start protecting your joints, no matter what age you are. Our team at OPTM Saratoga can provide you with a treatment plan designed to heal your chronic pain and set you up for joint health success. Schedule your appointment today by calling 408-973-7700.

“The irritation of my sciatic nerve was so bad that I couldn’t walk. I’m usually a very active person, and this had a significant impact on my daily routine. I attended PT with Fabrice at OPTM Saratoga, and we identified the issue. We set out on strengthening

certain areas, and within a few weeks, I was able to walk again. After three months of therapy, I was healed and back to my daily routine. Thanks to OPTM Saratoga and Fabrice for being attentive and compassionate.”

–Barbara N.

“This was the first time I got a significant injury from playing sports. I had dislocated my knee playing volleyball, and the estimated time of recovery was 6–12 weeks. I did my therapy with Tyler, and he helped me get back on my feet. The process was smooth,

and there were no setbacks. I’m now able to enjoy playing sports once again and couldn’t have done it without the help of Tyler and OPTM Saratoga.”

–Eric C.

“When I first came into OPTM Saratoga, I had quite a bit of pain in my neck. Phil worked with me on mobility, and the pain began to regress. Exercise and heat helped heal the area, and now my neck no longer hurts. Thanks to Phil

and everyone at OPTM Saratoga for helping me through this experience. PT has done wonders for me, and Phil is the best.”

–Judy P.

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[Secrets Revealed]: Find Relief From Shoulder Pain At Our September Online Workshop!

Do you know someone suffering from shoulder pain?

I’m guessing you do ... or this sounds familiar:

Your shoulder pain keeps you up at night. You struggle to reach into the back seat of your car. You find it difficult to reach for things on high shelves.

If this sounds like you or a loved one, I want to invite you to my FREE Shoulder Pain Online Workshop from 10 a.m. to 11:15 a.m. on Saturday, Sept. 26, at OPTM Saratoga. Register today by calling us at 408-973-7700 or email me at [email protected]. From my experience helping many people with shoulder pain, I know that most patients can heal naturally, saving them time and money, if they find the true CAUSE of the shoulder pain in the first place. Shoulder pain can be one of the most frustrating ailments. It often leads to painkillers, MRIs, injections, and surgeries. However, these costly and dangerous options can be avoided! Our bodies actually are designed to heal themselves, but they must have the correct environment for healing. This is where we come in. At our September Shoulder Pain Online Workshop, you will learn … 1) The causes of shoulder pain

2) The No. 1 biggest mistake shoulder pain sufferers make 3) The top three most effective ways to relieve shoulder pain

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The Top 3 Types Of Shoulder Pain

Impingement Syndrome: This is pain along the front and top of the shoulder. This is found in the subacromial space where the rotator cuff and bursa live. When the space in this area decreases, there is a pinching of the structures, and these begin to get micro-tears and inflammation. This is by far the most common type of gradual onset shoulder pain.

Rotator Cuff Tears: If one of the rotator cuff muscles is torn, there will be pain and inflammation. These include partial tears and full-thickness tears.

Labral Tears: The shoulder socket has a cartilage ring around it called the labrum. If this structure is torn, it can impede shoulder motion and cause pain, clicking, and popping.

When you know the CAUSE of your shoulder pain, then it’s much easier to do the right treatment to get back to normal and heal naturally.

You don’t have to live with shoulder pain any longer! Relief is possible for many patients, without having to undergo costly surgeries, get injections, or take addictive painkillers. Regardless of the type of shoulder pain you are struggling with, we can help you find relief.

Learn more this September!

Our September Shoulder Pain Online Workshop is free, but space is limited. Hurry to register today! Call us at 408-973-7700 or email me at [email protected].

Yours in health,

Fabrice Rockich, Doctor of Physical Therapy at OPTM Physical Therapy of Saratoga

P.S. If you know anyone who is suffering from shoulder pain, simply share this insert with them, so they can get some relief!

P.P.S. Attendees will receive a handout on the Top 3 Exercises for Shoulder Pain. Don’t miss out!

Dr. Fabrice Rockich

Our September Shoulder Pain Workshop is free, but space is limited to 30 people. Hurry to register today! Call us at 408-973-7700 or email me at [email protected].

Call our office to register at 408-973-7700

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Live Pain-Free While Spending More Time at Home HOME SAFE HOME

The COVID-19 pandemic has turned our homes into restaurants, offices, schools, and even stages for TV shows and TikTok videos. Some people are invigorated by the idea of working from home and have made use of their extra time by organizing. Others may miss social interactions and have found themselves sitting more than usual. Wherever you land on that spectrum, spending more time at home can influence your body. Here are three easy ways you can prevent injuries and pain from tarnishing your time at home. Stretch When You Clean Between bending to scrub the floor and stretching to reach top shelves, every muscle in your body is firing when you clean. You can prevent injuries by taking a few moments to stretch before and after. Bend forward to stretch your legs, pull your arms overhead for a shoulder stretch, and cycle through rotations to hit your lower back. A physical therapist can help you develop a regimen that targets your trouble spots so you can prevent further injury or pain. Lift Carefully As You Organize Before lugging those boxes out of the garage, consider your lifting strategy. Start with a steady base by standing with your feet shoulder-width apart. Squat down and, using TAKE A BREAK

your legs, lift the item upward. Follow the same motion when you set items down. This will protect the weaker muscles in your lower back from straining while still utilizing the strength of your legs to propel you forward. You can also consult with our team about ways we can help you increase your strength and confidence while lifting. Get Up and Walk More We’ve all found ourselves binging too much TV during this pandemic, so now’s the time for us to move! Rather than forcing yourself to stand all the time, work this movement into your daily routine. Pace around your home as you talk on the phone, use commercial breaks as an excuse to cruise around the house, or stretch as you cook dinner. Soon, moving more at home will become a habit your body will love. Pain can be debilitating, and it’s common to experience pain when you change your body movements all at once. Give our team a call at 408-973-7700 to find relief. To learn more about our safety precautions during this pandemic, please visit OPTMSaratoga.com.

BEET, GOAT CHEESE, AND ARUGULA SALAD

Ingredients

• 1/4 cup balsamic vinegar • 3 tbsp shallots, thinly sliced • 1 tbsp honey • 1/3 cup extra-virgin olive oil • Salt and pepper to taste • 6 beets, peeled and quartered

• 6 cups fresh arugula • 1/2 cup walnuts, toasted and chopped • 1/4 cup dried cranberries or cherries

• 1/2 avocado, cubed • 2 oz crumbled goat cheese

Directions

1. Heat oven to 450 F and line a baking sheet with aluminum foil. 2. In a medium bowl, combine vinegar, shallots, and honey. 3. Gradually whisk olive oil into the mixture and season with salt and pepper. 4. In a small bowl, toss the beets in dressing until they are coated. 5. Place coated beets on baking sheet and roast them for 12 minutes. Set the beets aside and allow them to cool. 6. In a large bowl, toss arugula, walnuts, and berries with the remaining vinaigrette. Season with salt and pepper. 7. Top salad with beets, avocado, and goat cheese.

SUNDAE CAMPING FAIR FRIENDSHIP FIRE PIT PERIDOT

POPPY RAFTING SCHOOL THUNDERSTORM VIRGO WATERMELON

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

Lessons LearnedWhile Practicing Positivity Page 1

Client Success Stories Page 2

Living a Joint-Friendly Lifestyle Page 2

Don’t Live in Pain at Home Page 3

Beet, Goat Cheese, and Arugula Salad Page 3 Laughter Yoga’s Rise as aGlobal Health Movement Page 4

Laugh With Me! A Lighthearted Approach to Decreasing Stress

We’ve all heard that laughter is the best medicine, and it turns out that human physiology supports this claim. When we laugh, our body releases a flood of feel-good chemicals and neurotransmitters. Our blood flow increases, and our production of cortisol, a hormone associated with stress, decreases. Oh, and laughing also burns calories! The feel-good, endorphin-inducing benefits of laughter are exactly what prompted Dr. Madan Kataria to develop laughter yoga in 1995. Laughter yoga incorporates breathing, stretching, clapping, and of course, laughing. Kataria developed the initial idea after coming across research into the benefits of laughter on overall health and well-being. He began to put the research into practice by telling jokes to his patients, and after seeing the positive effects, he took his material to a local park. Parkgoers, who were initially skeptical, joined in on the practice, and the first laughter yoga club was born. The laughter meetup had everyone in high spirits — until the group ran out of jokes. Unsure of what to do next, Kataria found another medical book suggesting the group didn’t need jokes to laugh. Fake laughter

is just as beneficial as the real thing because the body can’t tell the difference between the two.

Collaborating with this wife, Madhuri, Kataria combined common yoga warmups and breathing techniques with facilitated laughter to create the form of laughter yoga that is practiced worldwide today. If you’re interested in trying laughter yoga for yourself, then you’re in luck. Laughter yoga clubs exist across the United States and the world. Videos on YouTube can teach the basics, but laughter yoga tends to be most beneficial in a group setting. Just think about the last time you found yourself in a fit of giggles with a group of friends or during a comedy show. Didn’t it feel great? Rather than wait for a silly situation to trigger laughter, use laughter yoga to promote laughter and alleviate stress on any day at any time.

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