Jennifer Carman – Laguna Hills

In my 20+ years as a Physical Therapist, I have come across individuals who were displeased with their previous physical therapy experiences. They reported that physical therapy did not work for them, and they did not see any functional improvement. When I inquired about the details of their experience, I realized that although the service they received was called “physical therapy,” it was, in fact, not skilled rehabilitative physical therapy. I responded with, “That was NOT Physical Therapy!”

Physical Therapy ISN’T…

The following is what Physical Therapy IS NOT:

• A quick patient assessment based solely on the treating diagnosis — followed by a cookie-cutter treatment plan for that diagnosis.
• Seeing the treating physical therapist only on the initial evaluation day and never seeing them again during any follow-up visits.
• The only hands-on treatment is placing a pre-treatment hot pack followed by a general massage.
• Unsupervised exercises in the corner table.
• Leaving the PT clinic with more pain and having made no progress.

Physical Therapy produces results when skilled, knowledgeable, individualized evaluation and hands-on treatment occur. We are proud to provide integrative, personalized, excellent, caring physical therapy.

Physical Therapy IS…

The following is what Physical Therapy IS:

• 60-minute evaluation and patient assessment including thorough patient history; evaluating patient posture, strength, range of motion, flexibility, nerve function, gait mechanics, mobility, stability; observation of performance, movement. and specific recreational/vocational activities. The Physical Therapist creates a plan of care, and treatment plan, for each individual to address their specific impairments, dysfunction, and goals — based on what they find.
• Every treatment visit following the initial evaluation consists of one-on-one time with the Physical Therapist, whereby the PT reassesses progress and goals. Treatment includes hands-on manual techniques, passive range of motion, joint mobilization, myofascial release, pain modalities, muscle reeducation and stabilization, balance/ posture/ gait training, movement analysis as needed, and relevant to patient diagnosis and presentation.
• Treatment continues with therapeutic exercises chosen by the PT specifically for the individual patient, based on their goals and presentation. A physical therapy aide trained to instruct and observe proper exercise techniques supervises each exercise session.
• PT treatment frequency and duration vary based on progress; usually, the patient will attend PT 1-3 treatments per week, times 4-8 weeks; as needed and medically necessary.
• Each patient receives an individualized home exercise program to promote healing and functional progress.

Your Physical Therapy experience is our utmost priority. We are committed to your success. If you think you have had a previous unsuccessful Physical Therapy experience and are currently in pain or limited by pain or dysfunction, consider Physical Therapy with us. We accept Direct Access, which means a doctor referral or prescription is not required. 

We hope to see you soon so you can get back to your best life!

Start your journey to recovery today — (949) 597-0007. Don’t forget to join us on our Facebook page.

What comes to your mind when you think of a healthy snack? You probably thought of fruits, yogurt, and cereal bars, right? So it’s time for you to try something new. Smoothies are refreshing, easy to prepare, versatile, and nutritious. Check out Dr. Danielle’s secret smoothie recipes to inspire your next break.

By: Dr. Danielle Fleming

In my opinion, any time is a perfect time to whip up some smoothies (or bowls) for a cooling delicious meal, snack, or dessert.

Smoothies are great in many ways. Yes, they can be cool and refreshing (although I’ve been known to eat them in winter months, too), and they are extremely versatile. You can throw whatever you want in a blender, really! Smoothies can also be helpful for sneaking in plenty of fruits and vegetables and protein, and for gaining or losing weight depending on how you prepare them! They are also easy to meal prep, they’re portable, and they may be easier on your digestive system vs. solid foods. Frozen fruits and veggies are great, and affordable options for your smoothies!

As I mentioned, feel free to experiment with your smoothie recipes! The ones I have here are just some frameworks for ones I like! I also like to add protein powder to my smoothies (some of my favorites are Nuzest. Truvani, and Orgain).

Keep in mind, to keep the sugars (carbs) from fruits in check, balance with veggies! You can of course do all veggie smoothies, too!

• Acerola Cherry & Peach

  1. 1 frozen acerola cherry puree packet (can be found at grocery stores like Trader Joe’s)
  2. 1 cup frozen peaches
  3. ½ frozen banana (frozen into coins is easier to blend, or fresh + ice cubes)
  4. 1 cup frozen riced cauliflower
  5. 1 scoop protein powder (I like vanilla)
  6. 1 tablespoon flaxseed
  7. Liquid (plant milk, water, etc.) as needed for consistency

• Berry Berry Green

  1. 1 cup frozen blueberries
  2. 1 frozen acai puree packet (or sub with 1 cup frozen raspberries)
  3. ½ cup frozen blackberries
  4. Big handful(s) of dark greens like kale or spinach
  5. 1 scoop of protein powder
  6. 1 tablespoon chia seeds
  7. Liquid as needed for consistency

• Sunny Orange

  1. 1 frozen orange (peel, dice, freeze)
  2. 1 cup frozen papaya (peel, dice, freeze)
  3. ½ cup frozen pineapple
  4. 1-2 cups frozen riced cauliflower
  5. ½ cup frozen sweet potato (steamed, diced, frozen)
  6. 1 tablespoon hemp seeds
  7. Liquid as needed for consistency

• Veg’d Out

  1. Handful spinach (can be chopped, frozen, or fresh)
  2. Handful kale (can be chopped, frozen, or fresh)
  3. 1 teaspoon green spirulina
  4. 1 cup frozen cucumber
  5. 1 cup frozen cauliflower
  6. A scoop of protein powder
  7. 1 tablespoon nut butter (choose raw versions — I like almond butter or Sunbutter)
  8. Liquid as needed for consistency
  9. *If you want some fruit, green apple, banana, or pineapple would go well!

For all of these, just throw in a blender and blast until smooth! 

Comment on some of your favorite smoothie experiments!

Disclaimer — All the information that you find on our blogs and social media pages is for informational purposes only and is not intended to be used as your personal professional diagnosis, or treatment. Come and see us for your excellent, personalized care! https://staging.rauschpt.net/

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Dr. Danielle Fleming, PT, DPT, CSCS, Pn1

daniellef@rauschpt.net 

Dr. Danielle, our “Wellness PT” is a certified nutrition and wellness coach, and promotes a holistic approach to health. Let’s talk! We are here to help. Give us a call at (949) 276-5401 for a complimentary consultation. We would love to meet you.

There’s no prescription needed from a doctor to see us, but we will communicate your progress and treatment to your doctor — if you’d like us too! 

If living a happier and healthier life in 2022 was one of your New Year’s resolutions, this article is for you! Dr. Danielle Fleming has gathered life-hacks shared by the people from the healthiest areas of the world.

By: Dr. Danielle Fleming

History of Blue Zones – Blue Zones

Have you heard people talk about Blue Zone populations? Wondering what and where they are, and what makes them so special?! I have answers!

Blue Zones is a trademarked term – dubbed by Dan Buettner – identifying world regions with the longest-living, healthiest populations. These are the populations with the most centenarians. People here tend to live happier, more fulfilled lives, too. Yay! 

There are five Blue Zones around the world: Okinawa, Japan; Loma Linda, California, USA; Sardinia, Italy; Icaria, Greece; and Nicoya, Costa Rica. Dan and his team found that people in these areas share several common lifestyle factors that contribute to their longevity and health. 

These 9 common factors are:

1. Moving naturally and often 
2. Knowing their purpose in life
3. “Down shifting” i.e. de-stressing activities 
4. 80% rule (stop eating at 80% full and don’t eat late at night)
5. Plant-based diets with minimal meat
6. Light-moderate wine drinking frequently (but not heavy binging)
7. Belonging to any kind of faith-based community
8. Prioritizing family ties
9. Being surrounded by the right people that promote healthy lifestyles

I’m sure many of us want to live long, thriving lives in every aspect (thriving vs surviving). Drawing inspiration from the Blue Zone populations could help us do that, so knowing and implementing these factors is a first step! 

Think about which ones you need more of in your life, and actions to take based on that.

Like for me, I am working on surrounding myself (and BEING ONE) with people that promote the lifestyle and goals I am looking for (#9) so I can #levelup and continue to grow.

Additionally, The Blue Zones organization has lead to further research and movements related to promoting health and longevity. For example, my friends gifted me The Blue Zones Kitchen cookbook (I need to utilize it more!), which contains all kinds of healthy recipes based off of the research around what people in the Blue Zones typically eat. My friends made me the Minestrone Soup from Sardinia (enjoyed with red wine) and…BAM!

Let’s point out some of these recipes – you may find some new faves or get the book yourself for more!

Sardinia:

• Minestrone 3 Ways – Minestrone with Fennel and Wild Garlic
  Beans, chickpeas, fava beans, lentils, potatoes, onion, celery, garlic, fennel, pasta, chard, squash, tomatoes
• Cabbage and Sun-Dried Tomato Saute
  Sun-dried tomatoes, cabbage, green onions, sweet onion, EVOO
• Spaghetti with Walnut Pesto
  Walnuts, spaghetti, garlic, parsley, EVOO, salt
• Sardinian-Style Pizza
  Garlic, EVOO, tomatoes, basil, veggie broth, pane carasau bread (or pitas), optional pecorino cheese

Okinawa: 

• Sweet and Spicy Carrot Medley
  Carrots, onion, sesame oil, dashi or veggie broth, chili paste or red pepper flakes, mirin
• Sweet Potato and Onion Hash
  White sweet potatoes, onion, carrots, oil, dashi broth, scallions, soy sauce
• Iced Banapple Tumeric Smoothie
  Banana, apple, turmeric, soy milk, ice
• Savory Rice Porridge
  White rice, miso, dark green leafy greens, dashi broth

Nicoya:

• Veggie Hash with Corn and Onions
  Chayote squash, corn, red or yellow peppers, onion, cilantro, celery, garlic, cilantro coyote, achiote paste
• Fried Green Plantains
  Plantains, veggie oil
• Bean Soup Three Ways – Black Bean and Potato Soup
  Chayote squash, carrot, potatoes, culantro coyote, onion, garlic, veggie stock, black beans
• Horchata:
  Rice, water, cinnamon, nutmeg, sugar

Icaria:

• Winter Potato Salad
  Potatoes, dill, EVOO, red wine vinegar, arugula, spinach, onion, romaine, radish
• Hummus With Parsley
  Chickpeas, garlic, EVOO, red wine vinegar, parsley
• Honey Cookies
  Orange juice, honey, lemon, vanilla, cognac/rum, EVOO, flour, cloves, cinnamon, nutmeg
• Tomato Pasta Soup
  Veggie broth, tomato, tomato sauce, EVOO, orzo/pasta

Loma Linda:

• Longevity Smoothie Bowl
  Almond milk, banana, blue/blackberries, kale, spinach, almond butter, flax, turmeric, cinnamon – toppings!
• Quick Cornbread
  Flax, cornmeal, flour, soy milk, applesauce, oil, maple syrup, vanilla, corn
• Veggie No-Meat Balls
  Chickpeas, garlic, bread crumbs, oregano, basil, spices
• Coconut Chia Pudding
  Coconut cream, coconut milk, agave, lemon zest, chia seeds

Which ones sound good to you?! I know healthy cookies, pizza, and horchata sound YUMMY to me! Share with your buddies and get cooking!

Disclaimer — All the information that you find on our blogs and social media pages is for informational purposes only and is not intended to be used as your personal professional diagnosis, or treatment. Come and see us for your excellent, personalized care! https://staging.rauschpt.net/

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Reference:

History of Blue Zones – Blue Zones

The Blue Zones Kitchen: 100 Recipes to Live to 100 – Dan Buettner 

Dr. Danielle Fleming, PT, DPT, CSCS, Pn1

daniellef@rauschpt.net 

Dr. Danielle, our “Wellness PT” is a certified nutrition and wellness coach, and promotes a holistic approach to health. Let’s talk! We are here to help. Give us a call for a complimentary consultation. We would love to meet you.

Did you know there’s no prescription needed from a doctor to see us – but we will communicate your progress and treatment to your doctor if you’d like us too! 

(949) 276-5401

One of the main issues facing older adults is balance. Falling — or fear of falling — can lead to activity avoidance, ultimately resulting in a loss of function and independence. Power training is an indispensable and often underutilized training method for older adults.

Power is strength multiplied by speed. Strength is an important focus, though if your foot is not fast enough to get into position to maintain your balance, then it doesn’t matter how strong you are. The opposite is also true; if you can move your foot fast enough to increase your base of support, but do not have the strength to keep yourself up, then a fall is likely.

A combination of strength and speed training is vital for staying upright and remaining functional. Talk to a physical therapist today if you feel unsteady or are fearful of falling.

Rausch Physical Therapy remains your caring team and can accommodate you with a specific, personalized plan that suits your needs and goals. Visit our Facebook page or call us at (949) 276-5401. 

When it comes to exercise, the best time of day to get in a workout session is one time when you can get it done with any kind of consistency. The “right” time depends on factors like your preference, lifestyle, and body (and kids and work — they fall into that ‘lifestyle’ category, but they really could have their own!!). While there isn’t a one-size-fits-all answer, an early morning workout offers numerous benefits, both to your health and to your daily schedule. Let’s look at the potential perks of an early sweat session.

Push your limits and elevate your performance  — and eliminate pain while increasing mobility — with a customized physical therapy program.  Let us help you perfect your form and increase your performance. Contact our experts today at (949) 597-0007 and join our Facebook community here. Remember — you don’t need a doctor’s prescription to see us!

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Reference: [https://www.wellandgood.com/breakfast-on-the-go-walmart/]

If you’re one of the many who have made a goal to live life with less pain (aka — all of us!), we’re here to encourage you to choose physical therapy! PT can get you on the path to functioning better and to a higher quality of life while helping you reach some important goals. Here, we bring you some tips on how to avoid exercise injuries. With a little planning, you can stay safe during your activities and start the new year pain-free. Come and see us to learn first-hand how to avoid repetition injuries and maintain excellent form. No prescription is needed — AND we are a super fun group to get healthy with!

What Causes Exercise Injuries?

Some of the most common causes of exercise injuries include:

• Exercising before your body has warmed up
• Repeating the same motion over and over again
• Not having proper form for your exercise
• Not resting in between workouts
• Pushing your body too hard or too quickly
• Doing an exercise that is too strenuous for your level of fitness
• Not using proper equipment

Warm up and Cool Down

Warming up before exercise gets your blood flowing, warms up your muscles, and helps you avoid injury. The easiest way to warm up is to exercise slowly for the first few minutes, then pick up the pace. For example, before running, walk briskly for 5 to 10 minutes.

You should also cool down after exercise to bring your heart rate and body temperature back to normal. Cool down by ending your routine at a slower pace for the last 5 to 10 minutes.

To Stretch or not to Stretch

To stay flexible, you should stretch at least 2 times a week. But it is unclear whether stretching really helps reduce injury.

You can stretch either after you have warmed up or after you exercise.

• Do not stretch cold muscles.
• Hold stretches for no longer than 15 to 30 seconds.
• Do not bounce.

Choose Your Exercise Wisely

If you have not been active, or have a health condition, talk with your health care provider to make sure you are healthy enough for exercise. Ask what types of exercise might be best for you.

If you are new to exercise, you may want to start with low-intensity options such as:

• Walking
• Swimming
• Riding a stationary bike
• Golf

These types of exercise are less likely to cause injury than higher-impact activities like running or aerobics. Contact sports like soccer or basketball are also more likely to cause injury.

Use the Right Equipment

Using safety equipment can greatly reduce your risk of injury.

Safety equipment for your sport may include:

• Footwear
• Helmets
• Mouth guards
• Goggles
• Shin guards or other protective guards
• Kneepads

Be sure you use the right type of equipment for your sport. For example, do not play tennis in running shoes. Wear a ski helmet, not a bike helmet, when downhill skiing.

Make sure your exercise equipment:

• Fits you properly
• Is the right design for your sport or activity
• Is in good working condition
• Is used correctly and consistently

Learn Good Form

If you are new to an exercise or sport, consider taking lessons to learn the basics. Learning the right way to do an exercise or sport can help prevent injury. Look for lessons in your community or through sports or outdoors organizations. You can also consider hiring a personal trainer.

Cross Train

To help prevent overuse injuries, vary your workouts. For example, instead of running 3 days a week, cycle 1 day and run 2. You will use a different set of muscles, and still get a good workout.

Listen to Your Body

Forget the old saying “no pain, no gain.” Of course, to build strength and stamina, you will need to push your body. The key is to push slowly and gradually. You can expect sore muscles after your workout. But you should never feel pain when exercising. If you feel pain, stop right away.

Being tired all the time can also be a sign that you may be overdoing it. In general, avoid increasing these 3 things all at the same time:

• Number of days you exercise
• Length of time you exercise
• How hard you work out

If you do have an injury, you can try to treat strains and sprains at home.

When to Call the Doctor

Call your provider for any muscle or joint pain that does not go away after self-care.

Go to the hospital right away or call 911 or the local emergency number if:

• You have chest pain during or after exercise.
• You think you have a broken bone.
• The joint appears out of position.
• You have a serious injury or severe pain or bleeding.
• You hear a popping sound and have immediate problems using the joint.

2022 is the year to push your limits and elevate your performance with a customized physical therapy program. Let us help you perfect your form and increase performance. Contact our experts today at (949) 597-0007 and join our Facebook community here.

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Reference:[https://medlineplus.gov/ency/patientinstructions/000859.htm]