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CBPT IS EXCITED TO ANNOUNCE:
Coury & Buehler Physical Therapy was recently named to the 2015 Inc. 5000 list of America’s Fastest Growing Private Companies for the second year in a row! We are thankful for all your support
as we continue to care for you, your family, and friends!
FA S T E S T G R O W I N G P R I V AT E B U S I N E S S E S I N A M E R I C A
Find Us!Brea714.256.5074
Orange714.538.0025
Anaheim / Anaheim Hills714.630.6252
Irvine949.265.2442
Lake Forest949.271.0012
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CBPT NEWSFALL 2015
WHAT’S NEW AT CBPT1 Latest Happenings at CBPT
STAY CONNECTED2 Operation Christmas Child2 Social Media2 CBPT Pinterest2 Free E-Book!
PATIENT CORNER3 Raving Fan Highlight4 PT Tip of the Season
FOR YOUR HEALTH5 Delicious Thanksgiving Switches5 New on LIFE+ Blog
FITNESS &EXERCISE
INJURYPREVENTION
PAIN RELIEF WELLNESSTIPS
DIET &NUTRITION
FITNESS &EXERCISE
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PAIN RELIEF WELLNESSTIPS
DIET &NUTRITION
FITNESS &EXERCISE
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PAIN RELIEF WELLNESSTIPS
DIET &NUTRITION
FITNESS &EXERCISE
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Every summer, the CBPT team takes a trip down to the Newport Aquatic Center for kayaking, paddle boarding, and a good time together as a team!
In August, the CBPT team had a great Saturday afternoon filled with delicious food, our 2nd
Annual Bake-Off (Congrats to our winner, Becky McCloskey, PT, DPT!), a bounce house, and a fun
game of soccer!
CBPT KAYAK TRIP 2015
CBPT SUMMER PICNIC 2015
FITNESS &EXERCISE
INJURYPREVENTION
PAIN RELIEF WELLNESSTIPS
DIET &NUTRITION
Each year, CBPT participates in Samaritan’s Purse’s Operation Christmas Child. This program brings joy & hope to children from impoverished areas through giving shoeboxes filled with gifts during the holiday season.
Last year, the staff and patients of CBPT sent over 150 gifts to children around the world! This year, we’re hoping to send MORE gifts - but we need your help! For more info on how to pack a box, check out Samaritan’s Purse’s Website: http://bit.ly/OCCboxes and drop off your box at any CBPT location by Friday, NOVEMBER 13th!
@CBPTFan
Facebook.com/CBPTfan
Pinterest.com/cbptfan/
@CBPTFan
Check in & Review!Yelp
FREE E-BOOK: “Health Redefined: 10 Powerful
Strategies to Live Pain Free”Get a copy of our new e-Book, written by our own,
Brandon J. Buehler, PT, DPT, OCS
SIGN UP NOW: cbphysicaltherapy.com/life OR email [email protected]
pinterest.com/cbptfan/
Repin & check out the latest pins!
Like our page for exciting news, contests & more!
Coury & Buehler PT
Follow us on Pinterest for fitness and wellness inspiration, pinnable stretching guides and injury prevention infographics, motivational snippits, delicious recipes, nutrition tips and more! Let us know which boards you like and repin, share, or save for later!
Has your insurance deductible been met for 2015? Do you need a “tune-up” before the year ends?
Get the most from your benefits before your deductible resets at the start of the new year. Come back in for treatment so we can help you enjoy the
holidays without pain or limitations! Hurry in before time runs out!
CLEAN 15 DIRTY DOZEN+
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Asparagus apples
Cucumbers
Peaches
Spinach
Celery
Grapes (Imported)
Potatoes
Strawberries
Hot Peppers
cherry Tomatoes
Nectarines
Snap Peas
Sweet Bell Peppers
Kale/Collard Greens
CauLifl FLower
Kiwi
Cabbage
Eggplant
Onions
Sweet Corn
Avocados
Sweet Peas (Frozen)
Mangoes
Pineapples
Cantaloupe
Grapefruit
Papayas
Sweet Potatoes
Source: http://www.ewg.org/foodnews/http://cbphysicaltherapy.com/dirty-dozen-clean-fi FIFteen/
These have the most PEsticides residue - It’s best to buy these foods organic!
These foods are the least contaminated - don’t be afraid to purchase Conventionally!
STRETCHESto fi x shoulder impingement for swimmers
Pec Stretch on Foam RollOne method that allows the anterior chest to be stretched without overstressing the anterior capsule is to apply a low load on the anterior aspects of the shoulder using cuff weights while the patient lies supine over a foam roller.
>>cbphysicaltherapy.com
Side Lying Internal Rotation StretchA self-stretch to the posterior capsule can also be applied by lying on the involved side with the shoulder flexed to 90 degrees. The patient applies a self-stretch by applying a downward force to the distal forearm towards the plinth (table).
Scapular Push UpLay on your stomach propped up on your elbows. Let your upper back and shoulder blades sag down and come together. Then push through your elbows and round out your upper back as much as you can and hold.
Prone ILying face down with your arms by the side of your body, slowly move your arms upward towards the ceiling as you squeeze your shoulder blades towards your spine and downward. Palms should face down.
Prone YLying face down with your arms above your head, slowly move your arms upward towards the ceiling as you squeeze your shoulder blades towards your spine and downward. Thumbs should point toward ceiling.
life feels good pain free
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CBPT CARES: JOIN US!OPERATION CHRISTMAS CHILD 2015
GOOD TO THE LAST DROPUSE YOUR PT BENEFITS BEFORE THEY RESET!
CONNECT WITH CBPT
We recently had a luncheon to celebrate winning the Inc 5000 award. This award
is a recognition of the awesome opportunity we have to serve and care for our amazing
patients every single day!
cbphysicaltherapy.com/INC-5000-2015
Inc 5000 Award
As a college student, Julia Bates suffered an excruciating knee injury playing soccer. After learning that she tore her ACL, her doctor Orr Limpisvasti, from Kerlan Jobe Orthopaedic Clinic, advised her to start physical therapy to strengthen her knee pre-surgery. Julia agreed to start physical therapy hoping it would help with pain that inhibited her from living a pain free life. Coury and Buehler Physical Therapy was recommended to her by friends who had rehabbed sports injuries, so Julia decided to try them out.
Julia quickly realized that CBPT would become family, as she rehabilitated her knee over the course of 18 months. In the first session with Brandon Buehler, PT, DPT, OCS, it was clear that he had her best interest in mind. He was not just concerned with her physical health, but also her mental health, as well. His aim was to strengthen her body, along with her mind, so she could return to the sport she loved.
After her ACL reconstructive surgery in November 2012, Julia worked closely with Brandon, Rich Coury, PT, MPT, OCS, ATC, CSCS, and
Angelo Urquico PT, DPT, OCS, CFMT, CSCS to rehab her knee. Going to physical therapy three times a week was a challenge, but Julia found that CBPT had become like a second family to her. Everyone from
the front desk staff to the aides to the other therapists knew her name and they were genuinely excited to see her each time she came in for treatment. Julia felt like a vital part of the CBPT family during the course of the recovery process. Unlike other physical therapy clinics, Brandon Buehler, Rich Coury, and the rest of the CBPT team was focused on making sure Julia received the best one-on-one treatment possible.
A little over a year after Julia was released from physical therapy, she completed her first 5K. This fueled Julia to keep running and training for more races. Since her first 5K, Julia has completed the Spartan Race and is currently training for a half marathon. Thanks to the care and excellent treatment she received at CBPT, Julia has been able to live a pain free and active life! She is
grateful for the guidance Rich and Brandon gave her and will always consider CBPT family.
RUNNING THE RACE: JULIA BATESRAVING FAN HIGHLIGHT
FITNESS &EXERCISE
INJURYPREVENTION
PAIN RELIEF WELLNESSTIPS
DIET &NUTRITION
FITNESS &EXERCISE
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STRETCHES WHILE WATCHING FOOTBALLBy Brian Gunzelman, PT, DPT
Hope that these tips will help you enjoy football season pain-free! Have any more questions? I’d love to hear from you! Email me at [email protected]!
Football season is finally here! That means our Saturdays and Sundays will be filled with nerve racking and heartbreaking moments of watching our favorite teams play. As a Dallas Cowboy fan, I can expect a season of highs and lows throughout the year. As great as football season is, it also means plenty of hours of sitting and being glued to the T.V.
The effects of sitting and watching television, in addition to our hours of sitting at work, can lead to a number of different injuries. Sitting for long periods of time causes tightness in our hamstrings, hip flexors, and calves along with leading to weakness in core stabilizers. Below are some key tips, stretches, and exercises to help prevent pain and discomfort while watching our favorite teams play this year!
It’s a natural reaction to jump off the couch when the Cowboys score a game winning touchdown, (More like an interception), but what we don’t want the excitement of the game leading to an injury of your back, hips, knees, or ankles. These exercises are intended to improve your flexibility and keep your blood flowing while watching football and sitting at work, but they are also a great way to improve and maintain your overall flexibility. Just 15 minutes a day can go a long way to prevent injury and allow you to continue to enjoy an active lifestyle.
By stretching the muscles on our chest we allow our shoulders and arms to move more efficiently reducing the risk of future injury.
Tightness of the hip flexors can create stress on the low back and hip and make it difficult to recruit our abdominal muscles which help stabilize our back during everyday movements.
Improving hamstring flexibility can help relieve strain on our low back and help take stress off of our joints when walking, running, and performing daily activities.
Tightness of the calf can lead to a number of injuries from walking, running, and performing everyday activities in the home or the gym.
By stretching our calves, we can improve ankle mobility along with allowing the hip and knees to move with improve range of motion and help alleviate stress on our joints.
5. Make sure you are getting up at every commercial, at the end of the quarter, halftime, and at least every 15 to 20 minutes. Standing up and walking around allows us to take breaks from sitting, improve blood flow, and help reduce joint stiffness.
1. DOORWAY PECTORALIS STRETCH:
3. KNEELING HIP FLEXOR STRETCH
2. STANDING HAMSTRING STRETCH
4. STANDING GASTROCNEMIUS & SOLEUS STRETCH
BRIAN is a physical therapist in our Lake Forest office. He loves watching college football and the Dallas Cowboys, going to the gym and to the beach. He is an avid reader and enjoys reading about World War II.
Fall 2015 | Page 4
FITNESS &EXERCISE
INJURYPREVENTION
PAIN RELIEF WELLNESSTIPS
DIET &NUTRITION
Instead of bread stuffing, try wild rice stuffing | Mayoclinic.org Recipe | http://mayocl.in/1UMLzci
If you’re looking for a stuffing with less carbohydrates and more protein & fiber, try substituting the bread for wild rice (or quinoa). For this recipe, you’ll need wild rice or quinoa, as well as, onion, mushrooms, apple, cranberries, & celery for flavor. Once the rice and veggies are cooked through, combine this with the broth of your choice & bake. If you want an added crunch, garnish with toasted almonds!
Nutrition (per ½ cup): Calories: 78; Total Fat: 2 g; Saturated Fat: trace; Monounsaturated Fat: 1.5 g; Sodium: 136 mg; Carbohydrate: 13 g; Dietary Fiber: 2 g; Protein: 2 g
Instead of green bean casserole, try green beans with red pepper and garlic | Mayoclinic.org Recipe | http://mayocl.in/1MhyxUX
If you want a lighter option, substitute the green bean casserole into a simple green bean dish. This dish is full of nutrients & flavor. There are two parts to this recipe: first, cook the green beans & emerge in ice water to stop the cooking process. Afterwards, sauté the bell peppers & green beans together. Once those are thoroughly cooked add the garlic and chili paste for that burst of flavor. Before serving, drizzle with sesame oil.
Nutrition (per 3/4 cup): Calories: 54; Total Fat: 2 g; Saturated Fat: < 1 g; Monounsaturated Fat: 1 g; Cholesterol: 0 mg; Sodium: 202 mg; Carbohydrate: 7 g; Dietary Fiber: 2g; Sugar: 0 g; Protein: 2 g
Instead of mashed potatoes, try cauliflower mashed ‘potatoes’ | Mayoclinc.org Recipe | http://mayocl.in/1LoQET5
Mashed potatoes are the ultimate comfort food, but they often leave you feeling sluggish, especially when accompanied with all the other dishes you have during Thanksgiving! Mashed cauliflower is a non-starchy, lower in calories & carbohydrates alternative. This recipe calls for steaming some cauliflower, leaks, and garlic for about 30 minutes. Using small portions at a time, throw the steamed veggies into a food processor until it reaches the texture you desire. If you like your mashed potatoes ultra-smooth, try using a blender instead of a food
SHARON is a physical therapist in our Brea office. She stays active by working out, hiking, and running. Her other hobbies include traveling, cooking (and eating), and watching scary movies.
3 Delicious Switches for Thanksgiving
NEW ON LIFE+
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LIFE+ is Coury & Buehler Physical Therapy’s multimedia branch that gives you FREE health and wellness tips, videos and MORE straight to your inbox! Here’s 4 of our latest blogs! Check out more on cbphysicaltherapy.com/blog and share with your family & friends!
By Sharon Ho, PT, DPT
Do you have a favorite recipe or food tip you’d like to share?
Email [email protected]
Thanksgiving has always been one of my favorite holidays, mainly because of the FOOD! Spending time with friends and family is always great, but an amazing meal brings everyone together. However, to avoid the post-holiday dinner guilt this year, try a healthier, yet tasty, recipe. The following are list of healthier alternatives with less calories, total fat, and total carbohydrates to serve you and your loved ones.
Be Proactive, Not Reactive: Beneficial Lacrosse Exercises
Kick Start Your Metabolism: How to Avoid the Weight Plateau
A Simple Way to Curb Your Sweet Tooth
A Healthier Life: The Benefits of Having a Dog
processor!
Nutrition (per 1 cup): Calories: 67; Total Fat: 2 g; Saturated Fat: 1 g; Monounsaturated Fat: 1 g; Cholesterol: 8 mg; Sodium: 60 mg; Carbohydrate: 9 g; Dietary Fiber: 2.5 g; Sugar: 3 g; Protein: 2 g
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