Tips and Guidelines to Stay Healthy

Here are some tips to help you and your family feel safe

In General:

  • Wash, wash, wash your hands. Did you know soap and water are more effective than hand sanitizer (and apparently easier to find right now)? To really get rid of any germs, wash for at least 20 seconds – which just happens to be how long it takes to hum “Row-Row-Row Your Boat” three times.
  • Be sneeze- and cough-courteous. Coughing or sneezing into the inner crook of your arm catches many of the droplets that would otherwise end up in the air or on the surfaces around you. The COVID-19 virus is transmitted through droplets, not through breathing, so this is important.
  • The benefit of a mask is that it controls the outbound expression of germs when someone coughs or sneezes. If you’re healthy, a mask won’t be very effective in preventing the spread of germs. If you’re sick and need to be out in the world, a mask can help protect those around you from the germs you send out when you cough or sneeze.
  • Don’t touch your face! The easiest way to get sick (with any kind of virus) is to introduce germs from your hands to mucus membranes – like your eyes, nose, and mouth.
  • While you are at home, watch Netflix, Hulu, Fandango, your favorite cable program, a DVD;  or play a fun board game, work on a puzzle, clean out your closets or cabinets, start and complete one of those projects you’ve been putting off for a rainy day, OR read a good book and relax.
  •  If you’re not feeling well (whether it’s coronavirus or an old-school cold) please stay home!   Below are some helpful guidelines. Please note, however, that even mild symptoms may be suspect.  If you are concerned, please go to your nearest testing facility, but please do not go “just to make sure” or “just in case” as overburdening testing facilities can delay those who are infected from receiving necessary care as soon as possible:

Out in the World:

  • Use sanitation wipes!  Many of us do this anyway but grab one of those wet wipes at the grocery store entrance to clean the cart handle and your hands.
  • Declutter! A clean desk or counter makes it easier to run a cleaning cloth across.
  • Keep “personal space”!   Keep at least 3 feet between you and someone who is sneezing or coughing.
  • Sharing = caring? Not right now! We’re usually all about sharing, but for now, the kindest thing you can do is avoid sharing food, drinks, make-up, even lotion or sanitizers – and the germs that ride with them.
  • Breathe in, breathe out. Ventilation is a good thing. Weather and location permitting, crack a window. Get out and breathe the fresh air.
  • Stay calm!!  Stress depresses your immune system.  Stop and think before you act.  Set an example for others – be on your best behavior by practicing mindfulness and courtesy.
  • Keep yourself in good shape!   Get plenty of sleep, be physically active, drink lots of water and eat nutritious foods. A stressed body is a weak body, so manage your stress through exercise, meditation or conversation with a trusted friend.
  • Self-care matters! Caring for yourself is the best thing you can do for your overall health and the wellbeing of those for whom you care.



  • If you are age 65 or older, and NOT IMMUNO-COMPROMISED (e.g. you are not on an immune-suppressive medication, have asthma, chronic bronchitis, or a recent history of pneumonia), please remember that the recommendation by the Governor to self-quarantine is discretionary, not mandated.
  • For social distancing at your appointments, you may choose to sit outside instead of the reception area and one of the staff will call you in right as your doctor is available.
  • Once again, we ask that you stay home if you are not feeling well or have someone at home who is ill. 
  • Lastly, if you must cancel, please reschedule your appointment for a couple of weeks ahead. Appointments two weeks out are filling fast, so please do not wait.  Now that many of you will have time on your hands, it’s a good time to plan your future health care and schedule ahead to ensure you receive the time slot that is most convenient for you.

For additional trusted resources about the coronavirus, you may like to review these sites:

We hope you have found this helpful!

Wishing you good health,

Your Doctors and Health Professionals at Pacific Coast Sports Medicine

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