Fit4Life: 3 Powerful Steps To Stronger Hips & Knees


INSIDE: • Free Yourself From Knee Pain! • Healthy Recipe • Patient Spotlight • Exercise Essentials



Your hips, knees, and lower legs are tough—but injuries happen. Your hips and knees are your largest joints, supporting your body’s weight. They work in close coordination, giving us the mobility we need. Between arthritis, injuries and age, however, pain can flare up. If you’re experiencing hip, knee or leg pain, call us to schedule a closer look. Before you do, however, let’s examine the pain itself. What Causes Hip, Knee and Leg Pain? Hip, knee and leg pain are surprisingly common. Thus, their source can come from a variety of things. If you’re experiencing pain in any part of your leg, pinpointing the exact spot can help you determine the cause. Mayo Clinic has pinpointed several leading causes of hip, knee and leg pain.

flow may cause bone tissue death or necrosis. If you’re experiencing redness, inflammation and immobilized joints, the condition maybe severe. What Are the Symptoms? While leg pain is noticeable by a slew of symptoms, several stick out. Aching or stiffness around the hip, groin, back or thigh may be a sign of deeper problems. A decreased range of motion can also be a sign of deeper problems which may later result in hip, knee or leg pain. Sometimes, inactivity can contribute to immobility— and later pain. If you’re limping, lurching or are experiencing bad balance, contact a physician. While some hip, knee and leg pains go away, those lasting longer than several months may be hinting at a deeper issue. How Physical Therapy Can Help In many cases, physical therapy can help patients increase leg mobility. In doing so, they can stretch, flex and strengthen the muscles responsible for support. If a joint appears deformed, or if sudden swelling occurs, contact a physician immediately. A good physical therapy program can assist with post-operation treatment, too. If you’ve undergone treatment for osteoporosis, dislocation or a fracture, your therapist can help you reclaim full mobility—and a healthy lifestyle. From start to finish, we’re dedicated to your ongoing wellness. On every level, physical therapy serves to enhance the patient’s quality of life. We’re here to help, and we have years of experience backing every therapy option. Contact one of our providers today, and tell us about your symptoms.

While many causes exist, the most likely are: · Arthritis

· Dislocation · Hip fracture · Sprains and strains · Tendonitis · Pinched nerves · Osteoporosis · Cancer

While some causes are more severe than others, a physician can identify each. As the body ages, joints become inflamed. Cartilage may wear down, reducing the “buffer” between bones. In some cases, limited blood

If you are experiencing pain, Fit 4 Life has a 95% success rate! Schedule an appointment today with the best quality therapist in Florida!


There are several knee injuries that can result from running. Some of the most common ones include: • Hamstring strain. Hamstring strains are common in athletes and can cause pain around the thigh or knee. Your hamstring is a group of three muscles that run along the back of your thigh and help in allowing you to bend your knee. One or more of these muscles can become strained, or even torn, through excessive use or injury. You can avoid hamstring tears by doing strengthening exercises of both the hamstrings and glutes, as they work together to bear weight. Stretching your hamstrings and quadriceps (the muscles at the front of the thigh) and doing warm-up exercises before a run will help in keeping them warm and loose, thus decreasing your risk of straining them. • Meniscus tear. A meniscus tear is one of the most common knee injuries. It occurs when the knee is twisted or rotated in a way that it shouldn’t be, especially when your full weight is put on it. Both knees have two menisci, which are C-shaped pieces of cartilage that cushion your tibia and femur. When a meniscus is torn, the surrounding areas can become painful, swollen, or stiff. The movement in your knee may also be limited, making it difficult to bend or extend the knee. • Patellar tendinopathy. This injury specifically affects the tendon that connects your patella to your tibia. That tendon is known as the “patellar tendon.” The patellar tendon works together with your quadriceps to allow you to run, jump, and kick. However, when the tendon experiences excessive overuse, it can become torn and inflamed, resulting in patellar tendinopathy. Those with patellar tendinopathy typically experience pain between the patella and tibia. You may only notice the pain while running or working out at first, but over time it can become more frequent and severe, interfering with daily activities. You can prevent patellar tendinopathy by strengthening your thigh muscles and improving your running technique with the help of a physical therapist.

• Iliotibial band syndrome. Iliotibial (IT) band syndrome occurs frequently in runners, since it is caused by an excessive repetitive bending of the knee. The IT band is made up of a thick clump of fibers that run from the outside of the thigh, down the knee, and to the top of the tibia. IT band syndrome occurs when the IT band becomes too tight, making it difficult to glide smoothly over the knee, and resulting in pain and swelling. IT band syndrome can be avoided by doing thorough stretches before a run, preventing the band from becoming too tight.

Fit 4 Life Can Help You Maintain Healthy Hips & Knees, Naturally!

ATTENTION HEALTHY LIFESTYLE SEEKERS Mention or Bring in This Coupon Today For

2 FREE SESSIONS for any new training client

FREE CONSULTATION for any new therapy patient


17419 Bridge Hill Court Tampa, FL, 33647 P: (813) 907-7879

DO I NEED A PRESCRIPTION TO START PHYSICAL THERAPY? No, you don’t. Although we see many patients sent directly by their physician, in the state of Florida, a licensed physical therapist may begin the physical therapy process by performing a full physical therapy evaluation. We will verify benefits for you so that you can get started right away.

Offer valid for the first 25 people to schedule.


“Marie is grateful for Fit 4 Life for pushing her towards this goal!” A year ago, Marie received devastating news. A doctor told her she would never walk again. Many would accept this news, but Marie decided otherwise. She was determined to walk again. Marie came to Fit 4 Life itching to get out of her wheelchair. With her wedding coming up, she made the goal to walk down the aisle. Each week, Marie would come ready to prove the doctor wrong. Each session, she stood a little straighter, a little longer, and walked a step further. Marie’s dedication was inspirational. Each day she would practice straightening her legs and standing. When the wedding day arrived, Marie was ready. Not only did she walk down the aisle, but she also stood during her first dance. Marie is grateful for Fit 4 Life for pushing her towards this goal. Her next goal is to walk out of the facility without her chair.

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Hello! My name is Adrian. I am a PTA here at Fit 4 Life. I was born and raised here in the bay area. Sports and fitness have been a cornerstone in my life since childhood and illustrate my true passion. My hope is to use my experiences and knowledge base to assist in the achievement of all of our present and future clients’ health and fitness goals, along with instilling an appreciation of lifetime fitness. Fit 4 Life is a facility that empowers and motivates you to give your best so that you can look and feel your best while using only the most effective strategies and equipment. I genuinely look forward to each and every step we’ll take together in achieving all of your goals!


Adrian Smith PTA


STRAIGHT LEG RAISE While lying or sitting, raise up your leg with a straight knee and your toes pointed outward.

Try these exercises to get you moving... ESSENTIALS

Strengthens Hip

KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee down- ward towards the ground.

Stretches Knee

Exercises copyright of

Always consult your physical therapist or physician before starting exercises you are unsure of doing.


Why You Need To Schedule An Appointment With Our Physical Therapists or Personal Trainers:

� Move without pain � Bend and move freely � Balance confidently & securely

� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle


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