VitalityPhysioWellness_Pain-Free Knees & Hips

N E W S L E T T E R Caring for Your Body & for Your Health

WWW.VITALITYPT.CA | (613) 425-7700

4184 Spratt Road Gloucester, ON K1V 0Z6 (613) 425-7700 CONVENIENT HOURS! Mon-Thurs | 7AM – 8PM Fri | 7AM – 5PM Sat | By Appointment Only


@ VitalityPhysioWC

@ vitalityphysio



• FindingYourWaytoPain-Free Knees&Hips • FeaturedSpecialty:Physiotherapy • SpecialistSpotlight:MinaRezk • ReferralProgram:Complimentary Face&ScalpMassage • ExerciseEssentials


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. While many causes exist, the most likely are:

Hip and knee pain does not have to arise from sports injuries. People can suffer from hip and knee pain due to normal wear and tear and arthritis. A physiotherapist can help to determine where the pain can be coming from and you don’t even need to see a doctor first. What Are the Symptoms? While leg pain is noticeable by a number 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. Call (613) 425-7700 today or visit us at to book an appointment. Our expert Vitality Therapists can help you find recovery from your hip, knee, and leg pain.

• Tendonitis • Pinched nerves • Osteoporosis • Cancer

• Arthritis • Dislocation • Hip fracture • Sprains and strains

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We Offer the Following Services: • Physiotherapy • Chiropractic • Massage Therapy • Face & Scalp Therapy • Acupuncture/Dry Needling • Shockwave Therapy

• Pelvic Floor Physiotherapy • Custom Orthotics • Braces & Custom Knee Braces • Spinal Manipulation • Cupping • Youth Injury Prevention • Return to Sports • Kinesiotaping

Want to find out more about Physiotherapy and how it can change your life? Call us today at (613) 425-7700 to book an appointment! Using the advanced Vitality Rehab approach, our Therapists will be able to help identify the root cause of the condition and prescribe a program that will return you back to state you were previous to the injury and better. What is Physiotherapy? Our Vitality Physiotherapists are highly trained at using their hands to diagnose and treat restrictions in joints, soft tissue and movement. In modern manual therapy, physiotherapists use their hands to put pressure on muscle tissue and mobilize or manipulate joints in an attempt to decrease pain caused by muscle spasm, muscle tension, and joint dysfunction. Other manual therapy techniques our Vitality Physiotherapists provide includeActiveReleaseTechniques,Graston (instrument-assisted softtissuemobilization),andmuscleenergytechniques.Theyalso useamodernrehabilitationapproachusingexercises toaddress dysfunctional movement, control and strength. What Are the Benefits of Physiotherapy?

• Vestibular Rehabilitation • Concussion Rehabilitation

How Can We Help You? Our one focus is you. Vitality Physiotherapy and Wellness Centre prides itselfonourrehabsystem.Thissystem focusesonhelping each individual reach their full potential of living a healthy, pain- free life through movement. Movement is the keystone of our effort, and we strive to educate each person on the importance of being in-touch with their body. We are committed to getting you back to being active, achieving your goals and providing you with the best experience on your road to wellness. AllofourexpertVitalityTherapistscomefromoneofthree licensed professional backgrounds: either physiotherapy, chiropractic, or massagetherapy. Inadditiontotheirprofessionaltraining,theyare required to go through a rigorous internal training on the Vitality Method and System when they join our team of therapists. Our therapists are also encouraged to take continuing education to ensure we always offer the most up-to-date rehabilitation plans.

SHARE THE BENEFITS OF PHYSIOTHERAPY! Do You Have Friends or Family Members That Have Trouble:

S U C C E S S S T O RY I began having knee pain and abnormal sounds when jogging and I thought I was limited to low-impact exercises for life. I worked with Mina, learned some helpful exercises, and now my knee/ leg is in better shape than ever and am back jogging/using the stair master. Very friendly, professional, and knowledgeable staff. Would definitely recommend!!!” – R. J. via 5-Star Facebook Review

� Moving without pain � Bending &moving freely � Balancing confidently & securely

� Sitting for long periods � Walking for long distances � Living active & healthy

Tell Your Friend About Vitality Physiotherapy & Wellness Centre! We appreciate your confidence in us and will do our best to help those you refer meet their health and rehabilitation goals. Thank you for referring others to us!

(613) 425-7700 | WWW.VITALITYPT.CA




Refer your friend or family member to: PHYSIOTHERAPY Refer 3 friends or family members for: MASSAGE

Complementary FACE & SCALP MASSAGE at Vitality Physiotherapy & Wellness Centre

• 1 tsp lemon juice • ½ tsp garlic powder • ⅛ tsp salt • 2 tbsp green onions, sliced thin

Ingredients • 4 (4 oz) chicken breasts • 2 tbsp blackened seasoning • ½ cup plain, Greek yogurt • ½ avocado

Directions Place the chicken breasts and blackened seasoning in a large resealable bag. Seal and shake a few times to evenly coat the chicken. Lightly coat a large skillet with nonstick cooking spray and heat over medium-high heat. Add the chicken and cook until cooked through, 4-6 minutes per side. Meanwhile, in a food processor, combine the yogurt, avocado, lemon juice, garlic powder, and salt and pulse until smooth and creamy. To serve, top each chicken breast with 2 tablespoons of the creamy avocado sauce and garnish with ½ tablespoon green onions.

EXERC I SE ESSENT I ALS USE THIS EXERCISE TO STRENGTHEN YOUR CORE Walking Lunge Stand comfortably with your feet shoulder width apart. Take a large step forward with one leg, keeping your back foot in starting position while rolling onto your toes. Keep your spine straight and your forward and back knees bent, so that you make right angles with your hip, knee, and ankle. As you lunge, you should feel a stretch across the front of the hip and thigh. Hold for 30 seconds and repeat 2-5 times.


Education, and an analytical mind sets Mina apart. Let him help you jump start your rehab and decrease your pain by setting reachable goals to get your health on track. From his first major injury sustained playing soccer, Mina realized the importance of effective rehabilitation to return to activity as soon as possible but also to reduce the risks of a secondary injury. He takes the time to find the root cause of

your problem, and then together, we create a plan to address the immediate concern as well as enhance daily living after rehabilitation and prevent recurrences. A focused 1 on 1 treatment session usually involves a combination of manual therapy, pain management techniques, muscle/motor control retraining and specific exercise prescription. Mina is also trained in acupuncture and functional dry needling and is fully bilingual (French & English). To request an appointment with Mina, contact Vitality Physiotherapy & Wellness Centre at (613) 425-7700 or visit us at

Always consult your physiotherapist or physician before starting exercises you are unsure of.



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