BayState_Relieving Hip, Knee and Leg Pain

N E W S L E T T E R

HIP, KNEE, AND LEG PAIN We Are Here To Help You Find Natural and Lasting Relief For

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N E W S L E T T E R

HIP, KNEE, AND LEG PAIN We Are Here To Help You Find Natural and Lasting Relief For

Whether you’ve been recently injured or have been suffering for a long time, seeing a physical therapist at Bay State Physical Therapy can help you return to a more active and pain-free life. Give us a call today!

Our hips, knees, and ankles support the weight of our body while providing us with the mobility to complete daily activities such as walking, stair climbing, and standing up from a chair. When we have pain in one of more of these areas, it impacts our ability to move pain free. The Mayo Clinic has identified several of the leading causes of hip, knee, and leg pain: • Arthritis: Over time the cartilage on the joint surfaces begins to wear down and the “buffer”between thebonesdecreases.Thiscan lead to lossofmotion and pain with walking, stair climbing, and standing from a seated position. • Fracture: After being casted or immobilized to allow for bone healing, the affected area often becomes stiff and weak.This can lead to changes in the way you walk and result in other injuries within your back and lower body. • Sprain: This occurs when a ligament, the structure that connects bone to bone, becomes overstretched. When a ligament is sprained it impacts the stability of the joint and lead to feelings of instability or “giving away.” • Strain: This occurs when the muscle or tendon, the structure that connects the muscle to bone, becomes overstretched. When the muscle or tendon is strained, any time the muscle is activated it can be painful.

• Tendonitis: This is the inflammation of a tendon, typically after a strain. Short term inflammation is part of the healing process, but if the symptoms are not treated and become chronic it is then known as tendinosis. • Pinched nerves: There are many areas from the hip to the foot where nerves can become entrapped or pinched.This often leads to feelings of numbness or tingling and if left untreated can lead to loss of muscle function. Physical therapy can help in the treatment of loss of range of motion, strength, balance, and joint mobility that can be the result of these conditions.

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Bay State Physical Therapy Exercises

When looking to improve the power and distance of your golf drive there are many factors that can be assessed. These exercises are focused on improving rotational movement of your trunk and should be completed in order to (1) maximizemotion, (2)controlmotion, and (3) gain strength.

1) Open Book: Lie on your side with your bottom leg straightorslightlybentandyour top legbentandsupported under the knee and lower leg by a foam roller or pillow.Then extend your arms with your palms touching each other. Lastly, perform the “open book” by bringing your top arm across your body, keeping the arm straight and knee on the supportive surface. Your head and neck should follow the path of your arm. While in this position take a deep breath in and out. Return to the starting position and complete ten times, then switch to the other side. With practice you will notice you are able to open your arms wider.

2) Thread the Needle: While on your hands and knees, bring one arm (the needle) up towards the ceiling.Your trunkandneckshould follow your moving hand and you should inhale while performing the motion. As you bring your arm down, thread it under your chest and planted arm, and exhale. Repeat ten times and then completeon theotherside.Ensure during each repetition you use all of your available range of motion.

3) Theraband resisted “golf swing”: While in the 5-iron posture and holding a resistance band that is anchored under the back foot, keep your head down, arms straight, and practice your follow through (pictures 1 and 2). While in the same position, move the resistance band to the front foot, keep your head down, arms straight, and practice your backswing (picture 3). For both movements, complete two sets of ten, use all of your available range of motion, and increase the speed and resistance of the band as appropriate.

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STAFF SPOTLIGHT Jill McNabb, DPT

Patient Success Spotlight

Dave has been coping with right knee pain since 2003. He underwent a traditional arthroscopic procedure then experienced multiple meniscus tears and rapid cartilage breakdown. He had additional right knee arthroscopic procedures in the years that followed with the hope of prolonging the inevitable. In 2011, Dave began receiving cortisone injections to help with the pain and as each year passed, the relief from the injections decreased, finally having little to no impact at all. With the help of his wife, Dave made the decision to have a total knee replacement in December of 2018. Fast forward to eight weeks post-surgery, Dave was able to walk up and down stairs and go for walks with his family without pain - something he did not believe could be possible so soon after surgery. After receiving at-home PhysicalTherapy, Dave’s Orthopedic Surgeon, Dr. Fehm (ExcelOrthopedics inWoburn,MA) referredhim toBayStatePhysical Therapy - Burlington. “The physical therapist’s care and techniques have given me more strength and range of motion then I’ve had in the last 10 years!... I am thankful for the decision to have the surgery and for the care I received at Bay State Physical Therapy Burlington. It has allowed me to be active again with my family, including my four young children. When I am not working, I like to be involved coaching my kids sporting teams and hitting the pool with the family.” Dave Pennybaker Right Total Knee Replacement

Jill Graduated from Northeastern University in 2013 earning a Doctorate in PhysicalTherapy. She joined Bay State PhysicalTherapy as a new grad and has been working in our Arlington office for over 5 years in both a clinical and management capacity. She recently completed a two year fellowship program at the Institute of Orthopedic ManualTherapy (IOMT) whichhelpedher to refineherdiagnosticandmanualskills.Jillalsoworks per diem at Spaulding Rehabilitation Hospital in Charlestown, MA where she works with patients that have sustained brain injuries and strokes. Jill’s clinical interests include managing neck and low back pain as well as differential diagnosis related to these conditions. Jill uses a treatment approach thatemphasizesmanual therapyaswellaspatienteducation in order toempowerpatients to lead theirown recovery.Jill isalsoaCertified Strength and Conditioning Specialist (CSCS) and utilizes this knowledge to better develop exercise focused treatment plans. Jill’s personal interests include spending time with friends and family, running, and trying new restaurants. As an area local, Jill also likes to be active in the community.

FESTIVE & HEALTHY RECIPE

SHAMROCK SHAKE SMOOTHIE

A healthy take on a Shamrock Shake uses fresh spinach and juicy kiwi to achieve the fun and festive color we all love. Using fresh mint makes this smoothie extra minty and refreshing. Combine banana, spinach, yogurt, kiwi, milk, mint and ice in a blender. Blend until smooth. If you like, cut kiwi slices into shamrock shapes and thread onto a skewer. Serve the smoothie garnished with the kiwi and mint, if desired Preparation

http://www.eatingwell.com/recipe/257173/shamrock-shake-smoothie/

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