GeorgialinaPT_Welcome 2020 with Pain-Free Knees & Hips

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body KNEES & HIPS WELCOME 2020 WITH PAIN-FREE


HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body INSIDE: How Physical Therapy Can Help • Success Stories • Exercise Essentials • Fun & Games: Sudoku Challenge • Featured Service: Dry Needling



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, 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, finding 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 as well as arthritis. A physical therapist can help you determine where the pain is coming from, and you can do so without needing to see a doctor first. What If There Are More Symptoms? In addition to relieving the initial pain, discovering the cause is the main priority of recovery. If you have other symptoms in addition to your leg pain, tell your physical therapist. Aching or stiffness around the hip, groin, back or thigh and a decrease in range of motion can be a sign of other problems resulting in your hip, knee or leg pain. Sometimes, inactivity can contribute to immobility—and later pain. If you’re limping, lurching or 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 706-993-2260 today to talk with our Georgialina Physical Therapy professionals, find out the cause of your pain, and how we can help you find relief.

• Pinched nerves • Osteoporosis • Cancer

• Arthritis • Dislocation • Hip fracture • Sprains and strains • Tendonitis

THERAPY CAN HELP In many cases, physical therapy can help patients quickly recover from an injury and get back to what they love to do. 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 typical physical therapy sessionwill start with a comprehensive evaluation of your entire lower body, looking for the exact source of your problem. Your physical therapist will customize a treatment plan to address areas of stiffness, weakness, tightness, and pain. On every level, physical therapy serves to enhance the patient’s qualityof life.We’reheretohelp,andwehaveyearsofexperience backing every therapy option.

For more information about how our therapists can help you recover from your knee and hip pain, call us today at 706-993-2260 or visit

Sources: 20050684 • • health.


EXERC I SE ESSENT I ALS USE THIS TECHNIQUE TO KEEP YOU MOVING Walking Lunge Stand comfortably with your feet shoulder width apart. Takea largestep forwardwithone leg,keepingyourback foot instartingposition 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.

I was in so much pain that I could barely walk. With the grace of God and my therapist, Jon, we made it! The pain is gone and I can return to doing what I love. Thank you for all you have done for me. ” – T. O.

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



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Dryneedling isasafeandeffectivemethodoftreatmentperformed by a licensed physical therapist that works to reduce pain and muscle tension, while simultaneously improving mobility. It has beenproventotreatnumerousmusculoskeletal issues, including acuteandchronic injuries,overuse injuries,neckpain,headaches, back pain, sciatica, muscle spasms, muscle strains, tendinitis, knee pain, hip pain, fibromyalgia, tennis elbow, golfer’s elbow, and more. Whenperformingdryneedling,yourphysical therapistwill insert asterileacupunctureneedle through theskin, into theunderlying tendons, ligaments, or muscles that have been affected, in order to relieve pain, decrease muscle tension, and improve mobility. While it is a common misconception, dry needling is not acupuncture. It is based on a modern scientific study of musculoskeletal and neuromuscular systems. While there are some similarities, dry needling is strictly based on Western medicine principles and research. It provides an environment that enhances the body’s ability to heal, ultimately reducing pain in the process. Most of our patients report feeling little to no discomfort when undergoing dry needling treatments To learn how Dry Needling can benefit you, call 706-993- 2260 today. We currently offer Dry Needling at our Thomson, Grovetown,Martinez,Evans,Braselton, andFortMill locations. 2 5 9 2 4 4 3 7 2 7 2 4 3 1 6 n° 310547 - LevelHard 4 3 1 5 3 2 9 6 5 7 3 2 1 5 8 9 7 9 1 6 3 2


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Level Up Your Mind with Sudoku! Object of the Game: Place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once. Benefits of Sudoku: 1. Improve your memory and stimulate your mind. 2. Keep your brain active to reduce the effects of Alzheimer’s. 3. Increase your power of concentration. 4. Take hold of a sense of accomplishment in finding the solution! 3 8 9 7 1 4 6 2 5 3 8 1 7 6


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GROCERY SHOPP I NG FOR HEALTHY OPT I ONS Become Supermarket Savvy by Creating Checklists for Making Healthier Food Choices 1 2 4 1 8 n° 36953 - LevelHard n°315994 - LevelHard

Produce. Spend the most time in the produce section, the first area you encounter in most grocery stores. Choose a rainbow of colorful fruits and vegetables. The colors reflect the different vitamin, mineral, and phytonutrient content of each fruit or vegetable. Meat, Fish, and Poultry. The American Heart Association recommends two servings of fish a week. Be sure to choose lean cuts of meat (like round, top sirloin, and tenderloin), opt for skinless poultry, and watch your portion sizes.

Dairy. Dairy foods are an excellent source of bone-buildingcalciumandvitaminD.Thereare plentyof low-fatandnonfatoptionstohelpyou getthreeservingsaday, includingdrinkableand single-serve tube yogurts, and pre-portioned cheeses. If you enjoy higher-fat cheeses, no problem— just keep your portions small. 3 Simple Shopping Rules. Spend less hours inthegrocerystorebyfollowingtheserules: 1. Shop the perimeter of the grocery store, where fresh foods like fruits,vegetables,dairy, n°315994

meat, and fish are usually located. Avoid the center aisles where junk foods lurk. 2. Choose “real” foods, such as 100% fruit juice or 100% whole-grain items with as little processing and as few additives as possible. If you want more salt or sugar, add it yourself. 3. Plan ahead for success. Before you set out for the market, plan your meals for the week, and create a list to shop from. It takes a few minutes, but saves time in running back to the store for missing ingredients.

Play on your mobile these puzzles and find their solutions by flashing the codes below : n° 318548 n° 310547 n° 36953

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