Performance For Life
N E W S L E T T E R
Move Again Without Hip & Knee Pain INSIDE : • Move Again Without Hip & Knee Pain • Dairy Free Ranch Salad Dressing & Dip
110 Pleasant Ave S. Park Rapids, MN 56470 218-237-3052 3035 Demers Avenue Grand Forks, ND 58201 701-746-6694
406 3rd Street NW East Grand Forks, MN, 56721 218-773-3388
102 4th Street West Park River, ND, 58270 701-284-6707 2424 32nd Ave S #103 Grand Forks, ND, 58201 701-757-1322
6 E 12th St Grafton, ND, 58237 701-379-0125
829 Lake Ave, Suite B Detroit Lakes MN 56501 218-844-5330
1425 S Columbia Rd Grand Forks, ND, 58201 701-746-8374
Performance For Life
N E W S L E T T E R
Move Again Without Hip & Knee Pain
Have you ever thought about how amazing our ability to walk is? It is a complex system of muscles, nerves, and joints working together in harmony to lift you up. But what if you experience pain while walking? If you experience hip, knee, or leg pain, it could mean that the complex system of your gait has been effected in some way or another. For more information regarding how our treatments can help you, give us a call today! WHAT CAUSES KNEE AND HIP PAIN? Knee and hip pain occur when the joints and muscles surrounding those areas lack their normal function. If the joint isn’t functioning properly, it can alter one’s mobility, which will increase pressure on the area. This can cause the area to become inflamed, thus resulting in pain. If you are experiencing hip pain, it is likely that there is a problem with your hip joint. When this happens, you will experience pain inside of your hip, or in your groin area. If you are experiencing pain outside of your hip, in your upper thigh, or buttock region, then it is likely that there is a problemwith the muscles, tendons, ligaments, or soft tissues surrounding the hip joint. Regardless of where the pain is stemming from, hip pain is typically caused by injury or strain to the joint or surrounding regions; however, the pain can also be due to an underlying disease, such as arthritis.
If you are experiencing knee pain, there is a good chance the pain is rooted in your kneecap or patella. Every time you bend your knee, your kneecap needs enough space tomove up and down between your femur bone and the bend of your knee. Unfortunately, if this area becomes inflamed, then the tissues surrounding the kneecapwill become tighter, and the kneecapwill not have asmuch space tomove. It will try to squeeze through the inflamed padding, causing pain in the knee, and causing the padding to grow thicker and more irritated. When this happens, the joint fluid inside your knee will begin to dry out, resulting inmore friction and pain. HOW PHYSICAL THERAPY HELPS: When relieving knee and hip pain, it is important tomake sure that normal motion is restored. Our physical therapists at Achieve Therapy and Fitness are trained in evaluating your movement to determine the root of your problem, in addition to creating a treatment regimen specific to your pain, and restoring you to your normal mobility and strength. We have years of success in helping patients with their physical needs, eliminating their need for harmful drugs, expensive testing, or harsh surgeries. Our goal is to help you move and walk as comfortably as possible. Schedule a consultation with one of our physical therapists today and get back on track to a pain-free life!
Experiencing back pain, call us at 866.320.3562 or visit achieve-therapy.com today!
D I Y I CE PACK S FOR YOUR J O I NT S AF TER WALK I NG
4 DIFFERENT METHODS 1. (3) parts water to (1) part rubbing alcohol. This combination is recommended by physical therapists, because it is cheap, it stays flexible, and it works perfectly. There is also minimal mess if there is a leak! Win/win. 2. Corn syrup – Yup. Plain old corn syrup. This one is nice because it stays the most soft and flexible compared to the rest; however, if it were to leak, you’d be left with a sticky mess. 3. Liquid dish soap – You guessed it, another one-ingredient ice pack! This one
doesn’t stay quite as flexible as the rest, but at least the mess won’t be sticky in the event of a leak. 4. (2) parts liquid dish soap to (1) part rubbing alcohol. This is very similar to the one above but stays a bit more flexible. To minimize the risk of leaking after repeated uses, make sure to double bag your ice packs in sturdy freezer bags with a double-lock seal. If you have a vacuum bag sealer, this is the perfect use for it. Source: https://www.mayoclinic.org/symptoms/hip-pain/basics/causes/sym-20050684
If you’re wanting to improve your back pain, call us at 866.320.3562 or visit achieve-therapy.com today!
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Relieves lower leg pain SHORT ARC QUAD Place a rolled up towel or object under your knee and slowly straighten your knee as you raise up your foot.
Exercises copyright of
REDUCE YOUR R I SK OF I NF E C T I ON:
WE’RE STAYING CLEAN! Achieve Therapy is committed to the health and wellbeing of you and your child. In the wake of the recent spread of COVID-19, also known as the novel coronavirus, we are taking every precaution. Before and after every session, we are asking our clients and staff towash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility. To do your part to prevent the spread of this contagious disease, we ask parents that if you or your child is demonstrating symptoms of coronavirus— coughing, sneezing or fever— please stay home. Additionally, if you or your child has been exposed to someone who has a confirmed case of the virus, please notify us immediately, so we can take necessary steps. Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support.
CLEAN YOUR HANDS OFTEN
AVOID TOUCHING YOUR FACE WITH YOUR HANDS
SNEEZE & COUGH INTO TISSUES
AVOID HUGS & SHAKING HANDS
KEEP DISTANCE FROM THOSE INFECTED
DO NOT TOUCH MUCUOUS WITH FINGERS
AVOID BUSY PLACES & EVENTS
USE GLOVES WHEN NECESSARY
DISPOSE OF USED TISSUES QUICKLY
S E A S ON A L R E C I P E
Dairy Free Ranch Salad Dressing & Dip
Ingredients • 1 cup raw, unsalted cashew pieces • ¼ cup plain, unsweetened, almond milk (or leave out if you want a thicker dip) • 1 clove garlic, minced
• 3 Tablespoons chives, chopped • 3 Tablespoons parsley, chopped • 3 teaspoons raw apple cider vinegar • Sea salt to taste
Directions Place the cashews in water and soak overnight in the fridge. Drain and rinse the nuts, the place them in a blender or food processor with the almond milk, garlic, and vinegar. Blend 1-2 minutes adding water as needed to get the consistency you want. Add the rest of the ingredients and blend on low another minute.
Recipe from: http://ournutritionkitchen.com/salads/dairy-free-ranch-salad- dressing-dip/Page 1 Page 2 Page 3 Page 4
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