AchievePT: Knee And Hip Pain Relief

NEWSLETTER Endof Summer &Back to School

August is always a month filled with mixed emotions in our family as Summer ends and school returns. • Sadness that summer has come to a close, no more fairs to attend, swim parties, or staying up late and sleeping in the next morning. • Excitement (some of my kids at least) for the start of a new school year and seeing old friends and making new ones. What emotions do you experience at this time of year? With any transition times in our lives it can lead to an increase in stress. Whether that is back to school, retirement, death of a loved one, marriage, birth of a child, or even recovering from a significant injury, it is important to try and manage stressful moments or times. In a review of several articles, there were a few recurring recommendations that were given as tips for managing stressful times in our lives. Here is what I found:

1. Get enough sleep – not only does sleep effect your body’s ability to recover and fight off disease, it also helps improve mental clarity and creativity. 2. Exercise regularly – 30 minutes a day is recommended by several sources as a way to combat stress and improve your overall health. 3. Follow a routine – life is busy and lots of things can get in the way of our goals. Having a consistent routine or schedule will help ensure that we get the most important things done in our day. One of the big reasons that I like it when my kids return to school is that it puts us all back into better routines. I hope that you will take this time of year “Back to School” (even if you aren’t returning to school) to get yourself in a really productive routine to help improve all aspects of your life and prepare you for any stressful moments that may arise.

Your Friend, David Hawkins PT



Mark Twain once said that growing old is an issue of “mind over matter,” but if you struggle with knee or hip pain, then you know that this isn’t true at all. Hip and knee pain can really take the spring out of your step, causing you to move slower and leaving you with pain that becomes more difficult to cope with, step after step. There is an endless list of reasons as to why knee or hip pain may develop, from a slip or fall-related accident to a sports injury or even a car accident. Don’t Wait Until It Is Too Late! When an injury develops, seeking the support of a physical therapist is the best course of action. Working with a physical therapist soon after an injury develops can help reduce your recovery time and improve your ability to cope with the pain and discomfort by introducing you to targeted exercises and stretching techniques that can enhance your ability to recover from the injury. When you are dealing with a knee or hip injury, every step requires more effort than typical. This can really drain your energy level as you attempt to go about doing even basic tasks, such as taking care of your home or walking around the office.

What Can Physical Therapy Do to Help? Physical therapy is not a one-stop cure-all for pain management. This is a long-term solution to pain and suffering through the use of targeted exercises and stretching techniques that are designed to strengthen the targeted areas and help the body recover and heal. By identifying the exact points on the body that are not moving as they ought to be, it is possible to make a plan to increase flexibility, motion, strength and even improve coordination. Who Needs Physical Therapy? Are you moving like you should be? Your hips and knees are essential to everyday movement; whether you are sitting, standing, walking or running, you need your hips and knees in great shape. Sometimes, when your hips and knees are in pain, it can cause you to change the way that you are moving, causing you to change the flow and pace of your gait, which is the way that you walk. Other times, prolonged pain can cause you to stop doing movements that are indicative of healthy joints.


• In a sitting position, can you comfortably cross your legs, leaving your ankle to rest comfortably on the opposite knee? If this is painful, or one knee constantly must be lower than the other, then this may be indicative of knee concerns that could be addressed with physical therapy. • From a standing position, with your feet planted flat on the floor, can you push your body into a squatting position? You should be able to squat all the way down so that your buttocks are almost touching your heels. If you aren’t able to do this, then physical therapy may be helpful in improving your range of motion. • Standing near a wall or countertop, arrange your feet so that you are standing with the heel of one foot touching the toes of the other, as if on a balance beam, and see how long you can stand still. Can you balance for 10 seconds? If not, then physical therapy may be able to improve balance and coordination. The goal of any physical therapy program is to restore range of motion and improve flexibility and strength while reducing the general experience of pain. Unfortunately, hip and knee injuries often tend to linger. Every movement relies so heavily on the hips and knees that it makes it difficult to allow these joints to actually rest following an injury. Physical therapy provides targeted exercises that support the joints with precise movements that help reinforce strength and range of motion. For more information, contact your physical therapist to learn more about options that will suit your health needs.

If you’ve experienced any hip or knee pain and are considering whether physicaltherapy isagoodchoiceforyourhealthneeds,considerthefollowing: • From a standing position, are you able to lean over and touch your toes? If so, then this indicates that you have proper hip and low back flexibility. If not, then you may need to improve your flexibility and joint range of motion, and physical therapy could be helpful.

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Laser Therapy Relieves Pain and Inflammation Associated With

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Laser Therapy helps you get moving. Call Achieve Physical Therapy today! Laser therapy allows your body to utilize its own healing powers by inducing a series of healing responses in your body. Call Today 623-201-7210.


Print sudoku “I feel like I am finding myself again!” “I had a total hip replacement. I had been struggling with hip and back pain. It was very difficult to stand for over 20-30 minutes without pain and my flexibility was really going- I couldn’t even tie my shoes on my left side. Because of this, I hadn’t exercised for years. With physical therapy, I have gained strength. I can walk anywhere, be on my feet all day, tie my shoes, and generally do anything I want to try to do now. I am even getting back to exercising. Having been a very active person in the past, I feel like I am finding myself again!” - Becky 3 8 1 3 7 5 4 7 9 2 5 9 1 6 2 4 4 3


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9 7 Hip Hikes While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side. Then return the pelvis/leg back to a leveled position. 3 7 5 4 Always consult your physical therapist or phy- sician before starting exercises you are unsure of doing.

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3. If further assessment is warranted, your therapist

2. Your therapist can

1. Feel free to call us and ask to speak to your therapist.

discuss with you why your pain is bothering you again and what you might do about it at home.

might recommend you come in for an appointment.

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