Fleming PT: Effective Hip and Knee Pain Relief

Health &Wellness The Newsletter About Your Health And Caring For Your Body

EFFECTIVE HIP & KNEE PAIN RELIEF Don’t Let Pain Postpone Your Adventures

Do you find it harder to walk, run or exercise? Is hip, knee or leg pain keeping you from being active? If so, understanding how your body walks and moves can be the key to putting the spring back in your step.

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EFFECTIVE HIP & KNEE PAIN RELIEF Don’t Let Pain Postpone Your Adventures! Health & Wellness The Newsletter About Your Health And Caring For Your Body

Inside: • Find Out If You Are Moving Like You Should

• Healthy Recipe

• Relieve Hip Pain In Minutes

• Patient Success Spotlight

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Put the Spring Back in Your Step Think of your body as a big spring that stores and releases energy with every step. The efficiency of your walk comes from the effectiveness of your flexibility, strength and balance. When any one of these is off, it affects your ability to walk efficiently and takes a lot of energy. This results in strain to different joints and makes muscles work much harder than they need to.

The Remedy The simple solution is to put the spring back in your step. This is accomplished by first analyzing how you walk. There are slight changes in the way that you walk and move, that our trained medical experts can pick up on. This analysis tells us just what joints or muscles are stiff, stuck or weak. By pinpointing the exact areas of your body that are not moving as they should, we can make a plan to increase motion, strength and improve coordination.

ROBERT FLEMING PT, DPT, OCS, FAAOMPT, Owner

This leads to possible pain in the back, hips and knees. It also causes fatigue after walking, even for a little while. If you are experiencing pain again after therapy, it might be because muscles or joints have tightened or become weak again.

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FindOut If YouAre Moving LikeYou Should

Can you do these simple tests to see if your hips and legs are as flexable and strong as they should be? Try them for yourself and let us know how you did. • From standing, can you touch your toes? This indicates hip and low back flexibility. • In sitting can you comfortably cross your legs so that your ankle is resting on the other knee? Does one knee go further down than the other? This indicates hip flexibility. If one hip is tighter than the other, it can wreak havoc with your walking and even cause knee pain. • Keeping your feet flat on the floor and holding onto something solid, how far can you squat down? You should be able to squat all the way down so your buttocks almost touch your heels. Don’t let your heels pop up! If you favor movement to one side, you probably have hip weakness on that side or limited motion in the hip joint. • Standing near a counter top, put one foot in front of the other so that you are touching heel to toe. Without putting your hands down, see if you can balance for 10 seconds, keeping yourself steady. If you cannot, then you have trouble with the coordination of your balance from the nerve endings in your hip, knees, ankles, and feet. Restoring Normal Pain-Free Motion Restoring normal motion is key to alleviating pain and allowing you to do the activities you love to do safely. Physical therapy is the key to restoring normal joint and muscle motion. Our medical experts pinpoint the key problem areas that you may not even be aware of and focus on a custom treatment plan that will restore your normal pain-free motion. Performing at Your Best Whether you are just out for a walk or are an avid athlete, we can help you walk, run, and play better. With our motion analysis, strength testing, coordination testing, and more, we can spot your muscles and joints that need flexibility, strength, or coordination. A specific training and treatment plan is then put together to help you reach your peak movement with the least effort.

HONEY GARLIC SHRIMP

Healthy Recipe

Ingredients • 1/3 cup honey • 1/4 cup soy sauce (reduced sodium) • 1 Tablespoon minced garlic • optional: 1 teaspoon minced ginger

• 1 lb medium uncooked shrimp, peeled & deveined • 2 teaspoons olive oil • optional: chopped green onion garnish

Directions 1. Whisk the honey, soy sauce, garlic, and ginger (if using) together in a medium bowl. 2. Place shrimp in a large zipped-top bag or tupperware. Pour 1/2 of the marinade mixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator for 15 minutes or for up to 8-12 hours. Cover and refrigerate the rest of the marinade for step 3. (Time-saving tip: while the shrimp is marinating, steam broccoli and microwave some quick brown rice.) 3. Heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet. (Discard used marinade.) Cook shrimp on one side until pink-- about 45 seconds-- then flip shrimp over. Pour in remaining marinade and cook it all until shrimp is cooked through, about 1 minute more. 4. Serve shrimp with cooked marinade sauce and a garnish of green onion. The sauce is excellent on brown rice and steamed veggies on the side.

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Patient Success Spotlight

Refer A Friend

“I was in so much pain in my neck and had such bad headaches that I just couldn’t do the things I wanted to do. Dr. Fleming took the time to help me understand what was going on with me and worked closely with my neurologist so we could get me feeling better. It really worked. It took time but Dr. Fleming encouraged me and showed me things I could do to help myself. I really want to thank you for everything you have done for me. You really made a difference in my life.” – D.W. I really want to thank you for everything you have done for me.

Do You Have Friends Or Family Unable To Do The Following:

Who Do You Know That Needs Our Help? � Move without pain � Bend and move freely � Balance confidently & securely � Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle If you know someone suffering with aches and pains give the gift of health. Refer them to Fleming Physical Therapy today. Pass along this newsletter or have them call us directly to schedule an appointment.

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Relieve Hip Pain In Minutes Try this movement if you are experiencing hip pain.

Win A $20 Giftcard!

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Strengthens Hips

HIP ABDUCTION Lie on your side with your bottom leg straight, top knee bent at 90 degrees. Position hand on the top of your waist. Lift your leg up towards the ceiling until you feel your pelvis move. Relax your leg back to the starting position

MISSPELLED MANIA EDITION! You could be the winner of a $20 gift card! Enter our drawing by being one of the first 10 people to call with the misspelled word in this newsletter. Call in at an office near you! CALL IN AT A LOCATION NEAREST YOU!

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SCHENECTADY 518-346-0605

AMSTERDAM 518-212-6291

GLOVERSVILLE 518-921-4189

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