WHO NEEDS PHYSIOTHERAPY?
Try this movement if you are experiencing knee pain. EXERCISE OF THE MONTH 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. If you’ve experienced any hip or knee pain and are considering whether physiotherapy is a good choice for your health needs, consider the following: • 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 physiotherapy could be helpful. • 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 physiotherapy. • 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 physiotherapy 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 physiotherapy may be able to improve balance and coordination. The goal of any physiotherapy 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. Physiotherapy provides targeted exercises that support the joints with precise movements that help reinforce strength and range of motion. For more information about overcoming back pain, call The Physio Studio today!
HEALTHY RECIPE
SuperFood Smoothie
Stregthens Legs
www.simpleset.net
INGREDIENTS • 2 cups lightly packed chopped kale leaves, stems removed • 3/4 cup milk of choice • 1 frozen banana, cut into chunks • 1/4 cup plain Greek yogurt • 1/4 cup frozen pineapple pieces • 2 tbsp peanut butter • 1 to 3 tsp honey, to taste
STRAIGHT LEG RAISE While lying or sitting, raise up your leg with a straight knee and your toes pointed outward.
INSTRUCTIONS Blend all the ingredients until smooth. Add more liquid if you prefer a thinner consistency.
CALL US TODAY IF YOU ARE EXPERIENCING LEG PAIN
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