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.
HEALTH &WELLNESS The Newsletter About Your Health And Caring For Your Body
INSIDE Do I Need Physical Therapy For My Pain • Celebrating Heart Health Free 15 Minute Consultation • Relieve Hip Pain In Minutes EFFECTIVE HIP & KNEE PAIN RELIEF
HEALTH &WELLNESS The Newsletter About Your Health And Caring For Your Body
EFFECTIVE HIP & KNEE PAIN RELIEF
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.
Whenyouaredealingwithakneeorhip injury,everysteprequiresmoreeffort than typical.This can really drain your energy level as you attempt to go about doing evenbasic tasks,suchas takingcareofyourhomeorwalkingaround theoffice. What Can Physical Therapy Do to Help? Physical therapy isnotaone-stopcure-all forpainmanagement.This isa 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 thebody recoverandheal.By identifying theexactpointson thebody 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.
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D O I N E E D P H Y S I C A L T H E R A P Y F O R M Y P A I N ?
• 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.
Areyoumoving likeyoushouldbe?Yourhipsandkneesareessential toeveryday 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 physical therapy 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 physical therapy could be helpful.
H E A LT H Y R E C I P E : S P I C ED P E AR T E A
R E L I E V E S H I P PA I N I N M I NU T E S
Try this movement to strengthen hips & legs!
Ingredients • 1 orange • 3 cups water • 2 (11.3 to 12 oz) cans pear nectar • 1 tbsp honey (optional) • 4 inches stick cinnamon
• 1 tsp whole cloves • 6 tea bags • Small orange slices, halved (optional) • Stick cinnamon (optional)
Relieves Hip Pain
Directions Using a vegetable peeler, remove three wide strips of peel from the orange; set peel aside. Juice the orange into a large saucepan. Add the water, pear nectar and honey (if using) to orange juice in saucepan. For spice bag: Place the 4 inches of stick cinnamon, the cloves and the orange peel strips in the center of a 6-inch square of double-thickness, 100%-cotton cheesecloth. Bring corners together and tie with 100%-cotton kitchen string. Add spice bag to pear nectar mixture. Bring mixture to boiling; reduce heat. Cover and simmer for 10 minutes. Remove from heat. Add tea bags; cover and let stand for 5 minutes. Remove tea bags and spice bag; discard. Serve in warmmugs. If desired, float orange slices on top of individual servings and serve with additional stick cinnamon.
www.simpleset.net
Straight Leg Raises While lying or sitting, raise up your leg with a straight knee and your toes pointed upward. Hold 2 seconds, repeat 10-20 times on both legs.
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F E B R UA R Y I S H E AR T H E A LT H MON T H TIPS FOR BETTER HEART HEALTH 1. Aim for lucky number seven. Young and middle-age adults who slept 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more. 2.Keepthepressureoff.Getyourbloodpressurecheckedevery3-5years ifyou’re 18-39. Ifyou’re40orolder,or ifyouhavehighbloodpressure,check iteveryyear. 3.Movemore.Tokeep itsimple,youcanaimfor30minutesaday,5daysaweek ofmoderateexercise.Even ifyouexercisefor30minutesaday,beingsedentary for the other 23 1/2 hours is really bad for your heart. 4.Slashsaturatedfats.Tohelpyourheart’sarteries,cutdownonsaturatedfats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options. 5.Findout ifyouhavediabetes.Millionsofpeopledon’tknowthattheyhavethis condition. That’s risky because over time, high blood sugar damages arteries and makes heart disease more likely.
PHYSICAL THERAPY IS GOOD FOR THE HEART! Are your patients as healthy as they should be? For most patients with chronic ailments such as diabetes, heart disease, arthritis and pain, walking, let alone exercising can be difficult enough. With inactivity, these chronic diseases lead to a downward spiral of worsening health and the need for more aggressive medication management. Numerous studies demonstrate the power of activity in reducing a multitude of symptoms and improving long-term health. Not only does this improve the patient’sresponsetoyourtreatments,butallowsforthereduction inmedications. Physical therapy is theuniquemedical treatment thatworkswithaphysician’s plan to improveapatient’sability tomove,be functionaland improvesystemic health. By improving joint mobility, strength and cardiovascular endurance, your patients’ can better manage their disease, leading a more active and healthy lifestyle.Formore informationonoursuccessful treatmentprograms, call us today. Your patients will thank you.
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Dallenandhisstaffofprofessionalshavebeenpivotal inmy rehabexperienceafter twoknee replacements. Ihavebeenso impressedwith theirability tohelpme learn exercises and stretches that will benefit me in the years to come. My recovery is successful because of Balanced Body’s support. Thanks, team!” - Kara C.
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