HEALTH & WELLNESS The Newsletter About Your Health And Caring For Your Body
EFFECTIVE HIP & KNEE PAIN RELIEF YOU CAN MOVE FREELY AGAIN!
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. (continued inside)
• Effective Hip & Knee Pain Relief • Who Needs Physical Therapy?
• It’s Your Body, It’s Your Choice • Patient Success Spotlight
HEALTH & WELLNESS The Newsletter About Your Health And Caring For Your Body
YOU CAN MOVE FREELY AGAIN! EFFECTIVE HIP & KNEE PAIN RELIEF
INSIDE : • Who Needs Physical Therapy? • It’s Your Body, It’s Your Choice • Functional Movement Screens • Patient Success Spotlight
(continued from outside)
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. 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.
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 hip or knee 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.
Who Needs Physical Therapy?
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. • 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.
Relieve Hip Pain InMinutes Try this movement ifyou are experiencing hip pain.
Mexican Cauliflower Rice Skillet
• 1 lb ground beef • 1/4 medium onion diced
• 1/2 red pepper diced • 3 tbsp taco seasoning • 1 cup diced tomatoes • 12 ounces cauliflower rice • 1/2 cup chicken broth • 1 1/2 cups shredded Cheddar cheese or Mexican Blend
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. Repeat 3 times.
In a large skillet over medium heat, brown the ground beef until almost cooked through (just a little pink). Add the onion and pepper and continue to cook until no longer pink. Stir in the taco seasoning. Add the tomatoes and cauliflower rice and stir to combine. Stir in the broth and bring to a simmer. Reduce the heat to medium low and cook until the cauliflower rice begins to soften (8 to 10 minutes for frozen). Sprinkle the skillet with the cheese and cover. Let cook until the cheese is melted, 3 or 4 minutes. Remove from heat and top with your favorite toppings like sour cream, avocado, and chopped cilantro.
CALL TODAY! ( 856 ) 396 - 8131
Patient Success Spotlight
Functional Movement Screens
Restore PhysicalTherapy offers a Functional Movement Screen (FMS) to all clients at any fitness level. This screening tool is a ranking and grading system that records movement patterns that are important for participating in normal, every day activities. By screening these particular movements, the FMS is able to quickly identify any functional limitations and asymmetries that may be present. The FMS allows our physical therapists to address limitations, develop an appropriate treatment plan, and create a functional baseline to track progress. CALL TODAY TO LEARN MORE!
“I recently completed my therapy sessions here after having surgery for a torn meniscus. I highly recommend using Restore Physical Therapy! It was great to be in such a positive and encouraging environment. I looked forward to going each week. Brian helped me tremendously with regaining strength and full motion back in my knee. He was very patient with my recovery and customized the therapy according to how I felt. I actually feel like my knee is stronger now than before I injured it. Thanks so much to the whole team at Restore!” - Caitlin M. “I actually feel like my knee is stronger now than before I injured it. Thanks so much to the whole team at Restore!” SEE A PHYSICAL THERAPIST FIRST! A physician prescription is not required to see a physical therapist. Before more aggressive treatments like prescription medications, injections, or surgery, physical therapy is a great choice. If you know someone that has neck, back, shoulder, or knee pain, please forward this message to them or have them contact us at (856) 396-8131.
It’s Your Body, It’s Your Choice
WHO’S YOUR THERAPIST?
It’s Your Body. It’s Your Choice. If you do see a physician, tell him or her you want to receive your physical therapy from RESTORE. It is your personal and legal right to choose the physical therapy office and therapist you know, like and trust.
RESTORE your mobility RESTORE your strength RESTORE your balance RESTORE your body RESTORE your life
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