HOW HEALTHY ARE YOUR HIPS?
Hip Squatting Test • Keep your knees parallel facing forward. • Squat down as far as you can keeping your feet and heels flat on the floor. • If you feel a lot of pressure in your knees or calf muscles, you could have a hip movement problem. • Try again in front of a mirror. Does your body want to go to one side? This can indicate a hip motion problem on one side.
You can easily check your hip motion by doing the following tests. If you discover your hip motion is limited, you feel pain or strong discomfort, it’s time to get your hips checked by our physical therapy professionals. Try these tests and see how mobile your hips are:
Hip Mobility Test • Lie on your back with your legs straight out. • Cross one ankle above the other knee cross legged in a figure 4 position. • Keep your ankle pressed on the other leg, but now lower the raised knee to the side. Does it lower close to the ground? • Repeat on the other side and see if there is a difference. • This might indicate a hip motion problem and cause pain in the back or hip discomfort on that side.
If you are a constant sufferer from hip or back pain, please do not wait another moment. Innovative Physical Therapy Solutions can help you put an end to your pain! Call us today for more information, and discover how you can live life pain free!
www.innovativeptsolutions.com
Patient Spotlights
Healthy Recipe
Greek Turkey Burgers with Spinach
“...I can now work without feeling any pain...” “Before I came here I couldn’t reach or pick things up that were in high places without feeling pain in my right shoulder. After my time here I can now work without feeling any pain even while reaching and picking things up in high places!” - Ricky G. “I learned ways to stretch and strengthen my hip and legs.” “I came in here after a pelvis fracture in December. Walked in with both crutches, moved to one crutch then a cane. Therapy has been a life saver. Regained strength back in my left leg. I learned ways to stretch and strengthen my hip and legs. Today is February 11th and I am walking pain free!...” - Sandra M.
• 1 cup frozen chopped spinach, thawed • 1 lb 93% lean ground turkey • ½ cup crumbled feta cheese • ½ tsp garlic powder • ½ tsp dried oregano • ¼ tsp salt • ¼ tsp ground pepper • 4 small hamburger buns • 4 tbsp tzatziki • 12 slices cucumber • 8 thick rings red onion (about ¼-inch)
Preheat grill to medium-high. Squeeze excess moisture from spinach. Combine the spinach with turkey, feta, garlic powder, oregano, salt and pepper in a mediumbowl; mix well. Form into four 4-inch patties. Oil the grill rack. Grill the patties until cooked through and no longer pink in the center, 4 to 6 minutes per side. (An instant-read thermometer inserted in the center should register 165°F.) Assemble the burgers on the buns, topping each with 1 tablespoon tzatziki, 3 cucumber slices and 2 onion rings.
www.innovativeptsolutions.com
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