Centra: Walk Again Without Pain

Health & Wellness

“Get Stronger. Feel Younger. Move Farther.” WALK AGAINWITHOUT PAIN

INSIDE • Walk Again Without Pain • Exercise Essentials • Ranking in The Top 10% • Free Analysis • Health Benefits Your ability to walk is an amazingly complex system of muscles, nerves, and joints working in harmony. If you suffer from hip, knee, or leg pain, the normal movement of this complicated system has been affected in one way or another. (continued inside)

Health &Wellness

A Simple Solution To Pain | Exercise Essentials | Ranking in the Top 10% | Free Analysis | Health Benefits

Knee and Hip Pain Knee or hip pain can occur for many reasons, but is a mechanical problem, meaning that the joint and muscles supporting it are not functioning properly. Even though a person has arthritis in their joint, it doesn’t mean that they will have pain from it. Pain and inflammation only begin when the joint doesn’t move properly and pressures increase. Many knee problems come from poor tracking of the kneecap or patella. The kneecap has to move up and down in the groove on the femur bone when you bend your knee. It is also where your strong thigh muscles attach. The kneecap sits on fat pads that provide cushioning. However, when the tissue around the kneecap becomes tighter, the kneecap presses further into the fat pads, making them irritated and thicker over time. This affects the normal flow of joint fluid around the inside of the knee and actually dries out the knee over time causing more friction and pain. With the right physical therapy treatments, a lot can be done to help you regain strength in your hips and knees. Call us today to learn how we can help you live a pain-free life! WALK AGAINWITHOUT PAIN “ Take Action In Seeking Treatment For Your Pain! ”

“Do You Know The Different Methods To Icing?” A SIMPLE SOLUTION TO PAIN

An easy way to relieve knee pain is to ensure normal kneecap motion is restored. Our experts evaluate the true cause of your knee pain, treat the movement problem and restore the normal strength around the knee. We have years of training to analyze the movement of your body and pinpoint the source of your problem. This allows for accurate treatment without the need for elaborate and expensive testing. Ultimately, your knee pain will be relieved quickly and your ability to walk, run and squat restored! We also work closely with your physician and can help you recover quickly if you have had surgery. Call us today to learn more about how physical therapy can help you live life pain free. 1. (3) parts Water to (1) part Rubbing Alcohol. This is recommended by physical therapists, it is cheap, it works perfectly, stays flexible, least mess if there is a leak, and really inexpensive. 2. Corn Syrup – Yup. Plain old corn syrup. This one is nice because it stays the most soft and flexible. But in the unlikely event it leaks, it is going to make a sticky mess. 3. Liquid Dish Soap – Ditto from above. Only this time it didn’t stay quite as flexible and the mess will be blue. Do It Yourself ICE 4 Different Methods

stays a little more flexible than plain liquid dish soap, but otherwise it is the same. To minimize the risk of leaking after repeated uses, make sure to double bag them in sturdy freezer bags with a double lock seal just to be sure. If you have a vacuum bag sealer, this is the perfect use for it.

4. (2) parts Liquid Dish Soap to (1) part Rubbing Alcohol. This


Healthy Recipe


Ingredients • 1 lb ground turkey • 1 large egg beaten • 1/4 cup shaved parmesan

• 1 tsp basil • 1 tsp salt

• 1/2 tsp ground black pepper • 1 (24 oz) jar red pasta sauce • 1/2 lb whole grain spaghetti

• 1 tsp garlic powder • 1 tsp onion powder

Directions Preheat broiler on high for 5 minutes. Combine all meatball ingredients in large bowl. Use your hands to mix the ingredients. Use a 1.5 tablespoon cookie scoop to scoop 18 meatballs onto a rimmed cookie sheet. Broil on top rack for 5 minutes. In a large skillet, bring pasta sauce to a low simmer. Add in cooked meatballs and simmer together for 5-10 minutes or until meatballs are completely cooked through. Serve with your choice of pasta, fresh basil, more parmesan and enjoy!

Clinic: Nationwide Top 7% Hip Top 10% Lumbar KELSEY SHELTON PT, DPT


Clinic:  Atherholt  Top 1% Shoulder  Top 8% Lumbar 10% Concussion

MELANIE MARKS PT, DPT, SCS KURTISE WILKES PT, DPT, CMTPT Clinic:  Danville Top 1% Cervical Top 1% Hip Top 1% Cardiovascular Clinic: Nationwide Top 7% Hip Top 10% Lumbar KIM CRATSENBURG PT, DPT

COREY KEISTER PT, DPT Clinic:  VBH Top 1% Neuro All Top 2% Hip Clinic:  Atherholt  Top 1% Cervical Top 1% Knee Top 5% Vestibular BRIGID DALY PT, DPT


Clinic:  Nationwide Top 1% Cervical Top 4% Hip

Clinic:  Nationwide  Top 1% Hip

Top 4% Lumbar Top 10% Cervical


Clinic:  JYMCA Top 2% Hip Top 10% Foot & Ankle JON ROEBER PT, DPT Clinic: All - Manager of OP Rehab Top 1% Neuro All Top 1% Vertibular HALLIE AFENTAKIS PT, DPT Clinic:  Gretna Top 1% Cervical Clinic:  Nationwide Top 1% Cervical Top 1% Hip Top 5% Knee JACKSON CONNELL, PT, DPT JESSICA HOLDER PT, DPT, OCS

Clinic:  Farmville Top 1% Shoulder 

Clinic:  Bedford Top 1% Cervical Top 1% Neuro All Top 5% Lumbar RHIAN MCCANN PT, DPT, CMTPT PRADEEP BASAL PT, DPT, OCS Clinic:  Nationwide Top 1% Cervical Top 1% Hip Top 1% Neuro All Top 2% Vertigo WENDY PROFFITT PT, DPT, ATC, NDT/C

Clinic:  Farmville Top 1%Vestibular Top 1% Cervical Top 1% Hip


ZACH WOOD PT, DPT Clinic:  Farmville Top 6% Pain Management Top 2% Cervical

Clinic: VBH Top 9% Foot & Ankle

Health Benefits Of Pet Ownership

Fitness. Pets need regular activity and, if a dog becomes your pet of choice, you’ll also be signing up for brisk dai- ly walks to help your furry friend keep in shape. In turn, you’ll also feel the benefit of regular, low-impact exer- cise. According to a recent survey, 36 per cent of pet own- ers said that having a pet has helped them lose weight. Who needs a personal trainer? Social. Believe it or not, having an animal can even have an impact on your social life… in a good way. Walking the dog around the local park or taking it to obedience lessons are just two settings where you’ll have the opportunity to meet new faces and interact with people you might not otherwise have come into contact with. And don’t be sur- prised if you’re stopped by strangers in the street who are eager to pat your furry friend and find out more about her. Childhood learning and responsibility. Having a pet in the home is a great way for children to learn valuable life lessons in a fun, rewarding way. From the daily responsi- bility of feeding, exercising and caring for the animal to understanding more about illness and loss, it can equip your children (or grandchildren) with the emotions to cope better with important life events as they grow up. Companionship. The sheer presence of a pet in the home can boost your mood, especially after a hectic day at the office or even following a difficult conversation. The stresses of life can melt away as soon as you walk through the front door and see your beloved pet, desperate for your affection. Said animal will also be your go-to com- panion of choice to watch a movie with or cuddle up to read a book with on a cold winter’s day. What’s better than a furry hot water bottle who listens to every word you say and doesn’t answer back? Mental health. Not only do pets provide companionship and help improve your physical health, they can also provide therapeutic and emotional benefits. According Do you have pain while reaching or bending? If you are not moving like you once were. Please don’t hesitate to come in for a check up and get back on track to feeling great again. Call the clinic nearest you today!

to Ingrid Collins, a consultant psychologist at the London Medical Centre, “A pet is better than Prozac. Animals have a completely different agenda to humans, and bring things back to basics. They want comfort, feeding and love. In return, they give huge affection.”


Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.

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 10 times on both legs.

HAMSTRING STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Repeat 10 times on both legs.

Strengthens Hips

Loosens Stiff Knees



Always consult your physical therapist or physician before starting exercises you are unsure of doing.

INCLUDE FRUIT IN YOUR DIET! Health Benefits Of Cherries

ANTIOXIDANT-RICH TART CHERRIES Tart cherries are filled with antioxidants & phytonutrients that help with WEIGHT LOSS, INFLAMMATION, & DISEASE PREVENTION. Cherries get their bright red pigmentation from anthocyanins, an amino acid that can help to protect the body from harmful pathogens that promote DIABETES & CARDIOVASCULAR DISEASE. Cherries also contain melatonin, which has anti- aging benefits and helps promote better sleep. Cherries are packed with vitamins & nutrients to help lower cholesterol, promote heart health, & improve mental functioning. Athletes also commonly drink tart cherry juice to combat JOINT PAIN & MUSCLE SORENESS.


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