Physical Therapy Newsletter by Loudoun Sports Therapy Center
Health & Wellness • N E W S L E T T E R • Do you want relief for your nagging arthritis pain?
A lot of patients come in to physical therapy and tell us they have arthritis. One of the most common areas where arthritis can occur is in the hip. What is arthritis? Arthritis involves the inflammation of a joint in the body. This inflammation causes a breakdown of the cartilage in the joint. Cartilage is a material that covers the surface of a joint and allows for easy movement of the joint. When it breaks down, bone comes in contact with bone, and causes friction of the joint, leading to the inflammation and resulting pain! This process usually takes several years and develops as we age. When someone comes in to see us with hip arthritis, they usually complain of pain in the groin, thigh, buttocks, or knee. The pain can come and go, but can be sharp. These patients complain of stiffness, especially in the morning, or after being in a position for a long period of time. This stiffness tends to improve with some movement. When the arthritis progresses, the pain will limit the person’s daily activities such as walking, squatting, driving, and even sitting. They may have to rely on a cane or walker.
What are some helpful tips if you have hip arthritis? 1. Gently increase activity levels to prevent increased hip pain, but to initiate movement to lubricate joints. 2. Swimming is a great low impact activity that helps you start moving if you cannot tolerate land exercises. Warm indoor pools are great for arthritis and the water provides buoyancy, which takes the extra weight off of the joints so they can move easier with less pain. 3. When able, perform leg strengthening exercises to provide stability to the joint and reduce pain.
4. Manage your weight if you are overweight. Extra weight on joints causes excess stress, which leads to increased pain. So how can physical therapy help??? Physical therapists are trained professionals that deal with ailments of the body. Severe arthritis may require a hip replacement, but physical therapy is a conservative treatment that can be done when symptoms first start and the arthritis isn’t severe enough to warrant surgery. Therapists can prescribe exercises that stretch tight muscles, strengthen weak muscles, and provide hands- on care to decrease pain. All of these will help decrease pain and allow you to return to the activities you love!
Now is The Time For Resolutions
• Decrease sugar intake and increase water intake • Take the first family vacation with our kids • Drink more water consistently • Get healthy and be more active • Make exercise a part of my lifestyle • Improve my personal time management
It’s that time of year when the gyms are packed; Facebook feeds are flooded with New Year’s resolutions; and the organic foods section is probably a little more picked over than normal. It’s a new year, which means you might have already made, or you are in the process of making, some NewYear’s resolutions to help kick off 2017 on a safe and healthy note. What are your goals for 2017? Here’s a look at some of the goals the LSTC family is working on this year: • Decrease stress while driving by implementing mindfulness and breathing exercises on my commute to work
• Practice yoga regularly • Be able to do 5 pull-ups
21251 Ridgetop Circle Suite #140, Sterling, VA 20166 www.LoudounSportsTherapy.com 703-450-4300
Our Pat ient Spot l ight
“When I graduated, I had no pain in my leg whatsoever!” “Prior to physical therapy, I was experiencing pain in my right leg from my buttocks to my foot at approximately a level 5-6. I had this pain particularly while walking but also to a lesser extent while sitting or lying down. After about the third session I began feeling less pain. It gradually improved with every session. After about the 6th or 7th session I was just about completely pain free. When I “graduated” I had no pain in my leg whatsoever. I also had a nice assortment of exercises to do at home to strengthen my core and keep the pain from recurring. It works!” Stephen came to Loudoun Sports Therapy Center after a herniated disc caused pain in his leg. He worked hard, completed his plan of care here and is back to living life PAIN FREE!
Pat ient Resul ts
I CAN DO MY SOCCER DRILLS! “I came to Loudoun Sports Therapy Center because I was having pain and I couldn’t walk. Now I can do soccer drills and I can balance longer than I used to be able to. I canwalk faster and longer and run faster too!” ~Andy L.
DANCING IS SO MUCH EASIER! “Before physical therapy, I had trouble running and jumping in ballet. Now, after physical therapy at Loudoun Sports Therapy Center, I feel great. Dance is so much easier now. Thank you.” ~Elise R.
I CAN RUN AND JUMP!
I CAN DRIVE MYSELF AGAIN! “When I came, I was dizzy and off balance all of the time. I could not drive, do many household chores, or take walks outside by myself. Devin explained that you need to ‘stir things up’ and challenge the vestibular system in order to improve balance. From the very first session, she challenged me but was always there to help and just keep a hand on me if there was a risk for falling. Within 2 weeks of starting, I could drive and begin adding activities in each week. Now, I feel confident to do all the activities I could before surgery. I’m so thankful and thrilled with my great progress!” ~Janet S.
“Before I came to therapy, I could not run and could barely swim to my full potential. I came here because I have had other injuries and coming here I have always seen good results. My last fewvisits I have been running, jumping, and taking cuts while running. I am excited to bemore active and continue my exercises to keep myself in good shape and health.” ~Jake V.
21251 Ridgetop Circle Suite #140, Sterling, VA 20166 www.LoudounSportsTherapy.com 703-450-4300
Clinic News
What is Foam Rolling and How Can it Help? What’s happening at LSTC...
Looking for a healthy recipe to try?
Foam rolling BEFORE a workout: • Decrease muscle density • Improve your warm-up routine Foam rolling AFTER a workout: • Decrease soreness • Target your stretches How to use a foam roller: • Roll along the muscle area using long and slow strokes. • Repeat this motion 10-12 times. • Performone time daily as needed.
Is ‘exercisemore’ one of your goals for 2017? If so, you’ll find, as you start doing more, your body will feel it. It’s important to remember to take care of your body as you are increasing your activity by stretching and loosening tight muscles. One way to do this is by foam rolling. A foam roller is a cylindrical piece of foam used the help loosen tight muscles. A foam roller can also help release trigger points or knots that form on muscles and tendons.
Try this green smoothie recipe. Smoothies are a great way to increase your fruit and vegetable intake, they are high in antioxidants and fiber and they also can help increase your energy levels. Green Smoothie Ingredients: • 1 cup fresh spinach leaves • 8 oz. water • 1 cup vanilla protein powder • 1 cup frozen berries • 1 banana
Add all ingredients together in a blender. Blend to preferred consistency. For more protein, add kale or extra protein powder. Keep in mind, the consistency will be thicker and chunkier.
Ask a PT: Have a question about physical therapy, an injury or a pain you’re feeling?
• Q: I am an avid runner and have been experiencing lowback pain. I went to the doctor and he told me I have moderate arthritis in my spine. Can I keep performingmy usual running regimen? • A: There are two answers to this question. If your back pain is exacerbated during or after your run, then you should hold off on running
Refer someone to LSTC for physical therapy! When they come in for care and tell us you referred them, we will enter you into our drawing for a $50 gift card!
for the time being. This is because running is putting an enormous amount of compression on your spine. This compression and jarring can definitely worsen your symptoms as well as the arthritis. If you are not having pain while or run or immediately following a run, then proceed with caution. There is a possibility that you could start feeling symptoms in the future. In either case, you should consult with a physical therapist and they will be able to performa thorough examination and discuss those findings with you immediately so you know what you should or shouldn’t do.
Every time we have 13 entries in the jar, we will draw a name for a $50 gift card. Then the game starts over. Play now for your chance to win and keep playing for more chances!
Congrats to Michael Blake! Congrats to Michael Blake for being our most recent winner! Mr. Blake referred a brand new patient our way and won a $50 target gift card!
Ask your question by posting it on our Facebook or twitter page.
21251 Ridgetop Circle Suite #140 Sterling, VA 20166 703-450-4300 www.LoudounSportsTherapy.com
Outpatient Physical Therapy Specializing In: Lower Back Pain • Neck Pain • Sciatica • Hip Problems • Shoulder Pain • Bursitis • Tendonitis • Frozen Shoulder Joint Pain and Replacements • Foot and Ankle Pain • Plantar Fasciitis • Knee Problems • Arthritis • Muscle Pains Sprains • Strains • Hand and Elbow Problems • Sports Injuries • Concussion Management Program Sports Performance Program • Return to Sport Program • Balance and Vestibular Problems • Other Conditions
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