Lott PT. Effective Relief For Hip & Knee Pain

W H O N E E D S P H Y S I C A L T H E R A P Y ?

Are you moving like you should be? Your hips and knees are essential to everyday movement; whether you are sitting, standing, walking or running,youneedyourhipsandknees ingreatshape.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. • 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. Call Lott Physical Therapy or visit lottphysicaltherapy.com to schedule your appointment today!

L O W C A R B R E C I P E GARLIC BUTTER TURKEY MEATBALLS

Ingredients

• 1/2 lb ground turkey • 1/2 cup shredded cheese • 1 crumbled bouillon cube • 1 tbsp hot sauce • 1 cup chopped cilantro • 4 cloves garlic, grated

• 2 cloves garlic, minced • 1 tsp Italian seasoning • 1/2 tsp red crushed chili pepper flakes (optional) • 3 tbsp butter (or substitute 2 tbsp olive oil )

• 4 medium zucchini, spiralized • lemon juice • salt (to taste) • black pepper (to taste)

Directions For turkey meatballs: Combine ground turkey, cheese, grated garlic, Italian seasoning, bouillon cube, red chili pepperflakes,choppedcilantroandblackpepper inabowl.Mixwellwithyourhandsor fork to formmediumballs. Arrange the turkey meatballs on a plate and set aside. Melt 2 tbsp butter in a large skillet over medium-low heat. Cook the turkeymeatballs for8-10minonallsidesuntilcooked through.Whilecooking,baste themeatballswith themixofbutterand juices.Remove toacleanplateandsetaside. Forzucchininoodles: In thesameskillet,melt remaining 1 tbsp of butter; then add lemon juice, hot sauce, minced garlic, and red pepper flakes. Add zucchini noodles and cook for 3-4 min, stirring regularly, until zucchini is done but still crisp and juices have reduced a bit. Adjust seasoning with salt and pepper and garnish with more cilantro or parsley. Push zucchini on one side of the skillet and add the turkey meatballs back to the pan and reheat for about a minute. Serve immediately.

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