PTIS_Step Right Up: Knee & Hip Pain

MAKE YOUR KNEE & HIP PAIN A THING OF THE PAST! STEP RIGHT UP!

WE ARE BACK OPEN! As of Monday, April 20th, we are OPEN again and providing physical therapy services for you in 3 ways: 1. IN-CLINIC APPOINTMENTS: Come to the clinic as usual but with our enhanced safetymeasures in place for your safety and protection. 1. TELEHEALTH VISITS: Have an online visit with your therapist from the comfort and safety of your own home. 1. HYBRID of IN-CLINIC and TELEHEALTH: Work with your therapist to determine which visits need to be in-clinic and which can be Telehealth,making a schedule that is right for you. Schedule Your Appointment Today! Call 303-757-1554

www.denverptis.com

ALSO INSIDE: Make Your Knee & Hip Pain a Thing of the Past • Exercise of the Month • Maintain a Healthy Immune System • Phit in the Kitchen: Vegan Bean Soup

www.denverptis.com

ISSUE: MAY 2020

STEP RIGHT UP! Mark Twain once said that growing old is an issue of “mind over matter,” but if you struggle with knee or hip pain, then you know that this isn’t true at all. Knee and hip pain can really take the spring out of your step, causing you tomove slower and leaving you with pain that becomes more difficult to cope with, step after step. 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! MAKE YOUR KNEE & HIP PAIN A THING OF THE PAST

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 knee or hip 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. What Can Physical Therapy Do to Help? Physical therapy is not a one-stop cure-all for painmanagement. This is a long-termsolution 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 notmoving as they ought to be, it is possible tomake a plan to increase flexibility, motion, strength and even improve coordination. Who Needs Physical Therapy? Are you moving like you should be? Your hips and knees are essential to everydaymovement; 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 aremoving, causing you to change the flow and pace of your gait, which is theway that youwalk. Other times, prolonged pain can cause you to stop doingmovements that are indicative of healthy joints.

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

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DID YOU KNOW...

...that PTIS sells supplies for exercise and health? We have therabands, pilates balls, CBD lotions, and more. Check out the displays in the waiting area and/or ask the front desk for more information.

HAPPY MAY BIRTHDAYS TO OUR PTIS STAFF! Dan Stoot May 1 Cyndi Jensen May 23

QUOTE OF THE MONTH

SOMETHING GOOD IN DENVER

Explore Denver Virtually While Maintaining Social Guidelines! 1. Take a 360 degree tour of the Kirkland Museum of Fine & Decorative Art : kirklandmuseum.org/visit/how-we- display 2. Learn the science behind flight with Wings Over the Rockies Air & Space Museum’s “Behind the Wings” series: youtube.com/user/ WingsMuseumVideo 3. Take a virtual tour of the Denver Botanical Gardens : botanicgardens. org/take-virtual-tour-gardens

4. Get creative with at-home painting lessons and more at Foothills Art Center: foothillsartcenter.org/blog 5. Go on a daily Virtual Safari at the Denver Zoo and check out the baby rhino cam! denverzoo.org/zootoyou For more fun adventures, visit: • d enver.org/blog/post/denver-events- this-weekend • denverite.com/categories/things-to- do-in-denver

“PRO TIP: You should wash your hands even when there isn’t a global virus panic.”

STEP RIGHT UP! MAKE YOUR KNEE & HIP PAIN A THING OF THE PAST (Continued from outside)

YOUR HEALTH, OUR FOCUS KEEPING YOU SAFE DURING COVID-19 Our number one priority at Physical Therapy and Injury Specialists is the health and safety of our patients and our staff. We have been implementing enhanced safety measures at the clinics for your safety and protection. Following guidelines from trusted sources, including the World Health Organization (WHO) and Centers for Disease Control and Prevention (CDC), and Colorado Health agencies, we’re taking comprehensive measures to ensure that our clinics remain safe and ready to serve you and your families. Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support. We wish you safety and health! Utilizing These Tips CanHelpKeep YouHealthy:

this, then physical therapymay be helpful in improving your range of motion. • Standing near awall 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 strengthwhile 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. Call us today to learn more about options that will suit your health needs or visit our website at denverptis.com.

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 youmay 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 thismay be indicative of knee concerns that could be addressed with physical therapy. • Froma 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

1. Clean Hands Often 2. Avoid Touching Your Face 3. Avoid Hugs & Hand Shakes

4. Stay Home if You Are Sick 5. Wear Gloves when Necessary 6. Sneeze/Cough Into Tissues

KeepMovingwith Exercise Videos fromYour Favorite Physical Therapists! Visit our website at: denverptis.com/video- exercises

Exercises copyright of EXERCISE OF THE MONTH USE THIS EXERCISE TO STRENGTHEN LEGS & INCREASE BALANCE

PHIT IN THE KITCHEN VEGAN BEAN SOUP TO BOOST IMMUNIT Y!

Single Leg Stance (Forward) 1. Stand on one leg and maintain your balance. 2. Hold your leg out in front of your body for 10 seconds. 3. Return to original position. 4. Switch legs and repeat 6 times. 5. Be sure to maintain a slightly bent knee on the stance side. Always consult your therapist or physician before starting exercises you are unsure of.

• 4 cups lima beans (cooked or canned) • 1 tsp turmeric powder • 1.5 L (6 cups) vegetable broth • 1 small bunch of Tuscan kale, roughly chopped • Salt & pepper to taste

INGREDIENTS • 1/4 cup extra virgin olive oil • 1 red onion, diced • 4 garlic cloves, minced • 2 medium carrots, diced • 2 tbs ginger, finely grated

DIRECTIONS In a large saucepan, heat the oil and onion on medium heat until onion has slightly browned. Add in garlic and cook for another 1-2 minutes, followed by carrots, ginger, beans, and turmeric cooking for a further 5-7 minutes. Once the ingredients are well combined, pour in the vegetable broth. Bring to a boil and simmer for 10 minutes. Add in kale and season to taste. Once the kale softens a little, the soup is ready.

Exercises copyright of

FOLLOWUS ON INSTAGRAM:

WELLNESS & FITNESS PROGRAMS PTIS offers the following programs to help you reach your optimal level of wellness and fitness:

We’ll help you keep apprised of what is going on with the clinic and the pandemic. We are also featuring exercises that you can do to keep up with your therapy at home. Follow us on instagram for great information posted each week from patient testimonials, to articles about health and fitness, and news about the staff at PTIS. The Best Way to Stayed Tuned About the COVID-19 Pandemic AND Keep Up With Your Exercises!

• Sports Fitness • Annual PT Checkup • Functional

• Massage • Pilates • Tai Chi • TRX Training • Balance Classes

FOLLOW US ON INSTAGRAM (DenverPTIS) to stay up to date with clinic news, key information about the current pandemic, and exercises you can do at home.

Fitness Program

VISIT INSTAGRAM.COM/DENVERPTIS

Call today to learn how one of these programs can change your life.

PHITNESS HUMOR FROM PHIT PICKLE

MAINTAIN A HEALTHY IMMUNE SYSTEM! Keep a Positive Mindset: A positive mindset doesn’t mean you ignore life’s difficulties and challenges – it means you approach them in a more constructive and positive way. A positive mindset has been linked with lower rates of depression, resistance to the common cold, and better cardiovascular health. Stay Hydrated: The human body is mostly water, and our brain and muscles are up to 75% water. Water is found in every cell, tissue, and organ in the body – that’s how important it is. Proper hydration improves brain function, helps deliver oxygen to the body, lubricates joints, and is essential for cell growth, replication, and survival. Eat Your Vegetables: Vegetables (and fruits) are loaded with Vitamins and minerals that help support immunity, including Vitamins C, B6, and E. Vegetables that are particularly rich in these nutrients include yellow bell peppers, kale, broccoli, spinach, peas, potatoes, carrots, and avocados. Quercetin (a flavonoid found in onions, grapes, capers, and black and green tea) is believed to have antiviral properties. Consume Vitamin D: Vitamin D plays a key role in immune health. When you are deficient in Vitamin D, you may have an increased risk of respiratory infection. Consume Essential Fatty Acids: The benefits of essential fatty acids are almost endless: improved cardiovascular health, muscle tissue maintenance, mental and cognitive improvement, and reduced inflammation. Fish and seafood, especially salmon, mackerel, albacore tuna, trout, sardines, and swordfish, are generally the best sources of essential fatty acids. Skip Added Sugar: Sugar can temporarily halt your immune system’s ability to respond to challenges, so focus on cutting foods with high levels of sugar and added sugars. “Added sugar” doesn’t naturally occur in food, so we’re not referring to what you’ll find naturally in fruit – we’re talking about artificially sweet treats like candies, cookies, and cakes. Added sugar can even sneak into flavoured yogurt, sauces, and granola. Move For 30-60 Minutes Each Day: Whether it’s a bodyweight and resistance band workout, a long walk, bike ride, or a run, the benefits of movement and exercise are endless: improved mood, reduced insulin sensitivity, increased energy, and improved cardiovascular health – just to name a few. Avoid repeated overexertion since it can compromise your immune system, but make healthy movement a daily priority. Get Zinc: Zinc plays a critical role in our immune system. Great sources of zinc include shellfish, red meat, chickpeas, lentils, and pumpkin seeds.

“Due to “safer-at-home” distancing, I will only be telling inside jokes .”

Thank you to all of our patients and staff. We appreciate you!

TELEHEALTH SERVICES Now Available!

Teleheal th services enable our physical therapists to deliver high- quality and convenient care to support your recovery without the need for in-office visits. You can also keep up with your treatment program without losing progress! Call to schedule your Telehealth appointment today!

WWW.DENVERPTIS.COM S. Pearl Street: (303) 757-1554 S. Maroon Circle: (303) 792-0670

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