Innovative Newsletter by Innovative Physical Therapy Solutions
Innovative Newsletter FIND RELIEF FOR KNEE AND HIP PAIN
Do you find it harder to walk, run or exercise? Is hip, knee or leg pain keeping you from being active? If so, understanding how your body walks and moves can be the key to putting the spring back in your step. (continued inside)
Cheryl Howard PT, DPT, Cert. MDT Owner
www.innovativeptsolutions.com
Innovative Newsletter
FIND RELIEF FOR KNEE AND HIP PAIN (continued from outside) Put the Spring Back in Your Step
INSIDE:
Think of your body as a big spring that stores and releases energy with every step.The efficiency of your walk comes from the effectiveness of your flexibility, strength, and balance. When any one of these is off, it affects your ability to walk efficiently and takes a lot of energy. This results in strain to different joints and makes muscles work much harder than they need to, which leads to possible pain in the back, hips, and knees. It also causes fatigue after walking, even for a little while. The Remedy When you walk, run and move, your hip and knee work together to allow you to move fluidly and accurately. When one of these joints and the associated muscle groups that make themmove are not working properly, pain can occur in different parts of the leg. Hip pain can leave you with limited movement and make walking painful. This pain may radiate to the groin, buttock or thigh. The simple solution is to put the spring back in your step. This is accomplished by first analyzing how you walk. There are slight changes in the way that you walk and move, that the trained medical experts at Innovative Physical Therapy Solutions can pick up on. This analysis tells us just what joints or muscles are stiff, stuck or weak. By pinpointing the exact areas of your body that are not moving as they should, we can make a plan to increase motion, strength and improve coordination. Our expert physical therapists at Innovative Physical Therapy Solutions, understand the complexities of hip movement and function. We examine your walking, movement, rangeofmotion,strength,andcoordination. Our evaluations enable us to pinpoint the source of your pain and to develop a series of manual therapies and exercises to reduce your pain and restore normal function. Call us today to learn more!
4 Ways To Find out if you are moving like you should
Exercise To Help With Pain
Innovative Practice News
“When you come to the end of your rope, tie a knot and hang on.” - Franklin D. Roosevelt Quote of The Month:
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TO FIND OUT IF YOU ARE MOVING LIKE YOU SHOULD Can you do these simple tests to see if your hips and legs are as flexible and strong as they should be? Try them for yourself and let us know how you did. Use caution and common sense when attempting these tests; do not continue if they cause pain or discomfort. Do not attempt if you have had a hip replacement. 1. From standing, can you touch your toes? This indicates hip and low back flexibility. 2. When sitting can you comfortably cross your legs so that your ankle is resting on the other knee? Does one knee go further down than the other? This indicates hip flexibility. If one hip is tighter than the other, it can wreak havoc with your walking and even cause knee pain. 3. Keeping your feet flat on the floor and holding onto something solid, how far can you squat down? You should be able to squat all the way down so your buttocks almost touch your heels. Don’t let your heels pop up! If you favor movement to one side, you probably have hip weakness on that side or limited motion in the hip joint.
4. Standing near a counter top put one foot in front of the other so that you are touching heel to toe. Without putting your hands down, see if you can balance for 10 seconds, keeping yourself steady. If you cannot, then you have trouble with the coordination of your balance from the nerve endings in your hips, knees, ankles and feet. Restoring Normal Pain Free Motion Restoring normal motion is key to alleviating pain and allowing you to do the activities you love to do safely. Physical therapy is the key to restoring normal joint and muscle motion. Our medical experts pinpoint the key problem areas that you may not even be aware of and focus on a custom treatment plan that will restore your normal pain-free motion. Performing at Your Best Whether you are just out for a walk or an avid athlete, we can help you walk, run and play better. With our motion analysis, strength testing, coordination testing and more, we can spot your muscles and joints that need flexibility, strength or coordination. A specific training and treatment plan is then put together to help you reach your peak movement with the least effort.
Patient Spotlights
Healthy Recipe
Stuffed Zucchini Boats
“I have found the right stretches for my back to keep me going.” “I can now walk without a lot of pain. My hip is almost letting me be normal which I love. I have found the right stretches for my back to keep me going.” - Bonnie F. “I can also now drive my car and turn it on!” “I am able to make the bed, assist with cooking and preparing meals, open and close doors and windows. I can also now drive my car and turn it on!” - Julie S. “Thanks for all your help!” “...I have improved all over, Stomach, legs back and hips. Thanks for all your help!” - Bonnie R.
Preheat oven to 400 degrees. Slice zucchini lengthwise and scoop out seeds. Season to taste with salt and pepper. Place on baking sheet. Using 1/2 of the goat cheese, spread small amount into the zucchini and cover with marinara sauce. Drop dots of remaining cheese over the marinara, bake until cheese is soft and marinara is bubbling (about 20 minutes).
• Four medium-sized zucchinis
• One 5oz log of goat cheese • 1-2 cups of marinara sauce • Chopped parsley
www.innovativeptsolutions.com
Exercise To Help With Pain: Try this simple exercise to help you feel better... Share this with a friend or family member to help keep them healthy too! CLAM SHELLS While lying on your side with your knees bent, draw up the top knee while keeping contact of your feet together. Do not let your pelvis roll back during the lifting movement. Repeat 6 times on each side.
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Practice News
Supporting Save The River’s work to protect the St. Lawrence River, IPTS presents as 2018 Run for the River™ 5K/10K Bronze Sponsor & Participant! “Save The River works each and every day to protect the magnificent St. Lawrence River.” IPTS joins thousands of others in the U.S. and Canada who also support advocacy, education, and research programs to restore, preserve and protect the St. Lawrence River. WWW.SAVETHERIVER.ORG IPTS attends 18.12 Challenge & HALF MARATHON as both Donor & Participant! Quick-Cooling donated for participants in 18.12 Challenge & HALF MARATHON by Innovative Physical Therapy Solutions! Both the 18.12 Challenge & HALF MARATHON start and end at the Sackets Harbor Battlefield State Historic Site, NY. Innovative Physical Therapy Solutions is ACTIVE IN OUR COMMUNITIES
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