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
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