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 to move slower and leaving you with pain that becomes more difficult to cope with, step after step.
EFFECTIVE SOLUTIONS FOR YOUR KNEE & HIP NEWSLETTER Health & Wellness Newsletter Live Life Pain-free INSIDE: • Effective Solutions for Your Knee & Hip • Do You Need Physical Therapy? T H E R A P Y S E R V I C E S
• Total Hip / Total Knee Rehabilitation Programs • October Is... National Physical Therapy Month! • Exercise Essentials
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• Dry Needling • And More!
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Live Life Pain-free
Health & Wellness Newsletter
T H E R A P Y S E R V I C E S
NEWSLETTER
KICK AWAY THE PAIN
EFFECTIVE SOLUTIONS FOR YOUR KNEE & HIP
What Can Physical Therapy Do to Help? Physical therapy is not a one-stop cure-all for pain management. This is a long-term solution 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 not moving as they ought to be, it is possible to make 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 everyday movement; 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 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. Contact us today at (240) 482-2438 to make an appointment. At OrthoBethesda, you can give your knees, hips, and life a fresh start.
MarkTwain once said that growing old is an issue of “mind over matter,” but if you strugglewith 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 to move 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! 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 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.
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DO YOU NEED PHYSICAL THERAPY?
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 at (240) 482-2438 to learn more about options that will suit your health needs.
TASTY RECIPE: CHOCOLATE CHIP PUMPKIN BREAD
INGREDIENTS • 1 1/4 cup blanched almond flour • 1/4 cup tapioca or arrowroot flour • 2 tbsp coconut flour • 1 tsp baking soda • 3/4 tsp unrefined salt • 1 1/2 tsp cinnamon powder
• 1/2 tsp ginger powder • 1/4 tsp nutmeg powder • 3 eggs • 1/4 cup coconut oil • 1 cup pumpkin puree (fresh or canned) • 1 tsp vanilla extract • 1/3 cup coconut sugar • 1/2 cup chocolate chips
INSTRUCTIONS Preheat oven to 350° F. Grease a 9 inch loaf pan or line with parchment paper. In a large bowl, combine dry ingredients. In another bowl, whisk together wet ingredients. Pour wet into dry. Mix until well incorporated. Fold in chocolate chips and pour into prepared loaf pan. Scatter extra chips on top. Bake for 50-55 minutes, until top is golden, the center is set, and a toothpick inserted in the center comes out clean. Allow bread to cool in pan for about 15minutes before turning out on a wire rack to cool completely before slicing and serving. Recipe Courtesy: savorylotus.com/pumpkin-chocolate-chip-bread-gluten-free
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Vickie was able to get me back to doing the activities I loved to do after my surgery. “I received a knee replacement and was nervous about the rehabilitation process post surgery. I was able to come in for a pre-op therapy appointment where I got to meet the therapist I would have after surgery. Vickie was amazing. She took the time to answer all my questions and gave me a packet with information that would help me prepare for after surgery. I feel like it really helped me with my therapy for after surgery. I wasn’t anxious, and I felt prepared for the recovery ahead. Vickie was able to get me back to doing the activities I loved to do after my surgery.” OrthoBethesda physical therapists are the leading providers of total joint replacement rehabilitation in the region. Our therapists have collaborated with the joint replacement surgeons of OrthoBethesda to implement the m st up to date and evidence based post-operative protocols and pathways. Unique to our facility is our Pre-Operative Joint Replacement Program . This program was implemented based on the research recommendations as well as patient feedback. Patients are typically seen for 1 visit a few weeks prior to surgery. We have found that patients who participate in this program have higher satisfaction wi their post-op therapy and tend to recover more quickly with fewer post op visits. Call OrthoBethesda (240) 482-2438 today to find out how our Rehabilitation Programs can benefit you! TOTAL HIP/ TOTAL KNEE REHABILITATION PROGRAMS Patient Success Spotlight Washington Joint Institute at OrthoBethesda • 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. DO YOU NEED PHYSICAL THERAPY?
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.
Getting to Know The TEAM 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.
washingtonjointinstitute.com • (301) 530-1010
TONY MADISON, DPT Tony attended Hampton University where he was a member of the nationally ranked football team. After graduating with a Bachelor’s Degree in Molecular Biology, he attended The University of Medicine and Dentistry of New Jersey where he earned his Doctor of Physical Therapy degree. OC TOBER I S . . . NATIONAL PHYSICAL THERAPY MONTH! MARY JOANNE SADAYA-GUILLERMO, PT, CMTPT, CSCI, CPI, CRP Joanne graduated Cum Laude with a Bachelor of Science Degree in Physical Therapy from Cebu Doctors’ University, Philippines in 1989. She has been a licensed, practicing PT since 1990 and has continually worked in various areas of Physical Therapy since moving to the United States. She served as the Director of For more information, contact your physical therapist at (240) 482-2438 to learn more about options that will suit your health needs.
Prior to joining the staff at OrthoBethesda, Tony was the clinic director of a national outpatient physical therapy franchise. Tony additionally has experience in acute care, sports medicine, and athlete enhacement. He is certified in trigger point dry needling in Maryland and is currently pursuing certification as an Orthopedic Clinical Specialist. Tony’s goal is to provide high-quality, personalized care to each of his patients. meaning the pain always comes back. Your physical therapist will tailor therapy methods to your needs, h lping you ac ieve the best results possible. VICKIE HOPP, PT, DPT, ATC Vickie is a native of Maryland and has been practicing physical therapy since 2009. Graduating with her Bachelor’s degree in Kinesiology from the University of Maryland, College Park in 2005, she then moved onto Shenandoah University to obtain her Doctorate in Physical Therapy and Master’s in Athletic Training. Vickie specializes in Sports Medicine and trained with the University of Maryland • 1/2 tsp ginger powder • 1/4 tsp nutmeg powder • 3 eggs • 1/4 cup coconut oil • 1 cup pumpkin puree (fresh or canned) • 1 tsp vanilla extract • 1/3 cup coconut sugar • 1/2 cup chocolate chips Have you met your insurance deductible for the year? Patients with family plans or those who have had major surgeries or h ve a chronic illn ss are especial y likely to ave a $0 balance emaining on th ir out-of-pocket expenses. This mea s that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. Call (240) 482-2438 today to schedule an ppoint ent wit one of our physical therapists. We’ll guide you to affordable treatments that will place you one step closer to pain relief. Terrapins, focusing on competitive cheer, football, and basketball. She enjoys treating athletes of all ages, from young athletes in club teams to the weekend warriors. Utilizing various treatment techniques, Vickie has a personal interest in manual therapy and enjoys treating the neck and low back. She recently received her CMPTPT credentials with dry needling through MyoPain seminars; and would like to obtain her certification as a Strength and Conditioning Specialist. INSTRUCTIONS Preheat oven to 350° F. Grease a 9 i ch loaf pan or line with parchment paper. I a large bowl, combine dry ingredients. In another bowl, whisk together wet ingredients. Pour wet into dry. Mix until well incorporated. Fold in chocolate chips and pour into prepared loaf pan. Scatter extra chips on top. Bake for 50-55 minutes, until top is golden, the center is set, and a toothpick inserted in the center comes out clean. Allow bread to cool in pan for about 15minutes before turning out on a wire rack to cool compl tely before slicing and servi g. Recipe Courtesy: savorylotus.com/pumpkin-chocolate-chip-bread-gluten-free INGREDIENTS • 1 1/4 cup blanched almond flour • 1/4 cup tapioca or arrowroot flour • 2 tbsp coconut flour • 1 tsp baking soda • 3/4 tsp unrefined salt • 1 1/2 tsp cinnamon powder
TASTY RECIPE: CHOCOLATE CHIP PUMPKIN BREAD proper posture as a preventative to many different types of injuries.
Rehab for two outpatient orthopedic & sports medicine clinics and a home healthcare agency. Joanne was also involved in the start-up process and marketing of the physical therapy departments. Joanne’s specialization is now in outpatient Orthopedic and Sports Medicine and Rehabilitation. She is a Certified Manual Trigger Point Therapist (Dry Needling- Intramuscular Therapy), Certified Strength & Conditioning Instructor and a Certified Pilates Instructor (floor exercises). EMILY MATTHEWS, PT, DPT Winter is one of the most trying times of the year for those struggling with c ronic pain. Add the risk of falling due to icy c nditions and cold weath r th t aggravates even the mildest arthritis issue and you’ll find a huge increase of those who would benefit from pain management and support. Take this month to learn some of the most important things you need to know about the benefits and perks of physical therapy: Native toMontgomery CountyMD, Emily attended Winston Churchill High School. She graduated fromJamesMadison University with a Bachelor’s in Health Science and minors in Biology and Spanish. After graduating, she volunteered at Quince Orchard Medical Center, a multi- disciplinary practice, where she developed a fond interest in the physical therapy profession. She later worked at a one-on-one clinic, GetWell Rehabilitation, LLC as an administrator and technician which solidified her desire to pursue her career as a Physical Therapist. She graduated with a Doctorate degree in Physical Therapy from University of the Sciences in Philadelphia. Emily has completed Part A of theMcKenzieMethod of MDTwith plans to finish her certification following completion of the required courses. She also has an interest in manual therapy and dry needling certifications for a more wholesome approach to treatment. Emily enjoys treating sports injuries and geriatric populations. Your physical therapist can provide you an exercise regimen to help strengthen your body and keep joints healthy, flexible, and moving properly. Exercising regularly can help you understand proper lifting mechanics and their importance in everyday life, su h as moving heavy furniture or lifting item off th grou d. Yo can also practice 1. Physical therapy is most beneficial when used before an issue becomes chronic and even as a means to prevent future injury.
2. The be t thing that you can do is seek treatm nt s immediately following the development of your pain as possible. Muscle aches and joint pain tend to grow worse over time. The longer you let your pain go u treated, the more sever the pain is likely to become nd more difficult to heal. Physical therapy can have huge impact on alleviating pain from muscle a d joint aches, but the earlier you start, the better off you will be. 3. Physical therapy is the best strategy to v rcome chronic pain and is helpful at all ages. About 30% of adults over 18 struggle with chronic back pain, and that number is ev n higher for those who are over 65. Turning to pain medication o l masks the pain without addressing the issue—
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Washington Joint Institute at OrthoBethesda
OrthoBethesda physical therapists are the leading providers of total joint replacement rehabilitation in the region. Our therapists have collaborated with the joint replacement surgeons of OrthoBethesda to implement the most up to date and evidence based post-operative protocols and pathways. Unique to our facility is our Pre-Operative Joint Replacement Program . This program was implemented based on the research recommendations as well as patient feedback. Patients are typically seen for 1 visit a few weeks prior to surgery. We have found that patients who participate in this program have higher satisfaction with their post-op therapy and tend to recover more quickly with fewer post op visits. Call OrthoBethesda (240) 482-2438 today to find out how our Rehabilitation Programs can benefit you! TOTAL HIP/ TOTAL KNEE REHABILITATION PROGRAMS
washingtonjointinstitute.com • (301) 530-1010
OC TOBER I S . . . NATIONAL PHYSICAL THERAPY MONTH!
Winter is one of the most trying times of the year for those struggling with chronic pain. Add the risk of falling due to icy conditions and cold weather that aggravates even the mildest arthritis issue and you’ll find a huge increase of those who would benefit from pain management and support. Take this month to learn some of the most important things you need to know about the benefits and perks of physical therapy: 1. Physical therapy is most beneficial when used before an issue becomes chronic and even as a means to prevent future injury. Your physical therapist can provide you an exercise regimen to help strengthen your body and keep joints healthy, flexible, and moving properly. Exercising regularly can help you understand proper lifting mechanics and their importance in everyday life, such as moving heavy furniture or lifting items off the ground. You can also practice
proper posture as a preventative to many different types of injuries. 2. The best thing that you can do is seek treatment as immediately following the development of your pain as possible. Muscle aches and joint pain tend to grow worse over time. The longer you let your pain go untreated, the more severe the pain is likely to become and more difficult to heal. Physical therapy can have a huge impact on alleviating pain from muscle and joint aches, but the earlier you start, the better off you will be. 3. Physical therapy is the best strategy to overcome chronic pain and is helpful at all ages. About 30% of adults over 18 struggle with chronic back pain, and that number is even higher for those who are over 65. Turning to pain medication only masks the pain without addressing the issue—
meaning the pain always comes back. Your physical therapist will tailor therapy methods to your needs, helping you achieve the best results possible.
Have you met your insurance deductible for the year? Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses. This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. Call (240) 482-2438 today to schedule an appointment with one of our physical therapists. We’ll guide you to affordable treatments that will place you one step closer to pain relief.
orthobethesda.com
Exercise Essentials Your therapist may prescribe these exercises.
About Us OrthoBethesda Therapy Services is the rehabilitation department for the OrthoBethesda surgical practice. We have 2 clinics in the Camalier Building. Our orthopedic physical therapy clinic is located on the 3rd floor. Our highly trained staff consists of 18 physical therapists and 2 physical therapy assistants. All of our clinicians treat general orthopedic conditions and have a variety of subspecialties. Our hand therapy department is located on the 5th floor. We have 4 clinicians who specialize in the rehabilitation of hand injuries. We have 2 physical therapists and 2 occupational therapists, all of whom have advanced training of complex injuries of the wrist and hand. Historically, our therapists have treated patients who were under the care of OrthoBethesda physicians. As part of our mission to better serve the community, we have expanded our staff and facility to provide world class therapy services to patients under the care of outside physicians. We consistently strive to provide the highest level of rehabilitation for all our patients. Our goal is to always have 100% patient satisfaction. Our infrastructure is built around this goal. We have spent years developing a model of therapy to assure that our patients can achieve their full potential. Having a staff with diverse clinical backgrounds has given us the opportunity to create a unique therapy experience. Our clinic has been able to deliver the customized care that is commonly found in smaller clinics while being able to deliver the specialization that can only be found in larger clinics. We look forward to sharing more information with you about our expert physical therapists in our monthly newsletter.
SINGLE LEG STANCE (FORWARD)
Helps Balance & Mobility
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.
Exercises copyright of
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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SUPPORT TEAM SPOTLIGHT
It takes more than great therapists to provide the finest quality rehabilitation services to our patients. At OrthoBethesda we have an outstanding team of highly trained technicians that assist our clinicians throughout the day. This allows our therapist to maximize their one on one hands on time with patients which enhances the overall delivery and quality of care. Pictured Back Row: Frank, Kris, Lauren, Asli, Lanz, Danielle, Eurel Front Row: Taylor, Deonna, Karen
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