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
orthobethesda.com
Made with FlippingBook - professional solution for displaying marketing and sales documents online