The Bounce Back Bulletin by Bounce Back Physical Therapy
The Bounce Back Bulletin The Newsletter About Your Health And Caring For Your Body EFFECTIVE HIP &KNEE PAIN RELIEF DON’T LET PAINPOSTPONE YOURADVENTURES
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.
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www.bouncebackpt.com
JUNE 2018
The Bounce Back Bulletin The Newsletter About Your Health And Caring For Your Body EFFECTIVE HIP &KNEE PAIN RELIEF DON’T LET PAINPOSTPONE YOURADVENTURES
IF YOU ARE EXPERIENCING HIP OR KNEE PAIN CALL (484) 582-0660 TO SCHEDULE YOUR FREE 15MINUTE SCREENING.
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Put the Spring Back in Your Step 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. This leads to possible pain in the back, hips and knees. It also causes fatigue after walking, even for a little while. If you are experiencing pain again after therapy, it might be because muscles or joints have tightened or become weak again.
The Remedy 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 our trained medical experts 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.
www.bouncebackpt.com
(484) 582-0660
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FIND OUT IF YOU ARE MOVING LIKE YOU SHOULD
Can you do these simple tests to see if your hips and legs are as flexable and strong as they should be? Try them for yourself and let us know how you did.
• From standing, can you touch your toes? This indicates hip and low back flexibility.
• In 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. • 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. • 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 hip, 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 are 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.
RED SNAPPER & ARUGULA SALAD
INGREDIENTS
• 4 tbsp extra-virgin olive oil • 1 tsp grated lemon • 1 tbsp lemon juice • 1/2 tsp minced garlic • 3/4 tsp kosher salt • 6 (6-ounce) red snapper fillets • 1/4 tsp black pepper • 5 ounces baby arugula • 1/4 cup sliced red onion • 2 ounces Romano cheese • 6 lemon wedges
INSTRUCTIONS
Combine 3 tablespoons oil, rind, juice, and garlic in a large bowl, stirring well with a whisk. Stir in 1/4 teaspoon salt. Sprinkle fish with remaining 1/2 teaspoon salt and pepper. Heat a large nonstick skillet over medium-high heat. Add 1 1/2 teaspoons oil to pan; swirl to coat. Add 3 fillets, skin side down; reduce heat to medium, and cook 5 minutes or until skin is golden and crisp. Turn fillets; cook 3 minutes or until done. Remove fish from pan; keep warm. Wipe pan clean; repeat procedure with remaining oil and remaining 3 fillets. Add arugula to dressing; toss. Top with onion and cheese. Serve salad with fillets and lemon wedges.
www.bouncebackpt.com
(484) 582-0660
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EXERCISES TO HELPWITH PAIN Try this movement if you are experiencing hip pain.
PATIENT SUCCESS STORY
“On my third deployment to Afghanistan in 2012 I crashed a helicopter. This life changing event imposed frustrating physical limitations I was unfamiliar with. I was referred to Bounce Back by my uncle Tim Zaro and Father Chris Sr. after a surgery to repair a torn labrum in my left hip. My primary therapist was Dr. Julianne Rose. JR’s kind smile and infectious laugh are a perfect façade to the PhysicalTherapy beast that lurks within. Dr. Alison Iacobucci assisted in my rehabilitation on Wednesdays as “Angry Amy”. My concerns of splitting time between doctors was immediately dismissed and I realized how fortunate I was to experience this dynamic duo. Julianne and Alison are FANTASTIC and helped me regain a level of physical wellbeing that I pessimistically assumed had been lost forever. Thank you!” -Christopher Z. “…[they] helpedme regain a level of physical wellbeing that I pessimistically assumed had been lost forever.” “I was given exercises andmassages that strengthenedmy knee and leg back to almost normal for a 74-year-old knee.” “Great experience! Before Bounce Back, I had pain when bending my right knee. Going up stairs, stooping down, even bending over was painful. With Nate and Max, I was given exercises and massages that strengthened my knee and leg back to almost normal for a 74-year-old knee. The exercises and balance routines will help me going forward to continue to improve and keep me flexible for years to come. Thank you Nate and all the staff at Bounce Back.” - Robert K. LowBack Pain&SciaticaWorkshops Saturday, June 9 th & July 14 th 10:00 am Bounce Back Ardmore Can’t make the workshops? Call (484) 582-0660 to schedule a Free 15Minute PainAssessment Saturday, June 23 rd 10:00 am Bounce Back Ardmore UPCOMING WORKSHOPS Rotator CuffWorkshops
Strengthens Hips
www.simpleset.net
HIP ABDUCTION Lie on your side with your bottom leg straight, top knee bent at 90 degrees. Position hand on the top of your waist. Lift your leg up towards the ceiling until you feel your pelvis move. Relax your leg back to the starting position
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COME BACK FOR A CONSULTATION
Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of Pennsylvania you can seek physical therapy early!
Save Time Save Money Improve Your Health
www.bouncebackpt.com
(484) 582-0660
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