Breckenridge Physical Therapy Newsletter
N E W S L E T T E R
Effective Hip & Knee Pain Relief
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• Effective Hip & Knee Pain Relief • Who Needs Physical Therapy? • Patient Success Spotlight • Exercise & Pain Relief
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N E W S L E T T E R
Mark Twain once said that growing old is an issue of “mind over matter,” but if you struggle with hip or knee pain, then you know that this isn’t true at all. Hip and knee 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 hip or knee 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 hip or knee 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. Effective Hip & Knee Pain Relief
WHAT CAN PHYSICAL THERAPY DO TO HELP? Physical therapy is not a one-stop cure-all for painmanagement. 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. 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 the way that you walk. Other times, prolonged pain can cause you to stop doing movements that you need for your work and recreational activities!
A R E Y O U L E T T I N G PA I N H O L D Y O U B A C K ? C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D AY !
Refer a Friend!
To From
Do you know anyone that needs our help?
� Move without pain � Bend and move freely � Balance confidently & securely
� Sit for long periods comfortably � Walk for long distances � Live an active & healthy life
Who Needs Physical Therapy?
Call us at 970.485.3421 or visit breckenridgephysicaltherapy.com
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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 Try These Self Tests For Knee and Hip Pain
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 to learn more about options that will suit your health needs.
No Doctor Referral Necessary To Seek Physical Therapy 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 Colorado you have direct access to physical therapy! Save time Save money Improve your health naturally
Call Breckenridge Physical Therapy at 970.485.3421 , or visit our website at breckenridgephysicaltherapy.com to schedule your appointment today!
Mexican Quinoa Stuffed Sweet Potatoes He l hy R cipe
I absolutely love this place! It’s a family owned business and they’re very attentive to clients needs. They have a great space which includes both physical therapy and personal training. I recently visited for physical therapy to get some help with my IT Band issues. Rashmi really helped me with my injury with acknowledging where my weaknesses were and giving exercises to strengthen and stretches to relieve tightness. Thanks to the Vert family and Rashmi I’m back to running again. I highly recommend this place. You will not be disappointed. - Nicole L
“I had a total knee replacement. In the beginning, before the operation I had a tricky knee that I could not depend on and it was hurting all the time along with swelling that would not go away. Basically I was laid up at my house. After I completed PT, my knee feels solid again. I can walk up and down stairs and cross the street in full confidence that my knee will not give out. I have gotten back into gardening and walking. Thanks to Justin, Connie, “T” and the staff at BPT I am well on my way back to a full recovery. A special thanks to Connie for helping me out with all my paperwork for insurance. Also a special thanks goes out to Justin for explaining all my exercises in a way that I could understand and perform them correctly.” - Robert H. Want results like this? Call Breckenridge Physical Therapy at 970.485.3421 to schedule your appointment today! Patient Success Spotlight
•1 tsp cumin •1/2 tsp smoked paprika •Sea salt to taste
•2 large sweet potatoes •1 tbs olive oil
•1/4 cup chopped red onion •1/4 cup chopped bell pepper •1/2 cup frozen corn •1/2 cup cooked quinoa •1 cup canned black beans drained & rinsed •1 tbsp chili powder
For Garnish •1 avocado mashed •Tahini •Hot sauce •Chopped cilantro
Preheat the oven to 400ºF. Place sweet potatoes on a baking sheet and prick with a fork. Place in the oven and bake for 40 minutes. Meanwhile, heat the oil in a large skillet. Add the onion and pepper and saute until tender, about 5 minutes. Add corn, quinoa, black beans and spices and cook 2 - 3 more minutes. When sweet potatoes are fork tender, remove from oven and let rest for 5 minutes. Slice in half and place each half on a plate. Top with quinoa mixture, avocado and a drizzle of both tahini and hot sauce. Finish with a sprinkle of cilantro and enjoy!
https://www.simplyquinoa.com/mexican-quinoa-stuffed-sweet-potatoes
Knee Pain Workshop
Exercise Essentials Stretches leg muscles
• Are you experiencing knee pain from a recent injury or arthritis? • Are you struggling with daily tasks because of your knee pain?
QUAD STRETCH Begin by standing tall with one footontheseatofachair and the other foot firmly on theground.Withyour footon the chair, slowly push your hip forwards until you feel a stretch in the front of your thigh. Hold for 10 seconds then repeat 5 times.
• Have you had a desire to get back to activity?
Call or Visit Online to Register! 970.485.3421 breckenridgephysicaltherapy.com/workshop JUNE 18, 2019 @ 6:30 PM Learn how to better manage your knee pain, and learn the most effective ways to prevent your nagging knee pain from returning.
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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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