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. 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.
Our Monthly Climb The Newsletter About Your Health And Caring For Your Body
Finding Effective
Hip & Knee Pain Relief
Also Inside • Who Needs Physical Therapy? • Patient Success Spotlight • Relieve Hip Pain In Minutes • Healthy Recipe
www.ascentptnw.com
Our Monthly Climb The Newsletter About Your Health And Caring For Your Body
Finding Effective Hip & Knee Pain Relief
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. What Can Physical Therapy Do to Help? Physical therapy is not aone-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. If you’re suffering from hip or knee pain, call Ascent Physical Therapy at 503.427.0118. Your physical therapist can help you return to a more active and pain-free life.
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. 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 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.
www.ascentptnw.com
Who Needs Physical Therapy?
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 kneeconstantly must be lower than theother, 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 thewaydownso thatyourbuttocksarealmost touchingyourheels. Ifyou 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,hipandknee injuriesoften tend to linger.Everymovement relies soheavilyon thehipsandknees that itmakes itdifficult toallow 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.
Areyoumoving likeyoushouldbe?Yourhipsandkneesareessential toeveryday 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. Ifyou’veexperiencedanyhiporkneepainandareconsideringwhetherphysical 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.
Spiced Pear Tea
Relieves Hip Pain In Minutes Try this simple exercise to keep you moving
Ingredients • 1 orange • 3 cups water • 2 (11.3 to 12 oz) cans pear nectar • 1 tbsp honey (optional) • 4 inches stick cinnamon
• 1 tsp whole cloves • 6 tea bags • Small orange slices, halved (optional) • Stick cinnamon (optional)
Relieves Hip Pain
Hip Hikes Stand on the edge of a step. Drop your free foot down, then shift your hips to raise your free foot as high as you can. Keep your knees straight at all times. Repeat 6-10 times before switching to your other side.
Directions Using a vegetable peeler, remove three wide strips of peel from the orange; set peel aside. Juice the orange into a large saucepan. Add the water, pear nectar and honey (if using) to orange juice in saucepan. For spice bag: Place the 4 inches of stick cinnamon, thecloves and the orangepeel strips in thecenter of a 6-inch square of double-thickness, 100%-cotton cheesecloth. Bring corners together and tie with 100%-cotton kitchen string. Add spice bag to pear nectar mixture.Bringmixture toboiling; reduceheat.Coverandsimmer for10minutes. Remove from heat. Add tea bags; cover and let stand for 5 minutes. Remove tea bags and spice bag; discard. Serve in warm mugs. If desired, float orange slices on top of individual servings and serve with additional stick cinnamon.
www.simpleset.net
For more information, call Ascent Physical Therapy at 503.427.0118 or visit our website at ascentptnw.com
Patient Success Spotlight
FromThe Staff
“I felt like I was going to be 100% better in no time!”
The snow is upon us! Hopefully you and your loved ones are staying warm and safe. I recently took my kids to visit my grandparents in central Washington for a long weekend. We had a blast going sledding together. During the trip we were also able to visit a reindeer farm! My son, Rylan, recently turned 8 and we had a wonderful time at a local trampoline park followed by the zoo the next day. We are so lucky to live in an area with endless activities! Do you have any epic winter activity stories to share? We love to hear about what everyone has been up to! Yours in health, Derek
“One day I was playing basketball, the sport I love, when I hurt my knee really bad. It limitedmefromdoingthethings I love, likeplayingwithmykids,ridingmybike,playing othersports,working,etc.Before Iwenttomyfirstappointment, Iwassonervousthat I didn’tsleepwell thenightbefore. But,by the time I left theappointment, I felt like Iwas going to be 100% better in no time. In less than a month, I was able to start doing all the things that I lovedagainwithoutpain. Iwilldefinitely telleveryone Iknowwhogets injuredtocometoAscentPhysicalTherapybecausetheytreatyou likefamily.”- BobbyR.
Has Your Pain Come Back?
Special Offer
Don’t let knee pain become a way of life!
1. Feel free to call us and ask to speak to your therapist.
FREE KNEE PAIN ANALYSIS
2. Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home. 3. If further assessment is warranted, your therapist might recommend you come in for an appointment.
Call 503.427.0118 to schedule your appointment today!
Call To Talk to Your Therapist Today 503.427.0118
16126 SE Happy Valley Town Center Dr #200 Happy Valley, OR 97086
Offer valid for the first 25 people to schedule. Expires 3-31-19.
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