Adams: Effective Hip and Knee Pain Relief

Adams Newsletter by Adams Physical Therapy

NEWSLETTER

Physical Therapy Services Inc.

MOVE FREELY. Feel Younger. WALK FARTHER.

Physical Therapy Services Inc.

NEWSLETTER

“Don’t Let Pain Postpone Your Adventures!” 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. EFFECTIVE HIP & KNEE PAIN RELIEF Put the Spring Back in Your Step 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. 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

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“Can You Perform These Simple Movements?” FIND OUT IF YOU ARE MOVING LIKE YOU SHOULD

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 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. Discover how our Spine Program transforms your back pain from a pressing problem, to a distant memory, allowing you to live a happy, active and pain-free life. LASER THERAPY GETS YOU BETTER FASTER

Can you do these simple tests to see if your hips and legs are as flexible and strong as they should be? Try them for yourself and let us know how you did. Use caution and common sense when attempting these tests; do not continue if they cause pain or discomfort.  Do not attempt if you have had a hip replacement. • 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 wreck 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 Exercise Essential Hip Adduction - Sidelying While lying on your side, slowly raise up the bottom leg towards the ceiling. Keep your knee straight the entire time. The top leg should be bent at the knee and your foot planted on the ground supporting your body.

Always consultyour therapistorphysicianbefore startingexercisesyouareunsureofdoing.

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Laser therapy treatment is safe, painless and fast. Deep Tissue Laser Therapy treatments are administered in 5 to 10 minutes. Typically patients see results after 3 to 5 treatment sessions. Deep Tissue Laser Therapy utilizes your body’s own healing powers by stimulating celluar activity. Despite fast treatment times, laser therapy treatments initiate a healing process that continues to actively reduce inflammation for up 24 hours after treatment. At Adams Physical Therapy we provide cutting edge laser therapy treatments using the latest technology. Get better faster with Laser Therapy at Adams Physical Therapy!

Strengthens back and improves posture

COMPLIMENTARY HEALTHWORKSHOP

If you, or a loved one, has back pain or sciatica, join us for a complimentary informative workshop on common causes, treatments, and prevention of your pain. Back Pain and Sciatica Workshop Thursday, March 8th, 2018 at 6 pm Medical Laser Demo days February 21 and 22 Balance and Dizziness Workshop

Patient Success Spotlight

“Thank You” to all who work with Mr. Adams. After having a knee replacement and in need of rehabilitation, I choose to go to Roy Adams because he helped my husband with an evaluation and took care of his issue. The office ladies always greeted us with smiles and were very professional. The physical therapy personnel know how to find and work out the soreness to get the muscles to work with their machines and exercises in their office. I will be coming back after I have my other knee replaced, hopefully this fall. To get the best results, you need to do what they say and keep up therapy while at home.” - Paula “Thank You!”

Tuesday, February 20, 2018 at 6 pm Thursday, March 22, 2018 at 6 pm

Physical TherapyServices Inc.

111 W North Street • Portland, IN 47371

DoWhat IsGoodFor Your Heart! Tips for Better Heart Health

1. Aim for lucky number seven. Young and middle-age adults who sleep 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more. 2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. Move more. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. 4 . Slash saturated fats. To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options. 5 . Find out if you have diabetes. Millions of people don’t know that they have this condition. That’s risky because over time, high blood sugar damages arteries and makes heart disease more likely.

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