Health and Wellness Newsletter by Solutions Physical Therapy & Sports Medicine.
Health & Wellness The Newsletter About Your Health And Caring For Your Body
D on ’ t S uffer W ith PAIN Do you suffer from knee, hip or leg pain? You are not alone. CDC studies show that 30% of adults have reported some form of knee, hip or ankle joint stiffness or pain in a 30 day period. The hip and knee joints are incredible marvels of the human body. At times they have to withstand up to 6 times your body weight in force. The knee joint is the second most complicated joint in the body and has to move in many directions including forward, backward, side to side and rotation. These different movements are called accessory motions and are needed for normal walking, running and bending. When you experience pain in the side of the hip, groin, thigh or knee, you may have difficulty with these accessory motions. Prolonged sitting, injuries, arthritis and disease can affect accessory motions. With every day use, tissues around the hip and knee joints tighten, leading to a gradual loss of motion. This causes a lot of pressure to build up on specific parts of the joints. When Your Motion is Lost When you lose the movement of the hip, knee or ankle joints, your muscles have to take on the abnormal strain. This leads to common aches and pains experienced by millions of people. Many people feel that medication will help solve their hip, knee or leg pain. While medication can help to decrease inflammation and pain, it cannot address the root cause of the problem. Most pain in the hip, thigh, knee or leg comes from poor flexibility, strength or coordination. Treating Leg Pain To determine the source of your leg pain our physical therapists examine your walking, squatting, jointmovement, comparing the strength andmobility of the joints. A comprehensive treatment plan, including special hands on techniques, is made to achieve the fastest relief and the longest lasting results. If you are suffering with hip, knee or leg pain, call us today to learn more how we can eliminate your pain and put a spring back in your step! Look inside to learn more and say good-bye to that aching knee or hip!
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TREATING HIP, KNEE & LEG PAIN
time. Arthritis of the hip and knee can exacerbate the problem by causing you to favor one leg over another -- causing uneven pressure on the joints. Hip Pain & Inflammation Overuse of the knees and legs in endurance sports such as running or cycling can cause additional pain in the buttock or hips, caused by the Iliotibal band, which runs through the gluteal muscles down to the knee. Physical therapy can help improve your range of motion and muscle strength, which can also benefit such problems as anterior hip pain from hip impingement and hip flexor tendonitis. Hip and core weakness are key contributors to these ailments, so restorative physical therapy is a recommended treatment. Functional Training Through Physical Therapy Functional training allows even individuals with a full range of motion to performcontrolledmovements that will target benefits to specific activities. In thisway, your body learns how tomovewithout causing undue stress (and pain), allowing you to go through your daily activities more comfortably.
Physical therapists can assist with a variety of different rehabilitation or pain reduction therapies, but some of themost-requested are to help reduce pain in the hips, knees and legs. Solutions Physical Therapy can help reduce or eliminate pain over time for these common problems. Exercise Pain In The Knees Exercising is great for your body -- just ask any doctor and they will tell you! However, exercise can also be very damaging to your joints and is especially hard on the knees. Popular exercises such as Cross Fit, weightlifting, and runningcan result inoveruse syndromeor Patellofemoral painsyndrome. This sharp pain can causeweakness or stiffness in themuscles around the knee and even shift the way your lower leg lines up with your foot, knee and hip. Other Causes Of Knee Pain As we age, the cartilage under the patella can wear out causing excessive pain after sitting for long periods of time with bent knees, for instance. This occurs often in office workers or those who sit or stand for long periods of
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Relieve your spinal pain! Do you suffer with a y of the following symptoms? • Pain while running or stretching • Pain while walking up stairs • Difficulty with stiffness and soreness • Pain getting out of a chair • Difficulty completing workout sessions • Radiating pain to muscles and joints
30 MINUTE WELLNESS SCREEN
CALL US TODAY 703-299-3111 Offer valid for the first 25 people to schedule. Expires 12-30-16.
Patient Success S P O T L I G H T
I am able to do so much more than I ever hoped!
“Solutions Physical Therapy group has made an immeasurable difference in the healing of my knee after a total knee replacement, my right ankle after more than a year, and my psyche. The staff is knowledgeable, committed, and caring. This experience has far surpassed my exposure, ten years ago, to a different physical therapy group. Colin has encouraged me, pushed me, and cared about my healing. Because of Colin’s expertise and commitment, I have challenged myself at home and at the gym. I had avoided having my right knee replaced because of a horrible experience ten years ago when my left knee was replaced. Last June, I reached the point where I needed assistance rising from a chair and walking caused excruciating pain. One of
my daughters strongly suggested Solutions Physical Therapy. Colin’s quiet confidence and total competence inspired hope from the first day. When Colin is elsewhere, Vicki’s skill comes into play. Allen has supervised the exercise portion of the therapy. Colin, Vicki and Allen have made suggestions to optimize each exercise. Colin modifies the plan according to the degree of progress himself or Vicki observes. I have progressed from not being able to walk 1/16th of a mile to walking 2-3 miles. I am able to do so much more than I ever hoped. I will be ever indebted to Colin, Vicki and Allen and I feel grateful for each and every staff member from the receptionist to the therapists. They care about their clients. We are accepted and improve as much as we are willing, under expert guidance.” - Sheryll
You Have The Right To Choose Your Physical Therapy
Whether you want to come in because you’ve suffered a recent injury or you want to improve your physical health, tell your doctor about Solutions Physical Therapy & Sports Medicine. Get started feeling better today! See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties Call Us To Schedule An Appointment Today!
Trigger Point Dry Needling Trigger point dry needling is a treatment for muscular tightness and spasms that commonly occur following injuries. Sometimes referred to as “knots” in a muscle or trigger points , this muscular tightness can cause pain in the area of the trigger point as well as discomfort in other areas, leading to decreased mobility and chronic pain. When dry needling is performed, small, thin needles are inserted in the muscles at the site of the trigger point. The muscles will then contract and relax, dramatically improving flexibility and reducing discomfort. Service Spotlight
Staff News
Officially Certified! Big Congratulations to Lauren Simpkins on completing her Level 2 Functional Dry Needling certification! Lauren has done an outstanding job achieving this and is excited to be able to offer this service to her patients here at Solutions Physical Therapy & Sports Medicine.
Hope Everyone Had A Safe Halloween!! Patients voted for best team costume and the Seven Dwarfs handily defeated Shark Week.
Healthy Recipe
Chopped Cauliflower Recipe Eating Right Never Tasted So Good! 8 Ingredients • 5 tablespoons reduced-fat mayonnaise
Directions Whisk mayonnaise, vinegar, shallot, caraway seeds (if using) and pepper in a large bowl until smooth. Add cauliflower, romaine and apple; toss to coat.
• 2 tablespoons cider vinegar • 1 small shallot, finely chopped
• 1/2 teaspoon caraway seeds, (optional) • 1/4 teaspoon freshly ground pepper • 3 cups chopped cauliflower florets, (about 1/2 large head) • 2 cups chopped heart of romaine • 1 tart-sweet red apple, chopped
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Exercise Essentials Try these exercises to help with aches and pains...
Good exercise to relieve hip pain
Good exercise to relieve leg pain
LATERAL STEP DOWN Stand on a box or step. Step down and to the side. Lower down with control. Alternate steps and repeat 8 times.
HIP FLEXOR STRETCH Kneel into a lunge position. Gently press hip forwards to feel a stretch. Avoid arching your low back or let your hips roll forwards. Alternate legs and repeat 5 times.
Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting.
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Who do you know that needs our help?
Refer a Friend Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely 9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle If you know someone suffering with aches and pains give the gift of health. Refer them to Solutions Physical Therapy & Sports Medicine today. Pass along this newsletter or have them call us directly to schedule an evaluation!
For more information go to solutionsphysicaltherapy.com
solutionsphysicaltherapy.com
Call for more information! Alexandria 225 Reinkers Lane Suite GR 4 Alexandria, VA 22314 P: 703-299-3111 F: 703-299-1556
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