Do you find it difficult to walk, run, or exercise, as if your knees may collapse underneath you? Are you experiencing sharp pains in your hips and knees that make daily tasks difficult? Does standing up after a lengthy amount of time pose as a challenging feat? If so, Total Performance can help you!
PHYSICAL THERAPY N E W S L E T T E R
KICK YOUR KNEE AND H I P PA I NS T O T H E C U R B HOW PHYSICAL THERAPY CAN HELP YOU GET UP & GET ACTIVE!
Do you find it difficult to walk, run, or exercise, as if your knees may collapse underneath you? Are you experiencing sharp pains in your hips and knees that make daily tasks difficult? Does standing up after a lengthy amount of time pose as a challenging feat? If so, Total Performance can help you! (Continued Inside)
ALSO INSIDE: • Are You Moving Correctly? • Exercise Essentials
• Staff Spotlight • Healthy Recipe • Special Offers!
PHYS I CAL THERAPY N E W S L E T T E R
KICK YOUR KNEE AND HIP PAINS T O T H E C U R B ! HOW PHYSICAL THERAPY CAN HELP YOU GET UP & GET ACTIVE!
Constant hip and knee pains can greatly hinder your daily life. The efficiency of your walk comes from the effectiveness of your flexibility, strength, and balance. When any of these aspects become abnormal, it may cause joints to become strained and work harder than they usually need to, leading to pain in the knees and hips. Physical therapy is an easy, comfortable, and safe way to both identify and relieve pain. If you are suffering from knee or hip pain, contact Total Performance Physical Therapy today for relief! Correcting your knee and hip painswith PT treatments: At Total Performance PT, our licensed physical therapists are movement experts. They will analyze how you walk in order to determine any abnormalities and to pinpoint stiff or weak muscles. By pinpointing the exact areas of your body that are not moving as they should, they are able to create a treatment plan that will improve your strength, coordination, and overall mobility. Physical therapy has been proven as one of the most effective treatment methods for knee and hip injuries. This has been demonstrated through several research-based studies, including a 2014 study published by the Journal of American Medical Association. The study, titled “Effect of a Home-Based Exercise Program on Functional Recovery Following Rehabilitation After Hip Fracture,” focuses on the benefits of exercise programs for those recovering fromhip fractures. In this
study, patients were split into two groups. The intervention group received “functionally oriented exercises (such as standing from a chair, climbing a step) taught by a physical therapist and performed independently by the participants in their homes for 6 months,” while the other group simply received education on cardiovascular nutrition and recovery. Results from this study concluded that those participating in the in-home physical therapy exercise programs demonstrated “modest improvement in physical function at 6 months after randomization.” Restoring normal motion is a key aspect to alleviating pain and allowing you to safely partake in the activities you love. Our dedicated team 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 are in need of treatment. Your treatment plan will be individualized, based on your specific needs, in order to help you reach your optimum function with the least amount of effort. If you are suffering from knee or hip pain, it is important to make sure you contact a physical therapist as soon as possible. However, there are also some tests you can do on your own before your consultation – these simple tests can help you determine if your knees and hips are as flexible and strong as they should be.
Learn more by visiting our website at TotalPerformancePT.com or schedule your consultation today by calling 215.997.9898 !
A R E Y O U M O V I N G C O R R E C T L Y ?
• Standing near a countertop, put one foot in front of the other so you are touching heel-to-toe. Without putting your hands down, see if you can balance for 10 seconds. If you cannot, this may mean you have trouble with the coordination of your balance from the nerve endings in your hips, knees, ankles, and feet. Contact us today: As noted, physical therapy is an effective mode of treatment for patients suffering from knee and/or hip pain. At Total Performance PT, we help provide treatment for patients through movement and physical manipulation. If you are suffering from knee and/or hip pain, don’t hesitate to contact Total Performance PT to schedule an appointment. We’ll help you kick your knee and hip pains to the curb, so you can live a happy, active, and pain-free life! If you’re looking for ways to promote your health, call your Physical Therapist at Total Performance Physical Therapy to schedule your appointment today! Hear Why Our Patients Love Us! Genuinely so grateful to Heather and Dan. I came to them about a month and a half into my ACL rehab f rom a different physical therapist. They single-handedly prevented me f rom needing to be put under anesthesia for manipulation. Dan and Heather are both amazing physical therapists that know what they are doing. It’s a very f riendly environment and I never felt like I was not being paid attention to as some busy physical therapy chains can feel like. They give you the time and attention you need to make sure things move along. I cannot say enough good things about total performance. Thank you Dan and Heather! — P.F.
Practice caution when performing these tests with a painful knee or hip, and do not continue them if they cause your pain to worsen: • When you are standing, can you touch your toes? This indicates hip and low back flexibility. • When sitting down, can you comfortably cross your legs so your ankle is resting on the opposite knee? Does one knee go further down than the other? This indicates hip flexibility. If one hip is tighter than the other, it can impact the way you walk and can cause knee pain. • Keeping your feet flat on the floor while 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.
EXERCISE ESSENTIALS Perform This Exercise To Improve Posture In Minutes!
EXERCISE ESSENTIALS
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KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee down towards the ground. Hold for 20 seconds and repeat 5 times. Always consult with your physical therapist before performing an exercise in order to relieve pain.
Show or mention this coupon during your visit, or call 215.997.9898 to redeem this offer. This offer expires November 30, 2020
Learn more by visiting our website at TotalPerformancePT.com or schedule your consultation today by calling 215.997.9898 !
SAVE BIG! ALL LASER TREATMENT PACKAGES 5 0 % O F F !
S TA F F S P O T L I G H T
Dr. Dan Murphy is a 2016 graduate of the University of Saint Augustine for Health Sciences, aDoctor of Physical Therapy program highly- regarded for its manual therapy-based curriculum. This provided Dr. Murphy a strong background in hands- on, soft tissue treatment that is an essential part of what differentiates Total Performance as a practice. Dr. Dan Murphy CLINIC DIRECTOR NORTH WALES
Since joining the Total Performance team in May of 2016, Dr. Murphy’s clinical focus has revolved around restoring soft tissue health and promoting symmetry across function. To best augment his soft tissue approach, Dr. Murphy became ART® (Active Release Technique) certified in 2019. ART® is a soft tissue treatment approach that utilizes massage and movement to reduce scar tissue at injured muscles, fascia, ligaments, tendons, and nerves, restoring unrestricted movement of these tissues. Dr. Murphy has an athletic background as a three-sport high school athlete while going on to play football at the Division III level. Sports and fitness remain a big part of Dr. Murphy’s free time, and he particularly enjoys working with the young athletes that frequent Total Performance. INSURANCE DEDUCTIBLE? Have You Met Your Annual An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses. This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2021. Contact us today to schedule your appointment.
If you are in pain, have swelling or an injury that is old and nagging or is more recent, Laser Therapy may be a treatment option for you. This treatment is a game-changer in the rehabilitation realm. Decreased time in pain means faster tissue repair and remodeling. This can mean quicker recovery and less money coming out of your pocket for the medical care of that body part. Patients who have used Laser Therapy in combination with Physical Therapy have prevented surgery, canceled injections, and have stopped taking pain medications altogether! Call us at 215.997.9898 for more information about how Laser Therapy can help you!
HEALTHY RECIPE OMELET MUFFINS
INGREDIENTS • 10 large eggs • 1 red bell pepper, seeded and finely chopped • 1 cup frozen cut spinach, thawed and squeezed dry
• 2 green onions, finely chopped • 1/4 tsp salt
DIRECTIONS Preheat oven to 325°F. Coat a 12-cup muffin tin liberally with the cooking spray. In a large bowl, beat the eggs together. To bowl, add the bell pepper, spinach, green onions, salt, and ¼ cup water. Season with pepper. Divide egg mixture among muffin cups. Bake 20–25 min. until eggs are set. Let stand 5 min. before removing from muffin tin. Source: https://www.savoryonline.com/recipes/208593/spinach-and- pepper-omelet-muffins
Learn more by visiting our website at TotalPerformancePT.com or schedule your consultation today by calling 215.997.9898 !
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