N E W S L E T T E R
KNEE & HIP PAIN RELIEF
WORK SMARTER, NOT HARDER FOR ARTHRITIS RELIEF N E W S L E T T E R
INSIDE : • Who Needs Physical Therapy? • Laser Therapy
• Patient Success Spotlight • Relieve Pain In Minutes
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. Knee and hip 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 developscanhelp reduceyour recovery timeand improveyourability tocope with the pain and discomfort by introducing you to targeted exercises and
stretching techniques thatcanenhanceyourability to recover from the injury. 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 a one-stop cure-all for pain management. This is a long-termsolution topainandsuffering through theuseof targetedexercises 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.
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Are you moving like you should be? 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 your gait, which is the way thatyouwalk.Other times,prolongedpaincancauseyou tostopdoing movements that are indicative of healthy joints. 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 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 improveflexibilityandstrengthwhilereducing thegeneralexperienceofpain. Unfortunately, hip and knee injuries often tend to linger. Every movement reliessoheavilyon thehipsandknees that itmakes itdifficult toallow these joints toactually rest followingan injury.Physical therapyprovides targeted exercises thatsupport the jointswithprecisemovements thathelpreinforce strength and range of motion. For more information, contact your physical therapist to learn more about options that will suit your health needs. For more information about overcoming arthritis pain, contact us. WHO NEEDS PHYSICAL THERAPY?
Deep Tissue Laser Physical Therapy accelerates your body’s own natural healing process through photo-bio-stimulation. Laser physical therapy provides concrete benefits to our patients and is effective in treating chronic conditions, acute conditions and post-surgical pain.
Clinical Benefits: • Effective for difficult conditions
• Alternative to surgery • Fast treatment times
• Easy non-invasive treatment • Scientifically proven treatment
LaserPhysicalTherapy isverybeneficial intreatingvariousmusculoskeletal conditions.Ourphysical therapyspecialistsatHands-OnPhysicalTherapy have found laser therapy to be a great tool in the care of its physical and occupational therapypatientswhencombinedwith traditional therapiesof exercise,patienteducation,andHands-Onsoft tissueand jointmobilization techniques. Ifyouora lovedone isexperiencingpain,contactouroffices today to learn more about the benefits of laser therapy. Relieve Pain In Minutes Try this movement if you are experiencing hip pain. PRONE HIP EXTENSION While lying face down with your knee straight, slowly raise up leg off the ground. Strengthens Hips
Exercisescopyrightof Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing.
CALL US TODAY IF YOU ARE EXPERIENCING ARTHRITIS PAIN (718) 626-2699
Patient Success Spotlight
Who Do You Know That Needs Our Help?
Do You Have Friends Or Family That Can’t:
� Move without pain � Bend and move freely � Balance confidently & securely
� Sit for long periods � Walk for long distances � Live active and healthy
“Has the tools to actually pin point where the pain is!” “Everyone from front desk to the financial department are always willing to go out of their way to help and that is something you don’t see everywhere. Hands-On Physical Therapy has the tools to actually pin point where the pain is and to treat it effectively. Thank you everyone for all your support and helping me get back to my daily activities when I felt helpless with my knee/back pain. Your smiles and support helped me truly in my 3 months of treatment. Thank you Dr. Blair and aids for all your work...you guys are the best. I highly recommend Hands-On Physical Therapy if you truly want to get better.” - Chris V.
Name: Refered by:
Call to schedule.
32-44 31st Street • Astoria, NY 11106 Tel: (718) 626-2699 • Fax: (718) 626-0923
Print sudoku http://1sudoku.com STRENGTHEN YOUR MIND!
Healthy Recipe: Crunchy Chicken & Mango Salad
INGREDIENTS • ⅓ cup orange juice • 3 tablespoons rice vinegar • 3 tablespoons less-sodium soy sauce • 1 tablespoon toasted sesame oil • 2 teaspoons sambal oelek (optional) • 6 cups thinly sliced napa cabbage
• 2 cups sugar snap peas, thinly sliced diagonally • 2 cups shredded cooked chicken breast • 1 medium mango, sliced • ½ cup coarsely chopped fresh mint • ¼ cup sliced scallions • 2 tablespoons toasted sesame seeds
The object is to fill all empty squares so that the numbers 1 to 9 appear exactly once in each row, column and 3x3 box, and the sum of the numbers in each area is equal to the clue in the area’s top-left corner.
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INSTRUCTIONS Whisk juice, vinegar, soy sauce, sesame oil and sambal oelek (if using) in a large bowl. Add cabbage, peas, chicken, mango, mint and scallions; toss gently to coat. Serve the salad sprinkled with sesame seeds.
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