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.
NEWSLETTER The Newsletter About Your Health And Caring For Your Body
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EFFECTIVE RELIEF FOR HIP & KNEE PAIN
INSIDE : • Who Needs Physical Therapy? • Healthy Recipe
• Patient Success Story • Relieve Leg Pain In Minutes www.advancedbalancestudio.com
NEWSLETTER The Newsletter About Your Health And Caring For Your Body
EFFECTIVE RELIEF FOR HIP & KNEE PAIN
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-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.
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 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.
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WHO NEEDS PHYSICAL THERAPY?
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 the way down so that your buttocks are almost touching your heels. If you 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, hip and knee injuries often tend to linger. Every movement relies so heavily on the hips and knees that it makes it difficult to allow 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.
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 that you walk. Other times, prolonged pain can cause you to stop doing 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
For more support in finding relief from back pain, visit advancedbalancestudio.com or call Advanced Balance Physical Therapy at 310.833.0300!
Relieve Leg Pain In Minutes Try this movement if you are experiencing leg pain.
GREEK TURKEY BURGERS
• 1 cup chopped spinach • 1 lb 93% lean ground turkey • ½ cup crumbled feta cheese
www.simpleset.net
• ½ tsp garlic powder • ½ tsp dried oregano • ¼ tsp salt • ¼ tsp ground pepper • 4 small hamburger buns, preferably whole-wheat • 4 tbsp tzatziki • 12 slices cucumber • 8 thick rings red onion (about ¼-inch)
DIRECTIONS Preheat grill tomedium-high.Squeezeexcess moisture from spinach.Combine thespinachwith turkey, feta,garlicpowder,oregano,saltandpepper inamedium bowl; mix well. Form into four 4-inch patties. Oil the grill rack. Grill the patties until cooked through and no longer pink in the center, 4 to 6 minutes per side. (An instant-read thermometer inserted in the center should register 165°F.) Assemble the burgers on the buns, topping each with 1 tablespoon tzatziki, 3 cucumber slices and 2 onion rings.
RUNNER’S STEP Stand in front of a box or step that is below the level of the knee. Step up onto the box and bring the opposite leg up towards your chest. Lower your leg down in a controlled manner. Repeat 6-10 times, alternating legs.
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AUGUST CLINIC NEWS
PATIENT SUCCESS STORY
Fifteen year-old Tyler L. suffered from low back pain following a fall during a club soccer tournaments. He initially thought he could rest it off, but the pain eventually worsened, forcing him to sub out during the next day’s game. Tyler initially sought treatment from his primary family doctor,
who diagnosed it as a muscle spasm and prescribed rest. He returned to play after a few weeks, only to notice continued pain. Tyler then sought the care of an orthopedic doctor, having to wait two more weeks just to see him. He then underwent an MRI to discover he had fractured his vertebrae. He was told to take three months off of any activity. Having heard about Advanced Balanced Studio from a family friend,Tyler decided to try physical therapy. At Advanced Balance, Tyler recognized that the team helped him stay consistent with his exercises, while also motivating him and ensuring his condition’s improvement. He initially didn’t think he would need physical therapy, but now understands how important PT is in order to make one stronger and feel better than before.
Thank you to the highly skilled group of Doctors who value Advanced Balance physical therapy as an integral part of rehabilitation. We look forward to serving your patients and improving the way they move!
Dr. Stephen Taus Dr. Todd Shrader Dr.ChristopherTrauber
Dr. John P. Andrwais Dr. Nirav Patel Dr. Nicholas Silvino Dr. Keri Zickuhr
Dr. Don Sanders Dr. Randolph O’Hara Dr. Andrew Lim Dr. Stephen Nuccion
This could be you! Visit advancedbalancestudio.com or call Advanced Balance Physical Therapy at 310.833.0300!
Thank you for a great 10 Years!
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Explore studio, Q & A 12:00 pm - 1:00 pm Raffle drawing
Please RSVP to pt@advancedbalancestudio.com by August, 24th 2019 . Light food and drink during celebration.
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Are You Getting Enough Sleep? There is a big difference between the amount of sleep you can get by on and the amount you need to function optimally. According to the National Institutes of Health, the average adult sleeps less than seven hours per night. In today’s fast-paced society, six or seven hours of sleep may sound pretty good. In reality, though, it’s a recipe for chronic sleep deprivation.
How is it possible to be sleep deprived without knowing it? Most of the signs of sleep deprivation are much more subtle than falling face first into your dinner plate. Furthermore, if you’ve made a habit of skimping on sleep, you may not even remember what it feels like to be truly wide-awake, fully alert, and firing on all cylinders. Maybe it feels normal to get sleepy when you’re in a boring meeting, struggling through the afternoon slump, or dozing off after dinner, but the truth is that it’s only “normal” if you’re sleep deprived. You may be sleep deprived if you: • Need an alarm clock in order to wake up on time • Rely on the snooze button • Have a hard time getting out of bed in the morning • Feel sluggish in the afternoon • Get sleepy in meetings, lectures, or warm rooms • Get drowsy after heavy meals or when driving • Need to nap to get through the day • Fall asleep while watching TV or relaxing in the evening • Feel the need to sleep in on weekends • Fall asleep within five minutes of going to bed
Just because you’re able to operate on six or seven hours of sleep doesn’t mean you wouldn’t feel a lot better and get more done if you spent an extra hour or two in bed. While sleep requirements vary slightly from person to person, most healthy adults need between 7 to 9 hours of sleep per night to function at their best. Children and teens need even more. And despite the notion that our sleep needs decrease with age, most older people still need at least 7 hours of sleep. Since older adults often have trouble sleeping this long at night, daytime naps can help fill in the gap. SIGNS THAT YOU’RE NOT GETTING ENOUGH SLEEP If you’re getting less than eight hours of sleep each night, chances are you’re sleep deprived. What’s more, you probably have no idea just how much lack of sleep is affecting you.
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