Nestor Physical Therapy Newsletter
N EWS L E T T E R www.nestorphysicaltherapy.com
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, physical therapy can help. (continued inside)
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NEWSLETTER
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Kick Your Knee And Hip Pains To The Curb!
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. Correcting your knee and hip pains with PT treatments: At Nestor Physical Therapy, 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 from hip 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. 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 Nestor Physical Therapy today for relief!
Call Today! 401-356-4777
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How Do You Know If You Are Moving Correctly?
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. 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 touches 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 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 Nestor Physical Therapy, 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 Nestor Physical Therapy 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!
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 answered “yes” to any of these, please call us today at 401-356-4777
Patient Success Spotlights
“When my doctor recommended that I see a physical therapist for my hip & knee, I decided to ask a friend who have been to PT recently. My friend recommended Nestor Physical Therapy. I’m very glad that I took that recommendation. It was a very enjoyable experience. I instantly liked my therapists! We worked together on my hip and knee. As a bonus we discussed football! I feel great and I will always recommend Nestor PT to my friends and family.” - Madeline Rocheleau “I feel great and I will always recommend Nestor PT to my friends and family.”
“When I walked in, I had so much pain in my hip and down my leg right to my left foot. I could hardly walk without pain and was limping. Through physical therapy and the tools I have learned, I now have no pain! And if I do have a little pain, I know now what to do to reverse it.” - Karen Bernard “Through physical therapy and the tools I have learned, I now have no pain!”
Summer Fitness Tips
Though a healthy lifestyle should be year-round, the pressure for a better body is on high during the summer, what with all of the time we spend in basically less clothing than we’re used to wearing outdoors. Here are some tips and suggestions for a healthy, more fit you this summer! Adjust your body temperature. Hop into a cold shower before your workout. Studies show that a pre-exercise cool down improves performance in the heat — probably because it lowers your heart rate as well as core and skin temperatures. Get the dirt. Try to walk, run, or cycle on dirt or gravel paths, since asphalt and concrete tend to radiate heat and reflect the sun’s rays, making you feel hotter. Live near water? Take advantage of the breeze on even steamy days; if possible, start out with the wind at your back, so when you’re finishing you’ll be running into a headwind, which feels cooler. Cool down with essential oils. Dabbing a few drops of peppermint or eucalyptus oil on the back of your neck and at your temples just
before your workout provides a cooling effect and also opens up your nasal passages, so you can breathe a little easier when the air is humid. Summarize your intervals. To keep your fitness level up, do your regular cardio at a slightly slower pace, but add in 30-second speed bursts every three to five minutes. You’ll maintain your conditioning and burn more calories without having to go all-out the entire time. Refuel with fruit. They’re more than 80 percent water, so fruits such as grapes, watermelon, cantaloupe, and honeydew are a tasty way to replenish fluids and boost your energy post-workout. Keep them frozen or grind them into a smoothie for a refreshing treat! Put the cool factor back into your workout routine with these tricks this summer! Always remember to stay hydrated and listen to your body to avoid dehydration or stressing any muscles.
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Grilled Pineapple Gazpacho
Gazpacho is a cold soup made of raw, blended veggies. It’s a classic of Spanish and regional southern Portuguese cuisine. It is often served as an appetizer or a palate cleanser between courses. Naturally, I needed to add my grill twist to this summer classic. Feel free to skip the grilling part if you like, but it definitely adds to the flavor. Start by slicing and coring a whole pineapple. It is ok to use one of those pineapple coring devices. I kept the pineapple pieces large to make it easier to grill. Heat your grill to high. Dredge the pineapple in the brown sugar and immediately place on the grill. Cook the pineapple 2-3 minutes a side. The outside of the pineapple will caramelize, but the inside will still be raw and juicy. While the pineapple cools, chop a half of a yellow and red pepper, a whole jalapeno (leave the seeds in if you like it spicy), half of a cucumber with the seeds removed. The cucumber mutes some of the flavor and kick if you like it spicy, so the cucumber is optional. Chop the pineapple and add all ingredients to the blender or food processer. The blender works better to keep the soup smooth. Next, add ¼ cup of either champagne vinegar, rice wine vinegar or white balsamic vinegar. The zest and juice of one lime, ¼ cup of pineapple juice, 1 teaspoon of sea salt, ½ teaspoon of white pepper. Blend all ingredients until smooth. In traditional gazpacho pieces of bread or croutons are added to the blender. I decided to go without the bread. The bread helps thicken the soup. Chill the soup for at least 2 hours, longer the better. Check seasoning and add salt or more pineapple juice as needed. Before serving the soup make the topping. I made a salad, or you can call it a salsa for the soup. Using the other half of the yellow and red pepper, half of a cucumber, a whole jalapeno, ¼ red onion (optional), finely dice all ingredients. Add sea salt and white pepper to taste, juice from half a lime and mix. Just before serving dice an avocado and add to the salad.
Serve the chilled pineapple gazpacho in a bowl, top with the salad, drizzle with olive oil, and garnish with additional cilantro. If you want to make this a meal top the salad with grilled shrimp. Enjoy!
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Arthritis In The Neck
Cedar Planked Smoked Cheese
The problem with arthritis is the loss of range of motion in the neck joints. As bone wears on bone, the surface of the bones actually start to c hange shape. This thins the bones in the neck in some parts leading to a loss of height between the bones. Due t abnormal wear and tear, new bone forms where it shouldn’t, creeping into the holes where the spinal cord p asses through. In addition it can rub on the nerves out to your neck, sho ul ers, arms and even hands. This can lead to a condition called cervical spinal stenosis, which can be quite painful. What can be done to help neck arthritis? While pain medications can h lp control pain, they don’t address the root cause of the pain, which i s poor strength and lack of normal movement. The neck joints on the side of the spine normally experience wear and tear over the years. However, wh en this wear and tear is accelerated due to poor posture, weakness or inju ry, this c n lead to limited, painful range of motion. In addition, with neck arthritis, the smaller muscles that guide the m otions of the neck become weaker, eventually leading tomore rubbing and ar thritis. By gently stretching these tight and restricted joints with specific ha nds on therapy nd exercises, range of otion can be returned. While physical t herapy c nnot restore the cartilage or change the bony structure, it can ce rtainly help your neck move better, become stronger, reduce pain and give y ou the power to stay healthier longer. Try this imple test. See if you have restricted cervical joints. Stand with your back against the wall. Can you touch the back of your head to th e wall while keeping your chin level? If you cannot, then your neck joints are limited and you need physical therapy to restore the range of motion.
This is a great appetizer for the holidays. It looks fancy but is to make. Your guests will think you are a gourmet chef!
quick and easy
The cheese can be smoked on a gas grill if you make a smoker
pack. I used the
charcoal grill.
You will need a cedar plank, camembert cheese or a brie (soft c
reamy cheese),
pepper jelly, and 1-2 jalapenos.
Place the plank on the grill for 1-2 minutes a side. You will see some grill marks and you will start to smell the aroma of the cedar plank. (See the grill marks in the picture). Spread the pepper jelly on the cheese. Slice the jalapeno in ha lf, remove the seeds if you like it on the mild side, and arrange jalapeno slices on top of the cheese. Slice the jalapeno crosswise with the seeds if you like it spicy. Place the cheese in the plank. Place the plank on the grill (indirect heat) no flame under the plank. (See picture). Add a few wood chips to the charcoals. Use smoker pack if using gas grill. Co ok about 10 minutes until the cheese becomes soft. Some of the cheese will start to ooze out.
Is your neck pain affecting your balance? Have you ever seen a person with t ir head protruding forward and their body bent over? This can be subtle or quite noticeable. With neck pain, limited neck posture res ults in loss of balance. Just pull anyone by th ir nose and you will see th ey will falter forward. This is because the normal lines of gravity through th e body change when the spine posture changes. If you or someone you kno w has poor balance, it could be a problem with their posture. G t your neck moving and feeling b tter. Call us to learn more abo ut our programs today!
Serve with grilled bread or fancy crackers. Enjoy!
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Try this movement for neck pain relief. Relieve Pain In Minutes:
Patient Success Spotlight
Relieves Neck Pain
www.simpleset.net
CERVICAL ROTATION Turn your head towards the side, then return back to looking straight ahead.
“Since my initial onset of injury, I have been suffering major t ingling in my arm and neck pain. I've been to 2 other physical therapis ts and Dr. Nestor has eliminated my symptoms. He has given me hop e that I can make a full recovery and get back to the active life that I had!” - Michael Orsini
www.nestorphysicaltherapy.com
Call Today! 401-356-4777
www.nestorphysicaltherapy.com
Call Today! 401-356-4777
www.nestorphysicaltherapy.com
Exercise Essentials Flexibility, strength, and stability are needed to keep you moving. Share this with a friend or family member to help keep them healthy too!
HAMSTRING STRETCH Stand with one leg on a medium sized stool as shown. Keeping your back straight, slowly lean forwards from the hips. Hold for 3-5 seconds and repeat 5 times.
STRAIGHT LEG RAISE While on your back as shown below, keep your knee straight and lift your leg up while leaving the other foot flat on the surface with knee bent. Hold for 5 seconds and repeat 20 times.
Exercises copyright of
www.simpleset.net
Helps To Relieve Hip & Knee Pain
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Expires: 8/30/20
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Call Today! 401-356-4777
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