James River Physical Therapy Newsletter
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLETTER
HIP AND KNEE PAIN RELIEF
Our physical therapists will give you a full evaluation, assessing your range of motion, level of hip pain, and whether the discomfort also radiates into your buttocks, thighs and groin. Based on this evaluation and existing medical tests, our physical therapist will work on flexibility and strength exercises, as well as give you movement strategies to manage the pain. What can I do about knee pain? Some of the same causes of hip pain can also affect knees, including arthritis and bursitis. In addition, sports injuries such as tearing your anterior cruciate ligament (ACL) can lead to severe knee pain, as can suddenly twisting your knee and tearing your meniscus. “Loose body” is another knee pain cause; this involves bone or cartilage coming loose and getting in the way of joint movement. Finally, it’s not uncommon for a hip or foot problem to throw your knees out of alignment. Our highly trained team of physical therapists will evaluate your knee issues, including the location and level of pain and how far you can bend and move your knees and legs in various positions. In all likelihood, your physical therapy to decrease knee pain will consist of strength-building movements, as well as stretches and other flexibility-enhancing techniques. Call us when you’re ready to begin working on methods for getting rid of your knee and/or hip pain.
Your hips and knees: they’re the largest joints in your body, connecting a large number of muscles, bones and ligaments. That means that much of the daily abuse that your body takes can ultimately impact your hips and knees. And when these crucial joints begin to show strain, it can become difficult to move much at all — at least without pain. For that reason, it’s important to seek medical attention for hip and knee pain as soon as possible. Often, physical therapy can be the key to avoiding surgery or prescription medication altogether, or rebounding quickly from those less conservative treatments. How can I decrease hip pain? Worn joints and pinched nerves are the most common culprits for hip pain. Aging and overuse often cause osteoarthritis, but this painful joint disease can also stem from old injuries. Repetitive motion sometimes leads to hip bursitis, in which fluid-filled sacs around your hips become inflamed. What’s another possible reason for your hip pain? Various nerves running to and from your hips can also become pinched, due to anything from pregnancy to poor posture. INSIDE : • Relieving Your Hip, Knee And Leg Pain • Does Arthritis Pain Grind You Down?
• Exercise Of The Month • Patient Success Spotlight
www.jamesriverpt.com
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLETTER
YOU DON’ T NEED TO SUFFER ANY LONGER
RELIEVING YOUR HIP, KNEE AND LEG PAIN
Your hip, knee and lower leg are tough—but injuries happen. Your hips and knees are your largest joints, supporting your body’s weight. They work in close coordination, giving us the mobility we need. Between arthritis, injuries and age, however, pain can flare up. What Causes Hip, Knee and Leg Pain? Hip, knee and leg pain are surprisingly common. Thus, their source can come from a variety of things. If you’re experiencing pain in any part of your leg, pinpointing the exact spot can help you determine the cause. Mayo Clinic has pinpointed several leading causes of hip, knee and leg pain. While many causes exist, the most likely are: INSIDE : • Does Arthritis Pain Grind You Down? • Monument Avenue 10K Race
• Exercise Of The Month • Patient Success Spotlight
While some causes are more severe than others, a physician can identify each. As the body ages, joints can become inflamed. Cartilage may wear down, reducing the “buffer” between bones. In some cases, limited blood flow may cause bone tissue death, or necrosis. If you’re experiencing redness, inflammation and stiffened
joints, the condition may be severe. What Are the Symptoms?
While leg pain is noticeable by a slew of symptoms, several stick out. Aching or stiffness around the hip, groin, back or thigh may be a sign of deeper problems. A decreased range of motion, too, is a sign of deeper problems which may later result in hip, knee or leg pain. Sometimes, inactivity can contribute to immobility—and later pain. If you’re limping, lurching or are experiencing bad balance, contact a physician. While some hip, knee and leg pains go away, those lasting longer than several months may be hinting at a deeper issue. If you are suffering with hip, knee or leg pain, call us today to learn how we can eliminate your pain and put a spring back in your step!
• Arthritis • Dislocation • Hip fracture • Sprains and strains
• Tendonitis • Pinched nerves • Osteoporosis • Cancer
www.jamesriverpt.com
HIP HIKES While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side. Then return the pelvis/leg back to a leveled position. Strengthens Hips www.simpleset.net EXERCISE OF THE MONTH Try this movement if you are experiencing hip pain.
Does Arthritis Pain Grind You Down?
Millions of Americans suffer from arthritis pain every day, taking Ibuprofen and stronger medications to numb the pain and address the ongoing inflammation. The definition of arthritis is joint inflammation, however the term has acquired a wider meaning. Arthritis is now used as a generic term for osteoarthritis and other conditions that affect joints. The pattern, severity and location of arthritis symptoms can vary depending on the specific form of the disease. Typically, arthritic conditions are characterized by pain and stiffness in and around one or more joints. The symptoms can develop gradually or suddenly. Certain rheumatic conditions can also involve the immune system and various internal organs of the body. Physical therapy is an important part of the ongoing treatment for arthritis. Physical therapy strengthens, stretches and stabilizes muscles surrounding affected joints providing needed support. Relieving Joint Pain Exercising is important to help reduce joint pain and stiffness. Light to moderate-intensity physical activity can actually prevent a decline in function, even restoring health. However, some people with arthritis may be reluctant to exercise because of joint pain after activity. You can take various steps to relieve pain, such as heat and cold therapy, or pain relievers, making it easier for you to exercise and stay active. In addition to physical therapy, choose non-impact exercises such as bicycling, and swimming. Furthermore, research shows that even modest weight loss combined with exercise is more effective in decreasing pain and restoring function than either weight loss or exercise alone. If you are suffering from arthritis pain, call us today and discover how we can relieve your pain, returning you to a more active, pain-free lifestyle!
HEALTHY RECIPE
Chicken Quesadillas
• 2 tbsp low sodium chicken broth • 1⁄4 cup onion, chopped • 1 small garlic clove, minced • 1⁄4 cup bell pepper, chopped • 2 chili peppers, minced (to taste) • 3 plum tomatoes, chopped • 8 flour tortillas
• 1 cup low-fat cheddar cheese, shredded • 1 1⁄2 cups cooked chicken, shredded • scallion, cut on the bias (garnish) • nonfat sour cream (garnish)
In a medium-heavy skillet, saute the onions, garlic and peppers until soft in the 2 tablespoons chicken broth. Add the chili peppers and tomatoes and simmer for a few minutes more until the liquid has evaporated. Add the chicken and stir well to combine. Spray a cold skillet with the nonstick spray and heat over medium heat. Place a tortilla in the pan and sprinkle with 1/8 cup cheese. Add about a quarter of the chicken mixture and top with another 1/8 cup cheese. Cover with another tortilla and cook for two to three minutes or until golden brown. Flip the quesadilla over and cook for an additional two minutes.
CALL US TODAY IF YOU ARE EXPERIENCING PAIN
Patient Success Spotlight
Monument Avenue 10K Race
I’m registered, are you? A great way to stay motivated to walk or run during these cold winter months is to consider registering for the Monument Avenue 10k on April 13th.
“I’ve gone from not being able to exercise at all to running, biking, swimming etc. pain-free!” “After being diagnosed with degenerative arthritic c-spine (pinched nerve in my neck) I was referred to James River PT. Over the course of the next 6-7 weeks, Dan provided a foundation of basic stretches and strength exercises that put me on the road to recovery. I really appreciated Dan’s willingness to listen to my feedback on what was and wasn’t working. It really made my recovery feel like a team effort. I’ve gone from not being able to exercise at all to running, biking, swimming etc. pain-free! I highly recommend James River PT and especially Dan.” - John O.
This great annual Richmond event, named one of the best races in the USA, turns 20 this year!
Follow me on Strava.com to track my training as I work towards finishing this race for the 11th time!
Discover How To Live Pain Free!
Coupon Corner!
At James River Physical Therapy, receiving help for your back pain is quick and easy...
FREE PAIN CONSULTATION
1. CALL AND SCHEDULE YOUR APPOINTMENT WITH ONE OF OUR LICENSED PHYSICAL THERAPISTS. 2. MEET WITH YOUR PHYSICAL THERAPIST TO HELP DISCOVER THE CAUSE OF YOUR PAIN. 3. GET YOUR CUSTOM RECOVERY PROGRAM TO HELP YOU LIVE PAIN FREE.
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