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NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
SEPTEMBER 2024
Relief For Radiating Hip Pain
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
Relief For Radiating Hip Pain
Are you living with nagging hip pain? The Physiotherapy Center LTD offers several tried and true methods of relieving this condition. Schedule an appointment today to see the results for yourself! Why do my hips hurt? Hip pain is typically caused by injury or strain to the joint or surrounding soft tissue. Pain inside your hip or groin area is a common complaint and is consistent with a joint issue. Pain on the outer aspect of your hip, in your upper thigh, or buttock region, is likely due to a problem with the muscles or soft tissues surrounding the hip joint. Having a limited range of motion in the hips often alters movement and mechanics throughout the lower extremities. Pain and weakness can further reduce the range of motion and change the way you walk Some common causes of hip pain include:
How can physical therapy help? At your first appointment, your therapist will do a full body assessment. From there, they will create a treatment regimen specific to your hip pain and restore your normal joint mobility, strength, and gait. Your plan may involve exercises such as:
• Hip flexion, extension, or abductor exercises • Mini-squats • Heel-to-buttock- exercises
• Hip rotations • Step exercises • Hamstring curls • Leg lifts • Knee lifts
Even basic activities like walking can help maintain mobility and relieve discomfort in your hips. To help correct your musculoskeletal balance, our physical therapist may offer heat/ice therapy, ultrasound therapy, massage therapy, laser therapy, or orthotic footwear. Call us today We have years of success in helping patients find relief from hip pain. Our goal is to help you move with comfort and ease. Call The Physiotherapy Center LTD today to schedule an appointment!
• Rheumatoid arthritis • Hip fractures (common with age, but can also be the result of a fall)
• Tendinitis • Bursitis • Tendon or muscle strain
Getting relief from hip pain doesn’t necessarily involve the use of heavy drugs such as opiates or surgery. Physical therapy can improve your joint function while also easing your pain and stiffness.
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
Posture Tips For Students
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The benefits of good posture are more than just looking good, especially as a college student where you spend most of your time sitting down at a desk in the library or an uncomfortable chair in a lecture hall. No worries, though, we have your back and we have some tips for you to improve your posture without even trying. 1. Adjust your backpack: One of the reasons your back hurts is because the weight you carry on your backpack. The gap between your back and your backpack is what causes the stress to your back, though, which damages your posture at the end. To fix this, adjust your backpack handles so it can be as close to your back as possible to avoid your spine to curve excessively when carrying your backpack. 2.Unload your backpack: I know, I know, you have a biology exam tomorrow and you need to bring your
chemistry book with you so you can do the lab properly. But carrying everything in your backpack and loading it with heavy school supplies is not good for your back or your posture. Leave the heavy supplies at your apartment and take a good walk home every time you need them (say yes to exercise!) or carry them in your hands. This will -literally- take weight from your back and will improve your posture. 3.Wear both straps of your backpack: The cool kids walk around campus carrying their backpacks on just one shoulder, but the cool kids also have bad posture and back problems. Do not follow this trend, and use both straps of your backpack so the weight is evenly distributed on your back.
Source: https://www.uprightpose.com/blogs/news/how-to-improve-your-posture-as-a- college-student
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
Exercise & Mental Health
3. Exercise and ADHD. Exercising regularly is one of the easiest and most effective ways to reduce the symptoms of ADHD and improve concentration, motivation, memory, and mood. Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention. 4. Exercise and PTSD and trauma. Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma. Instead of thinking about other things, pay close attention to the physical sensations in your joints and muscles, even your insides as your body moves. Exercises that involve cross movement and that engage both arms and legs—such as walking (especially in sand), running, swimming, weight training, or dancing—are some of your best choices. Outdoor activities like hiking, sailing, mountain biking, rock climbing, whitewater rafting, and skiing (downhill and cross-country) have also been shown to reduce the symptoms of PTSD. When you’re under the cloud of an emotional disorder and haven’t exercised for a long time, setting yourself extravagant goals like completing a marathon or working out for an hour every morning will only leave you more despondent if you fall short. Better to set yourself achievable goals and build up from there.
Everyone knows that regular exercise is good for the body. But exercise is also one of the most effective ways to improve your mental health. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood. And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better. 1. Exercise and depression. Maintaining an exercise schedule can prevent you from relapsing. It promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well- being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression. 2. Exercise and anxiety. Anything that gets you moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out. By adding this mindfulness element—really focusing on your body and how it feels as you exercise—you’ll not only improve your physical condition faster, but you may also be able to interrupt the flow of constant worries running through your head.
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
Recipe Of The Month: Cilantro Lime Chicken
Ingredients: • 1-2 lbs chicken breasts, boneless/skinless
Directions: In a bowl, combine the garlic, olive oil, cilantro, lime juice, cumin, paprika, salt, and pepper. Place chicken breasts and marinade into a large Ziploc bag or into the bowl of marinade, tossing to coat thoroughly. Refrigerate until ready to grill (at least 1 hour of marinating is best). Grill chicken over medium heat for about 6 minutes per side, or until no longer pink/cooked through. While chicken is cooking, combine the avocado, tomato, red onion, cilantro, and lime juice in a bowl. To serve, place chicken breast on plate with desired amount of topping over it.
• 4 garlic cloves, minced • 3 tablespoons olive oil • 1/4 cup cilantro, chopped • 3 tablespoons lime juice • 1/2 teaspoon cumin • 1/2 teaspoon paprika • 1/2 teaspoon salt • 1/2 teaspoon pepper • 3 avocados, diced • 1 tomato, diced • 1/2 red onion, chopped • 1/4 cup cilantro, chopped • 2 tablespoons lime juice
“Telehealth involves using telecommunications and virtual technology to deliver healthcare outside of traditional healthcare facilities. Telehealth, which requires access only to telecommunications, is the most basic element of “eHealth,” which uses a broader range of information and communication technologies (ICTs). Telehealth examples include virtual home health care, where patients such as the chronically ill or the elderly may receive guidance in specific procedures while remaining at home. Telehealth has also made it easier for healthcare workers in remote field settings to obtain advice from professionals elsewhere in diagnosis, care, and referral of patients. Training can sometimes also be delivered via telehealth schemes or related technologies such as eHealth, which uses small computers and the internet. Well-designed telehealth schemes can improve healthcare access and outcomes, particularly for chronic disease treatment and vulnerable groups. Not only do they reduce demands on crowded facilities, but they also create cost We Offer Telehealth
savings and make the health sector more resilient. Since remote communication and treatment of patients reduce the number of health service visits, transport-related emissions and operational requirements emissions are reduced. In addition, fewer space demands can result in smaller health facilities, with concurrent reductions in construction materials, energy and water consumption, waste, and overall environmental impact.”
From: Health and sustainable development – https://www.who.int/sustainable-development/ health-sector/strategies/telehealth/en/
To ensure you have a great appointment, please check the following: • Camera Position & Location: Your camera should be set up to allow you to move around and remain visible to your physiotherapist. • Device Power Source: It is best to have the device plugged in. • Audio: Consider using earbuds or Bluetooth headsets for more precise sound. • Internet Connection: It should be 15Mbps or higher. You may check your internet connection at fast.com. • Environment: A quiet private space free of distraction is recommended so that you will be more focused.
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
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