Complete: Effective Hip & Knee Pain Relief

Health &Wellness The Newsletter About Your Health And Caring For Your Body Get To Know The Complete Physical Rehabilitation Staff! DR. STEFANPAUL

Dr. Stefan Paul began his career at Complete Physical Rehabilitation as a physical therapy aide in the Jersey City clinic under Dr. James Pumarada and Humberto Colmenares. During his time as a PT aide, he completed his undergrad in Biology and Psychology at Kean University while deepening his understanding of the physical therapy field. AsaDPTstudent,hecompletedclinicalsatMillenniumPhysical Therapy, Alaris Health at Cedar Grove, Holy Name Medical Center, and New York Presbyterian. In 2017, he completed his Doctorate of Physical Therapy at Dominican College. Dr. Paul looks to apply a fully integrative approach to his physical therapy treatment programs, focusing on biomechanicsandmanualphysicaltherapy,attemptingtosee how all the systems of the body can affect a person’s injury, and not just the injured area itself. As an official HawkGrips sponsor, Dr. Paul has treated a wide range of amateur and professional athletes, from powerlifters, to bodybuilders, runners, golf professionals, and racecar driving professionals. As Dr. Paul continues his career, he is looking to deepen his knowledge in the area of postural restoration, looking to

create specific in-clinic programs aimed at helping the patient population focus on the entire body, and how posture can affect a wide range of medical conditions.

Health & Wellness The Newsletter About Your Health And Caring For Your Body


INSIDE: • Who Needs Physical Therapy? • Relieve Hip Pain In Minutes • Patient Success Spotlight

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. Hip and knee 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.

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.


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 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 counter top, 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 targetedexercises thatsupport the jointswithprecisemovements 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. Skinny Orange Creamsicles Recipe Eating Right Never Tasted So Good! INGREDIENTS • 2 cups unsweetened Greek yogurt • 1 orange • 1 cup pineapple chunks • 1-2 tsp. vanilla extract • 1 tbsp. honey INSTRUCTIONS In a high-speed blender or food processor, combine all ingredients. Process until completely smooth. Pour into popsicle molds and freeze until solid. Try swapping the orange with different fruit. Serves 6.

*Blend in spinach for a boost of greens.


ELIZABETH (908) 527-6001

JERSEY CITY (201) 433-6001

Attention Pain Sufferers!

Patient Success Spotlight

I am now able to walk upright!

Do You Know Someone Who Is Suffering From Pain?

• Decrease their pain • Increase their strength • Increase their activity level We can help:

• Increase their flexibility • Improve their health • Get back to living

Share This Coupon With A Friend Or Family Member FREE PAIN RELIEF SCREENING CARE TO SHARE

“I came to physical therapy after surgery on my left knee. I wasn’t able to function with the pain that I was having. Being in physical therapy helped me to gain the strength that I needed to be able to walk without limping. The exercises, treatments, and atmosphere was a plus! Being able to have professional staff working with you was a PLUS PLUS! They have very clean work and treatment spaces with no long waiting periods. I am now able to walk upright with no pain in my knee at all.” - Cheryl S.

Expiration Date: 09/28/2018

ELIZABETH (908) 527-6001

JERSEY CITY (201) 433-6001

Take Care of Your Aches and Pains Before It’s Too Late.

HIP ADDUCTION - SIDELYING While lying on your side, slowly raise up the bottom leg towards the ceiling. Keep your knee straight the entire time. The top leg should be bent at the knee and your foot planted on the ground supporting your body. Hold for 30 seconds and repeat 5 times. Strengthens Hips Relieve Hip Pain In Minutes Try this movement if you are experiencing hip pain.

Think Complete Physical Rehabilitation FIRST

Why You Need To Come Back In For A Tune-Up: � Move without pain � Bend and move freely � Balance confidently and securely � Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle

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