Kick Away Knee & Hip Pain
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• 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 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 Hill Pro-Motion at 816-607-7180 to learn more about physical therapy options that will suit your health needs.
TIPS FOR YOUR WARMWEATHER WORKOUT
Relieve Pain In Minutes Try this movement if you are experiencing aches & pains.
effect and also opens up your nasal passages, so you can breathe a little easier when the air is humid. 4. 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. 5. 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: stay hydrated and listen to your body to avoid dehydration or muscle stress. 1. Hop into a cold shower before yourworkout.Apre-exercisecool down improves performance in the heat because it lowers your heart rate as well as core and skin temperatures. 2. 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. 3. 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
Helps Balance & Mobility SINGLE LEG STANCE (FORWARD) 1. Stand on one leg and maintain your balance. 2. Hold your leg out in front of your body for 10 seconds. 3. Return to original position. 4. Switch legs and repeat 6 times. 5. Be sure to maintain a slightly bent knee on the stance side.
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Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing.
CALL US TODAY FOR KNEE & HIP PAIN RELIEF 816-607-7180
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