SELF TEST!
(Continued from Outside)
If you answered “no” to any of these 5 questions, you might be dealing with a hip or knee issue that could benefit from a physical therapy assessment. Contact Us Today Call today for either a 20 minute free screening with a skilled physical therapist or schedule a full evaluation. Here at Zionsville Physical Therapy, we are ready to provide specific treatment and care to fit your needs. Call 317-873-2033 or go online at www.zionsvillept.com to request an appointment. We can help you KICK your hip and knee pain to the curb, so that you can live a happy and active life! https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4454368/#:~:text=Among%20patients%20who%20 had%20completed,findings%20remains%20to%20be%20determined.
Here are a few tasks you might try to determine your need for physical therapy: 1.Can you step up and down curbs and stairs without pain, with either foot leading up and down? 2.When sitting, can you comfortably cross your legs and rest your ankle on the opposite knee? Can you easily put on shoes and socks? 3.When standing, can you comfortably bend your lower back and hips, keeping your knees straight, to touch your shins or your toes? 4.Can you squat to reach the bottom shelf and stand up again? 5. Standing near a countertop, placing one foot in front of the other so that you are touching heel-to-toe, can you balance without touching the counter for 10 seconds?
TEAM SPOTLIGHT
HEALTHY RECIPE CILANTRO LIME CHICKEN AND AVOCADO SALSA Ingredients • 1.5 lb. boneless chicken breast • 1/4 cup lime juice • 2 tbsp olive oil
CAITLIN PETHICK, PT 2021 IU Doctor of Physical Therapy grad, Caitlin, is a native Hoosier. Though she grew up in South Bend, she has lived in Indy since her days as a Butler Bulldog as a biology major. When Caitlin isn't caring for patients and improving their mobility, she loves spending time with her husband, Clarke, and her puppy.
• 1/4 tsp salt For Avocado Salsa: • 4 avocados, diced • 1/2 cup fresh cilantro • 3 tbsp lime juice • 1/2 tbsp red wine vinegar • 1/2 tsp red pepper flakes • 1 garlic clove, minced
• 1/4 cup fresh cilantro • 1/2 tsp ground cumin
Directions Add 1/4 cup of lime juice, olive oil, 1/4 cup of fresh cilantro, ground cumin, and 1/4 tsp of salt to a small bowl. Whisk until mixed. Add chicken and marinade to a large ziplock bag. Let chicken marinate for at least 15 minutes. Preheat grill to medium-high heat (about 400°F). Place chicken on grill and grill each side for 4-6 min, until chicken is no longer pink. Remove and let sit. For avocado salsa: add avocado, 1/2 cup fresh cilantro, 3 tbsp lime juice, red wine vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss to mix. Top the cilantro lime chicken with the avocado salsa and serve.
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