Do you find it harder to walk, run or exercise? Is hip, knee or leg pain keeping you from being active? If so, understanding how your body walks and moves can be the key to putting the spring back in your step. (continued inside) EFFECTIVE HIP & KNEE PAIN RELIEF “Don’t Let Pain Postpone Your Adventures!”
EFFECTIVE HIP & KNEE PAIN RELIEF “Don’t Let Pain Postpone Your Adventures!”
Put the Spring Back in Your Step Think of your body as a big spring that stores and releases energy with every step. The efficiency of your walk comes from the effectiveness of your flexibility, strength and balance. When any one of these is off, it affects your ability to walk efficiently and takes a lot of energy. This results in strain to different joints and makes muscles work much harder than they need to. This leads to possible pain in the back, hips and knees. It also causes fatigue after walking, even for a little while. If you are experiencing pain again after therapy, it might be because muscles or joints have tightened or become weak again.
The Remedy The simple solution is to put the spring back in your step. This is accomplished by first analyzing how you walk. There are slight changes in the way that you walk and move, that our trained medical experts can pick up on. This analysis tells us just what joints or muscles are stiff, stuck or weak. By pinpointing the exact areas of your body that are not moving as they should, we can make a plan to increase motion, strength and improve coordination.
FIND OUT IF YOU ARE MOVING LIKE YOU SHOULD
Can you do these simple tests to see if your hips and legs are as flexible and strong as they should be? Try them for yourself and let us know how you did. • From standing, can you touch your toes? This indicates hip and low back flexibility. • In sitting can you comfortably cross your legs so that your ankle is resting on the other knee? Does one knee go further down than the other? This indicates hip flexibility. If one hip is tighter than the other, it can wreak havoc with your walking and even cause knee pain. • Keeping your feet flat on the floor and holding onto something solid, how far can you squat down? You should be able to squat all the way down so your buttocks almost touch your heels. Don’t let your heels pop up! If you favor movement to one side, you probably have hip weakness on that side or limited motion in the hip joint. • Standing near a counter top, put one foot in front of the other so that you are touching heel to toe. Without putting your hands down, see if you can balance for 10 seconds, keeping yourself steady. If you cannot, then you have trouble with the coordination of your balance from the nerve endings in your hip, knees, ankles, and feet. Restoring Normal Pain-Free Motion Restoring normal motion is key to alleviating pain and allowing you to do the activities you love to do safely. Physical therapy is the key to restoring normal joint and muscle motion. Our medical experts pinpoint the key problem areas that you may not even be aware of and focus on a custom treatment plan that will restore your normal pain-free motion. Performing at Your Best Whether you are just out for a walk or are an avid athlete, we can help you walk, run, and play better. With our motion analysis, strength testing, coordination testing, and more, we can spot your muscles and joints that need flexibility, strength, or coordination. A specific training and treatment plan is then put together to help you reach your peak movement with the least effort.
Come Back In For A Consultation Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of Indiana you have direct access to physical therapy!
Improve your health naturally
See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties
Patient Success Spotlights
“When I started my physical therapy, my back and right leg hurt so bad. It hurt to sit or lay down very long. It hurt to stand up. But with help from Erin & Mark, I am able to do things without the pain anymore. You guys ROCK! You are all awesome.” - Linda, Greensburg Patient You guys ROCK! You are all awesome! “The experience has been great. Dawn is very good at her job. She has helped me very much. I can walk and bend my knee like never before (twenty years). Very little pain in therapy. Almost fun to come to therapy.” - Michael, Columbus Patient I canwalk and bendmy knee like never before! “After falling while on vacation and fracturing my wrist, I was not happy with my progress after surgery. I really did not believe that I would be able to gain back my range of motion and grip strength but Jessica encouraged me. Within three weeks, I had experienced tremendous improvement. Thank you Jessica and Progressive Physical Therapy. I really appreciate the help and feel that I will be able to continue on my own. Bless you & have a great 2018.” - Donnita, Seymour Patient Thank you Jessica and Progressive Physical Therapy!
Relieve Hip Pain In Minutes Try this movement if you are experiencing hip pain.
No Bake Chocolate Peanut Butter Energy Balls
INGREDIENTS • 2 cups of old-fashioned rolled oats • ½ cup of ground flax seed • 1 tablespoon of black chia seeds • 1 teaspoon of cinnamon • ½ cup of raw honey • ½ cup of peanut butter • 1 teaspoon of vanilla extract • 1 scoop vanilla whey protein powder • ½ cup of dark chocolate chips
Strengthens Hips & Back
HIP ADDUCTION Lie on your side with your bottom leg straight, top knee bent at 90 degrees. Position hand on the top of your waist. Lift your leg up towards the ceiling until you feel your pelvis move. Relax your leg back to the starting position
INSTRUCTIONS 1. Add rolled oats, ground flax seed, chia seeds, cinnamon, honey, peanut butter, vanilla extract, and vanilla protein powder to food processor. 2. Pulse until ingredients are blended (about 7-9 times). 3. Add mixture to a large bowl, add in chocolate chips. Stir to combine. 4. Form energy bite mixture into 1” balls and place on parchment paper lined baking sheet. 5. Cover and place in refrigerator for 2 hours. 6. Serve! Author: Krista @ https://www.joyfulhealthyeats.com/no-bake-chocolate-peanut-butter-energy-balls/Page 1 Page 2 Page 3 Page 4
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