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.
Health&Wellness The Newsletter About Your Health And Caring For Your Body
Meet Kate Albright, PT Kate is a physical therapist. She is licensed by the Commonwealth of Virginia to provide physical therapy services. She was voted Danville’s Favorite Physical Therapist by Showcase Magazine in January 2011.
Kate became a physical therapist because it allows her to combine everything that she wants in a career: working with people, using her hands, solving problems, and studying science. She says, “Physical therapy allows me put these all together to help people improve the quality of their lives. People come in hurting and unable to do what they want to do, but by the time they leave, they’re usually happy and smiling!”
Kate earned a Bachelor of Arts in Environmental Studies from Thiel College in Greenville, Pennsylvania before pursuing physical therapy at East Carolina University in Greenville, North Carolina. Prior to joining Danville Orthopedic & Athletic Rehab in 1993, Kate was a staff physical therapist at the University of North Carolina Hospitals in Chapel Hill, North Carolina. Outside of work, Kate enjoys interior decorating and spending time with her husband, Mark, and their dogs.
Inside: • Move Freely Walk Farther • Find Out If You Are Moving Like You Should
• Relieve Hip Pain In Minutes • Refer a Friend
“MOVE FREELY, WALK FARTHER!” EFFECTIVE HIP & KNEE PAIN RELIEF Think of your body as a big spring that stores and releases
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 isaccomplishedbyfirstanalyzinghowyouwalk.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.
Experience Dry Needling To Reduce Pain!
Dry needling utilizes a solid filaform needle. No substances are injected, therefore the technique is called ‘dry needling’. Trigger points are hyper-irritable spots in a taut band of a muscle. Triggerpointsmaycausepain locallyor referpain tootherareasandcausedysfunction of normal movement patterns. Specific evaluation, palpation, and treatment of trigger points may reduce pain and restore function. Physical therapists performing this procedure have advanced training and certification in the use of trigger point dry needling. If you or someone you know is suffering from any chronic pain, contact a facility near you to seek treatment today! Offered exclusively at our Roxboro location.
www.acipt.com • www.doarpt.com • www.martinsvillept.com
“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. Use caution and common sense when attempting these tests; do not continue if they cause pain or discomfort. Do not attempt if you have had a hip replacement. 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 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.
• 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 wreck 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 letyourheelspopup! Ifyou favormovement 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
Discover how our Spine Program transforms your back pain from a pressing problem, to a distant memory, allowing you to live a happy, active and pain-free life.
Relieve Hip Pain In Minutes Try this movement if you are experiencing hip pain.
How many days per week should you walk for exercise?
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. Strengthens Back & Improves Posture
Aim for a minimum of 3 walking days per week, and gradually work your way up to 5 or 6 days per week as you get fitter. For most people, walking can be done almost every day of the week because it’s low-impact and not as intense as other fitness programs. But don’t forget the importance of rest and recovery. Give yourself at least 1-2 days off each week.
www.simpleset.net
Who do you know that needs our help?
Do You Have Friends or Family Who Can’t:
� 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
Everyone in the Danville office on executive Dr. Are absolutely awesome. They all played a big part in my therapy. I never had such a great team of people that made me believe I could do anything. FromMargret’s “Good Morning sugga” to Karen making sure I was always ok, my killer coach James lol, and my biggest cheerleaders Emily & Devon who never doubted for a seccond what I could do in the pool. Everyone always smiled and had encouraging words. They all worked me out and pushed me to get to where I am physically and emotionally and for that I am always grateful. -M.M. “ I amalways grateful.” PATIENT SUCCESS TORY
Refer Them To Physical Therapy Call Today!
Health & Wellness Tips Healthy Grilling For Arthritis Sufferers MAIN DISHES
• Antioxidant-packed salsa or pico de gallo. Weighing in at just four to five calories per tablespoon, and zero fat, salsa boasts plenty of nutrients. • Olive oil based pesto or sundried tomato spread. All three ingredients – olive oil, basil and sundried tomatoes – are loaded with anti-inflammatory properties. SIDE DISHES Instead of mayo-based salads like coleslaw, potato salad and macaroni salad, try … • Bean salad. All beans boast fiber, protein and a bevy of anti-inflammatory phytonutrients. • Sliced tomatoes, buffalo mozzarella and basil drizzled with balsamic vinegar and olive oil. Choose this tasty Caprese salad and you’ll get more oleocanthol and cancer-fighting lycopene.
Instead of greasy burgers, brats and hot dogs, try … • Meaty mushrooms marinated in equal parts olive oil, balsamic vinegar and lemon juice. You’ll get immune- boosting nutrients in the mushrooms, vinegar and lemon juice. Plus,studiesshow thatoleocanthal, one of the most concentrated anti-inflammatory compounds in olive oil, dampens the body’s inflammatory process and reduces pain sensitivity with a pharmacological action similar to ibuprofen. • Salmon with a splash of lemon and a sprinkling of savory summer herbs. Salmon is rich in omega-3s and vitamin D, both of which enhance joint health, boost immunity and protect against inflammation. CONDIMENTS Instead of ketchup (which packs 2 teaspoons of sugar per tablespoon) or mayo (which is relatively high in unhealthy fat), try …
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