VCSST_Effective Hip and Knee Pain Relief

HasPainCausedYou to BecomeLessActive? MoveFreely,WalkFarther Newsletter


Newsletter "AreYouHipToTheEffectiveSources Of Treatment For PainRelief?" MoveFreely,WalkFarther

Inside: • Move Freely, Walk Farther • How Do I Know If I’m Moving Like I Should?

Put the Spring Back in Your Step

• Hot Cocoa Recipe

Do you find it harder to walk, run or exercise? Is hip, knee or leg pain keeping you from being active? Ifso,understandinghowyourbodywalks and moves can be the key to putting the spring back in your step. Thinkofyourbodyasabigspring thatstoresand releases energy with every step. The efficiency of your walking comes from the effectiveness of your body movements. Joints must be able to allow sufficient movement (flexibility), and musclesmustbeable togeneratesufficient force (strength) in order for your body to move with optimalefficiency. When there isaproblemwith either of these, your body will try to find ways to compensate with abnormal movements that requiremoreenergy.This leads topossiblepain in theback,hips,kneesor feet. Itmayalso result in excessive fatigue. If you are experiencing such issues during or after walking, a physical therapist can help you get to the source of your problem. The Remedy The simple solution is to put the spring back in your step! This begins by having a trained expert analyze the way you walk or move. Problems with flexibility or strength will cause slight changes in the way that you walk and move. A thorough movement analysis tells us just what joints or muscles are stiff or weak. Bypinpointing theexactareasofyourbody that are not moving as they should, our experienced therapists can make a plan to increase motion, strength and improve coordination to get you moving freely again!

• Patient Success Spotlight

(804) 249-8277 FAX: (804) 249-9690 CALL TODAY! NEW LOCATION! 2820 Waterford Lake Dr. Suite 103 Midlothian, VA 23112.

"HowDo I KnowIf I'mMovingLike I Should?" CanYouDoThis?

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. • 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 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 may have trouble with the coordination of your balance.

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

customized treatment plan tailored to meet your individualized needs and goals will be developed to help you optimize your body’s movement efficiency. At Virginia Center for Spine & Sports Therapy, it’s not just PHYSICAL THERAPY, it’s PERSONAL THERAPY! Service Spotlight FUNCTIONAL MOVEMENT SCREENS

January31st isNational Hot ChocolateDay ENJOY A CUP OF HAPPINESS!

What is it about hot chocolate that makes us feel so good? Aside from its ability to elicit feelings of nostalgia of a warm hug, it is also good for you! Chocolate, and particularly dark chocolate, contains many vitamins, minerals, antioxidants and biochemical compounds – all of which give our body a satisfying health boost.

It decreases risks of heart disease, lowers blood pressure, and increases themicrocirculation inyourskin(thuswarmingyou).Chemicalcompounds in chocolate trigger the brain to release endorphins and serotonin which induce feelings of calmness, and reduce pain and stress. But a good cup of cocoa also has a lot of calories so enjoy in moderation. Dark ChocolateHot Cocoa • 2 oz. quality dark chocolate (or to taste) • 1 C milk • 1 tsp brown sugar • 1 T heavy whipping cream • 1 pinch cinnamon Heat milk to just before boiling. Add brown sugar and stir until dissolved. Stir in dark chocolate until melted. Stir in whipping cream and sprinkle with cinnamon.

The Functional Movement Screen (FMS) is a screening tool developed by a physical therapist to identify limitations in movementpatterns.TheFMS is intended forathletes, healthyactivepeopleandhealthy inactivepeoplewhowant tobecomemoreactive. It isa screen that identifiesaperson’squalityofmovement includingmotorcontrol,asymmetries, mobility and stability and discovers weak links in that person’s movement. This is important when starting an exercise program, increasing fitness level or participating in a sport because that weak link can be a predictor of future injury. Once the FMS is performed and scored, it will determine where the weak links are and corrective exercises can be prescribed by a physical therapist. This in turn will improve theefficiencyofaperson’smovementwithexercise/sportsanddecrease the riskof injury due to compensation and/or micro trauma from dysfunctional movement. Call us today to schedule!

Patient Spotlight “ Absolutely the best!”

Think PT First Why You May Need to Come In for A Check 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

“The time Ispent inPTat theVirginiaCenterforSpine&Sportswas a revelation. I received highly competent therapy that produced the highest possible results and was absolutely delighted with the outcome. I cannot say howmuch I value this team of caring, hard- working professionals. Absolutely the best!” -Steven C.

Take Care of Your Little Aches & Pains Before They Become Big Aches & Pains

Don’t put your healthonhold - Start thenewyear offon the right foot!

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.

If those annoying aches and pains are hindering you from pursuing your health goals, you can see one of our physical therapists without a prescription from a physician. A comprehensive evaluation including movement analysis can identify any problems and our specialists can guide you on the path to your goals.

Our friendly office staff will gladly verify your insurance benefits for you so that you can begin right away. YOU CAN START NOW - CALL TODAY! (804)249-8277

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