Health & Wellness Newsletter by Performance Therapy Institute
Health &Wellness The Newsletter About Your Health And Caring For Your Body
“Are You Suffering FromPainWhile Walking?” EFFECTIVE HIP & KNEE PAIN RELIEF
Inside:
• Effective Hip & Knee Pain Relief • Find Out If You Are Moving Like You Should
• Health & Wellness Tips
• Patient Success Spotlight
Put the Spring Back in Your Step 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.
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615 Bakers Bridge Ave. Suite 110 Franklin, TN 37067 (615) 465- 6810
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Health & Wellness The Newsletter About Your Health And Caring For Your Body
“Move Freely, Walk Farther!” EFFECTIVE HIP & KNEE PAIN RELIEF
Think of your body as a big spring that stores and releases energy with every step. The efficiency of your walk comes from theeffectivenessofyour flexibility,strengthandbalance. 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.
Performance is offering dry needling for your aches and pains. 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. Trigger points may cause pain locally or refer pain to other areas and cause dysfunction 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!
EXPERIENCE DRY NEEDLING TO REDUCE PAIN!
FRANKLIN (615) 465- 6810
SMYRNA (615) 984-4447
performnashville.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. • 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 theother, itcanwreckhavocwithyourwalking 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 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. 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.
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How many days per week should you walk for exercise?
Relieve Hip Pain In Minutes Try this movement if you are experiencing hip pain.
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.
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CALL TODAY! (615) 465-6810
Patient Success Spotlight
Think PT FIRST
Why You Need To Come Back In For A Check-Up: � Move without pain
“I am so thankful to have been able to visit PerformanceTherapy! I could not walk without a limp when I arrived. After 3 physical therapy and laser sessions, I feel brand new!Thank you Dr. Josh for personalizing my visits and getting right to the source of the problem. I would recommend this therapy institute to anyone who asks!” – L. Cox Thank you for getting right to the source of the problem!
� Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle
� Bend and move freely � Balance confidently and securely
TAKE CARE OF YOUR ACHES & PAINS BEFORE IT’S TOO LATE!
“Movement can replace many drugs, but no drug can ever replace movement.”
Health & Wellness Tips
Healthy Grilling For Arthritis Sufferers
MAIN DISHES 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, studies show that oleocanthal, 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 …
• Antioxidant-packedsalsa or picode 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.Allbeans boastfiber, protein anda 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.
performnashville.com
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