Health & Wellness Newsletter by Centra Rehabilitation
COMMON CAUSES & SOLUTIONS FOR PERSISTENT HIP & KNEE PAIN Health &Wellness Newsletter
For many people, hip and knee pain can be a way of life. It can pose issues when trying to enjoy leisurely walks, climb up stairs, or bend down to retrieve a dropped item. It can greatly hinder your ability to perform and enjoy daily activities. Your hips are the body’s largest “ball and socket” joints, meaning that your “femur” (hip bone) fits perfectly into your “acetabulum” (hip socket.) There is a cushion of cartilage in your hips that helps prevent friction as your hip bone moves within the socket. However, it is possible for the cartilage to wear down or become damaged with age or physical exertion. It is also possible for the muscles and tendons surrounding the hip to experience overuse. If a fall or other injury occurs, the hip bone can also break or become dislocated. (continued inside) INSIDE: • So, What Can I Do About My Hip & Knee Pain?
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DON’T RUN AWAY FROM YOUR HIP & KNEE PAIN
• Fractures and breaks. As we age, our bones start to become brittle, increasing the probability of fractures and breaks. This is something to keep in mind as you participate in physically demanding activities and hobbies. Have fun, but remember to be careful! • Dislocation. Dislocations of the hip and knee can occur as a result of a fall or other sort of trauma. If you are experiencing pain from a recent slip or fall, you may be feeling the symptoms of a dislocation. • Tears. There are four ligaments in the knees that have a possible risk of tearing. The most commonly torn ligament is the “anterior cruciate ligament,” or ACL. It is also possible for cartilage to tear, causing pain. Tears are typically a result of some sort of trauma experienced in the painful area. • Bursitis. “Bursae” are liquid sacs that can be found between tissues. They help ease friction from tissues running together; however, they can also become inflamed due to overuse and repeated activity, resulting in pain. Even activities such as standing too long may result in achiness from irritated bursae later. • Tendinitis. Your tendons are thick bands of tissue that connect your muscles to your bones. Tendinitis occurs when your tendons become inflamed, which, again, is a result of overuse and repeated activity.
(continued fromoutside) The knee joint is also one of the most complicated joints in the body, as it has to bear up to 6 times your body weight when running or jumping. This incredible joint has to move over a million times each year and over 80 million times over a lifetime. This is also the reason why things can go wrong, resulting in injury and pain. If your hip or knee pain is limiting you from living the life you want, don’t hesitate to contact Centra Rehabilitation as soon as possible. We’ll help you get moving freely once again! Why am I experiencing hip and/or knee pain? There are many reasons why youmay be experiencing hip or knee pain. Some of the most common causes include: • Arthritis. Osteoarthritis and rheumatoid arthritis are the most common causes of hip and knee pain. Arthritis causes inflammation of the joints and can lead to a quicker breakdown of cartilage in the hips. This can lead to pain or stiffness with movement. • Strains. Muscles or tendons can become strained due to overuse and repeated activity. This causes inflammation, which can result in pain. So, if you feel achy after walking too far, it may be your body’s way of telling you you’ve done too much!
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SO, WHAT CAN I DO ABOUT MY HIP & KNEE PAIN?
Hip and knee pain can be a scary thought, especially with all the hustle and bustle of living a busy life. Luckily, there are some actions you can take at home to try and soothe or prevent pain: • Wearing properly fitted shoes. One way to avoid hip and knee pain is by wearing well-fitted shoes with suitable arch support. Comfortable, fitted, closed-toed shoes are a great way to relieve stress on your joints and allow relaxation in your hips and knees. • Using cold and hot remedies. Ice packs and heating pads can help in soothing your aches and pains. Rotating between ice packs and heating pads on the affected areas can provide relief. • Stretching. When your joints tighten up, pain can get much worse. Help alleviate and prevent this pain by doing a daily stretching routine in your legs, hips, and back, to help release any pressure on those areas. • Listening to your body. At the end of the day, always listen to your body. If you’ve been on your feet for two hours and you feel your knees tightening up, it may be time to take a small break. Contact Centra Rehabilitation for additional assistance! Having a regular physical therapy checkup ensures that your joints are working at their peak performance. In addition, any problems will be discovered early, preventing the onset of arthritis and joint injury. If you do have arthritis or have had surgery, then a regular physical therapy check-up is especially important. At Centra Rehabilitation, we can provide you with a joint analysis to determine any problem areas in the hip or knee joints, and treat them accordingly. Schedule a consultation with one of our expert physical therapists today to discover how you can live life with freely moving joints!
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Let’s Talk About Your Physical & Mental Health
COVID-19. Unemployment rates. Here at Centra Rehabilitation, we get it: the world doesn’t feel like a very safe place right now. When life as you know it does a complete 180, youmay find yourself experiencing copious amounts of stress. Needless to say, your physical and mental health will most likely direct hits. We want our patients to know we stand by them in all kinds of unforeseen circumstances. Our office is open for appointments, whether your ailment is physical or mental. Give us a call today for more information on how physical therapy can help you stay afloat during these unprecedented times. Feeling Stressed? Physical Therapy Can Help. Getting regular exercise is great for your body, and it’s also one of the most effective ways to improve your mental health. Regular exercise can have a profoundly positive impact on depression and anxiety. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood. Depending on what kind of stress you are dealing with, youmay start noticing pain in certain areas of your body. This is because stress manifests itself in our physical form: the way we walk, sit, stand, and even lie down at night can all be negatively impacted by stress. You may notice your back, hips or shoulders are aching lately, as these are three places many people tend to “carry” their stress. Dealing with stress constantly can also manifest in the form of headaches. Physical therapy may not be the first thing that comes to mind when considering treatment options for headaches, however, it may be the ideal treatment if you’re experiencing tension or stress headaches. Depression Got You Down? Let A Therapist Take The Wheel. Depression can be one of the most crippling feelings in the world. It’s no surprise that depression rates are up all around the globe with everything we’ve been forced to deal with. If you’re feeling depressed, getting off the couch or rolling out of bed can be compared to running through syrup. However, it’s still highly recommended to do what you can to get your bodymoving. Even modest amounts of exercise such as a walk around your neighborhood can make a difference. No matter your age or fitness level, Centra Rehabilitation is here to teach you how to use exercise as a powerful tool to feel better.
If you’ve been experiencing anxiety to any extent, physical therapy can also help you learn breathing exercises that can alleviate pains in your chest caused by panic attacks. Our skilled therapists here at Centra Rehabilitation are ready and able to assess how your body is currently functioning if you’re dealing with anxiety and depression. These two conditions can cause a lot of unnecessary stress on the body, and make it very difficult for you to function normally, or have enough energy to use critical thinking skills. Contact Our Office Today. When you’re under the cloud of physical and emotional disorder, it can be very difficult to pay attention to exercise or see the light at the end of the tunnel. If you’re having trouble coping with everything going on around you right now, it’s time to stop dealing with it on your own. Here at Centra Rehabilitation, we’re dedicated to the best overall health of every single one of our patients. Our therapists will talk with you about your current stressors, and do a thorough evaluation of your physical abilities and any areas causing you pain. We’ll make sure that during this time, you feel taken care of and supported, both mentally and physically. Remember, we’re in this together.
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PHYSICAL THERAPY CAN HELP YOU AS YOU AGE YOU MIGHT BE GETTING OLDER, BUT YOU DON’T HAVE TO FEEL IT!
Wouldn’t it be nice if our bodies could stay in the same shape they were in during our 20’s and 30’s? Unfortunately, there is no such thing as a fountain of youth we can drink from! Luckily, physical therapy can help soothe the pain from some of the health conditions you may experience with age. If you are looking for pain relief, Centra Rehabilitation can help! Our physical therapy team can help you maintain a strong and mobile body as you get older, manage and prevent chronic illnesses, and keep you active and energized throughout your golden years. Call us today to schedule an appointment! WaysToStayHealthy andActiveAsYouAge. Research shows that staying physically active as you age can improve your quality of life and increase your lifespan. Adopting a healthy routine can help you decrease stress, lose weight, boost your memory and brain health, and improve your mood. Exercise is especially important for older adults because it reduces the risk of age-related health conditions, helps manage existing health conditions, increases longevity, and extends a person’s “healthspan” (the amount of time spent disease-free). Here is a list of ways you can make sure you’re able to stay healthy and active! 1. Eat Well. Make sure you’re eating a balanced diet to reduce inflammation as you age. Having a sufficient intake in all food groups is vital, and even making small dietary changes, such as increasing your fruit and vegetable intake can make all the difference! As you age, your doctor may recommend cutting back on your salt and saturated fat intake as well. Try to eat threemeals a day to get the necessary nutrients and a few snacks in between to keep your energy levels up. 2. Exercise Regularly. Physical therapy can help with keeping you fit and active. Depending on your age, a physical therapist can suggest certain stretches and exercise routines that are specific to your needs and are guaranteed to keep you limber and flexible. You might even want to get a dog so that you have a reason to go on more walks outside! 3. Maintain a healthy weight. Eating a balanced diet, drinking plenty of water, and remembering to get physical activity every day is key to maintaining a healthy weight, and setting yourself up for success as you get older. Benefits of StayingActiveAs YouAge. You’ll feel much better, live a longer and fuller life, and be able to experiencemore of your children and grandchildren’s lives as well.
Our physical therapy team here at Centra Rehabilitation can help you maintain a strong andmobile body as you get older, manage and prevent chronic illnesses, and keep you active and energized throughout your golden years. Below are 3 major benefits you’ll reap from deciding to stay active as you get older. 1. Lowers your chances of going to a nursing home. Whowants to leave their home and privacy behind? Unfortunately, inmany cases, this is the safest option because it provides themwith round the clock care in case of a fall, injury, or illness. However, the more active you are and the better care you take of your health, the less likely you are to have to resort to an assisted living facility down the road. 2. Keeps your blood pressure down. Incorporating a good exercise regimen into your routine early on can keep you from relying on harmful medication to keep your blood pressure in a normal range when you’re older. According toMayoClinic, regular physical activity — such as 150 minutes a week, or about 30 minutes most days of the week — can lower your blood pressure. It’s important to be consistent because if you stop exercising, your blood pressure can rise again. 3. Avoid falls. One thing that is a constant reminder of your age is the threat of losing your balance or having weak bones that just can’t hold you up.The longer you’re able to stay active and maintain a healthy lifestyle, the less you’ll need to worry about falling and hurting yourself. Physical therapy can improve balance, coordination, flexibility, strength, and endurance and avoid the costly physical, financial, and emotional impacts of falls as you age. Contact Centra Rehabilitation Today. The healthier, stronger, and more active you are as you age, the less likely you are to experience potentially life-threatening injuries or to lose your independence. It’s never too late to start making better life choices for your health. By concentrating on forms of exercise that challenge strength and balance, we can help maintain our fitness as we age. To learnmore about how proper nutrition and exercise in physical therapy canhelp you avoid themore negative aspects of aging, contact our office today! Source: https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high- blood-pressure/art-20046974
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Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.
SHORT ARC QUAD Place a rolled up towel or object under your knee and slowly straighten your knee as you raise up your foot. Hold for 3 seconds then lower. Repeat 10 times on each leg.
LUNGE AND TWIST Step forward with one leg. Bend your front knee as you allow your back leg to bend, and lower yourself until your forward knee is about 90 degrees. Once in this position, rotate your shoulders and torso until you feel a slight stretch in the core. Push through the heel of your lead foot and extend your hip and knee to raise yourself back up. Alternate between legs for two sets of ten reps on each side.
Strengthens hips
Exercises copyright of
Strengthens knees
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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Discover How To Live Pain-Free 4 5 1 2
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At Centra Rehabilitation, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to call Centra Rehabilitation if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury
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