Health & Wellness Newsletter by The Physiotherapy Center Ltd.
Health &Wellness The Newsletter About Your Health And Caring For Your Body
NOVEMBER 2018
EFFECTIVE HIP & KNEE PAIN RELIEF Move Freely Again Without Any Pain!
If you struggle with knee or hip pain, then you know that this isn’t true at all. Hip and knee pain can really take the spring out of your step, causing you tomove slower and leaving you with pain that becomes more difficult to cope with, step after step.
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www.thephysiotherapycenter.com
Health & Wellness The Newsletter About Your Health And Caring For Your Body
NOVEMBER 2018
EFFECTIVE HIP & KNEE PAIN RELIEF Move Freely Again Without Any Pain!
INSIDE:
• Who Needs Physiotherapy? • Healthy Recipe • Relieve Hip Pain In Minutes • KNEE INJURIES CALL IN!
What Can Physiotherapy Do to Help? Physiotherapy is not a one-stop cure-all for pain management.This isa long-termsolution topainand suffering through the use of targeted exercises and stretchingtechniquesthataredesignedtostrengthen the targeted areas and help the body recover and heal. By identifying the exact points on the body that are not moving as they ought to be, it is possible to make a plan to increase flexibility, motion, strength and even improve coordination. Your hips and knees are essential to everyday movement;whetheryouaresitting,standing,walking or running, you need your hips and knees in great shape. Sometimes, when your hips and knees are in pain, it can cause you to change the way that you are moving, causing you to change the flow and pace of your gait, which is the way that you walk. Other times, prolonged pain can cause you to stop doing movements that are indicative of healthy joints. Give us a call today to learn how treatment will target the exact source of the problem.
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There is an endless list of reasons as to why knee or hip pain may develop, from a slip or fall-related accident to a sports injury or even a car accident. Don’t Wait Until It Is Too Late! When an injury develops, seeking the support of a physiotherapist is thebestcourseofaction.Working with a physiotherapist soon after an injury develops can help reduce your recovery time and improve your ability to cope with the pain and discomfort by introducing you to targeted exercises and stretching techniques that can enhance your ability to recover from the injury. When you are dealing with a hip or knee injury, every step requiresmoreeffort than typical.Thiscan really drain your energy level as you attempt to go about doing even basic tasks, such as taking care of your home or walking around the office.
Call for your FREE HIP OR KNEE PAIN ANALYSIS Call us today to schedule your first step out of pain! (345) 943-8700
www.thephysiotherapycenter.com
WHO NEEDS PHYSIOTHERAPY?
If you’ve experienced any hip or knee pain and are considering whether physiotherapy is a good choice for your health needs, consider the following: • From a standing position, are you able to lean over and touch your toes? If so, then this indicates that you have proper hip and low back flexibility. If not, then you may need to improve your flexibility and joint range of motion, and physiotherapy could be helpful. • In a sitting position, can you comfortably cross your legs, leaving your ankle to rest comfortably on the opposite knee? If this is painful, or one knee constantly must be lower than the other, then this may be indicative of knee concerns that could be addressed with physiotherapy. • From a standing position, with your feet planted flat on the floor, can you push your body into a squatting position? You should be able to squat all the way down so that your buttocks are almost touching your heels. If you aren’t able to do this, then physiotherapy may be helpful in improving your range of motion. • Standing near a wall or countertop, arrange your feet so that you are standing with the heel of one foot touching the toes of the other, as if on a balance beam, and see how long you can stand still. Can you balance for 10 seconds? If not, then physiotherapy may be able to improve balance and coordination.
The goal of any physiotherapy program is to restore range of motion and improve flexibility and strength while reducing the general experience of pain. Unfortunately, hip and knee injuries often tend to linger. Every movement relies so heavily on the hips and knees that it makes it difficult to allow these joints to actually rest following an injury. Physiotherapy provides targeted exercises that support the joints with precise movements that help reinforce strength and range of motion. For more information, contact your physiotherapist to learn more about options that will suit your health needs.
www.thephysiotherapycenter.com
Relieve Hip Pain In Minutes Try this movement if you are experiencing hip pain.
Healthy Recipe: Vegetarian Chili
• ¼ cup light sour cream • Fresh cilantro (optional)
Strengthens Hips
www.simpleset.net
• 1 teaspoon canola oil • 1 cup chopped onion • 1 cup green sweet pepper • 2 cloves garlic • 1 tsp bottled minced garlic • 1 (14.5 ounce) can no-salt-added diced tomatoes • 1 (8 ounce) can no-salt-added tomato sauce • 1 cup water • 4½ tsp chili powder
HIP HIKES While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side. Then return the pelvis/ leg back to a leveled position. Repeat 3 times.
• 1 tsp garlic-herb, salt-free seasoning blend • 1 tsp ground cumin • ⅛ tsp salt • 1 (15 ounce) can kidney beans • 1 cup frozen mixed vegetables
Lightly coat an unheated large saucepan or Dutch oven with nonstick cooking spray. Preheat over medium-high heat. Add oil; swirl to coat bottom of pan. Add onion, sweet pepper, and garlic to hot pan; cook for 8 to 10 minutes or until pepper is tender, stirring often. If necessary, reduce heat to prevent burning. Add undrained diced tomatoes, tomato sauce, the water, the chili powder, the seasoning blend, cumin, and salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Stir in beans and mixed vegetables. Return to boiling; reduce heat. Simmer, uncovered, about 10 minutes more or until vegetables are tender. If desired, top individual servings with sour cream and/or cilantro and sprinkle with the chili powder.
Call Today (345) 943-8700
Practice News KNEE INJURIES
Refer A Friend Care enough to share how physiotherapy helped you. Who do you know that could benefit from therapy? Send them our way, they will thank you and so will we. Refer a friend to our clinic and receive a FREE 1/2 Hour Therapeutic Massage . Get in the game and get the word out.
Cut out the card below and give it to someone you know who could benefit from physiotherapy.
Aches & Pains? We Offer FREE Screenings Helping You Get Back To Better Again!
The knee joint is a complex structure of bones, ligaments, muscles, cartilage and the joint capsule. This anatomy lends itself to a multitude of injuries ranging from ACL tears to other ligament sprains and tendon strains. Direct trauma, as well as wear and tear, also contributes to some knee injuries. Most knee injuries will usually require physiotherapy. If you feel that you or a loved one has suffered a knee injury, call today to schedule an appointment with The Phyisotherapy Center.
25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007 Phone: (345) 943-8700
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Attention Knee Pain Sufferers! Do You Have Difficulty With Knee Pain?
• Decrease your pain • Increase your strength • Increase your activity level We can help:
• Increase your flexibility • Improve your health • Get back to living
Mention or Bring in This Coupon Today For a FREE Knee Pain Consultation
Call Today: (345) 943-8700
Offer valid for the first 25 people to schedule. Expires 12-15-18.
SANDEEP KUMAR RAJAVELU BALACHANDER REGISTERED PHYSIOTHERAPIST
I graduated with a Physiotherapy degree in India in 2002 and then acquired an M.Sc. in Sports and Health Sciences from the University of Exeter in the UK in 2006. As a Registered Physiotherapist with the Council of Professions Allied with Medicine in the Cayman Islands and with the Health and Care Professions Council in the UK, I bring over 14 years of experience in excellent patient care. I specialize in Neurological, Musculoskeletal, Geriatric, and Sports Injury related physiotherapy and rehabilitation. It is my belief that adopting a patient centric approach; to address and overcome illnesses and injuries that cause pain, discomfort and restrict movements in activities of daily living, is the most effective way to achieve the best therapeutic solutions. I have had the opportunity to work with National level athletes and clubs in events such as
swimming, track and field, and cricket to provide solutions for their injuries and return to sports. This has helped to widen my professional experience and offered me great insights into the different facets of this profession. I am very passionate about Physiotherapy and realize the opportunity the profession provides in working with people from diverse backgrounds with various challenges. It is very important that I effectively communicate the plan of care to each patient, their family and caregivers, enabling them to be active participants in the process of recovery. My commitment to learning and assimilation of knowledge on an ongoing basis will help me leverage the latest information and tools available for my patients, thereby, delivering the ultimate patient experience.
25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007
Phone : (345) 943-8700 Fax : (345) 943-8701
www.thephysiotherapycenter.com
“BUT I’M NOT INJURED OR SICK” You may associate physiotherapy with maneuvering limp or twisted arms and legs through a variety of positions, or something you need when you’re suffering from some illness, stroke or MS. But what if you’re a perfectly healthy busy bee? Well, our physiotherapists would say that’s exactly why you need them. You see, physiotherapy is real health care focusing on the whole person. Our physiotherapists do wonders, including prevention, diagnosis, and treatment of injury, disability, and chronic or lifestyle illnesses. We have a mission - not only to restore your independence and active lifestyle but to keep it that way. 4. If you do fall sick or injure yourself, you will recover much faster if you are already active and mobile. 5. Your mood and self-image get a boost. 6. You become more aware and motivated to make healthy choices.
You may think: “Hey, I work out a lot already!” Well, a visit to our clinic could avert many a niggle and bump. Remember, all this could add up to continuous strain and chronic pain. We show you how to warm up and cool down before and after your workout. We can detect unproductive or downright dangerous parts of your regimen before damage occurs. We can design a thorough but safe work out. Avoiding injuries is a valuable asset to your health, well-being and even income! Regardless of your age, our therapists can gauge where you’re at - physically, mentally and emotionally. Under our guidance, you’ll move through a range of activity designed to empower you. Your heart becomes stronger and healthier as your blood pressure and cholesterol go down. Your bones become stronger. Your blood sugar gets under control. You feel more alert and peaceful. You even sleep better at night. Enough said. Making an appointment with us and discussing your health needs could be one of the healthiest decisions you take today.
As physiotherapists, we focus not just on your bones, joints, and muscles, but on the person behind them. Thus we may investigate how and what you eat, your addictions and relationships. We look for signs or risk factors of disease. We point out the health risks your current lifestyle poses. We encourage and assist you to start taking charge of your health. You start from where you are! Physiotherapy is specifically designed to move and strengthen every joint. This means fitness and flexibility. Therefore: 1. Your work goes faster and easier. 2. You avoid falls and injuries because of your better posture and balance. 3. Better control of your risk factors since physiotherapy can reduce your risk of heart disease, stroke, diabetes and cancer (especially the type of breast cancer which is diagnosed after menopause)!
Ready to go? Call us at (345) 943-8700 / 935-8700.
25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007
Phone : (345) 943-8700 Fax : (345) 943-8701
www.thephysiotherapycenter.com
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