HOW DO YOU KNOW IF YOU ARE MOVING CORRECTLY?
If you are suffering from knee or hip pain, it is important to make sure you contact a physical therapist as soon as possible. However, there are also some tests you can do on your own before your consultation – these simple tests can help you determine if your knees and hips are as flexible and strong as they should be. Practice caution when performing these tests with a painful knee or hip, and do not continue them if they cause your pain to worsen: • When you are standing, can you touch your toes? This indicates hip and low back flexibility. • When sitting down, can you comfortably cross your legs, so your ankle is resting on the opposite knee? Does one knee go further down than the other? This indicates hip flexibility. If one hip is tighter than the other, it can impact the way you walk and can cause knee pain. • Keeping your feet flat on the floor while 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 countertop, put one foot in front of the other so you are touching heel-to-toe. Without putting
your hands down, see if you can balance for 10 seconds. If you cannot, this may mean you have trouble with the coordination of your balance from the nerve endings in your hips, knees, ankles, and feet. CONTACT US TODAY: As noted, physical therapy is an effective mode of treatment for patients suffering from knee and/or hip pain. At Farmingdale PT West, we help provide treatment for patients through movement and physical manipulation. If you are suffering from knee and/or hip pain, don’t hesitate to contact Farmingdale PT West to schedule an appointment. We’ll help you kick your knee and hip pains to the curb, so you can live a happy, active, and pain-free life!
EXERC I SE ESSENT I ALS TRY TH I S EXERC I SE TO STRENGTHEN YOUR LEGS
SEASONAL REC I PE HO L I DAY P E CAN P I E
INGREDIENTS • 4 lb. spaghetti squash • 1/4 tsp. salt • 1/4 tsp. pepper • 1 cup half and half • 3 tbsp. butter • 1 cup Parmesan cheese DIRECTIONS
Exercises copyright of
Cover pie shell with two layers of foil and bake in 450 degrees F oven for 8 minutes. Remove foil and bake for 4 to 5 minutes until golden brown. Cool on a wire rack. Combine coconut, graham cracker crumbs, pecans, and sugar in a large bowl. In another bowl, beat egg whites just until foamy; add to the coconut mixture. Mix well. Pour into prepared pie shell. Bake uncovered in 350 degrees F oven for 35 minutes or until set. FARMINGDALE PHYSICAL THERAPY WEST 516-731-3583 FarmingdalePhysicalTherapyWest.com LAKE SHORE PHYSICAL THERAPY 631-676-3573 Lakeshorephysicaltherapyny.com
LUNG E S Start by standing with feet shoulder-width apart. Next, take a step forward and allow your front knee to bend. Your back knee may bend as well. Then, return to the original position, or you may walk and take a step forward and repeat with the other leg. Keep your pelvis level and straight the entire time. Your front knee should bend in line with the 2nd toe and not pass the front of the foot. Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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