SoCal Aquatic PT: Hip Knee and Leg Pain

Health &Wellness The Newsletter About Your Health And Caring For Your Body

Southern California Aquatic and Physical Therapy

MAGIC TAPE FOR YOUR HIP AND KNEE PAIN

Our patients call it “Magic Tape”. Our clinicians use a special active taping technique to help ease the pain, swelling and muscle tension of hip and knee injuries using a uniquely designed tape named Kinesio Tape. Recently, a study was published in the February 21, 2018 edition of the Journal of Sports Rehabilitation., “Kinesio Taping Improves Perceptions of Pain and Function with Knee Osteoarthritis”. This study concluded that wearing the kinesio tape on the knee had beneficial effects for reducing pain, joint stiffness and improving function. How does it work? Kinesio Tape is a latex-free, hypoallergenic, water-resistant cotton fiber tape with a medical grade acrylic adhesive. It can be worn for several days, doesn’t limit range of motion and many patients report it feels like “my joint is being hugged and supported”. The tape’s special qualities help to improve lymphatic drainage by lifting the skin from the tissue below the skin allowing for more free fluid movement out of the injured area. No Doctor Referral Necessary Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of California you have direct access to physical therapy!

Kinesio Tape fibers can stretch up to 40-60% of its resting length, this mimics the stretch capability of normal skin. Kinesio Tape has the ability to re-educate the neuromuscular system by providing support and input to the skin, reduce inflammation, prevent injury and promote better circulation enhancing healing. We apply it in many different patterns customized just for your individual needs. We are happy to provide a consult and taping instruction so you can learn the best way to apply the “Magic Tape”!

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Southern California Aquatic and Physical Therapy Health & Wellness The Newsletter About Your Health And Caring For Your Body RELIEVING HIP, KNEE AND LEG PAIN You Don’t Need To Suffer Any Longer

INSIDE: • Does Arthritis Pain Grind You Down? • #ChoosePT • Benefits Of Staying Active This Summer • Patient Success Spotlight

When Your Motion is Lost When you lose the movement of the hip, knee or ankle joints, your muscles have to take on the abnormal strain. This leads to common aches and pains experienced by millions of people. Many people think that medication will help solve their hip, knee or leg pain. While medication can help to decrease inflammation and pain, it cannot address the root cause of the problem. Most pain in the hip, thigh, knee or leg comes from poor flexibility, strength or coordination. Treating Leg Pain To determine the source of your leg pain the professionals at Southern California Aquatic & Physical Therapy examine your walking, squatting, joint movement, comparing the strength and mobility of the joints. A comprehensive treatment plan, including special hands-on techniques, is made to achieve the fastest relief and the longest lasting results. If you are suffering with hip, knee or leg pain, call us today to learn how we can eliminate your pain and put a spring back in your step!

Do you suffer from hip, knee or leg pain? You are not alone. CDC studies show that 30% of adults have reported some form of knee, hip or ankle joint stiffness or pain in a 30 day period. The hip and knee joints are incredible marvels of the human body. At times they have to withstand up to six times your body weight in force. The knee joint is the second most complicated joint in the body and has to move in many directions including forward, backward, side to side and rotation. These different movements are called accessory motions and are needed for normal walking, running and bending. When you experience pain in the side of the hip, groin, thigh or knee, you may have difficulty with these accessory motions. Prolonged sitting, injuries, arthritis and disease can affect accessory motions. With everyday use, tissues around the hip and knee joints tighten, leading to a gradual loss of motion. This causes a lot of pressure to build up on specific parts of the joints.

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Millions of Americans suffer from arthritis pain every day, taking Ibuprofen and stronger medications to numb the pain and address the ongoing inflammation. The definition of arthritis is joint inflammation, however the term has acquired a wider meaning. Arthritis is now used as a generic term for osteoarthritis and other conditions that affect joints.The pattern, severity and location of arthritis symptoms can vary depending on the specific form of the disease. Typically, arthritic conditions are characterized by pain and stiffness in and around one or more joints. The symptoms can develop gradually or suddenly. Certain rheumatic conditions can also involve the immune system and various internal organs of the body. Physical therapy is an important part of the ongoing treatment for arthritis. Physical therapy strengthens, stretches and stabilizes muscles surrounding affected joints providing needed support. Relieving Joint Pain Exercising is important to help reduce joint pain and stiffness. Light to moderate-intensity physical activity can actually prevent a decline in function, even restoring health. However, some people with arthritis may be reluctant to exercise because of joint pain after activity. You can take various steps to relieve pain, such as heat and cold therapy, or pain relievers, making it easier for you to exercise and stay active. In addition tophysical therapy,choosenon-impactexercisessuchasbicycling, swimming or water exercise. Furthermore, research shows that even

modest weight loss combined with exercise is more effective in decreasing pain and restoring function than either weight loss or exercise alone. If you are suffering from arthritis pain, call us today and discover how we can relieve your pain, returning you to a more active, pain-free lifestyle!

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Health Recipe: Honey Garlic Shrimp INGREDIENTS • 1/3 cup honey

Benefits Of Staying Active This Summer

• 1/4 cup soy sauce (reduced sodium) • 1 Tablespoon minced garlic • optional: 1 teaspoon minced ginger • 1 lb uncooked shrimp, peeled & deveined • 2 teaspoons olive oil • optional: chopped green onion garnish

Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life. A minimum of 30 minutes a day can allow you to enjoy these benefits:

INSTRUCTIONS 1. Whisk the honey, soy sauce, garlic, and ginger (if using) together in a medium bowl. 2. Place shrimp in a large zipped-top bag or tupperware. Pour 1/2 of the marinade mixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator for 15 minutes or for up to 8-12 hours. Cover and refrigerate the rest of the marinade for step 3. (Time-saving tip: while the shrimp is marinating, steam broccoli and microwave some quick brown rice). 3. Heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet. Discard used marinade. Cook shrimp on one side until pink—about 45 seconds—then flip shrimp over. Pour in remaining marinade and cook it all until shrimp is cooked through, about 1 minute more.

• Reduce your risk of a heart attack • Manage your weight better • Lower blood cholesterol level • Lower the risk of type 2 diabetes • Lower blood pressure • Stronger bones, muscles and joints • Lower the risk of osteoporosis • Lower your risk of falls • Feel better - more energy, more relaxed and better sleep

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Patient Success Spotlight

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Strength Training & The Importance of Braces Osteoarthritis of the Knee Knee osteoarthritis (knee OA) is a progressive disease caused by inflammation and degeneration of the knee joint that worsens over time. It affects the entire joint, including bone, cartilage, ligaments, and muscles. Muscle strengthening. Strengthening the muscles around your knee will be an essential part of your rehabilitation program. Individuals with knee OA who adhere to strengthening programs have been shown to have less pain and an improved overall quality of life. There are several factors that influence the health of a joint: the quality of the cartilage that lines the bones, the tissue within and around the joints, and the associated muscles. Due to the wear and tear on cartilage associated with knee OA, maintaining strength in the muscles near the joint is crucial to preserve joint health. For example, as the muscles along the front and back of your thigh (quadriceps and hamstrings) cross the knee joint, they help control the motion and forces that are applied to the bones. Bracing. Compressive sleeves placed around the knee may help reduce pain and swelling. Devices such as realignment and off-loading braces are used to modify the forces placed on the knee. These braces can help “unload” certain areas of your knee and move contact to less painful areas of the joint during weight-bearing activities. Depending on your symptoms and impairments, your physical therapist will help determine which brace may be best for you.

“I initially came here to strengthen my legs in preparation for a total knee replacement and the people were wonderful in treating me. Since surgery, I’ve returned to aquatic therapy here because they are an excellent clinic that hires great people. I enjoy spending my time here and aquatic therapy has been excellent for maintaining my physical health and recovering from surgery. I’ve learned how wonderful physical therapists are at treating people and they have motivated me to increase activity at home which has improved my life.” ...they have motivated me to increase activity at home which has improved my life.

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Relieve Hip Pain In Minutes Try this movement if you are experiencing hip pain.

4 Exercises for the Pool

1. Water walking or jogging: Start with forward and backward walking in chest or waist-high water. Walk about 10-20 steps forward, and then walk backward. Increase speedtomake itmoredifficult.Also, increase intensityby jogginggently inplace.Alternate jogging for 30 seconds with walking in place for 30 seconds. Continue for 5 minutes.

Strengthens Hips

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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.

2. Forward and side lunges: Standing near a pool wall for support, if necessary, take an oversized lunge step in a forward direction. Do not let the forward knee advance past the toes. Return to the starting position and repeat with the other leg. For a side lunge, face the pool wall and take an oversized step to the side. Keep toes facing forward. Repeat on the other side. Try 3 sets of 10 lunge steps. For variation, lunge walk in a forward or sideways direction instead of staying in place. 3. One leg balance: Stand on one leg while raising the other knee to hip level. Place a pool noodle under the raised leg, so the noodle forms a “U” with your foot in the center of the U. Hold as long as you can up to 30 seconds and switch legs. Try 1-2 sets of 5 on each leg. 4. Sidestepping facing the pool wall: Take sideways steps with your body and toes facing the wall. Take 10-20 steps in 1 direction and then return. Repeat twice in each direction.

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