Core PT&Sports: Effective Hip & Knee Pain Relief

NEWSLETTER Health & Wellness Newsletter



DECEMBER 16TH – JANUARY 22ND CORE SPORTS PERFORMANCE 846 MARGUERITE ST. MORGAN CITY, LA As the upcoming Baseball/Softball seasons approach, we are offering a program for athletes to further develop their athleticism prior to the upcoming season. These programs are designed by our Director of Sports Performance Zachary Case and physical therapist Chet Sternfels. They are designed to enhance baseball and softball performance including strength, power, speed, agility, mobility, and injury prevention.

Each program will include the following elements: • Functional Movement Screen – Identify movement impairments in the athletes • Pre / Post Performance testing • Individualized Strength program based on the specific needs of the athletes • Conditioning Program • Throwing Program for proper development of the athlete’s arms prior to the season • An In-Season Arm Care Exercise Program There will be 2 Groups: • High School Performance Group (Ages 14 +) • Youth Performance Group (Ages 9-13) 3 Total Sessions/Week including: 2 Training Sessions and 1 Throwing Session


• Graston Technique • Cupping • Dry Needling • Normatec

• HyperVolt • Manual Therapy • Back to Sport

NEWSLETTER Health & Wellness Newsletter



• Who Needs Physical Therapy? • Relieve Hip Pain In Minutes • Patient Success Spotlight • Healthy Recipe

Whether you have hip pain or have been suffering for a long time, seeing a physical therapist at Core Physical Therapy and Sports Performance can help you return to a more active and pain-free life. Give us a call today! When you are dealing with a knee or hip injury, every step requires more effort than typical. This can 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. What Can Physical Therapy Do to Help? Physical therapy is not a one-stop cure-all for pain management.This is a long-term solution to pain and suffering through the use of targeted exercises and stretching techniques that are designed to strengthen 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.

Mark Twain once said that growing old is an issue of “mind over matter,” but if you struggle with knee or hip pain, then you know that this isn’t true at all. Knee and hip pain can really take the spring out of your step, causing you to move slower and leaving you with pain that becomes more difficult to cope with, step after step. 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 physical therapist is the best course of action. Working with a physical therapist 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.

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Are you moving like you should be? Your hips and knees are essential to everyday movement; whether you are sitting, 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. If you’ve experienced any hip or knee pain and are considering whether physical therapy 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 physical therapy 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 physical therapy. • 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 physical therapy 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 physical therapy may be able to improve balance and coordination. The goal of any physical therapy 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. Physical therapy provides targeted exercises that support the joints with precise movements that help reinforce strength and range of motion. For more information, contact your physical therapist to learn more about options that will suit your health needs.

Call us today to schedule an appointment!

VEGAN PUMPKIN PIE INGREDIENTS • 1¼ cups pecan halves, toasted • 1¼ cups oat flour • ¼ tsp salt • ¼ cup coconut oil • 2 tbsp pure maple syrup • 1 (15 oz) can reduced-sodium chickpeas

• 1/3cup white sugar • 1 (15 oz) can pumpkin puree • 2 tbsp coconut oil • 1 tsp ground cinnamon

• ½ tsp ground ginger • ¼ tsp ground cloves • ¼ tsp salt

DIRECTIONS Preheat oven to 350°F. Pulse pecans in a food processor. Add oat flour and ¼ teaspoon salt and pulse until combined. With the motor running, drizzle in ¼ cup coconut oil and maple syrup; blend until the mixture looks like crumbly dough. Transfer to a deep-dish pie pan and press evenly into the bottom and almost all the way up the sides. Bake the crust 12 to 14 minutes. Reduce oven temperature to 325°F. Drain chickpeas, measuring ½ cup of the bean liquid (aquafaba) into a mixing bowl. Beat with an electric mixer on high speed until stiff peaks form, 3 to 5 minutes. Add sugar and continue beating on high about 1 minute more. Whisk pumpkin, coconut oil, cinnamon, ginger, cloves and salt in a large bowl. Gently fold in the whipped aquafaba. Pour the mixture into the crust. Bake the pie 35 to 45 minutes. Let cool on a wire rack for 1 hour, then refrigerate overnight.

Patient Success Spotlight


At Core Physical Therapy and Sports Performance, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to go to Core Physical Therapy and Sports Performance 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 1. Call 985-384-1999 and talk to a therapist 2. Discover why your pain has come back 3. Get your custom recovery program

“ I truly appreciate the care that I have been given. ” “My experience with Core Physical Therapy has been a positive one. I have progressed greatly since my first day and can do exercises that I have not been able to do. Blake and Chet have been wonderful therapists and I truly appreciate the care that I have been given. The therapy techs were very helpful as well. I recommend Core Physical Therapy for all your therapy needs.” - Joni G.

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

Improves Posture

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.

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