Active Health Performance Therapy: Hip, Knee & Leg Pain

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

REBECCA’S THOUGHTS: SIT BACK&TAKE THE LONGWAY

I went to a coffee shop yesterday. The woman I was going to meet was about 25 minutes late. Normally, I would be hot under the collar, aggravated and pacing. But instead of that, I decided to get a

and to watch. I feel sorry for our younger generations because with the new iPhones/ Smart Phones and all that, the art of just staring off in thought, or walking along a path has been lost. There is no more quiet thinking—or heck, even reading—anymore. If it’s over 160 characters (or whatever it is on Twitter) forget it. I don’t really tweet, the business does... but the big secret is: it’s not really me. Anyway, the point of all of this is to sit back and take the long way. I’m learning life is only as harried as you make it. Read the book, smell the flower, stop texting and talk to someone. So far it is improving my life. I feel happier and more connected, for real... not through Wi-Fi.

REBECCA AUSTERER PT, DPT, GCS

coffee, a 440-calorie loaf (something I would NEVER eat) and just sit. I didn’t even play with my phone. I just sat and looked around and flipped through a magazine. With a business, two kids, a home and a husband it’s like I never get to do this stuff, and it was REALLY nice. Our lives are so fast. I am trying desperately to have more time to waste, to sit, to ponder

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

HIP, KNEE & LEG PAIN “Take The Next Step To Pain Relief!”

INSIDE: • Does Arthritis Pain Grind You Down? • Tasty Recipe • Relieve Knee Pain In Minutes • Patient Success Spotlight

Do you suffer from knee, hip 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 6 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 every day 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

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 feel 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 our physical therapists 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! Look inside to learn more and say good-bye to that aching knee or hip!

specific parts of the joints. When Your Motion is Lost

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DOES ARTHRITIS PAIN GRIND YOU DOWN? Millions of Americans suffer through 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 to physical therapy, choose non–impact exercises such as bicycling,

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 with arthritis pain, call us today and discover how we can relieve your pain, returning you to a more active, pain-free lifestyle!

Call us today at (207) 878-5002 to schedule an appointment!

Enjoy A Tasty Recipe!

Mac & Cheese

Ingredients • 16 ounces corkscrew pasta • 6 tablespoons melted butter, • 2 large garlic cloves,

• 1 1/2 cups Gruyčre cheese • 1 tablespoon Dijon mustard • 1/2 cup minced fresh chives • 1/8 teaspoon cayenne pepper • 1/2 teaspoon salt, • 1/2 teaspoon freshly ground black pepper,

• 1/2 cup chopped red onion • 1/4 cup all-purpose flour • 3 cups whole milk, at room temperature • 1 1/2 cups sharp Cheddar cheese

• 1 pound chopped lobster meat • 2 cups oyster crackers, crushed

Directions Cook pasta until al dente according to package directions. Drain, rinse with cold water, and drain again. Place 4 tablespoons melted butter in a saucepan over medium-low heat. Add garlic and onion; cook 5 minutes or until onion is softened. Whisk in flour; cook 1 minute. Pour in milk; bring mixture to a boil over medium high heat, whisking frequently. Reduce heat to medium low, and simmer 3 minutes or until sauce is smooth and thickened. Remove from heat, and whisk in cheeses and next 3 ingredients. Stir in half the salt and pepper. Fold in pasta and lobster. Pour into a greased 3 quart baking dish. Combine crushed crackers and remaining 2 tablespoons melted butter. Stir in remaining salt and pepper. Sprinkle cayenne pepper over casserole. Bake at 375° for 30 minutes or until crust is crisp and sauce bubbles. Let stand 5 minutes before serving.

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ACTIVE HEALTH COMMUNITY NEWS

There hasn’t been too much going on at Active Health lately. We have been trying to deal with the subzero temperatures just like the rest of the state!! Taylor and Becky did get to do some snow shoeing, which was fun. We had a very Merry Christmas and hope you all did too. As you can see, Rylan is VERY excited about his new workbench and accompanying tools!!

Happy New Year Everyone!

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Take Care of Your Aches and Pains Before It’s Too Late.

PATIENT SUCCESS SPOTLIGHT

Relieve Knee Pain In Minutes Try this movement if you are experiencing knee pain.

KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Hold for 30 seconds and repeat 5 times. Stretches Knees www.simpleset.net

“I had knee pain for about 5 months. I was training for a 5k race and the pain started immediately after that. I thought I was strong but I had the wrong shoes, had weak hips and some really nasty trigger points in my hip and thigh muscles. I’m so grateful to Steve for his work with me. I know how to do the exercises and am now training for a 10k!” - K.B. I am now training for a 10k!

CALL TODAY! (207) 878-5002

DIZZY – IT’SNOT JUST ABLONDE THING We Can Help Improve Your Vertigo!

Do you ever feel like the room is spinning? Do you get dizzy when you change positions? If you answer yes to those questions you could have vertigo. Here at Active Health we treat vertigo. That type of dizziness comes from your ear and takes special movements to improve it. Vertigo many times is due to the malfunction of the vestibular system. The function of the vestibular system is to send signals to the brain about head and body movements in relation to gravity.

During physical therapy, we do things to help strengthen the vestibular system. We also can help you do specific movements to move calcium deposits out of the ear canal into an inner ear chamber so they can be reabsorbed by the body. You likely will get dizzy during these maneuvers but it will help the duration of your symptoms reduce. So if you are dizzy, know someone who is dizzy, or have been told you have BPPV or vertigo, call us for an evaluation today!

512 Warren Ave.

P : (207) 878-5002

Free Mobile Download Get Easy Relief For Your Pain With A Simple Click...

Do you or someone you know have hip, knee or leg pain? As a current or past patient you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Go to www.physicaltherapymaine.com/kneebook for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today!

DOWNLOAD AT: www.physicaltherapymaine.com/kneebook

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