Your hips, knees, and lower legs are tough—but injuries happen. Your hips and knees are large joints that support your body’s weight. They work in close coordination, giving us the mobility we need. Pain can occur from arthritis, injury, or age. If you’re experiencing hip, knee, or leg pain, call us to schedule a closer look.
The Newsletter About Caring for Your Health Physical Therapy & Wellness
Overcoming Hip, Leg, & Knee Pain A L S O I N S I D E : TAKE PART IN G3 EVENTS! • FREE PERSONAL TRAINING OFFER • EXERCISE ESSENTIALS PATIENT SUCCESS SPOTLIGHT • MEET THE STAFF • HEALTHY RECIPE
Overcoming Hip, Leg, & Knee Pain
Your hips, knees, and lower legs are tough—but injuries happen. Yourhipsandkneesare large joints thatsupportyourbody’sweight. They work in close coordination, giving us the mobility we need. Pain can occur from arthritis, injury, or age. If you’re experiencing hip, knee, or leg pain, call us to schedule a closer look. What Causes Hip, Knee and Leg Pain? Hip, knee, and leg pain are surprisingly common, so the source can arise from various issues. If you’re experiencing pain in any part of your leg, pinpointing the exact spot can help you determine the cause. G3haspinpointedseveral leadingcausesofhip,knee,and legpain. While many causes exist, the most likely are: Whilesomecausesaremoresevere thanothers,aphysical therapist can identify your cause of pain. As the body ages, joints have less cushion as cartilage may wear down, so it is important to maintain good strength in supporting musculature. What Are the Symptoms? While legpain isnoticeablebyanarrayofsymptoms,severalcome tomind.Aching,stiffness,andadecreasedrange-of-motionaround the hip, groin, back, or thigh may be a sign of deeper problems within your joints. • Arthritis • Overused Muscles • Muscle Weakness • Sprains and Strains • Tendonitis • Pinched Nerves • Osteoporosis
Sometimes, inactivityandoveractivitycan lead to instancesofpain. Ifyou’re limping, lurching,orareexperiencingbadbalance,contact us to schedule a consult. While some hip, knee, and leg pains go awayquickly, those lasting longer thanseveraldaysmaybehinting atadeeper issue. Ifyouarehaving troublecompletingrecreational activities or activities around the home, let us know if we can help. How Physical Therapy Can Help In most cases, physical therapy can help patients improve their painand functionrelated topain in the lowerextremities. Ingeneral terms, the hip and ankle joints need to be mobile, while the knee jointneeds tobestable–Therefore,aproperplan-of-carecangreatly improve flexibility, strength, and overall function. A good physical therapy program can assist with post-operation treatment, too. If you’ve undergone surgery or intervention for a jointreplacement,dislocationora fracture,our therapistscanhelp you reclaim full mobility and strength to help reach your goals. From start to finish, we’re dedicated to your ongoing wellness. On every level, physical therapy serves to enhance the patient’s quality of life. We’re here to help, and we have years of experience backing every therapy option. Contact one of our providers today, and tell us about your symptoms.
Sources https://www.mayoclinic.org/symptoms/hip-pain/basics/when-to-see-doctor/sym-20050684 https://www.everydayhealth.com/hip-pain/hip-pain-and-your-body.aspx https://www.health.harvard.edu/pain/knees-and-hips-a-troubleshooting-guide-to-knee-and- hip-pain
Call G3 Physical Therapy & Wellness at 760.452.2640 or visit g3.life to schedule your appointment today!
QUIZ?
Take Part In G3 Events! Stretch Your Brain!
Free Lower Back Pain & Sciatica Workshop Saturday, May 25 • 10 am - 11 am
Be the first to answer all questions correctly, and you’ll win a $5 Starbucks Gift Card! Email your answers to info@g3.life !
Have you missed work due to lower back pain or sciatica? Have you skipped out on family vacations or activities you love because your back pain is too much? Has your pain, numbness or discomfort prevented you from living life to the fullest? Have you tried EVERYTHING just to get back to normal? We have a free workshop event just for you! Find out how you can relieve years of low back pain and sciatica with natural methods without the use of medications, injections, or surgery.
1. Where is the smallest bone in the body?
2. Who lived at 221B Baker Street in London?
3. What is the only mammal that can’t jump?
4. What igneous rock has a density less than water?
Whole Body Core Class Saturdays from May 4 - May 25 • 8 am - 9 am
5. What blood type is known as the “universal donor?”
This one-of-a-kind class uses a patented Pelvicore ball designed to strengthen your pelvic floor without a Kegel. This experience blends the elements of Yoga, Pilates, and functional movements to improve core strength and flexibility, for a complete core training, whole body mobility and strengthening.
6. When adjusted for inflation, what is the highest grossing film of all time?
Free Friend Day! • June 1 Free Whole Body Core Class for you and your friends!
7. In the movie Bambi, what adjective is used to describe spring love?
For more information or to register for this event, contact G3 Physical Therapy & Wellness at 760.452.2640 or email info@g3.life !
Exercise Essentials
HIP HIKES While standing up on a step, lower one leg downward towards the floorbytiltingyourpelvis to the side. Then return the pelvis/leg back to a leveled position.
Exercises copyright of
www.simpleset.net
Patient Success Spotlight
You’re Invited to our Upcoming Events!
“I cant thank them enough!” “I was approved for a knee replacement 2 years ago when I was 72. I chose G3 PT instead. Mike and his great team have treated me weekly since then with compassion and in a friendly environment. I continue to play 10 hours of high-level pickleball per week and other physical activities with limited distress. My knee surgeon now says I could have up to another 2 years before knee replacement. I can’t thank them enough.” - David E.
• Free Lower Back Pain and Sciatica Workshop May 25 • FREE Event
• “ Restore The Core” Workout Class Saturdays • 8 am - 9 am • “ Restore The Core” Free Friend Day! June 1 • 8 am - 9 am • Free Pain Consultation Call 760.452.2640 to schedule!
Schedule your free consultation today by 760.452.2640 and get results like these!
Meet The Staff Alejandro Cerna
Remembering Joe
Alex, a San Diego native, received his Bachelor of Science in Kinesiology and Doctor of Physical Therapy from San Diego State University. In 2018, Alex decided to take his passion for 3 dimensional biomechanics to a higher level, as he spent 42 weeks earning his Fellowship in Applied Functional Science (FAFS) and 3D MAPS, from the Gray Institute for Functional Transformation. His clinical experiences have allowed him to work with a wide spectrum of patients, including children, geriatrics, orthopedic injuries, as well as D1 and professional athletes.Hehas takenhispassion for functionalrehabilitation into the academic setting, and is an assistant instructor for future Physical Therapists in Movement Science at the University of St. Augustine for Health Sciences. In his spare time, Alex enjoys playing recreational sports, surfing, backpacking, and spending quality time with his daughter.
At the risk of making this newsletter look like a newspaper obituary, I have more sad news to talk about. Our beloved G3 family member, Joe C, passed away in early April. Joe was an inspiration to all of us at G3, patients and employees alike, as he fought so valiantly through his recovery from back surgery, achieving his goals of regaining his very active life. Joe always had a smile on his face and a joke on the tip of his tongue. He made us all laugh, and was a role model to us all, especially regarding how to squeeze every drop of life out of an eighty year old body (with a thirty year old mindset). We miss Joe dearly, but his spirit lives in all of us.
Alejandro Cerna, PT, DPT, FAFS
Healthy Recipe Chicken With Avocado Sauce
Ingredients
• 4 (4 oz) organic chicken breasts • 2 tbsp blackened seasoning • ½ cup organic plain, Greek yogurt • ½ organic avocado
• 1 tsp organic lemon juice • ½ tsp garlic powder • 1 tsp salt • 2 tbsp organic green onions, thinly sliced
- Michael Van Gilder, PT, DPT, FAFS
Instructions Place the chicken breasts and blackened seasoning in a large resealable bag. Seal and shake a few times to evenly coat the chicken. Lightly coat a large skillet with nonstick cooking spray and heat over medium-high heat. Add the chicken and cook until cooked through, 4-6 minutes per side. Meanwhile, in a food processor, combine the yogurt, avocado, lemon juice, garlic powder, and salt and pulse until smooth and creamy. To serve, top each chicken breast with 2 tablespoons of the creamy avocado sauce and garnish with ½ tablespoon green onions.
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