What causes knee and hip pain? If you are experiencing hip pain, it is likely that there is a problem with your hip joint. When this happens, you will experience pain inside of your hip, or in your groin area. If you are experiencing pain outside of your hip, in your upper thigh, or buttock region, then it is likely that there is a problem with the muscles, tendons, ligaments, or soft tissues surrounding the hip joint. Regardless of where the pain is stemming from, hip pain is typically caused by injury or strain to the joint or surrounding regions; however, the pain can also be due to an underlying disease, such as arthritis.
Health & Wellness The Newsletter About Your Health And Caring For Your Body
FIND RELIEF FOR YOUR KNEE AND HIP PAIN
What causes knee and hip pain? If you are experiencing hip pain, it is likely that there is a problem with your hip joint. When this happens, you will experience pain inside of your hip, or in your groin area. If you are experiencing pain outside of your hip, in your upper thigh, or buttock region, then it is likely that there is a problem with the muscles, tendons, ligaments, or soft tissues surrounding the hip joint. Regardless of where the pain is stemming from, hip pain is typically caused by injury or strain to the joint or surrounding regions; however, the pain can also be due to an underlying disease, such as arthritis. If you are experiencing knee pain, there is a good chance the pain is rooted in your kneecap or patella. Every time you bend your knee, your kneecap needs enough space to move up and down between your femur bone and the bend of your knee. Unfortunately, if this area becomes inflamed, then the tissues surrounding the kneecap will become tighter, and the kneecap will not have as much space
to move. It will try to squeeze through the inflamed padding, causing pain in the knee, and causing the padding to grow thicker and more irritated. When this happens, the joint fluid inside your knee will begin to dry out, resulting in more friction and pain. How Fritz Physical Therapy helps: When relieving knee and hip pain, it is important to make sure that normal motion is restored. Our Physical Therapists at Fritz Physical Therapy are trained in evaluating your movement to determine the root of your problem, in addition to creating a treatment regimen specific to your pain, and restoring you to your normal mobility and strength. We have years of success in helping patients with their physical needs, eliminating their need for harmful drugs, expensive testing, or harsh surgeries. Our goal is to help you move and walk as comfortably as possible. Schedule a consultation with one of Fritz Physical Therapists today and get back on track to a pain-free life! www.fritzphysicaltherapy.com
DIY ICE PACKS: FOUR METHODS
1. (3) parts water to (1) part rubbing alcohol. This combination is recommended by physical therapists because it is cheap, it stays flexible, and it works perfectly. There is also minimal mess if there is a leak! Win/win. 2. Corn syrup – Yup. Plain old corn syrup. This one is nice because it stays the softest and flexible compared to the rest; however, if it were to leak, you’d be left with a sticky mess. 3. Liquid dish soap – You guessed it, another one-ingredient ice pack! This one doesn’t stay quite as flexible as the rest, but at least the mess won’t be sticky in the event of a leak. 4. (2) parts liquid dish soap to (1) part rubbing alcohol. This is very similar to the one above but stays a bit more flexible. To minimize the risk of leaking after repeated uses, make sure to double bag your ice packs in sturdy freezer bags with a double-lock seal. If you have a vacuum bag sealer, this is the perfect use for it. Source: https://www.mayoclinic.org/symptoms/hip-pain/basics/causes/sym- 20050684
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MAKE THE MOST OF SUMMER
1. GET OUTSIDE! This may seem like an obvious one, but not everyone has a strong interest in the outdoors. It can sometimes be difficult, especially on particularly hot or humid days. However, getting outside as often as you can boost your energy levels and get you some much-needed Vitamin D. 2. REARRANGE YOUR SCHEDULE. Does your schedule leave little time to fit in physical activity? Perhaps you have a full day of commuting to and from your 9-5 job, preparing your kids for summer camps, volunteering, and acting as a chauffeur while the kids are out of school. However, even adding in 30 minutes of physical activity into your busy routine can make a big difference in helping maintain your function. Try taking a walk during your lunch break, going to the gym in the morning before making your commute, or even treating yourself to an exercise class a couple of nights a week – you deserve it!
3. START SOMETHING NEW! Are you unsure about what you want to do in terms of staying active this summer? Try taking up a new hobby that’ll get you moving! There are several outdoor activities that’ll allow you to take advantage of the warm weather, such as beach volleyball, running clubs, kayaking, rock climbing, or hiking. Try your hand at some of these to see which suits you best! Any new physical hobby will help you get the exercise you need. Just make sure you keep up to date on the Covid-19 Recommendations in your area! 4. CONTACT US FOR HELP. At Blue Ridge PT, we want to make sure you stay safe this summer – we want you to be able to enjoy it! If you find yourself in any sort of pain, or if you’d simply like some extra motivational assistance, don’t hesitate to contact us. Our mission is to help you achieve a healthy mind, body, and spirit through our services, whether that be for physical therapy or fitness training. Whatever the case may be, we are here to help.
BUFFALO CHICKPEA TAQUITOS
• 1 tbsp balsamic vinegar • 1 tsp onion powder
INGREDIENTS • 1 tbsp vegetable oil • 1 medium-sized onion, chopped • 2 cloves of garlic minced • 1 bell pepper chopped • 1 1/2 cups cooked chickpeas • 1/2 cup tomato sauce (pasata) • 3 tbsp hot sauce • 2 tbsp plant-based milk
• 3/4 tsp coconut sugar • 1/2 tsp garlic powder • 1/2 tsp smoked paprika • 1/2 tsp ground cumin • 10 small flour tortillas • Sea salt & black pepper to taste • Chili powder to taste
DIRECTIONS Using a fork, roughly mash chickpeas in a bowl. Heat oil in a skillet over medium heat and add the chopped onion and bell pepper. Cook for 3 min, then add garlic and spice mix and sauté for 1 min. Add all other sauce ingredients and chickpeas to the pan and bring mixture to a boil. Let simmer on low heat for about 2-4 min, stirring occasionally, then turn off the heat. Add more chili powder to taste. Preheat oven to 410 degrees F (210 degrees C) and line a baking sheet with parchment paper. Place about 2 tbsp of the filling onto each tortilla and roll them up tightly. Place every tortilla seam-side down on the baking sheet, next to each other. Brush them with a little bit of vegetable oil (to make them even more crispy). Bake in the oven for about 15-20 min or until they are golden brown and crispy. Drizzle with vegan cheese sauce (optional). Enjoy with your favorite dip!
Exercise Essentials Try this simple exercise to help you feel better...
HAMSTRING STRETCH
While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Repeat 10 times on both legs.
The above exercise is designed to be performed under the instruction of a licensed physical therapist.
Exercises copyright of
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The staff at Fritz Physical Therapy is focused on keeping our equipment and facilities clean for you. To help prevent the spread of COVID-19, we want to also encourage our patients to help prevent the spread of coronavirus by: Keeping Your Health In Mind!
WASHING HANDS OFTEN
AVOID TOUCHING YOUR FACE WITH UNWASHED HANDS
STAYING HOME IF YOU ARE SICK
If you are feeling sick, we ask that you stay home and contact us to reschedule your appointment. Thank you!
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 Pennsylvania you have direct access to chiropractic care and physical therapy!
Improve your health naturally
Save time
Save money
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