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.
N E W S L E T T E R Discover Effective HIP & KNEE PAIN RELIEF
See Inside
• Do You Need Physical Therapy? • Exercises & Mental Health • Success Stories • A Stretch To Relieve Hip Pain • Healthy Recipe
clintoncountymedicalcenter.com
N E W S L E T T E R
Discover Effective HIP & KNEE PAIN RELIEF
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.
If you’re suffering from pain, call us at 989.224.3000 (ext. 625) or visit clintoncountymedicalcenter.com today!
Do You Need 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.
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.
EXERC I SE & MENTAL HEALTH
condition faster, but you may also be able to interrupt the flow of constant worries running through your head. Exercise and ADHD. Exercising regularly is one of the easiest and most effective ways to reduce the symptoms of ADHD and improve concentration,motivation,memory,andmood. Physicalactivity immediatelyboosts thebrain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention. When you’re under the cloud of an emotional disorder and haven’t exercised for a long time, settingyourselfextravagantgoalslikecompleting a marathon or working out for an hour every morning will only leave youmore despondent if you fall short. Better to set yourself achievable goals and build up from there.
Exercise and depression. Maintaining an exercise schedule can prevent you from relapsing. It promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelingsofcalmandwell-being. Italso releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Exercise can also serve as a distraction,allowingyouto findsomequiettime to break out of the cycle of negative thoughts that feed depression. Exercise and anxiety. Anything that gets you moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out.Byaddingthismindfulnesselement—really focusing on your body and how it feels as you exercise—you’ll not only improve your physical
FREE CONSULTATION!
Schedule your FREE consultation with a physical therapist by calling 989.224.3000 (EXT. 625) and mentioning this coupon!
� Sit for longperiods comfortably � Walk for longdistances � Liveanactive&healthy life
� Movewithoutpain � Bendandmove freely � Balanceconfidently andsecurely
Call us at 989.224.3000 (EXT.625) or visit clintoncountymedicalcenter.com
SUCCESS STORIES Hear what our patients are saying
EXERCISE ESSENTIALS Try this exercise to help keep you moving
RELIEVES HIP PAIN
“Being in constant pain is not a fun thing to experience. My experience with CCMC Physical Therapy was awesome! The staff was friendly and they do a good job at what they do. My life has improved since receiving treatments and I would recommend their services. They work with you and are very supportive in getting you back on your feet quickly and safely.” - ReubenM.
STRAIGHT LEG RAISES While lying or sitting, raise up your leg with a straight knee and your toes pointed upward. Hold 2 seconds, repeat 10-20 times on both legs.
If you’re suffering from shoulder, elbow or other pain and think you may benefit from physical therapy, call 989.224.3000 (ext. 625) or visit clintoncountymedicalcenter.com today!
HEALTHY REC I PE
Blackened Chicken With Avocado Sauce
INGREDIENTS • 4 (4 oz) chicken breasts • 2 tbsp blackened seasoning • ½ cup plain, Greek yogurt • ½ avocado • 1 tsp lemon juice
• ½ tsp garlic powder • ⅛ tsp salt • 2 tbsp green onions, thinly sliced
DIRECTIONS
Placethechickenbreastsandblackenedseasoning ina largeresealablebag.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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