PhysiotherapyCenterLTD_Find Relief for Your Knee & Hip Pain

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

JULY 2020

Find Relief for Your Knee & Hip Pain. KICK BACK AND RELAX!

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

JULY 2020

INSIDE: • How Physiotherapy Helps • Natural Ways to Boost Your Immunity • Physiotherapy Can Help You Stay Active • Improve Your Strength • 3 Immunity-Boosting Recipes CALL IN! Call for your FREE ACHES & PAINS ANALYSIS Call us today to schedule your first step out of pain! (345) 943-8700

Find Relief for Your Knee & Hip Pain. KICK BACK AND RELAX!

Have you ever thought about how amazing our ability to walk is? It is a complex system of muscles, nerves, and joints working together in harmony to lift you up. But what if you experience pain while walking? If you experience hip, knee, or leg pain, it could mean that the complex system of your gait has been affected in some way or another. For more information regarding how our treatments can help you, give us a call today! What causes knee and hip pain? Knee and hip pain occurs when the joints and muscles surrounding those areas lack their normal function. If the joint isn’t functioning properly, it can alter one’s mobility, which will increase pressure on the area. This can cause the area to become inflamed, thus resulting in 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.


When relieving knee and hip pain, it is important to make sure that normal motion is restored. Our physiotherapists at The Physiotherapy Center 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 our physiotherapists today and get back on track to a pain-free life! Four DIY ice packs for when your joints are burning after all that walking: 1. (3) parts water to (1) part rubbing alcohol. This combination is recommended by physiotherapists 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 too (1) part rubbing alcohol. This is very similar to the one above but stays a bit more flexible. Refer A Friend Care enough to share how physiotherapy helped you? Who do you know that could benefit from therapy? Send them our way! They will thank you, and so will we.

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.


Improve Your Strength. Helps to strengthen core.

Plank Forearms & Knees

Exercises copyright of

Refer a friend to our clinic and receive a FREE 1/2 Hour Therapeutic Massage .

Position yourself on forearms and knees. Make your body flat as a plank from head to feet. Keep trunk engaged, do not let lower back arch. Hold for 30 seconds and repeat as needed.

Aches & Pains? We Offer FREE Screenings Helping You Get Back To Better Again!

25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007 Phone: (345) 943-8700



Cal l Today (345) 943-8700


Beet, Carrot, and Apple Juice

INGREDIENTS • 2 Beets peeled and quartered • 3 Carrots washed

• 1 Green Apple washed and halved • 1 Small Knob of Ginger peeled • 1 Lemon

Green Juice

INGREDIENTS • 4 cups Spinach or Kale washed • 4 stalks Celery washed • 1 Green Apple washed and halved

• 1 Green Pear washed and halved • 1 bunch Parsley optional • 1 Lemon

Carrot, Orange, and Ginger Juice

INGREDIENTS • 4 Carrots washed

• 2 Oranges peeled • 1 Small Knob of Ginger peeled

DIRECTIONS These 3 Immunity Boosting Juices are healthy and taste delicious. Start with scrubbing and washing all of your fruits and vegetables and lay them to dry on a towel. While the ingredients are drying, ready a quality juicer. Line your pulp catcher with a produce bag for easy clean-up. To avoid messing up your clothes (especially with the beets), wear an apron. You also need three containers to store each juice individually. Make these juices according to your juicers instructions.

When adding lemon in a juice, squeeze it in at the end and stir it to combine. Enjoy the refreshing taste and boost of nutrients in these yummy juices! Always clean your juicer properly before putting it away, and be sure to experiment with different flavors!


Attention Knee & Hip Pain Sufferers!

Do you need help finding relief from your pain?

• Decrease your pain • Increase your strength • Increase your activity level We can help:

• Increase your flexibility • Improve your health • Get back to living

Mention or Bring in This Coupon Today For a FREE Knee & Hip Pain Consultation

Call Today: (345) 943-8700

Offer valid for the first 25 people to schedule. Expires 08-30-20.


5. Consume Essential Fatty Acids The benefits of essential fatty acids are almost endless: improved cardiovascular health, muscle tissue maintenance, mental and cognitive improvement, and reduced inflammation. Fish and seafood are generally the best sources of essential fatty acids, especially salmon, mackerel, albacore tuna, trout, sardines, and swordfish. If you don’t like or have access to these foods, an Omega-3 (fish oil) supplement can ensure you’re fueling your body with the essential fatty acids it needs. 6. Skip Added Sugar Sugar can temporarily halt your immune system’s ability to respond to challenges, so focus on cutting foods with high levels of sugar and added sugars. “Added sugar” is sugar that doesn’t naturally occur in a food, such as artificially sweet treats like candies, cookies, and cakes. Added sugar can even sneak into places you don’t expect, like flavoured yogurt, sauces, and granola. 7. Move For 30-60 Minutes Each Day Whether it’s a bodyweight and resistance band workout, a long walk, bike ride, or run (if you’re able), the benefits of movement and exercise are endless: improved mood, reduced insulin sensitivity, increased energy, and improved cardiovascular health – just to name a few. Remember to avoid repeated overexertion since it can compromise your immune system, but make healthy movement a daily priority. Get up and get moving – for a minimum of 30 minutes or more every day. Take care of your body by making time for exercise. Keep up you regular physical therapy, aquatic therapy, pilates, and massage treatments to keep you pain free and moving freely. 8. Get Extra Vitamin C The benefits of Vitamin C on your immune system are well known – it boosts white blood cell production and improves the effectiveness of these infection-fighting cells. Great sources of Vitamin C include oranges, grapefruit, kiwi, broccoli, and green leafy vegetables like kale and spinach. Consider supplementing with 600 mg of Vitamin C per day if you’re not able to regularly consume those nutrient-rich foods. (Continued on the reverse side)

Today it’s more important than ever to give your body everything it needs to help support your immune system. Here are 12 things you can do every day to help maintain a healthy immune system: 1. Keep a Positive Mindset A positive mindset doesn’t mean you ignore life’s difficulties and challenges – it means you approach them in a more constructive and positive way. A positive mindset has been linked with lower rates of depression, resistance to the common cold, and better cardiovascular health. 2. Stay Hydrated The human body is mostly water, and our brain and muscles are up to 75% water. Water is found in every cell, tissue, and organ in the body – that’s how important it is. Proper hydration improves brain function, helps deliver oxygen to the body, lubricates joints, and is essential for cell growth, replication, and survival. It’s best to drink water with electrolytes, since the electrolytes help the water permeate our cells, thereby improving absorption. Aim to drink at least half your body weight in ounces of water each day (and more if you are active or sweating). 3. Eat Your Vegetables Vegetables (and fruits) are loaded with vitamins and minerals that help support immunity, including vitamins C, B6, and E. Vegetables that are particularly rich in these nutrients include yellow bell peppers, kale, broccoli, spinach, peas, potatoes, carrots, and avocados. Quercetin (a flavonoid found in onions, grapes, capers, and black and green tea) is believed to have antiviral properties. Try to consume vegetables as much as possible daily, and remember to eat your vegetables raw or lightly cooked, as this helps retain nutrients and ensures that you’re getting everything your body needs. 4. Consume Vitamin D Vitamin D plays a key role in immune health. When you are deficient in vitamin D, you may have an increased risk of respiratory infection. Spend time outside whenever possible, consume natural foods like fatty fish and yogurt, and consider taking a supplement to ensure you are getting as much as you need every day.

PHYSIOTHERAPY CAN HELP YOU STAY ACTIVE Physiotherapy is a great way to make sure you are still in optimum health and your body is strong during this time. Physiotherapy can not only help the body heal as quickly as possible, but it can also help combat illness. The individualized stretches and exercises we prescribe for your treatment plan are great ways to boost your immune system. When your body is in shape, it quite literally has more strength to fight off unwanted viruses. Aiming for at least 20-30 minutes of physical activity a day can help strengthen not only you, but your immune system as well. The sedentary lifestyle that many people have experienced since the beginning of COVID-19 can actually lead to more aches, pains, and discomfort than one may think. Your body, quite simply, was made to move! It can be difficult to find the motivation to get your daily physical activity while sitting at home. Luckily, there are several easy exercises you can do on your own to relieve your pain and get moving! Single Knee to Chest Stretch

(Continued from the reverse side)

9. Get Zinc Zinc plays a critical role in our immune system and people who are deficient in zinc are more susceptible to pathogens. Great sources of zinc include shellfish (like oysters), red meat, chickpeas, lentils, and pumpkin seeds. Identify a few foods you like that contain zinc, and ensure you’re regularly eating those foods to avoid a zinc deficiency. If you don’t eat zinc-rich foods, you may want to consider supplementing with 15 to 30 mg of zinc per day to ensure you’re getting enough in your diet. 10. Eat Lots of Protein Antibodies and your immune system depend on protein, and it’s a critical component in your body’s process of building and repairing tissue. Seek lean protein whenever possible, especially turkey, fish, and chicken. Plant-based proteins from nuts, seeds, and legumes are another good source, as are clean, high-quality protein supplements. Aim to consume half your body weight in grams of protein each day. 11. Sleep! Inadequate sleep can negatively impact your immune system and increase the likelihood of getting sick. Even as little as one hour less sleep per night can have an impact. Turning off all your electronic devices at least a half-hour before bedtime will quiet your mind, and help switch your focus from surfing the web to something relaxing and serene. Get at least 8 hours or restful sleep per night, and allow your brain and body to fully recover by committing to a nightly routine and a consistent bedtime. 12. Add Probiotics to Your Diet A balanced digestive system is necessary for optimal health, and probiotics help keep your digestive system in balance. You can get probiotics from a supplement or from fermented foods like yogurt and kefir. Research indicates that probiotics can contribute to healthy immune function, improve absorption of nutrients, aid digestive health, and protect you from harmful microorganisms.

While lying on your back, hold your knee and gently pull it up towards your chest. 8-10 times on both sides. Clamshells Lie on your side with your hips at 45 degrees and knees bent to 90 degrees. Rotate your hips and knees apart (like a clam opening) while keeping your heels together. Return to starting position and repeat on the other side. You should feel a stretch in the outer hip of your top leg.

Essentially, at The Physiotherapy Center, we are still here to help you with whatever you may need. Our aim is to help you stay healthy and strong. Give us a call today at (345) 943-8700.

25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007

Phone : (345) 943-8700 Fax : (345) 943-8701

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