Health & Wellness Newsletter by Bridle Trails Physical Therapy
Health &Wellness The Newsletter About Your Health And Caring For Your Body
“End Your Vacation Without Fear Of Pain!” 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. (continued inside) EFFECTIVE HIP & KNEE PAIN RELIEF
Health & Wellness The Newsletter About Your Health And Caring For Your Body
“Run Without Any Pain!” EFFECTIVE HIP & KNEE PAIN RELIEF
INSIDE:
• Who Needs Physical Therapy? • Healthy Recipe • Relieve Hip Pain In Minutes • Patient Success Spotlight
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. Look inside to learn more about our programs and say goodbye to those aching joints!
(continued from outside) 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.
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WHO NEEDS PHYSICAL THERAPY?
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. • 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
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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. 9 5 2 1 9 6
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INGREDIENTS • 4 tbsp extra-virgin olive oil • 1 tsp grated lemon • 1 tbsp lemon juice • 1/2 tsp minced garlic • 3/4 tsp kosher salt • 6 (6-ounce) red snapper fillets Red Snapper
Eating Right Never Tasted So Good!
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• 1/4 cup sliced red onion • 2 ounces pecorino Romano cheese • 6 lemon wedges
• 1/4 tsp black pepper • 5 ounces baby arugula
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DIRECTIONS Combine 3 tablespoons oil, rind, juice, and garlic in a large bowl, stirring well with a whisk. Stir in 1/4 teaspoon salt. Sprinkle fish with remaining 1/2 teaspoon salt and pepper. Heat a large nonstick skillet over medium-high heat. Add 1 1/2 teaspoons oil to pan; swirl to coat. Add 3 fillets, skin side down; reduce heat to medium, and cook 5 minutes or until skin is golden and crisp. Turn fillets; cook 3 minutes or until done. Remove fish from pan; keep warm. Wipe pan clean; repeat procedure with remaining oil and remaining 3 fillets. Add arugula to dressing; toss. Top with onion and cheese. Serve salad with fillets and lemon wedges.
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Courtesy of: http://www.myrecipes.com/recipe/red-snapper-arugula-salad
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Patient Success Spotlight Excellent results speak for themselves!
DISCOVER HOW TO LIVE PAIN-FREE
ATTENTION Pain Sufferers Get Easy Relief For Your Pain With A Simple Click... It’s time to get Bridle Trails Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to a therapist 2. Discover why your pain has come back 3. Get your custom recovery program At Bridle Trails Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.
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“Because of the excellent care I’m receiving at Bridle Physical Therapy, I am getting stronger and can now walk. When I first came here, I got a list of strengthening exercises for my knee which I think helped speed up post operation recovery time. I had tripped on uneven pavement and broke my hip. This was not a fun thing to endure, but Cole and Paul encouraged me, helped with swelling and once more got me back on my feet. I am sure there are other good therapists, but I will never go anywhere else if I have a choice. Excellent results speak for themselves.” - Ingrid M. 3 7 1 8 2 9 7 2 6 8 4
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7 1 Relieve Hip Pain In Minutes Try this movement if you are experiencing hip pain.
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Strengthens hips
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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.
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3 HIP HIKES While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side. Then return the pelvis/leg back to a leveled position. Repeat 3 times. 5 8 2 9
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Go to www.bridletrailspt.com, and scroll down to the middle of the page for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today! You can find the FREE Hip, Knee and Leg Pain ebook download on our homepage at: www.bridletrailspt.com
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CALL TODAY! 425-889-0776
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