HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
GET BACK IN THE RUNNING OVERCOMING HIP, LEG, & KNEE PAIN
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
• Overcoming Hip, Leg, & Knee Pain • Meet Our Team • Ankle Sprains and Physical Therapy • Exercise Essentials
Your hips, knees, and lower legs are tough—but injuries happen. Your hips and knees are your largest joints, supporting your body’s weight. They work in close coordination, giving us the mobility we need. Between arthritis, injuries and age, however, pain can flare up. If you’re experiencing hip, knee or leg pain, call us to schedule a closer look. Before you do, however, let’s examine the pain itself. What Causes Hip, Knee and Leg Pain? Hip, knee and leg pain are surprisingly common. Thus, their source can come from a variety of things. If you’re experiencing pain in any part of your leg, pinpointing the exact spot can help you determine the cause. Mayo Clinic has pinpointed several leading causes of hip, knee and leg pain. While many causes exist, the most likely are: • Arthritis GET BACK IN THE RUNNING OVERCOMING HIP, LEG, & KNEE PAIN
While some causes are more severe than others, a physician can identify each. As the body ages, joints become inflamed. Cartilage may wear down, reducing the “buffer” between bones. In some cases, limited blood flow may cause bone tissue death, or necrosis. Ifyou’reexperiencingredness, inflammationand immobilized joints, the condition may be severe. What Are the Symptoms? While leg pain is noticeable by a slew of symptoms, several stick out. Aching or stiffness around the hip, groin, back or thigh may be a sign of deeper problems. A decreased range of motion can also be a sign of deeper problems which may later result in hip, knee or leg pain. Sometimes, inactivity can contribute to immobility—and later pain. If you’re limping, lurching or are experiencing bad balance, contact a physician. While some hip, knee and leg pains go away, those lasting longer than several months may be hinting at a deeper issue.
• Tendonitis • Pinched nerves • Osteoporosis • Cancer
• Dislocation • Hip fracture • Sprains and strains
Have leg pain that just won’t go away? We want to help! Call us at 423-586-6866 or visit us online at www.stlukestherapy.com.
HOW PHYSICAL THERAPY CAN HELP OVERCOMING HIP, LEG, & KNEE PAIN
In many cases, physical therapy can help patients increase leg mobility. In doing so, they can stretch, flex and strengthen the muscles responsible for support. If a joint appears deformed, or if sudden swelling occurs, contact a physician immediately. A good physical therapy program can assist with post-operation treatment, too. If you’ve undergone treatment for osteoporosis, dislocation or a fracture, your therapist can help you reclaim full mobility—and a healthy lifestyle. 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.
Need help with your leg pain? We want to help! Call us at 423-586-6866 or visit us online at www.stlukestherapy.com.
MEET OUR TEAM: IRENE PACIA-MANALILI PHYSICAL THERAPIST Irenehasbeenaphysical therapist for26years,14 years of Out Patient Therapy.
HEALTHY RECIPE GRILLED SHRIMP TACOS WITH SRIRACHA SLAW
INGREDIENTS • 1/4 c. extra-virgin olive oil • 3 tbsp. freshly chopped cilantro • Juice of 3 limes, divided • kosher salt • Freshly ground black pepper • 1 lb. large shrimp, peeled and deveined • 1/4 head red cabbage, shredded • 1/4 c. mayonnaise • 1 tbsp. sriracha
She iscertified inLymphedemaManagement,LSVT, DryNeedling,andmanyothers.This fallsheexpects to complete her Manual Therapy Certification. Being a Physical Therapist is one of her biggest passions in life and there is not a day that goes by that she doesn’t say she loves being a Physical Therapist. Irene is married to Cedrick Manalili and they have twin boys that are attending college at this time. Irene enjoys: cooking, hiking in the Smokey’s, snowboarding,running,swimming,picnickingand watching movies.
• 4 medium tortillas DIRECTIONS
In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season withsaltandpepper.Addshrimp toabakingdishandpourovermixture.Tossuntil completely coated and let marinate 20 minutes. Meanwhile, make slaw: In a large bowl, toss cabbage with mayo, remaining lime juice and sriracha. Season with salt. Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side. Grill tortillas until charred, 1 minute per side. Serve shrimp in tortillas with slaw.
YOU CAN BE FREE OF YOUR HIP, LEG, & KNEE PAIN! CALL TODAY OR VISIT US AT WWW.STLUKESTHERAPY.COM
ANKLE SPRAINS AND PHYSICAL THERAPY ABOUT ANKLE SPRAINS
Keep up with your physical therapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call St. Luke’s & East Tennessee Rehab Center for a complimentary injury consultation. We will guide you so you can get back to the activities you love. • Industrial Rehab • Integrative Dry Needling • Lymphedema • Neck Pain • Nerve Function • Osteoporosis • Pediatric Therapy • Pregnancy • Rheumatoid Arthritis • Shoulder Pain • Wound Care HAS YOUR PA I N COME BACK? 1 2 3 • Anodyne Therapy • Aquamed Dry Hydrotherapy • Aquatic Therapy • ATM (Acute • Back Pain • Carpal Tunnel • Fibromyalgia • Graston • Hand Therapy • Incontinence Therapeutic Movement)
SHOE WEAR Wearing a good, supportive shoe is always best practice when walking and participating in sports. However, there is very little research to support high top shoes preventing ankle sprains. The best way to prevent ankle sprains is not what you put on your foot, but to strengthen the muscles around the ankle and hip.
Ankle injuries are the most common sports injury. It typically involves excessive inversion, or turning in, of the ankle. When this happens, the outer ligaments are stretched too much. WHAT CAUSES ANKLE SPRAINS? Did you know that hip weakness could cause repetitive ankle sprains? The largest hip stabilizer muscle, the Gluteus Medius, sets the positioning for the leg on down to the ankle. When this muscle is weak,
WHAT CAN PHYSICAL THERAPY DO?
Here at St. Luke’s & East Tennessee Rehab Center, we can evaluate your hip muscle strength, and
the leg loses proper positioning, and the ankle can invert more easily. Thus, many of the repetitive ankle sprains we see are due to the Gluteus Medius not firing the way it should during sporting activities. ANKLE SPRAINS AND BALANCE The tendons of the ankle contain
identify what is weak. Then, we will make a tailored treatment plan in order to strengthen the weak muscles, in order to support proper leg positioning.
Also, there must be a focus on proprioceptive training so that balance is improved. General balance
exercises are important, such as balancing on one leg on an uneven surface, but we also make sure that we devise balance exercises that simulate typical function for each patient. The specialized one on one care at St. Luke’s & East Tennessee Rehab Center allows for us to get you back to your sports and job quicker. Typically, the sooner a patient can begin physical therapy, the faster the recovery.
proprioceptors, which are neurons that sense movement and help to maintain and correct balance. Since ligaments, tendons, and the joint capsule may be affected after an ankle sprain, this injury can affect balance.
EXERC I SE ESSENT I AL S USE THIS EXERCISE TO RELIEVE KNEE PAIN
KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Repeat 6 times on each side.
901 E. Morris Blvd Morristown TN 37813 423-586-6866 1526 Bridgewater Lane Kingsport TN 37660 423-586-6866
407 Fourth Street Newport, TN 37821 423-586-6866
Always consult your physical therapist or physician before starting exercises you are unsure of doing.Page 1 Page 2 Page 3 Page 4
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