Limitless PTS: Effective Hip & Knee Pain Relief

THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY

EFFECTIVE HIP & KNEE PAIN RELIEF

Mark Twain once said that growing old is an issue of “mind over matter,” but if you struggle with hip or knee pain, then you know that this isn’t true at all. Hip and knee 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. (continued inside)

INSIDE : • Effective Hip & Knee Pain Relief • Who Needs Physical Therapy?

• Healthy Tips • Patient - Client Success Story

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THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY

EFFECTIVE HIP & KNEE PAIN RELIEF

(continued from outside)

INSIDE : • Who Needs Physical Therapy? • Patient - Client Success Story There is an endless list of reasons as to why hip or knee 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. When you are dealing with a hip or knee 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.

• Exercise Of The Month • Healthy Tips

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. 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 the way that you walk. Other times, prolonged pain can cause you to stop doing movements that you need for your work and recreational activities!

THE SAME GREAT PHYSICAL THERAPY YOU KNOW AND LOVE

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QUAD STRETCH Begin by standing tall with one foot on the seat of a chair and the other foot firmly on the ground. With your foot on the chair, slowly push your hip forwards until you feel a stretch in the front of your thigh. Hold for 10 seconds then repeat 5 times. Stretches Quads www.simpleset.net EXERCISE OF THE MONTH Try this movement if you are experiencing leg pain

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 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.

HEALTHY TIPS For Your 4th Of July Party!

To many of us, it’s not just about celebrating our great nation and proudly displaying your red, white and blue but it’s also about spending time with family and friends, being outdoors and of course seeing the fireworks! Here are 3 Tips for a healthy 4th of July: Wear Sunscreen: Although being outside in the sun is a great way to absorb some healthy Vitamin D, make sure to use sun protection from harmful UVA and UVB rays. Studies show that sunburns increase risk of skin cancer by 12 times! Eat Light: No one wants to eat a heavy filling meal when you’re outside in the heat. So make salads and sides the main course. Grill your meal. You will probably be snacking all day, so make healthy snacks like veggie sticks readily available. Stay Hydrated with Water: No matter where you are in America, July is hot! Be sure to drink plenty of water and keep your body from overheating, and stay away from caffeinated and sugary drinks that dehydrate you. Keep plenty of fresh fruit on hand too as fruit is packed with vitamins, fiber and water.

CALL US TODAY IF YOU ARE EXPERIENCING ANY PAIN

LIMITLESS TRAINING CENTER INTRODUCTION: Here at Limitless Physical Therapy Specialists we are committed to reshaping healthcare by emphasizing prevention through a healthy lifestyle, and making exercise the first treatment for musculoskeletal pain. We are continually working to grow a community of like-minded individuals, including doctors of physical therapy and personal trainers, to offer a variety of safe and effective exercise options. We are confident that we have developed a class option to meet your fitness needs. LIMITLESS - STRENGTH: STRENGTH was designed with the help of physical therapists to be a safe and effective way to improve strength that helps you live life without getting injured. This class uses a steady progression to show measurable results from week to week. You will use a combination of strength training, mobility work, and skill development of functional movement. LIMITLESS - TRANSFORM: TRANSFORM is all about putting in hard work to see a BIG change in your body.This is a high intensity class that will get your heart rate up and keep you working hard for the whole time.The instructor will utilize interval training, strengthening, mobility, and cardiovascular training to push you through your limits. We are constantly changing up the routine to keep the exercises fresh and your body working hard. LIMITLESS - FUNCTION: FUNCTION is a high intensity, function-based strength and conditioning program. Trainers utilize a combination of Olympic weight-lifting, gymnastics skills, odd object lifting, jumping, running, mobility work, and metabolic interval training. The emphasis of FUNCTION is building real life strength, endurance, power, and coordination. LIMITLESS - ELITE: ELITE is a program designed for the young athlete. Participants will focus on motor control, skill development, flexibility, strength, and power. Depending on the age/development of the individual, we will be working on competence with Olympic weight-lifting.The programing for ELITE is adapted for athletes in season vs. off season. Additionally, we have built- in evidence-based, sport-specific injury prevention drills into the workouts. LIMITLESS - JUNIORS: This is a fun, fast paced hour-long class for kids designed to encourage a healthy, active lifestyle. We incorporate movement literacy, gymnastics skills, running, jumping, and flexibility in a fun, game-like setting. Kids will work hard while making fun with their friends a priority. LIMITLESS - PERSONAL TRAINING: Description: This is a very focused one-on-one training with a highly skilled personal trainer.This gives individuals the most attention possible in a training setting to ensure correct form and to help you reach your specific goals.

Patient - Client Success Story

“They genuinely care about you as a person.” “Dan and his entire staff provide a warm and friendly atmosphere for anyone’s physical therapy needs. They are extremely knowledgeable in treating your physical problems but also take into consideration your overall health and well-being. They genuinely care about you as a person. My husband, son and myself have all been patients at Limitless Physical Therapy Specialists for back pain, sports injuries, knee surgery and shoulder surgery. We love the results that we have seen and would recommend Limitless Physical Therapy Specialists for your PT needs.” - Diane K. Refer A Friend

Who Do You Know That Needs Our Help?

Do You Have Friends Or Family Unable To Do The Following:

LIMITLESS - CORPORATE: This is a custom-fit program that could potentially include nutrition counseling, group or individual exercise classes, stretching programs, and functional lifting.

� Move without pain

� Sit comfortably for long periods

� Bend & move freely

� Walk for long distances

If any of the classes above sound like a perfect fit for your lifestyle, give us a call today at (585) 869-5140 OR visit us online at: Class times and details can be found on our website www.limitlesspts.com

� Balance confidently & securely

� Live an active & healthy lifestyle

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