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
KICK AWAY THE PAIN EFFECTIVE
SOLUTIONS FOR YOUR KNEES & HIPS
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N E W S L E T T E R
Center for Physical Therapy and Exercise CPTE
Kick Away the Pain Effective Solutions for Your Knees&Hips
INSIDE : • Kick Away the Pain 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 tomove 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.
• Patient Success Spotlight • Relieve Leg Pain In Minutes
• How Can I Tell If I Need Physical Therapy?
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 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.
SCHEDULE A CONSULTATION TODAY GET RID OF YOUR LEG PAIN!
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HowCan I Tell If I Need Physical Therapy?
Are you moving like you should be? Your hips andkneesareessential toeverydaymovement; 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 thatyouaremoving,causingyou tochange 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. Ifyou’veexperiencedanyhiporkneepainand 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,oronekneeconstantlymustbe 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 therapymaybehelpful 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.
Why the Pain Neuroscience Education (PNE) Method Helps
Eating Right Never Tasted So Good! Current research suggests that approximately 25% of the populations in the developed world experience chronic pain. In the US, it is currently estimated that approximately 116 million Americans have persistent pain. Treating people with chronic pain is difficult and poses significant challenges for clinicians. PNE is relatively new and describes an educational intervention that aims to reduce pain and disability by explaining the pain experience to a patient. Equal time is given to educating the patient about their pain, while treating underlying ailment relating to that pain. PNE sessions are accompanied by prepared visuals, examples, metaphors, and workbooks with reading/question- answer assignments to better help each patient understand the pain they are experiencing. In all cases PNE is preceded, combined, or followed by various therapeutic activities, including; • Manual Therapy • Soft Tissue Massage
• Neural Tissue Mobilization • Spinal Stabilization exercises
• Home Exercises • Circuit Training • Aerobic exercise
Current best evidence research indicates that when a clinician educates a patient about the neuroscience of their pain experience and the patient truly understands it, they experience less pain over time, have less disability, move better, and perform better with rehabilitation with better outcomes.
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STRAWBERRY & BANANA POPSICLES INGREDIENTS • 1 pound strawberries, washed and stems removed • 1 large, ripe banana • 1/2 cup vanilla yogurt • 1/2 cup milk • sugar to taste (optional: let the fruit do the work instead!) DIRECTIONS Add the strawberries, banana, milk, and yogurt to the bowl of a food processor or blender and blend until smooth. Taste and add sugar if needed, depending on the ripeness of your fruit and your taste preferences. Pour the liquid into popsicle molds (or even paper cups), insert the handles, and freeze until firm, generally overnight. Enjoy frozen the next day.
1. Harvest Your Herbs. Herbs tend to have higher levels of antioxidants and other phytonutrients than other types of vegetables. So even though we tend to eat them in relatively small quantities, herbs can add a lot of nutrition to foods. 2. Become A Soup. Getting into the habit of making a big pot of soup every weekend is a great way to improve your nutrition all week long. If you’re using a pressure cooker or slow cooker, they also need very little supervision while they are cooking. 3. Make a New Fermented Friend. Probiotic foods help to promote the growth of helpful bacteria in your gut. Good gut bacteria can aid in digestion, nutrient absorption, and help you maintain a healthy weight. 3 TIPS TO IMPROVE NUTRITION IN THE FALL Fun & Games SUDOKU
Recipe Courtesy : Melissa @ www.blessthismessplease.com
Relieve Leg Pain In Minutes Try this movement if you are experiencing pain.
Helps Balance & Mobility
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SINGLE LEG STANCE (FORWARD) 1. Stand on one leg and maintain your balance. 2. Hold your leg out in front of your body for 10 seconds. 3. Return to original position. 4. Switch legs and repeat 6 times. 5. Be sure to maintain a slightly bent knee on the stance side.
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The object is to place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once.
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