South Toledo PT: Effective Hip and Knee Pain Relief

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

BEINGGRATEFUL ISGOOD FOR YOU!

GRATITUDE AND HEALTH Feeling thankful can improve your health in both direct and indirect ways. Some research shows that the experience of gratitude can induce a sense of relaxation, improve the immune system, and decrease blood pressure. But grateful people also tend to cultivate better health habits, like eating more nutritious food, exercising, and avoiding risky behaviors. In addition, the optimism that stems from gratitude can create a healing attitude. GRATITUDE AND JOY Robert Emmons, an internationally renowned scientific expert on gratitude, has found that acknowledging the good in life has a tendency to amplify positive emotions, such as joy and contentment, because it helps us slow down. Consider the last time you had a good cup of coffee—did you pay attention to the warmth of the cup on your hands? It’s easy to ignore these small moments of positivity in our day as we rush from one activity to another, but stopping to appreciate themmakes themmore powerful. GRATITUDE AND RESILIENCE Practicing gratitude can also make you better equipped to handle the difficulties of life that inevitably arise. Even despair can be mitigated by the experience of appreciation for the good, however slight it might be. Emmons, R. (2010 November 16). Why gratitude is good. Greater Good. Retrieved from http://greatergood.berkeley.edu/article/item/why_gratitude_is_ good . Emmons, R.A., Stern, R. (2013). Gratitude as a psychotherapeutic inter- vention. Journal of Clinical Psychology; 69(8), 846-855. Excerpts taken from https://www.takingcharge.csh.umn.edu/10-ways-be-more-thankful-person

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

EFFECTIVE HIP & KNEE PAIN RELIEF “It’s Time To Handle Simple Chores Without Pain!”

Inside: • 4 DIY Tests of Leg Strength & Flexibility

• FREE Joint Pain Analysis

• Relieve Hip Pain In Minutes

• Patient Success Spotlight

Reclaiming Your Stride with Physical Therapy Is an acute or chronic injury holding you back from completing activities you love? If so, you’re not alone. Millions of people struggle with walking, exercising, and simply moving around throughout their day-to-day lives because of hip and knee pain. Getting back to pain-free function often requires physical therapy, which can accomplish a lot more than simply relieving your symptoms. A physical therapist can help you better understand your body mechanics, which will help improve your overall level of function.This will also empower you with the knowledge you need to move around safely, which will aid in reducing the risk of future injuries. One concept that a physical therapist can help you understand is the analogy of your body as a spring. Like a spring, your body stores and releases energy as you walk, and depends on flexibility, strength, and balance to work effectively

and efficiently. If any of these three factors are negatively affected (due to illness, injury, or stress), a lot of excess energy is expelled while moving around, resulting in an increase in tension and inflammation in muscles, joints, and other connective tissues. This leaves an individual with pain, fatigue, and tissue damage to joints, muscles, tendons, and other connective structures within their lower backs, hips, and legs. A Practical Solution to Hip and Knee Pain A physical therapist is highly trained in a diagnostic skill called gait analysis. By watching an individual walk and evaluating all components of their gait, our physical therapists can identify all the factors contributing to gait dysfunction, including which muscles and joints are weak, or not moving properly. Based on this analysis, a customized treatment plan will be created that will help address these factors, resolve symptoms, and prevent recurring dysfunction!

Patient Success Spotlight

“I recently went to South Toledo Physical Therapy after having my right hip replaced. When I started, I was in severe pain and had trouble being on my feet for more than a couple minutes, even with my walker. Within a week and a half, I was able to lose my walker and my pain was nearly gone! I am now able to take walks outside without pain or fear of my leg giving out. I want to thank Aaron and his staff for all they did for me!” - Janet S. I was able to lose my walker!

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“Physical Therapy Can Restore Range Of Motion!” TRY THIS! 4 DIY TESTS OF LEG STRENGTH & FLEXIBILITY

These four simple tests can help you figure out if your legs are functioning properly. Difficulty with or an inability to perform any one of these tests may indicate a problem with flexibility or strength in your hips and legs (and may be contributing to your hip or knee pain). A word to the wise: be cautious when doing these tests. If any movement causes undue pain or discomfort, then stop. Likewise, do not perform these tests if you’ve had a hip replaced. 1. To test hip and lower back flexibility: touch your toes from a standing position. 2. To test hip flexibility: sitting in a chair, place one ankle on top of the opposite knee. Then retest on the other side. If one knee stays up much higher compared to the other, this suggests asymmetry in hip mobility. 3.To test hip strength and flexibility: standing with your feet about shoulder width apart, squat down as low as you can go. Hold onto something sturdy for support (like a countertop). You should be able to keep your feet flat on the ground with your knees tracking out over your toes, and your back stabilized. 4. To test lower body balance: place one foot in front of your other foot as if you were walking a tightrope. Freeze in this position, and see if you can hold it for 10 seconds without holding on to anything or losing your balance (stand near a sturdy surface, such as a countertop, in case you need external support).

Put YourselfTo theTest--And Let Our PhysicalTherapyTeam Help You Perform Your Best! So, how’d you do? If any of these tests didn’t go as well as you would have liked, then we encourage you to consult with one of our physical therapists. Our team can help you pinpoint specific problem areas (including ones that may be hidden to you), such as muscle weakness, inflexibility, or impaired neuromuscular control, which could be contributing to your acute or chronic pain. Don’t hesitate: we’re here to help. You can rediscover what it means to live a pain-free and active lifestyle with help from our comprehensive Spine Program and other therapeutic services by calling our team today!

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Healthy Recipe: Hot Apple Cider

INGREDIENTS • 1 (64 fluid ounce) bottle apple cider • 3 cinnamon sticks

• 1 teaspoon whole allspice • 1 teaspoon whole cloves • 1/3 cup brown sugar

DIRECTIONS In a slow cooker, combine apple cider and cinnamon sticks. Wrap allspice and cloves in a small piece of cheesecloth, and add to pot. Stir in brown sugar. Bring to a boil over high heat. Reduce heat, and keep warm.

• Cost Effective • Non-invasive • Safe & Natural • State-of-the-art Facility Features of Physical Therapy: DO YOU HAVE JOINT PAIN?

Refer A Friend

Mention This Coupon To Receive A FREE Joint Pain ANALYSIS

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

Who Do You Know That Needs Our Help? � Move without pain � Bend and move freely � Balance confidently & securely � Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle If you know someone suffering with aches and pains, give the gift of health! Refer a friend or family member and receive a $35 dollar Visa gift card! Just pass along this newsletter and have them call us directly to schedule an appointment. When they call have themmention your name to receive your gift card. www.southtoledopt.com

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Call Today! 419-380-9316

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Relieve Hip Pain In Minutes Try this movement if you are experiencing hip pain.

HIP ADDUCTION - SIDELYING While lying on your side, slowly raise up the bottom leg towards the ceiling. Keep your knee straight the entire time. The top leg should be bent at the knee and your foot planted on the ground supporting your body. Repeat 10 times. Helps hips

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