Newsletter by Rocky Mountain Physical Therapy
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HIP, KNEE & LEG PAIN
INSIDE : • What Are the Symptoms? • Healthy Recipe
• Exercise Of The Month • Patient Success Spotlight
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HIP, KNEE & LEG PAIN
FREE PT CONSULTATION
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
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• Dislocation • Hip fracture • Sprains and strains • Tendonitis • Pinched nerves • Osteoporosis • Cancer
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 flowmay cause bone tissue death or necrosis. If you’re experiencing redness, inflammation and immobilized joints, the condition may be severe.
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WHAT ARE THE SYMPTOMS?
KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee down towards the ground. Repeat 6 times on each side. Stretches Knees EXERCISE OF THE MONTH How Physical Therapy Can Help. 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 While leg pain is noticeable by a slew of symptoms, a few 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.
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. Sources: https://www.mayoclinic.org/symptoms/hip-pain/basics/when-to-see-doctor/sym- 20050684 https://www.everydayhealth.com/hip-pain/hip-pain-and-your-body.aspx https://www.health.harvard.edu/pain/knees-and-hips-a-troubleshooting-guide-to-knee-and- hip-pain
This exercise is designed for pain prevention call your therapist if you are experiencing any pain!
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HEALTHY RECIPE Spiced Oatmeal and Apple Bars
• 1 cup apple cider • 1/2 cup packed dark brown sugar
INGREDIENTS • Cooking spray • 2 1/2 cups old-fashioned oats • 1/2 cup all-purpose flour
• 1 tsp baking powder • 1 1/2 tsp ground cinnamon • 1/4 tsp salt • 2 large apples, peeled, cored, and finely chopped
• 1 large egg, beaten • 3 tbsp butter, melted • 2 tsp vanilla extract
INSTRUCTIONS Preheat oven to 350°F. Line a 9x13-inch baking pan with parchment paper and coat paper with the cooking spray. In a medium bowl, combine the oats, flour, baking powder, cinnamon, and salt. Add the apples to a large bowl with the apple cider, brown sugar, egg, butter, and vanilla. Stir to combine. To a large bowl, slowly stir in dry ingredients until incorporated. Transfer mixture to baking pan. Place another sheet of parchment on top of the mixture and press down firmly into an even layer and into corners. Remove the top piece of parchment. Bake 30–35 min., until golden brown. Let cool and use parchment paper to lift from the pan. Cut into 16 bars and store in a sealed container.
Source: https://www.savoryonline.com/recipes/208591/spiced-oatmeal-and-apple-bars
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PATIENT SUCCESS SPOTLIGHT
Central Fort Collins Loveland – Orchards
(970) 305-5070 (970) 702-2507 (970) 460-0066 (970) 672-8875 (970) 460-0066 (970) 301-4596 (970) 568-8461 (970) 775-2429
Windsor Greeley
South Fort Collins
Johnstown
Windsor (Pediatric) Greeley (Pediatric)
“This has been an experience I will continue to benefit from in the future!” “My experience at Rocky Mountain Physical Therapy has been very beneficial for me. They helped heal my knee and showed me what exercises I can do to build my strength. I also appreciated them answering my questions about other activities outside of therapy. If it’s okay for me to do the activities, and that it’s okay to experience certain things during those activities. This has been an experience I will continue to benefit from in the future! Thanks!” - Alex S.
BENEFITS OF BLOOD FLOW RESTRICTION
Blood Flow Restriction Training (BFRT) uses a unique tourniquet system that looks like a blood pressure cuff that can be applied to the arm or leg. When the cuff is inflated to a specific pressure (depending on the needs of the athlete), it will reduce blood flow to the working limb. How is this beneficial?
STAFF FEATURE
Reducing blood flow to the muscle allows you to work the muscle hard without putting a significant amount of weight on your arm or leg. The use of BFRT is quick and happens at various intervals during an exercise—8 minutes per move. Common injuries that benefit from BFRT are: • Post-operative care for the arms and legs • Tendon injuries • Quad or hamstring tears • IT Band injuries • Achilles tendon injuries • Rotator cuff injuries And yes, BFRT is safe—completely regulated by the FDA. To see more significant results, take your physical fitness and injury to the next level with Rocky Mountain Physical Therapy. FREE WORKSHOP • Tennis or golfer’s elbow • ACL/meniscus injuries WEDNESDAY, NOVEMBER 18TH • 6:30 PM www.rockymtnpt.com REGISTER FOR OUR ROTATOR CUFF WORKSHOP AT THE GREELEY LOCATION!
JASON DOOLEY, PTA CERTIFIED BLOOD FLOW RESTRICTION TRAINING Jason is a nat ive of Albuquerque, New Mexico and moved to Arizona in 2001 before moving to Northern
Colorado in February of 2017. He graduated from Pima Medical Institute in Mesa, Arizona with an Associate’s Degree in Physical Therapy Assistant in 2011. While pursuing his degree, Jason worked for 2 years as a PT Tech learning a wide variety of exercises to benefit his patients. Growing up as an athlete in individual and team sports, Jason has an appreciation for the recovery and preventive process. He has a personal approach to his patients and has adapted his hands-on skills to help his patients reach their functional and personal goals. In his spare time, Jason likes to spend time with his wife and two young daughters, fly fish, as well as train for and compete in triathlons. He is a 3x Ironman finisher, a 3x Half-Ironman finisher, along with countless road running events.
Don’t wait! Seating is limited. Register today by calling (970) 301-4596.
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