Newsletter for Manual Edge Physiotherapy
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TOP 5 TIPS FOR WORKING AND LEARNING AT HOME
for only a couple of minutes. A Sit-Stand desk also allows you to go between 2 positions. 4. Computer: ideally work on a desk top computer. Laptops are compact and convenient but they will “compact” your body as well. The separation of the keyboard from the monitor using a desk top is much better from a posture standpoint. The center of the screen/monitor should be just below eye level. 5. Relaxed muscles: when your muscles are relaxed, they get better blood circulation, and therefore oxygen, so they don’t hurt. When you are on your computer, try to keep your arms relaxed by your sides with your elbows at 90 degrees and your hands relaxed. Keep your shoulders relaxed and down as well. We tell patients that our shoulders aren’t ear rings! Using these tips should keep you and your kids on the path to accomplishing great things without all of the pain!
By the printing of this edition of our newsletter, we should be in full swing with our kids being at home doing some sort of hybrid or home school program due to COVID-19. In some cases kids have joined parents that are already working from home, either full or part time. In either case, there are some good practices to make sure that all goes well from a body standpoint. My goal with this article is to give you some quick tips on making sure pain doesn’t interfere with work or learning. My top 5 tips to avoid problems are as follows: 1. Posture: sit in a good chair at a table or desk. Keep your knees lower than your hips and sit up tall like you are sitting in a saddle on a horse. Prop your book up at an angle by using a tilt board or other books (this trick saved my neck in PT school) so you don’t have to bend your head so far forward over the book. 2. Bed: never, ever work, read, or study in bed. There isn’t a good way to do it without causing very large problems with your posture and particularly your neck. 3. Breaks: breaks are important to take strain off the areas of the body that have been working hard. By getting up and walking around, you are giving the muscles a break and restoring blood flow. Try to get up every 20 minutes even if it is
Tim Bonack
WWW.MANUALEDGE.COM
Manual
Monthly
KICK BACK AND RELAX! FIND RELIEF FOR YOUR KNEE AND HIP PAIN
tendons, ligaments, or soft tissues surrounding the hip joint. Regardless of where the pain is stemming from, hip pain is typically caused by injury or strain to the joint or surrounding regions; however, the pain can also be due to an underlying disease, such as arthritis. If you are experiencing knee pain, there is a good chance the pain is rooted in your kneecap or patella. Every time you bend your knee, your kneecap needs enough space to move up and down between your femur bone and the bend of your knee. Unfortunately, if this area becomes inflamed, then the tissues surrounding the kneecap will become tighter, and the kneecap will not have as much space to move. It will try to squeeze through the inflamed padding, causing pain in the knee, and causing the padding to grow thicker and more irritated. When this happens, the joint fluid inside your knee will begin to dry out, resulting in more friction and pain.
Have you ever thought about how amazing our ability to walk is? It is a complex system of muscles, nerves, and joints working together in harmony to lift you up. But what if you experience pain while walking? If you experience hip, knee, or leg pain, it could mean that the complex system of your gait has been effected in some way or another. For more information regarding how our treatments can help you, give us a call today! What causes knee and hip pain? Knee and hip pain occur when the joints and muscles surrounding those areas lack their normal function. If the joint isn’t functioning properly, it can alter one’s mobility, which will increase pressure on the area. This can cause the area to become inflamed, thus resulting in pain. If you are experiencing hip pain, it is likely that there is a problemwith your hip joint. When this happens, you will experience pain inside of your hip, or in your groin area. If you are experiencing pain outside of your hip, in your upper thigh, or buttock region, then it is likely that there is a problem with the muscles,
If you are experiencing aches and pains, our physical therapists would be more than happy to meet with you for a consultation to discuss how they can help. Call us today to talk to an expert about how we can relieve your aches and pains!
Call Today 719-694-8342
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HOW PHYSICAL THERAPY CAN RESTORE MOBILITY
When relieving knee and hip pain, it is important to make sure that normal motion is restored. Our physical therapists at Manual Edge Physiotherapy are trained in evaluating your movement to determine the root of your problem, in addition to creating a treatment regimen specific to your pain, and restoring you to your normal mobility and strength. We have years of success in helping patients with their
physical needs, eliminating their need for harmful drugs, expensive testing, or harsh surgeries. Our goal is to help you move and walk as comfortably as possible. Schedule a consultation with one of our physical therapists today and get back on track to a pain-free life!
OUR POLICY ON CORONAVIRUS
EXERCISE ESSENTIAL
Manual Edge is committed to the health and wellbeing of you and your family. In the wake of the recent spread of COVID-19, also known as the novel coronavirus, we are taking every precaution. Before and after every session we are asking our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility. To do your part to prevent the spread of this contagious disease, we ask parents that if you are demonstrating symptoms of coronavirus— coughing, sneezing or fever—to please stay home. Additionally, if you or your family has been exposed to someone who has a confirmed case of the virus, please notify us immediately, so we can take the necessary steps. Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support. Our clinic features individual treatment rooms that are cleaned after each session for maximum safety.
Helps to stretch your hips, knees, & inner thighs.
www.simpleset.net
BUTTERFLY STRETCH While in a sitting position, bend your knees and place the bottom of your feet together. Next, slowly let your knees lower towards the floor until a stretch is felt at your inner thighs. Hold for 10 seconds.
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LASER THERAPY
STAFF SPOTLIGHTS
Val paddle boarding on Lake Dillion with her buddy Olly
Manual Edge Physiotherapy offers the latest tools in rehabilitation, including Laser Therapy! To learn more about how Laser Therapy can help you, visit our website at www.manualedge.com Call the clinic at 719.694.8342 to redeem this coupon today!
Sarah and husband Eric hiking near Crested Butte
HEALTHY RECIPE
Kristina and daughter Colby taking a Gatorade break while hiking
RAINFOREST SMOOTHIES
INGREDIENTS:
• 2 cups reduced-fat milk or plant- based milk • 2 tbsp honey
• 3/4 cup frozen mango chunks • 3/4 cup frozen pineapple chunks • 1/2 cup frozen chopped kale
INSTRUCTIONS:
In a blender, purée the ingredients until smooth. Divide between 2 glasses. Enjoy! Source: https://www.savoryonline.com/recipes/177717/rainforest-smoothie
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