Health & Wellness Newsletter by Kerrville Physical Therapy Center
Health & Wellness
May, 2019
NEWSLETTER
KICK YOUR KNEE & HIP PAINS TO THE CURB!
Constant hip and knee pains can greatly hinder your daily life. The efficiency of your walk comes from the effectiveness of your flexibility, strength, and balance. When any of these aspects become abnormal, it may cause joints to become strained and work harder than they usually need to, leading to pain in the knees and hips. Physical therapy is an easy, comfortable, and safe way to both identify and relieve pain. If you are suffering from knee or hip pain, contact Kerrville Physical Therapy Center today for relief! Correcting your knee and hip pains with PT treatments: At Kerrville Physical Therapy Center, our licensed physical therapists are movement experts. They will analyze how you walk in order to determine any abnormalities and to pinpoint stiff or weak muscles. By pinpointing the exact areas of your body that are not moving as they should, they are able to create a treatment plan that will improve your strength, coordination, and overall mobility. Physical therapy has been proven as one of themost effective treatment methods for knee and hip injuries. This has been demonstrated through several research-based studies, including a 2014 study published by the Journal of American Medical Association.
The study, titled “Effect of a Home-Based Exercise Program on Functional Recovery Following Rehabilitation After Hip Fracture,” focuses on the benefits of exercise programs for those recovering from hip fractures. In this study, patients were split into two groups. The intervention group received “functionally oriented exercises (such as standing from a chair, climbing a step) taught by a physical therapist and performed independently by the participants in their homes for 6months,” while the other group simply received education on cardiovascular nutrition and recovery. Results from this study concluded that those participating in the in-home physical therapy exercise programs demonstrated “modest improvement in physical function at 6 months after randomization.” Restoring normal motion is a key aspect to alleviating pain and allowing you to safely partake in the activities you love. Our dedicated team can help you walk, run, and play better. With our motion analysis, strength testing, coordination testing, and more, we can spot your muscles and joints that are in need of treatment. Your treatment plan will be individualized, based on your specific needs, in order to help you reach your optimum function with the least amount of effort.
kerrvillephysicaltherapy.com
Are You MOVING CORRECTLY?
If you are suffering from knee or hip pain, it is important tomake sure you contact a physical therapist as soon as possible. However, there are also some tests you can do on your own before your consultation – these simple tests can help you determine if your knees and hips are as flexible and strong as they should be. Practice caution when performing these tests with a painful knee or hip, and do not continue them if they cause your pain to worsen: • When you are standing, can you touch your toes? This indicates hip and low back flexibility. • When sitting down, can you comfortably cross your legs so your ankle is resting on the opposite knee? Does one knee go further down than the other? This indicates hip flexibility. If one hip is tighter than the other, it can impact the way you walk and can cause knee pain. • Keeping your feet flat on the floor while holding onto something solid, how far can you squat down? You should be able to squat
all the way down so your buttocks almost touches your heels. Don’t let your heels pop up! If you favor movement to one side, you probably have hip weakness on that side or limited motion in the hip joint. • Standing near a counter top, put one foot in front of the other so you are touching heel- to-toe. Without putting your hands down, see if you can balance for 10 seconds. If you cannot, this may mean you have trouble with the coordination of your balance from the nerve endings in your hips, knees, ankles, and feet. Contact us today: As noted, physical therapy is an effective mode of treatment for patients suffering fromknee and/or hip pain. At Kerrville Physical Therapy Center, we help provide treatment for patients throughmovement and physical manipulation. If you are suffering from knee and/or hip pain, don’t hesitate to contact Kerrville Physical Therapy Center to schedule an appointment. We’ll help you kick your knee and hip pains to the curb, so you can live a happy, active, and pain-free life!
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Patient Success Spotlight
I highly recommend Kerrville Physical Therapy!
“I had knee replacement surgery six weeks ago and have just completed my physical therapy rehab sessions. I highly recommend Kerrville Physical Therapy to anyone in need of rehabilitation therapy. All of the staff were warm and friendly, yet very professional and always attentive and helpful. My therapist was Russell Nemky. Russell was always encouraging and kind but made me work really hard in our sessions. He didn’t let me wimp out and
thanks to his toughness I worked extra hard at home too. If in the future I need physical therapy for my other knee, it will definitely be at the Kerrville Physical Therapy Center.” - Sharon S.
FREE PHYSICAL THERAPY ANALYSIS
To THANK YOU for choosing our physical therapy practice, we are offering a FREE Physical Therapy Analysis! Limited to the first 25 patients to call. SCHEDULE YOUR FREE ANALYSIS BY CALLING 830-896-7377 TODAY! EXPIRES 05-28-19
OUR SERVICES & MODALITIES
• Cervical & Pelvic Traction • Hivamat
• Kinesio Taping • Epley Maneuver • Ultrasound • Electric Stimulation
• Physical Therapy • Massage Therapy
kerrvillephysicaltherapy.com
THINK KERRVILLE PHYSICAL THERAPY CENTER FIRST
At Kerrville Physical Therapy Center, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.
It’s time to get Kerrville Physical Therapy Center if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
Wedge Salad with Blue Cheese &Herb Dressing
INGREDIENTS Blue Cheese & Herb Dressing • ¾ cup crumbled blue cheese • ⅔ cup plain Greek yogurt • ¼ cup extra-virgin olive oil • 2 tbsp white-wine vinegar • 1 tbsp Dijon mustard
• 1 tbsp chopped flat-leaf parsley • 1 tbsp chopped fresh oregano • 1 medium clove garlic • ¼ tsp kosher salt • ¼ tsp ground pepper Salad • 6 heads lettuce • ½ cup crumbled blue cheese • 3 pieces bacon, cooked & crumbled • 2 scallions, thinly sliced
DIRECTIONS To prepare dressing: Place ¾ cup blue cheese, yogurt, oil, vinegar, mustard, parsley, oregano, garlic, salt and pepper in a blender or food processor. Blend until almost smooth. To prepare salad: Cut each head of lettuce in half lengthwise and place on a large salad plate. Dollop 2 tablespoons of the dressing over each serving and top with more blue cheese, bacon and scallions. Serve with extra dressing on the side, if desired.
Exercise Essentials Try these exercises to keep you moving...
SHORT ARC QUAD Place a rolled up towel or object under your knee and slowly straighten your knee as you raise up your foot. Stretches Knees
Exercises copyright of
www.simpleset.net
HIP ABDUCTION ISOMETRIC Stand beside a wall. Position a pillow between your knee and the wall. Push your leg into the pillow, against the wall. Strengthens Hips
The above exercises are designed to be performed under the instruction of a licensed physical therapist.
kerrvillephysicaltherapy.com
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