PTRC. Relieving Low Back, Hip, & Knee Arthritis Pain

STAFF SPOTLIGHT

Heather McDonald, PTA Heather started out as a volunteer at the end of 2009, but her workethicshother intoher job asaphysical therapist technician. Shethengraduated fromthePhysicalTherapistAssistantprogram at Austin Community College in 2015. Throughout her schooling and career, she has worked in a hospital, skilled nursing facility, and in/outpatientsettings.Duringthattime,shegainedknowledge andskills thathelpedher treatawidevarietyofpatients, including but not limited to adults, geriatrics, and pediatric patients.

“I believe it is important to educate the patients so that they have a better understanding of their injury, how to treat that injury, and most importantly to continue maintaining what they have gained through physical therapy. Being in this field has been a blessing and I love getting to help others in the healing process. I want to give the highest quality of care possible.”

Healthy Recipe Slow Cooker Coconut Ginger Chicken

Ingredients

WHAT OUR PATIENTS ARE SAYING:

•4 cloves garlic peeled •2 inch cube ginger about 30 grams, roughly chopped •1 small sweet onion peeled, quartered •1 tbsp olive oil •2 tbsp butter •2.5 lbs boneless, skinless chicken thighs cut into four •2 cans coconut milk not shaken •2 tbsp cornstarch

•1 can baby corn cobs •1 cup peas or frozen vegetables Spice Blend •1/2 tsp ground pepper •1 tsp ground cumin •1 tsp ground coriander •1 1/2 tsp ground tumeric •1 tsp salt

“The best place in the state of Texas!”

“I came to PTRC because I needed the exercise and because everyone is so nice here. This is the best place in the state of Texas. I started coming after my stroke and after my knee surgery. Because of their encouragement, I haven’t stopped coming since. I am now 94 years young. Treatment was very good. Even with the ‘torture machine,’ it was hard but I did it. Now I am more agile, and I feel better. I refer PTRC to my friends all the time.” - Cassia H.

Directions Combine spices together and set aside. In a food processor, pulse garlic, ginger and onion until it forms a paste. In a skillet, heat olive oil and melt butter. Add pureed aromatics and stir well. Cook for a few minutes, then add spice blend. Cook for 2-3 minutes, stirring constantly. Move aromatics to one side of the skillet and add chicken pieces. Cook chicken slightly on all sides and thoroughly coat it with the spices. Transfertheskillet ingredients intoaslowcooker. Remove the cream from the top of the coconut milk using a soup spoon and set aside. Pour the remaining coconut milk over the chicken until it barely covers it. Drain the corn cobs and chop in half. Add to the slow-cooker. Cook on low for 4 hours. Whisk cornstarch with coconut cream (previously set aside) until smooth and add to the chicken, stirring well. Add frozen peas or othervegetablesofyourchoice.Cookforanother 1/2 hour or until the chicken is cooked and the vegetables are hot.

EXERCISE ESSENTIALS Try these exercises to relieve hip pain.

Exercisescopyrightof

STRAIGHT LEG RAISE While lying or sitting, slowly raise your leg, keepingyourkneestraightandyourtoespointed outward. Hold for 2 seconds, then slowly lower your leg to the starting position. Repeat 6-10 times with each leg.

HIP ABDUCTION - SIDELYING While lyingonyourside,slowlyraiseupyourtop leg up and to the side. Keep your knee straight and maintain your toes pointed forward the entiretime.Useyourbottom legtostabilizeyour body. Repeat 6-10 times on both sides.

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

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