Enhance Your Quality of Life PT Newsletter: Solutions for Hip and Knee Pain by Hilltop Physical Therapy
NEWSLETTER Enhance Your Quality of Life
SPRING VEGETABLE TART RECIPE INSIDE SOLUTIONS FOR HIP AND KNEE PAIN
WWW.HILLTOPPT.COM 540.315.8376
NEWSLETTER Enhance Your Quality of Life
APRIL 2024
SOLUTIONS FOR HIP AND KNEE PAIN Do you have pain in your hips or knees when trying to enjoy leisurely walks, climbing stairs, or bending down to retrieve a dropped item? Hip and knee pain can limit your ability to perform and enjoy daily activities. Fortunately, at Hilltop Physical Therapy, our therapists can teach you how to find relief and get back to doing what you love!
What Causes Hip and Knee Pain? There are many reasons why you may be experiencing hip or knee pain. Some of the most common causes include: Arthritis. Osteoarthritis and rheumatoid arthritis are the most common causes of hip and knee pain. Arthritis causes inflammation of the joints and can lead to a quicker breakdown of cartilage in the hips. This can lead to pain or stiffness with movement. Tears and ruptures. There are ligaments and cartilage in the hips and knees that are susceptible to injury, including tearing. Tears to ligaments leave the joints unstable, while cartilage tears typically affect your range of motion. Most tears result from some trauma or sports-related accident. Bursitis. Bursae are liquid sacs that can be found between tissues. They help ease friction from tissues running together; however, they can also become inflamed due to overuse and trauma, resulting in pain. So, if you feel achy
Your hips are ball and socket joints, meaning that your femur (thigh bone) fits perfectly into your pelvis (hip socket). There is a cushion of cartilage in your hips that helps prevent friction as your hip bone moves within the socket. The knee joint is also one of the most complicated joints in the body, as it has to bear up to 6 times your body weight when running or jumping. This incredible joint is vital for walking, stairs, and bending or kneeling movement. This is also why things can go wrong, resulting in injury and pain. Pain ensues if the cartilage wears down or is damaged due to age or injury. It is also possible for the muscles and tendons surrounding the hip and knee to experience pain from overuse or trauma. No matter the source of pain, we offer solutions to help you resume your normal activities. If your hip or knee pain limits you from living the life you want, don’t hesitate to contact Hilltop Physical Therapy as soon as possible. We’ll help you get moving freely once again!
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SOLUTIONS FOR HIP AND KNEE PAIN
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Some of the Treatments Offered at Hilltop Physical Therapy: • Arthritis • Back Pain and Sciatica • Balance and Gait Disorders • Chronic Pain • Developmental Delays • Dizziness and Vertigo • Elbow Wrist and Hand Pain • Fibromyalgia • Foot and Ankle Pain • Headaches & Migraines • Hip and Knee Pain • Lower Extremity Pain • Lymphedema • Motor Vehicle Accident Injuries • Neck Pain • Nerve Pain Issues • Neurological Conditions • Occipital Neuralgia
after walking too far, it may be your body’s way of telling you you’ve done too much! Strains and Tendonitis. Muscles or tendons can become strained and/or inflamed due to overuse and repeated activity. This causes inflammation and fraying of the tissue, resulting in pain. Although it is less common, fractures and dislocations are possible due to accidents or diseases such as cancer. This is something to keep in mind as you participate in physically demanding activities and hobbies. If you are experiencing pain from a recent slip or fall, you may be feeling the symptoms of a fracture or even a dislocation. How Physical Therapy Can Help Hip and Knee Pain Our physical therapists are movement experts! We will start with an injury evaluation and a biomechanical assessment to identify all the factors that may be contributing to your pain. This will consist of a thorough history to understand more about the training schedule, the demands on the body, and the athlete’s overall health status. We will use this information to develop a comprehensive program that includes targeted manual techniques, mobility work, strengthening, and any
Rehabilitation should start immediately following most injuries to ensure the fastest recovery possible. Our physical therapists will determine the injury’s severity and identify any other weaknesses or limitations that may affect the athlete’s recovery, stability, or strength. Physical therapy will provide the foundation for success while reducing future injuries! Contact Us to Schedule an Appointment At Hilltop Physical Therapy, we can provide you with a joint analysis to determine any problem areas in the hip or knee joints and treat them accordingly. Any problems that are discovered early ensure that your joints are working at their peak performance. Call today to schedule a consultation with one of our expert physical therapists and discover how you can live life with freely moving joints!
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appropriate pain relief technique for the best possible outcome.
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INVEST IN YOURSELF!
If you are in pain or have suffered an injury, don’t put it off, take care of it. Waiting may make it worse and lead to surgery and medications. Contact Hilltop Physical Therapy for a complimentary injury consultation. We will guide you so you can get back to the activities you love. And most likely save you some money in the process.
Sto p t h e PA IN !
SPRING VEGETABLE TART
INGREDIENTS • 2 sheets puff pastry • 1 egg, lightly beaten • 5 oz vegetable dip • 6 baby zucchini, halved lengthwise • 3-4 yellow squash, thinly sliced
I had rotator cuff surgery. After that, I had some new problems. Everybody’s very friendly, personable, they get to know you and joke around with you! It makes it a little easier to deal with what you’re dealing with. —Theresa “ 4 7 1
• 1 bunch asparagus, thinly sliced lengthwise • 11/2 c goat cheese • Extra virgin olive oil
• Balsamic vinegar glaze • Mixed herbs, to serve
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DIRECTIONS Preheat oven to 395°F. Line a large baking tray with baking paper. To make tart case, place pastry sheets side by side on the lined tray. Brush egg wash along the long edge of one sheet, then overlap with the other by 1” to create a large single sheet. Fold and pinch all four sides to make a 1” border, pushing down to seal. Brush border with egg wash. Using a fork, prick the base of the tart all over. Place in oven and bake for 20 minutes, until golden. Remove from oven and spread base of pastry with dip. Meanwhile, place vegetables in a large bowl. Pour boiling water over vegetables, steep for 1 min to blanch, then drain and pat dry with paper towel. Scatter vegetables over tart and crumble goat cheese on top. Drizzle with oil and vinegar glaze. Sprinkle with mixed herbs. https:/ www.delicious.com.au/recipes/spring-vegetable-tart/Td9n0XCA 2 3 8 6 4 2 1 7 9 5 7 3 2 1 4 5 8 2 9 4 7 8
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