Advanced Balance: Hip, Knee and Leg Pain

Advanced Newsletter by Advanced Balance Physical Therapy

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

RELIEVING HIP, KNEE AND LEG PAIN YOU DON’ T NEED TO SUFFER ANY LONGER

Your hip, knee and lower leg 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.

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Our New Team Injury prevention program is now available. Call today to schedule your team’s sessions! (310) 833-0300

INSIDE : • Relieving hip, knee and Leg Pain • Does Arthritis Pain Grind You Down?

• Staff Spotlight • Relieve Hip Pain In Minutes

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NEWSLETTER The Newsletter About Your Health And Caring For Your Body

RELIEVING HIP, KNEE AND LEG PAIN YOU DON’ T NEED TO SUFFER ANY LONGER

SERVICES & THERAPIES :

• Back Pain and Sciatica • Neck Pain • And Much More!

• Agility and Plyometric Training • Pilates and Yoga • Post-Surgery Rehab

• Dynamic Stretching • Suspension Training • Balance Training

problems. A decreased range of motion, too, is 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. 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 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. Call us today, and tell us about your symptoms. If you are suffering with hip, knee or leg pain, call us today to learn how we can eliminate your pain and put a spring back in your step!

(continued from outside) 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 • Dislocation • Hip fracture • Sprains and strains

• Tendinitis • 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 flow may cause bone tissue death, or necrosis. If you’re experiencing redness, inflammation and immobilized joints, the condition may be severe. What Are the Symptoms? While leg pain is noticeable by a slew of symptoms, several stick out. Aching or stiffness around the hip, groin, back or thigh may be a sign of deeper

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Does Arthritis Pain Grind You Down?

Millions of Americans suffer from arthritis pain every day, taking Ibuprofen and stronger medications to numb the pain and address the ongoing inflammation. The definition of arthritis is joint inflammation, however the term has acquired a wider meaning. Arthritis is now used as a generic term for osteoarthritis and other conditions that affect joints. The pattern, severity and location of arthritis symptoms can vary depending on the specific form of the disease. Typically, arthritic conditions are characterized by pain and stiffness in and around one or more joints. The symptoms can develop gradually or suddenly. Certain rheumatic conditions can also involve the immune system and various internal organs of the body. Physical therapy is an important part of the ongoing treatment for arthritis. Physical therapy strengthens, stretches and stabilizes muscles surrounding affected joints providing needed support. Relieving Joint Pain Exercising is important to help reduce joint pain and stiffness. Light to moderate-intensity physical activity can actually prevent a decline in function, even restoring health. However, some people with arthritis may be reluctant to exercise because of joint pain after activity. You can take various steps to relieve pain, such as heat and cold therapy, or pain relievers, making it easier for you to exercise and stay active. In addition to physical therapy, choose non-impact exercises such as bicycling, swimming or water exercise. Furthermore, research shows that even modest weight loss combined with exercise is more effective in decreasing pain and restoring function than either weight loss or exercise alone. If you are suffering from arthritis pain, call us today and discover how we can relieve your pain, returning you to a more active, pain-free lifestyle!

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Relieve Hip Pain In Minutes Try this movement if you are experiencing hip pain.

Chicken Quesadillas

• 2 tbsp low sodium chicken broth • 1⁄4 cup onion, chopped • 1 small garlic clove, minced • 1⁄4 cup bell pepper, chopped • 2 chili peppers, minced (to taste) • 3 plum tomatoes, chopped • 8 flour tortillas

Strengthens Hips

www.simpleset.net

HIP HIKES While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side. Then return the pelvis/ leg back to a leveled position.

• 1 cup low-fat cheddar cheese, shredded • 1 1⁄2 cups cooked chicken, shredded • scallion, cut on the bias (garnish) • nonfat sour cream (garnish)

In a medium-heavy skillet, saute the onions, garlic and peppers until soft in the 2 tablespoons chicken broth. Add the chili peppers and tomatoes and simmer for a few minutes more until the liquid has evaporated. Add the chicken and stir well to combine. Spray a cold skillet with the nonstick spray and heat over medium heat. Place a tortilla in the pan and sprinkle with 1/8 cup cheese. Add about a quarter of the chicken mixture and top with another 1/8 cup cheese. Cover with another tortilla and cook for two to three minutes or until golden brown. Flip the quesadilla over and cook for an additional two minutes.

CALL TODAY! (310) 833-0300

ATTENTION PAIN SUFFERERS Get Easy Relief For Your Pain With A Simple Click...

Staff Spotlight

Do you or someone you know have hip, knee or leg pain? As a current or past patient you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Go to www.kneebook.net/ advancedbalancestudio for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today!

Jessica Sniter, BS Certified Personal Trainer

Advanced Balance Studio would like to welcome Jessica Sniter to our team. With her degree in Sport Psychology, Jessica has come to realize that she can make a difference in how people move, through goal setting and positive motivation. She recently graduated from Cal State Long Beach and plans to continue her education with a Sport Psychology masters program, in order to develop her understanding of the psyche in relation to elite movement execution. During her time at CSULB, Jessica worked as a personal trainer and interned as a peer mentor, with Student-Athletes, furthering her understanding of strength, conditioning, and performance. Also, through those experiences, she has seen how goal setting can improve individuals’ mindset and skills to meet the demands placed on the body. You can look forward to working with Jessica in our group stretch fitness class and private stretch sessions as our new ‘Health Coach.’ Jessica enjoys yoga, sunny days at the beach, and her cat, Spice.

DOWNLOAD INSTANTLY AT: www.kneebook.net/advancedbalancestudio

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Advanced Balance Studio Sport injury prevention program This foundational movement program is designed to introduce the youngest athlete to all areas of sports specific development in a fun and evidencedbasedenvironment.Wewillfocusonyourchild’scoordination, agility, speed, and body weight strength, as well as knowledge base regarding sport preparedness and recovery techniques, resulting in superior athleticism and injury prevention. They will have the guidance of Doctor of Physical Therapy Gerard Donayre, who has over 15 years experience in sports medicine and orthopedics and is a Board Certified Specialist of Orthopedic Physical Therapy. He will utilize his expertise of the neuromusculoskeletal system to examine, evaluate, functionally diagnose and develop treatment programs to prevent and rehabilitate sports and athletic injuries, as needed.

Jessica Thomas is a certified Athletic Trainer with her Master’s degree in Sports Medicine and has over 8 years of applied experience. In addition to her sports medicine background, Jessica is also a certified integrative health coach, group fitness instructor, and certified in TRX suspension and functional training. Jessica is most passionate about preventative exercise, post-injury rehabilitation and therapeutic taping techniques. Our program will utilize the current concepts listed on the back of this insert, essential in improving performance, as the foundation of our sports injury prevention program:

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SPORT INJURY PREVENTION PROGRAM Static stretching - Constant tension held at end range; inhibits the muscle; requires 30 seconds to 1 minute to influence muscle length changes; has been shown to decrease performance in strength, speed and power if performed prior to activity and effects lasting 60 minutes after static stretching routines; has not been shown to increase or decrease injury. Best performed after activity to influence tissue recovery. Training Held once weekly (day and time to be determined by soccer coach) for 1 ½ hours. Each team will work together through warm-up, dynamic stretching techniques specific to sport, agility and plyometric skills, foam rolling, cool down, and static stretching techniques. Execution of aforementioned will be monitored for precision and any identified movement dysfunction will be addressed to ensure premier movement development. Adjunct Services These will be available, at a discounted rate, to each participant including:

Dynamic stretching - Activity specific utilizing sport specific movements; increases body core temperature, related controlled movements trained with focus on quality mimicking sports movement patterns; require a combination of strength, flexibility, balance and coordination while preparing the body for activity. Best performed as part of multimodal training regime to prepare for sport activity. Flexibility - Measure of range of motion about a joint and its surrounding muscles, ligaments, and connective tissue during passive movements. Can be measured and clinically characterized as excessive or restrictive. Warm-up - Time used to gain numerous training adaptations in many aspects of physical conditioning including strength, flexibility, endurance, coordination, correction of muscle imbalances and focus toward activity. Controlled mobility - Is a harmonious relationship between mobility and stability. Mobility has to do with the ability to move, whereas stability has to do with the absence of movement and/or control of erroneous movement. It is the balance of these two entities that is the essence of controlled mobility. Overuse injury - Is any type of muscle or joint injury, such as tendinitis or a stress fracture, that’s caused by repetitive trauma. An overuse injury typically stems from: Training errors. Training errors can occur when you take on too much physical activity too quickly. Agility - Is the ability to change the body’s position efficiently, and requires the integration of isolated movement skills using a combination of balance, coordination, speed, reflexes, strength, and endurance. Speed - The ability to move quickly across the ground or move limbs rapidly to grab or throw. Movement speed requires good strength and power. Body coordination - Is a performance-related fitness component that describes the smooth, efficient movement patterns that are parts of sport skills and tasks. Your stage of learning influences how well you can perform these component movements of a skill.

• Computerized balance testing - Utilized as part of baseline testing for concussions. It will also measure postural control, reaction time, balance, speed, rhythmic control and limits of stability. • Taping techniques - Athletic taping, Kinesio-taping and dynamic taping depending on individual need. • Soft tissue mobilization - Focused soft tissue work on injured or restricted tissues utilizing TheraGun and Graston technique to improve tissue mobility. • Private stretch sessions - One on one manual stretch sessions to target and improve overall flexibility. Discounted Team Pricing Training: Monthly package (4 sessions)$100 per athlete

(Pay per session $30 per session/per athlete). Computerized balance testing: $20 ($65 value) Any Taping technique: $15 ($25 value) Soft tissue mobilization: $45 for every 15 minutes Private ABSTRETCH session: $30 for 30 minute session Individual Pricing Monthly package: (4 sessions) $120 Pay per session: $35 per person

Payable Monthly by automatic credit card charge only. May be canceled at any time after the initial two (2) months of sessions; no refund for unused classes

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