Whole Body Health: Hip, Knee and Leg Pain

Health &Wellness The Newsletter About Your Health And Caring For Your Body

Top Doc Portland Monthly JUSTINE COSMAN & BRYAN LANG

Both physical therapists, Justine Cosman and Bryan Lang, were nominated as Top Physical

Therapists in Portland, Oregon. Thirteen physical therapists made the list, two were from Whole Body Health Physical Therapy. Only one other company had two or more physical therapists both receive this award. Both therapists work at the Tigard location.

www.wholebodyhealth-pt.com

Health & Wellness The Newsletter About Your Health And Caring For Your Body

6 FOOD CHOICES TO HELP EASE ARTHRITIS PAIN Are You Adding The Right Foods To Your Shopping List? INSIDE: • Treating Hip, Knee & Leg Pain • Healthy Recipe

• Relieve Knee Pain In Minutes • Look What We Have Done For This Patient • Ribbon Cutting Ceremony

Dear New Client,

4. Tart cherries. Some people with arthritis have found relief from products made from tart cherries. The ingredient in cherries that helps with joint symptoms is the same one that gives this fruit its red color— anthocyanin. 5. Turmeric. One of the best-researched inflammation fighters isn’t a food at all, but a spice. Tumeric contains a compound called curcumin. The compound has been used for centuries in India to ward off inflammatory diseases. You’ll find this yellow spice in Indian cuisines— particularly curries. 6. Vitamin C. Antioxidants in vitamin C may slow the progression of OA. You can get vitamin C from strawberries, kiwi, pineapple, or cantaloupe. However, we warn you against taking supplements with much higher doses than 65 to 85 milligrams, because in large doses vitamin C can increase the risk of kidney stones. If you need assistance with treating arthritis and joint pain, schedule an appointment with us today!

Here are some tips to relieve arthritis pain in joints with healthy food choices: 1. Broccoli, Brussels sprouts and cabbage. These veggies are part of the cruciferous family, and they are full of a compound called sulforaphane, which helps slow cartilage damage in joints due to osteoarthritis. Try adding broccoli, Brussels sprouts, cabbage, kale or cauliflower to your salad or stir-fry. 2. Fatty fish. Fatty fish like salmon, tuna, trout and mackerel are rich in omega-3 fatty acids, which help fight inflammation. Try adding fish to your diet a couple of times a week. If you’re not a big fan of fish, ask your doctor about taking an omega-3 supplement. 3. Garlic. Garlic is a member of the allium family—which also includes onions and leeks. These items contain a compound called diallyl disulfide that may help with a number of diseases—including arthritis.

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TREATING HIP, KNEE & LEG PAIN Do you suffer from knee, hip or leg pain? You are not alone. CDC studies show that 30% of adults have reported some form of knee, hip or ankle joint stiffness or pain in a 30 day period.

The hip and knee joints are incredible marvels of the human body. At times they have to withstand up to 6 times your body weight in force. The knee joint is the second most complicated joint in the body and has to move in many directions including forward, backward, side to side and rotation. These different movements are called accessory motions and are needed for normal walking, running and bending. When you experience pain in the side of the hip, groin, thigh or knee, you may have difficulty with these accessory motions. Prolonged sitting, injuries, arthritis and disease can affect accessory motions. With every day use, tissues around the hip and knee joints tighten, leading to a gradual loss of motion. This causes a lot of pressure to build up on specific parts of the joints. When Your Motion is Lost When you lose the movement of the hip, knee or ankle joints, your muscles have to take on the abnormal strain. This leads to common aches and pains experienced by millions of people. Many people feel that medication will help solve their hip, knee or leg pain. While medication can help to decrease inflammation and pain, it cannot address the root cause of

the problem. Most pain in the hip, thigh, knee or leg comes from poor flexibility, strength or coordination. Treating Leg Pain To determine the source of your leg pain our physical therapists examine your walking, squatting, joint movement, comparing the strength and mobility of the joints. A comprehensive treatment plan, including special hands-on techniques, is made to achieve the fastest relief and the longest lasting results. 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! Contact us to learn more and say good-bye to that aching knee or hip!

Relieve Knee Pain In Minutes Try this movement if you are experiencing knee pain.

Healthy Recipe: Roquefort Pear Salad

INGREDIENTS • 1 head leaf lettuce • 3 pears • 5 ounces Roquefort cheese • 1 avocado • 1/2 cup thinly sliced green onions • 1/4 cup white sugar • 3 tablespoons red wine vinegar • 1 1/2 teaspoons white sugar • 1 1/2 teaspoons prepared mustard • 1 clove garlic, chopped • 1/2 cup pecans • 1/3 cup olive oil

Stretches Knee

www.simpleset.net

KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground.

• 1/2 teaspoon salt • Fresh ground black pepper to taste

DIRECTIONS In a skillet over medium heat, stir 1/4 cup of sugar together with the pecans. Continue stirring gently until sugar has melted and caramelized the pecans. Carefully transfer nuts onto waxed paper. Allow to cool, and break into pieces. For the dressing, blend oil, vinegar, 1 1/2 teaspoons sugar, mustard, chopped garlic, salt, and pepper. In a large serving bowl, layer lettuce, pears, blue cheese, avocado, and green onions. Pour dressing over salad, sprinkle with pecans, and serve.

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CALL A CLINIC NEAREST YOU TODAY!

Physical Therapists Are The Mechanics Of Your Body

LOOK WHAT WE HAVE DONE FOR THIS PATIENT!

“ I worked with PT Bryan Lang. I was working on strengthening my knee after surgical knee repair. My goal was to return to playing competitive soccer. As a fellow soccer player, Bryan helped focus on strengthening my core, hips and leg strength. I’ve never felt stronger or more confident on the field. That is thanks to continued focus from my PT Bryan. As long as you can commit to the workout assigned in and out of the office, you’ll get where you want to be going to physical therapy here. Thanks for your help returning me to competitive play!” – Steven B. I’ve never felt stronger or more confident on the field!

Think PT First

Why You Need To Come Back In For A Tune- Up: � Move without pain

� Sit for long periods comfortably

� Bend and move freely � Balance confidently and securely

� Walk for long distances � Live an active and healthy lifestyle

Let us do the same for you now that we are in Tigard! Check out more reviews on Google by searching “Whole Body Health Physical Therapy”.

Whole Body Health Physical Therapy hosted our Ribbon Cutting Ceremony on January 18th. Thanks to all who attended and made the day a success! RIBBON CUTTING CEREMONY

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