EXPERIENCE RECOVERY IN FULL SWING OVERCOMING HIP, KNEE, & LEG PAIN
ALSO INS IDE 5 DIET TIPS FOR THE PROFESSIONAL ATHLETE
HEALTHY RECIPE • PATIENT SUCCESS • EXERCISE ESSENTIALS
HEALTH+F I TNESS NEWS LE T T ER
OVERCOMING HIP, KNEE, & LEG PAIN
Your hips, knees, and lower legs are tough—but injuries happen. Your hips and knees are large joints that support your body’s weight. They work in close coordination, giving us the mobility we need. Pain can occur from arthritis, injury, or age. If you’re experiencing hip, knee, or leg pain, call us to schedule a closer look. WHAT CAUSES HIP, KNEE, & LEG PAIN? Hip, knee, and leg pain are surprisingly common, so the source can arise from various issues. If you’re experiencing pain in any part of your leg, pinpointing the exact spot can help you determine the cause. Rx Physical Therapy has pinpointed several leading causes of hip, knee, and leg pain. While many causes exist, the most likely are:
Sometimes, inactivity and overactivity can lead to instances of pain. If you’re limping, lurching, or are experiencing bad balance, contact us to schedule a consult. While some hip, knee, and leg pains go away quickly, those lasting longer than several days may be hinting at a deeper issue. If you are having trouble completing recreational activities or activities around the home, let us know if we can help. 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. Contact one of our providers today, and tell us about your symptoms. If you’re suffering from hip, leg, or knee pain, call RX Physical Therapy at 269.769.6108 to schedule your appointment today or visit rxphysicaltherapy.com for more information
• Tendonitis • Pinched Nerves • Osteoporosis
• Arthritis • Overused Muscles • Muscle Weakness • Sprains and Strains
While some causes are more severe than others, a physical therapist can identify your cause of pain. As the body ages, joints have less cushion as cartilage may wear down, so it is important to maintain good strength in supporting musculature. WHAT ARE THE SYMPTOMS? While leg pain is noticeable by an array of symptoms, several come to mind. Aching, stiffness, and a decreased range-of-motion around the hip, groin, back, or thigh may be a sign of deeper problems within your joints.
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F O R T H E P R O F E S S I O N A L AT H L E T E
4. TAKE ADVANTAGE OF SLEEP TO INCREASE RECOVERY. Instead of using your sleepy time for solely catching up on your Z’s, you can help charge the recovery process overnight by consuming some pre- bed, slow digesting protein. These protein sources before bed will turn what is an otherwise catabolic 8 hours into productive recovery, repair and growth. If you want to take it to the next level, plan a meal in the middle of the night. 5. PREP YOUR MEALS. High performance athletes understand that periodization and preparation is everything when it comes to training. This kind of planning and evaluation should extend to the way you are fueling yourself. Do this by having your meals ready before you stumble in the door after a day of crushing workouts. Planning and prepping your meals ahead of time insures that you are making better choices. After a long day of up to 6 hours in the pool and the gym the last thing you wanted to do was prepare a meal. And so what happened? The convenience of the less healthy options almost always won out.
1. MIND YOUR GREENS. For athletes the focus is almost always on carbs and protein. One provides the fuel, and the other provides the restorative power to heal our muscles and keep us training at a high level. Protein and carbs are important, but so are the minerals and vitamins that facilitate their delivery and help to process them. Eat vegetables at every major meal, and try layering your vegetables. Have two or three different veggies at a time. 2. CRUSH SOME BERRIES TO BOOST RECOVERY. Want an easy way to reduce soreness? Accelerate your recovery efforts between sessions in the gym by crushing some blueberries. Eat 1-2 cups of berries a day to take advantage of these benefits. 3. USE PROTEIN AS THE ANCHOR FOR YOUR MEALS. As an athlete you already know the importance of crushing a fair amount of protein in order to keep your muscles recovering and prepared for battle. The lists of benefits of getting your protein in are substantial and are a bedrock part of the high performance athlete’s diet. Adequate protein intake maintains muscle, improves recovery, might improve cognition and sleep.
INGREDIENTS • 2 large sweet potatoes • 1 tbsp olive oil
• 1 cup canned black beans drained & rinsed • 1 tbsp chili powder • 1 tsp cumin • 1/2 tsp smoked paprika • Sea salt to taste
For Garnish • 1 avocado mashed • Tahini • Hot sauce • Chopped cilantro
• 1/4 cup chopped red onion • 1/4 cup chopped bell pepper • 1/2 cup frozen corn • 1/2 cup cooked quinoa
INSTRUCTIONS Preheat theoven to400ºF.Placesweetpotatoesonabakingsheetandprickwitha fork.Place in the oven and bake for 40 minutes. Meanwhile, heat the oil in a large skillet. Add the onion and pepper and saute until tender, about 5 minutes. Add corn, quinoa, black beans and spices and cook 2 - 3 more minutes. When sweet potatoes are fork tender, remove from oven and let rest for 5 minutes. Slice in half and place each half on a plate. Top with quinoa mixture, avocado and a drizzle of both tahini and hot sauce. Finish with a sprinkle of cilantro and enjoy! https://www.simplyquinoa.com/mexican-quinoa-stuffed-sweet-potatoes
H E A L T H Y R E C I P E MEXICAN QUINOA STUFFED SWEET POTATOES
P AT I E N T S U C C E S S
S Q U AT S H O P Improve your health, speed, and strength gains for squat exercises. Video analysis and correctives will be provided for the event. Thursday, May 23 6:30 pm | $49 per participant This event is limited to 6 participants each. Visit our facebook page to register. V I S I T U S F O R T P I E V A L U AT I O N D AY TPI’s mission is to educate golfers and industry professionals on the Body-Swing Connection through its one of a kind ‘TPI Certified’ educational program. Sign up to be evaluated by a TPI certified professional and learn how to swing more efficiently. Friday, May 17 Sing up for your personal 1 hour TPI Evaluation by calling 269.769.6108. This event is limited to the first 10 participants.
“I am so grateful for the excellent care provided by Kensey at RX Physical Therapy. After years of heel pain and decreased calf strength, Kensey has tailored a treatment plan specific to my athletic needs. His progressive, forward-thinking treatment plan has decreased my pain, increased my strength, and has helped to flip my dire attitude to one of hope. His encouraging and positive attitude also make working with him an absolute pleasure.” - Lisa A. “Kensey’s encouraging and positive attitude make working with him an absolute pleasure.”
M E E T T H E T E AM
BRETT BUDA, DPT
Brett Buda DPT, graduated with his Doctorate in Physical Therapy in 2012 from Andrews University. Personally, Brett enjoys sports and is an avid golfer. This passion for golf and treating patients who are golfers fueled his desire to become a Titleist Performance Institute (TPI) Certified Medical Professional. The certification equips professionals with the tools to do a head-to-toe physical assessment pinpointing impairments in strength or range of motion to improve through the creation of customized therapeutic exercise program.
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E X E R C I S E E S S E N T I A L S A SAFE EXERCISE TO RELIEVE HIP PAIN PRONE HIP EXTENSION While lying face down with your knee straight, slowly raise up your left leg off the ground. Hold your leg in the raised position for 2 seconds before resting. Alternate with your right leg, then repeat 6-10 times.
Thursday, May 16 6:30 pm | $15 per participant speed, and prevent injury. Recover based on your unique genetic movement patterns and make the most of your training. Learn when to pull the trigger or when to hold back and alter training. Learn how to test and address your mobility, limitations, or weak spots to gain power,
Alwaysconsultyourphysical therapistorphysicianbeforestarting exercises you areunsure ofdoing.Page 1 Page 2 Page 3 Page 4
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