Mark Twain once said that growing old is an issue of “mind over matter,” but if you struggle with knee or hip pain, then you know that this isn’t true at all. Hip and knee pain can really take the spring out of your step, causing you to move slower and leaving you with pain that becomes more difficult to cope with, step after step.
Newsletter The Newsletter About Your Health And Caring For Your Body
A Wish Away From KNEE & HIP PAIN RELIEF
Mark Twain once said that growing old is an issue of “mind over matter,” but if you struggle with knee or hip pain, then you know that this isn’t true at all. Hip and knee pain can really take the spring out of your step, causing you to move slower and leaving you with pain that becomes more difficult to cope with, step after step. (continued inside)
INSIDE: • Effective Relief from Knee & Hip Pain • When Physical Therapy Can Help • Healthy Recipe
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Newsletter The Newsletter About Your Health And Caring For Your Body
EFFECTIVE KNEE & HIP PAIN RELIEF (continued from outside) A fresh start is a catch away!
There is an endless list of reasons as to why knee or hip pain may develop, from a slip or fall-related accident to a sports injury or even a car accident. Don’t Wait Until It Is Too Late! When an injury develops, seeking the support of a physical therapist is the best course of action. Working with a physical therapist soon after an injury develops can help reduce your recovery time and improve your ability to cope with the pain and discomfort by introducing you to targeted exercises and stretching techniques that can enhance your ability to recover from the injury.
as they ought to be, it is possible to make a plan to increase flexibility, motion, strength and even improve coordination. Who Needs Physical Therapy? Are you moving like you should be? Your hips and knees are essential to everyday movement; whether you are sitting, standing, walking or running, you need your hips and knees in great shape. Sometimes, when your hips and knees are in pain, it can cause you to change the way that you are moving, causing you to change the flow and pace of your gait, which is the way that you walk. Other times, prolonged pain can cause you to stop doing movements that are indicative of healthy joints.
When you are dealing with a knee or hip injury, every step requires more effort than typical. This can really drain your energy level as you attempt to go about doing even basic tasks, such as taking care of your home or walking around the office. What Can Physical Therapy Do to Help? Physical therapy is not a one-stop cure-all for pain management. This is a long-term solution to pain and suffering through the use of targeted exercises and stretching techniques that are designed to strengthen the targeted areas and help the body recover and heal. By identifying the exact points on the body that are not moving
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WHEN PHYSICAL THERAPY CAN HELP
If you’ve experienced any hip or knee pain and are considering whether physical therapy is a good choice for your health needs, consider the following: • From a standing position, are you able to lean over and touch your toes? If so, then this indicates that you have proper hip and low back flexibility. If not, then you may need to improve your flexibility and joint range of motion, and physical therapy could be helpful. • In a sitting position, can you comfortably cross your legs, leaving your ankle to rest comfortably on the opposite knee? If this is painful, or one knee constantly must be lower than the other, then this may be indicative of knee concerns that could be addressed with physical therapy. • From a standing position, with your feet planted flat on the floor, can you push your body into a squatting position? You should be able to squat all the way down so that your buttocks are almost touching your heels. If you aren’t able to do this, then physical therapy may be helpful in improving your range of motion. • Standing near a wall or countertop, arrange your feet so that you are standing with the heel of one foot touching the toes of the other, as if on a balance beam, and see how long you can stand still. Can you balance for 10 seconds? If not, then physical therapy may be able to improve balance and coordination. The goal of any physical therapy program is to restore range of motion and improve flexibility and strength while reducing the general experience of pain. Unfortunately, hip and knee injuries often tend to linger. Every movement relies so heavily on the hips and knees that it makes it difficult
to allow these joints to actually rest following an injury. Physical therapy provides targeted exercises that support the joints with precise movements that help reinforce strength and range of motion. For more information, contact your physical therapist to learn more about options that will suit your health needs. For more information about how we can help you leave behind your hip and knee pain, contact us at 703-723-4088.
Healthy Recipe: Broccoli Salad
Exercise Essentials Try this simple exercise to help improve your mobility
Helps Balance
www.simpleset.net
• 1/4 tsp finely grated lemon zest • 1 tbsp fresh lemon juice • Kosher salt & black pepper • 6 1/2 cups broccoli florets • 1/3 cup golden raisins • 2 tbsp salted roasted sunflower seeds
INGREDIENTS • 2 strips low-sodium bacon • 1/2 cup ice cubes • 1/2 medium red onion, thinly sliced • 1/2 cup buttermilk • 1/3 cup reduced-fat sour cream
SINGLE LEG STANCE FORWARD 1. Stand on one leg and maintain your balance. 2. Hold your leg out in front of your body for 10 seconds. 3. Return to original position. 4. Switch legs and repeat 6 times.
INSTRUCTIONS Combine the ice cubes, onions and 1 cup water in a small bowl. Let the onions soak for 10 minutes while preparing the rest of the salad, then drain and pat dry. Cook the bacon in a small nonstick skillet over medium-low heat until crispy, about 8 minutes.Transfer toapaper-towel-linedplate todrain, reserving1 teaspoondrippings for the dressing. Finely chop the bacon strips and reserve. Whisk the buttermilk, sour cream, lemon zest and juice, reserved bacon drippings, 3/4 teaspoon salt and pepper to taste in a large bowl. Add the broccoli, onions and golden raisins to the dressing. Toss well, cover and chill for at least 1 hour and up to 4 hours. Season with additional salt and pepper.Transfer to a serving dish and top with the chopped bacon and sunflower seeds. Courtesy of: 2012 Television Food Network, G.P.
Be sure to maintain a slightly bent knee on the stance side.
You Can Start Feeling Better Now, Call Today! 703-723-4088
SEE THE EXPERTS IN PHYSICAL THERAPY
Senthil Kumar Arumugam, MPT, DPT
Vinod Mathew, PT Vinod Mathew is a Board Certified Physical TherapistandanactivememberofAmerican PhysicalTherapy Association (APTA). Vinod Mathew graduated from Fr Mullers Institute of Medical Education & Research, India in 1997. He obtained a Masters in Manual Therapy from the renowned University of Melbourne, Australia in 2001. He has over 20 years of clinical experience.
Dr. Sen is proud to be a part of NOVA Rehabilitation team. He holds the accountability of core values by stepping forward with his skills and influencing the progress of patients. He is responsible for seeking multiple sources that govern and achieve the health goals of patients and society.
He is described by his patients as a highly competent and compassionate clinician. NOVA Rehabilitation was a long awaited dream of Vinod Mathew that finally became a reality in September 2011. Since then we have established exceptional quality physical therapy services in Northern VA. At NOVA Rehabilitation personalized care and treatment is what you will receive. Little to no wait time and a hands on holistic approach. Education University of Melbourne, Master’s in Manual Therapy Father Muller Medical College (Bachelor’s) Awards and Publications Certified in Inter Segmenial Dry Needling Technique MS in Manual Therapy (Australia)
“I am pleased to learn the patient needs for a dedicated Physical Therapy service with solid experience and education in prevailing OP, SNF, ALF, ILF and management development.” The following are some highlights of his qualification and accomplishments: •Extensiveexperience invariousHealthcareandmanagementenvironments • Doctorate in Physical Therapy (US) & Advanced Master degree in Orthopedics (India) • Frequent commendations by patients and families for providing exceptional care • Strong initiative and exceptional organizational skills, combined with his ability to work well with NOVA Rehabilitation
Chris Kirby Smith, PTA, BS Kinesiology
Charles Mack Jr., DPT Charles Mack Jr. (DPT) has been with NOVA Rehabilitation for more than one year. He has also worked at the facility as a student intern for 10 weeks in Spring 2017. Charles Mack Jr. graduated from Wichita StateUniversity inMay2017.WhileatWichita St, Charles co-taught “Neuromuscular Examination, Assessment and Interventions” & “Clinical Skills” as a graduate teachers
Chris Kirby-Smith has been treating patients at NOVA Rehabilitation since January 2017. Chris received his Bachelor of Science in Kinesiology, the study of human movement, from the University of Maryland, College Park, School of Public Health in 2009. Chris graduated fromCarrollCommunityCollege’s Physical Therapist Assistant program in 2011.
assistant. He has Basic & Performance certifications in Functional Movement Training (FMT) Taping. He is IASTM Smart tools certified. Charles is certified in Dry needling level 1 with plans of taking the level 2 course this upcoming fall. He works with patients of varying ages, concentrating his work largely in the orthopedic, neurological, and sports rehabilitation sectors of physical therapy. Charles was involved in an auto accident when he was 16 years old in which he was hit by an 18-wheeler semi-trailer truck. As a result of the accident, he had 21 surgeries, over 150 different types of medication administered to him, and experienced three separate incidences of cardiac arrest, while recovering in the hospital. Charles enjoys playing sports, going fishing, and attending church. He believes that the road life has taken him on has given him the desire to always make the most of every moment. Charles aspires to take this mindset to work with him every day, while treating his clients. He lives in our own Loudoun county with his wife.
Chris has helped patients at NOVA Rehabilitation reach or exceed their goals with hands-on manual techniques and personalized therapeutic exercises. Chris also utilizes IASTM (Instrument Assisted Soft Tissue Mobilization) techniques and Kinesio taping to help patient’s return to or surpass their previous level of function. Outside of the clinic, Chris enjoys outdoor activities including playing golf, hiking, camping, surfing, snowboarding, and riding off-road trials with his wife and two dogs. Chris dedicates time to training to reach his own goals attending HIIT (High Intensity Interval Training) and CROSSFIT classes.
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