AMTA. Hip, Leg, & Knee Pain

BOUNCE BACK FROM HIP & KNEE PAIN!

Boost Your Mood! Staying active can boost your mental health!

Exercise Essentials Try these exercises to relieve pain and keep moving!

Healthy Recipe! Try this immunity-boosting chicken soup recipe!

BOUNCE BACK FROM HIP & KNEE PAIN

of deeper problems. A decreased range of motion can also be 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. Physical Therapy For Hip & Knee Pain In most cases, physical therapy can help patients improve their pain and function related to pain in the lower extremities. In general terms, the hip and ankle joints need to be mobile, while the knee joint needs to be stable– Therefore, a proper plan-of-care can greatly improve flexibility, strength, and overall function. A good physical therapy program can assist with post-operation treatment, too. If you’ve undergone surgery or intervention for a joint replacement, dislocation or a fracture, our therapists can help you reclaim full mobility and strength to help reach your goals. 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.

Your hips, knees, and lower legs 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. If you’re experiencing hip, knee or leg pain, call us to schedule a closer look. Before you do, however, let’s examine the pain itself. What Causes Hip & 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

• Tendonitis • Pinched nerves • Osteoporosis • Cancer

• Dislocation • Hip fracture • Sprains and strains

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

If you’re suffering from hip, leg, or knee pain, call your Physical Therapist at Austin Manual Therapy Associates to schedule your appointment today!

Sources https://www.mayoclinic.org/symptoms/hip-pain/basics/when-to-see-doctor/sym-20050684 https://www.everydayhealth.com/hip-pain/hip-pain-and-your-body.aspx https://www.health.harvard.edu/pain/knees-and-hips-a-troubleshooting-guide-to-knee-and-hip-pain

Learn more by visiting our website at austinmanualtherapy.com or schedule your consultation by calling us today!

STAFF SPOTLIGHT

ELAINE TSAY PT, DPT, FAAOMPT

The Connection Between Exercise +Mental Health

“My interest in physical therapy came from personal experience after sustaining a

ruptured Achilles tendon while I was competing for the gymnastics team at the University of Texas at Austin. After a successful surgery and a handful of physical therapy sessions I was back to running, jumping, and eventually returned to tumbling again. I was amazed at how quickly I was able to regain function of my lower leg, all thanks to the hands-on skills and encouragement of my physical therapist. After graduating with a B.S. in Kinesiology in 2008 I got a job as a physical therapy technician at an outpatient orthopedic clinic. Being able to see first-hand the amazing progress patients were making made me realize that physical therapy was the perfect career choice for me. After working as a physical therapy technician for 2 years I applied for physical therapy schools and was accepted to Texas State University where I received my Doctor of Physical Therapy in 2014. My interest in outpatient orthopedics with an emphasis in manual therapy started early on in physical therapy school. To further advance my education, I enrolled in a clinical fellowship program through the Manual Therapy Institute. I am blessed to have the opportunity to work with and learn from my colleagues at Austin Manual Therapy Associates.” When not helping patients get better, Elaine spends her free time working out, promoting injury prevention for gymnasts, supporting the Texas Longhorns, and enjoying all of the food, sights and sounds of Austin.

Everyone knows that regular exercise is good for the body. But exercise is also one of the most effective ways to improve your mental health. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood. And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a difference. Though social distancing and orders to stay indoors due to the spread of COVID-19 may dissuade individuals from exercising outdoors, even quick indoor exercises or short outdoor walks can still promote your mental health. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better. EXERCISE AND DEPRESSION. Maintaining an exercise schedule can prevent you from

relapsing. It promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression. EXERCISE AND ANXIETY. Anything that gets you moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out. By adding this mindfulness element—really focusing on your body and how it feels as you exercise—you’ll not only improve your physical condition faster, but you may also be able to interrupt the flow of constant worries running through your head. EXERCISE AND ADHD. Exercising regularly is one of the easiest and most effective ways to

EXERCISES YOU CAN DO AT HOME!

HEEL RAISES Standwhile holding a chair as shown. Slowly stand on your tip toes, lifting your heels as high as you can and hold the position. Then repeat to the starting position. Repeat 6-10 times throughout the day.

FOUR POINT + ARM RAISE Starting on your hands and knees, lift one arm out in front of you and hold for 3 seconds. Bring it back down to your sides, and then repeat on your opposite arm. Repeat 8-10 times for both arms.

Learn more about Elaine and the rest of the AMTA staff by visiting our website at austinmanualtherapy.com

reduce the symptoms of ADHD and improve concentration, motivation, memory, and mood. Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention. EXERCISE AND PTSD AND TRAUMA. Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma. Instead of thinking about other things, pay close attention to the physical sensations in your joints and muscles, even your insides as your body moves. Exercises that involve cross movement and that engage both arms and legs—such as walking (especially in sand), running, swimming, weight training, or dancing—are some of your best choices.

When you’re under the cloud of an emotional disorder and haven’t exercised for a long time, setting yourself extravagant goals like completing a marathon or working out for an hour every morning will only leave you more despondent if you fall short. Better to set yourself achievable goals and build up from there. Finding ways to exercise outdoors with fresh air and good weather will even further benefit your mood– whether it’s a 15 min workout in the backyard, a quick jog around the neighborhood, or even taking breaks to do yardwork or gardening, remember that you have options to boost your mental health. Need some advice for workouts or exercises you can do at home? Call your physical therapist at Austin Manual Therapy today!

IMMUNITY-BOOSTING HEALTHY RECIPE Lemon Garlic Chicken Soup

INGREDIENTS

• 3 cloves of garlic, diced • 1 medium lemon (zest & juice) • 1 handful fresh ginger • 2 qt chicken broth • 1 can coconut milk (optional)

• 2 tbsp olive oil • 1 lb chicken breast • 1 medium onion, diced • 3 large carrots, diced • 2 celery stalks diced

DIRECTIONS Heat olive oil over medium high heat. Add chicken breast and brown. Then, add onion, garlic, carrots, celery, salt and pepper. Cook for about 5 min, until softened. Add 2 quarts of chicken broth and ginger with the skin on. Bring to a boil, then reduce heat and simmer for 35-45 minutes (the longer you boil ginger the stronger it is). Remove ginger and discard. Remove chicken, then shred and set aside. Add lemon zest and squeeze lemon to taste. Continue to simmer for 15 minutes. Add shredded chicken and (optional) 1 can of coconut milk. Serve immediately.

WHAT PATIENTS ARE SAYING ABOUT US:

Amazing, professional and knowledgeable!

Thanks to Austin Manual Therapist Tommie Baugh for being amazing, professional and knowledgeable! Our daughter is herself again! I highly recommend this group and trainer! -Holla H.

Start your own success story and schedule your consultation today! Visit austinmanualtherapy.com for more information!

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