Newsletter About Your Health and Caring for Your Body by Fairfield Universal Therapy
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
THE CONNECTION BETWEEN HIP AND KNEE PAIN
INSIDE: • NAVIGATING THE PATH TO RECOVERY • 6 DIET TIPS FOR SUMMER • HEALTHY RECIPE
WWW.PTFAIRFIELD.COM
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
THE CONNECTION BETWEEN HIP AND KNEE PAIN
Morning Stiffness: One of the most commonly reported symptoms is morning stiffness, which typically eases as the day progresses. Difficulty in Performing Daily Activities: Individuals with hip pain often find it challenging to bend over to tie shoes or pick up objects from the floor. This pain can intensify during movements like getting up from a seated position or walking uphill. Classic Indicators of Knee Pain Localized Pain and Swelling: A primary indicator of knee issues is localized pain, often accompanied by swelling. This can be especially noticeable after prolonged periods of activity. Stiffness and Reduced Range of Motion: Another hallmark of knee pain is stiffness, which often restricts the knee’s range of motion. Popping or Crunching Noises: Experiencing popping or crunching noises during knee movement is a sign that shouldn’t be ignored, as these sounds often signify underlying knee issues. Difficulty in Bearing Weight: A large number of individuals with knee pain report difficulty bearing weight on the affected knee. This is often described as a feeling of weakness or instability, making activities such as climbing stairs or even simple walking difficult.
Did you know that for a lot of people, their knee pain is not actually due to a problem with the knee, but one with the hip? At Fairfield Universal Therapy, we frequently observe that a problem originating in the hip can be first felt as knee pain and vice versa. You might wonder how this is possible. The answer lies in what’s known as the kinetic chain, where the hip and knee joints work together. The interconnection means that an imbalance or dysfunction in one joint can lead to compensation and pain in the other. The good news is our therapists can help you figure out the source of your pain and, more importantly, guide you back to health. To move towards a healthier, pain-free life, we recommend you consult with one of our physical therapists as soon as possible! YOUR GUIDE TO RECOGNIZING THE SIGNS AND SYMPTOMS OF HIP AND KNEE PAIN At Fairfield Universal Therapy, we believe in a holistic approach to healing. As musculoskeletal experts, we are trained to pinpoint the root cause of your condition, differentiate between hip and knee pain, and develop a plan that addresses the whole person, not just the symptom. The Telltale Signs of Hip Pain Localized Discomfort and Stiffness: Hip pain generally starts as a localized discomfort in the groin area, often accompanied by stiffness restricting the range of motion. As the severity worsens, this pain can sometimes extend to the thigh and even the knee.
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Schedule an appointment today! Call 641-575-0819
HIP MEETS KNEE: INSIDE STORY ON JOINT PAIN
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While interconnected, the hip and knee are distinct structures with unique roles in our body’s movement and different responsibilities. Understanding these differences is vital in diagnosing and treating pain effectively. This is where the expertise of our physical therapists can help! NAVIGATING THE PATH TO RECOVERY WITH FAIRFIELD UNIVERSAL THERAPY At Fairfield Universal Therapy, our physical therapists will conduct a comprehensive evaluation, and distinguish whether you’re dealing with an issue in your hip, knee, or both. After completing the evaluation, we’ll design a program focusing on the actionable steps you can take to ensure long-term relief and prevention of future injuries, including the following: • Tailored Therapeutic Exercises: Our therapists will provide you with stretching and strengthening exercises to help restore your mobility and function. For example, eccentric training focuses on elongating a muscle under tension, proving particularly effective in strengthening muscles and improving mobility. • Neuromuscular Re-education: This involves using exercises and manual techniques to restore normal muscle function and movement patterns. These techniques are especially effective in reducing pain and enhancing function, especially in individuals with hip and knee pain. Our therapists go beyond the surface, digging deep into your symptoms to identify the underlying issues and determine the true origin of your pain, whether the hip, the knee, or both. Our goal is to build a program that helps you get back to living your best life! FOLLOW THESE SIMPLE STEPS TO A PAIN-FREE LIFE Are you ready to embrace a lifestyle that promises better mobility and less pain? At Fairfield Universal Therapy, we are here to guide you every step of the way, fostering a future where you feel better, move better, and live better! Call today to schedule an appointment!
Try This Healthy Recipe PATRIOTIC POPSICLE
INGREDIENTS: • 2 cups Greek yogurt • 1 cup blueberries • 2 cups strawberries • 3 T honey, agave, or other sweetener (optional)
• Equipment: flat bottomed popsicle molds or small cups with flat bottoms, popsicle sticks & star-shaped ice cube tray mold
INSTRUCTIONS: Sweeten Greek yogurt to taste then fill the star-shaped ice cube mold with yogurt; freeze. Puree blueberries and strawberries separately. Assemble: Add a frozen white star to the bottom of each popsicle mold and top with a layer of blueberry puree; freeze. (The blueberry layer should be thicker than the other layers.) Once frozen, add a layer of yogurt. Place the popsicle stick into this layer; freeze. Add a layer of pureed strawberries; freeze. Follow the process with another layer of yogurt and strawberry puree. To serve, dip molds briefly into warm water while gently pulling on the stick.
CALL 641-575-0819 OR VISIT WWW.PTFAIRFIELD.COM FOR MORE INFO
SUCCESS STORIES “I am working with Dana and have found her to be most excellent—extremely well-trained, sensitive, and responsive. She really listens and takes the time to really understand what I was experiencing and how much to push me. I recommend her without any hesitation to others with joint issues.” -Nicole
6 DIET TIPS FOR SUMMER
1. Swap out snacks for fruits and vegetables. Consume at least 5 portions of a variety of fruits and vegetables daily. If this sounds challenging, remember that fresh, frozen, canned, dried, or even juiced fruits and veggies are all options. 2. Replace steak with fish. Fish is a great source of protein and contains many vitamins and minerals. You should try to incorporate at least 2 servings of fish into your diet every week. 3. Reduce your saturated fat intake. Too much saturated fat can raise your blood cholesterol levels, increasing your risk of developing heart disease. Examples of food high in saturated fat includes fatty cuts of meat, sausages, butter, hard cheeses, cream, cakes and biscuits. 4. Cut down on sugary drinks. Drinks high in sugar contribute to obesity and tooth decay. Try opting for a cool, refreshing glass of water instead, or a tasty fruit smoothie! 5. Drink enough water. Proper hydration is always important, but even more so during hot weather. You should aim for 6 to 8 glasses of water a day. 6. Don’t skip breakfast. A healthy breakfast sets the tone for your day and gives you the energy you need to make it to lunch!
REQUEST YOUR APPOINTMENT TODAY! Scan the QR code below to be directed to our request an appointment page to schedule your appointment today!
HAS YOUR PAIN COME BACK?
SERVICES • Joint and muscle injuries • Pre- and post-surgical rehabilitation • Sports injury rehabilitation • Balance and vestibular rehabilitation
• Manual Therapy/ Massage Techniques • Dry needling • Women’s health
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Keep up with your physical therapy exercises to relieve pain and prevent further injuries.
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MONTHLY EXERCISE
If your pain doesn’t subside, consult with your therapist about what other things might be causing pain.
90/90 Hip Stretch Improves Hip Flexibility
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Call Fairfield Universal Therapy for a complimentary injury consultation. We will guide you so you can get back to the activities you love.
Start by sitting up straight on a mat. Take one leg and make your shin parallel with the front of the mat and your knee at a 90-degree angle with your leg on the mat. Place your other knee near your foot and aim your shin parallel with the side edge of the mat so your foot is pointing straight back and your knee is bent to about 90-degrees. Sit straight up and allow your hips to be stretched as they sink toward the mat in this position. 2 sets, 1 rep, 30 seconds hold.
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