Health & Wellness Newsletter by Kerrville Physical Therapy Center
Health & Wellness
October, 2019
NEWSLETTER
ARE YOUR HIPS STRONG ENOUGH? WE CAN HELP YOU FIND OUT
The Centers for Disease Control (CDC) states that over 80% of the population will experience back pain at some point in their life. In fact, the World Health Organization estimates that approximately 149million workdays are lost due to back pain. While millions of Americans experience back pain, the majority of back pain cases are non- specific, meaning that there is not a primary cause, such as a fracture or disc protrusion. With non-specific back pain, there are usually 3 common factors that are contributing to it: 1. Poor posture. 2. Weak core and gluteus muscles. 3. Poor hip flexibility. You may be thinking, “What do my hips have to do with my back pain?” Well,
your hips have a very large range of motion that works together with the movement of your back. Your hips contain thick Y-shaped ligaments known as “iliofemoral ligaments” that work to provide support. With prolonged sitting over weeks, months, or years, these ligaments shrink, reducing the natural movement of the hip joints. When the iliofemoral ligaments shrink, they begin to yank and pull on the pelvis, which is attached to your spine – thus causing back pain. Additionally, this can cause the pelvis to tilt, altering the posture of your spine and increasing strain. Luckily, this can be resolved through improving your hip mobility. Contact Kerrville Physical Therapy Center today to find out how!
kerrvillephysicaltherapy.com
How Can I Tell If MY HIPS ARE HEALTHY?
2. Hip Squatting Test • Keep your knees parallel, facing forward. • Squat down as far as you can, keeping your feet and heels flat on the floor. • If you feel a lot of pressure in your knees or calf muscles, you could have a hipmovement problem. • Try again in front of a mirror. Does your body want to go to one side? This can indicate a hip motion problem on one side. Find relief for your back pain today! If you are looking for a safe and effective treatment method for treating your back pain and figuring out if it is originating from your hips, contact Kerrville Physical Therapy Center today to consult with one of our physical therapists. Your physical therapist will conduct a comprehensive exam to determine the best individualized treatment plan for your needs. This will include targeted stretches and exercises in addition to any pain-relief modalities your physical therapist deems fit. Our mission is to help relieve your painful back symptoms while simultaneously improving your hip mobility, strength, and function. Contact us today to get started on the first steps toward relief!
Your hips are part of a kinetic chain, meaning that they make up a combination of weight- bearing joints that must function together in harmony in order for your body and posture to function properly. If one part of the kinetic chain is out of balance, stress may be placed on another part of the body – such as the back. Fortunately, you can test your hipmobility with some at-home tests. If you notice that any of these bring you pain or discomfort, don’t hesitate to contact Kerrville Physical Therapy Center as soon as possible to find relief. 1. Hip Mobility Test • Lie on your back with your legs straight out. • Cross one ankle above the other knee, cross- legged in a “figure 4” position. • Keep your ankle pressed on the other leg, but now lower the raised knee to the side. Does it lower close to the ground? • Repeat on the other side and see if there is a difference. • This might indicate a hip motion problem and cause back pain or hip discomfort on that side.
kerrvillephysicaltherapy.com
Patient Success Spotlight I highly recommend Kerrville Physical Therapy to anyone in need of rehabilitation therapy!
“I had knee replacement surgery six weeks ago and have just completed my physical therapy rehab sessions. I highly recommend Kerrville Physical Therapy to anyone in need of rehabilitation therapy. All of the staff were warm and friendly, yet very professional and always attentive and helpful. My therapist was Russell Nemky. Russell was always encouraging and kind, but made me work really hard in our sessions. He didn’t let me wimp out
and thanks to his toughness I worked extra hard at home too. If in the future I need physical therapy for my other knee, it will definitely be at the Kerrville Physical Therapy Center.” - Sharon S.
FREE PHYSICAL THERAPY ANALYSIS
To THANK YOU for choosing our physical therapy practice, we are offering a FREE Physical Therapy Analysis! Limited to the first 25 patients to call. SCHEDULE YOUR FREE ANALYSIS BY CALLING 830-896-7377 TODAY! EXPIRES 10-28-19
OUR SERVICES & MODALITIES
• Cervical & Pelvic Traction • Hivamat
• Kinesio Taping • Epley Maneuver • Ultrasound • Electric Stimulation
• Physical Therapy • Massage Therapy
kerrvillephysicaltherapy.com
THINK KERRVILLE PHYSICAL THERAPY CENTER FIRST
At Kerrville Physical Therapy Center, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.
It’s time to visit Kerrville Physical Therapy Center if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
Slow Cooker Pumpkin Pie Oatmeal
INGREDIENTS • cooking spray, butter or coconut oil • 1 cup steel-cut oats • 2½ cups water • 1½ cups unsweetened almond milk • 1 cup pumpkin • 3 tbsp maple syrup • 1 tsp vanilla • 1 tsp pumpkin pie spice • 1/2 tsp cinnamon • ¼ tsp salt DIRECTIONS
Coat your slow cooker with cooking spray, butter or coconut oil. Add all the ingredients into slow cooker and mix well. Cook on low for 6-8 hours. If you have a programmable slow cooker, set it to cook on low for 7 hours and then switch to warm. In the morning, give the oats a good stir as the oats will settle to the bottom. Portion into a bowl to serve and top with pecans, maple syrup and almond milk.
Source: https://www.eatingbirdfood.com/slow-cooker-pumpkin-pie-oatmeal
HIP FLEXION AROM - BENT KNEE Strengthen your hip by first standing with good posture. Lift one leg up. Hold for 30 seconds. Return to the start position with control. Alternate legs. Strengthens Hips Exercise Essentials Try these exercises to keep you moving...
Exercises copyright of
www.simpleset.net
Stretches Hips
HIP ADDUCTOR STRETCH (LATERAL LUNGE POSITION) Improve the strength and coordination of your hip muscles. Begin in the side lunge position as shown. Your leg should be out to the side and slightly behind you, both feet flat on the floor. Keeping your back straight, lunge deeper to the side until you feel a stretch along the inside of your leg. Stand with good posture Lift knee high
Lunge to side - You should feel a stretch on the inside of your leg
The above exercises are designed to be performed under the instruction of a licensed physical therapist.
kerrvillephysicaltherapy.com
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