ARE YOU MOVING CORRECTLY?
If you are suffering from knee or hip pain, it is important to make sure you contact a physical therapist as soon as possible. However, there are also some tests you can do on your own before your consultation – these simple tests can help you determine if your knees and hips are as flexible and strong as they should be. Practice caution when performing these tests with a painful knee or hip, and do not continue them if they cause your pain to worsen: • When you are standing, can you touch your toes? This indicates hip and low back flexibility. • When sitting down, can you comfortably cross your legs so your ankle is resting on the opposite knee? Does one knee go further down than the other? This indicates hip flexibility. If one hip is tighter than the other, it can impact the way you walk and can cause knee pain. • Keeping your feet flat on the floor while holding onto something solid, how far can you squat down? You should be able to squat all the way down so your buttocks almost touches your heels. Don’t let your heels pop up! If you favor movement to one side, you probably have hip weakness on that side or limited motion in the hip joint. • Standing near a counter top, put one foot in front of the other so you are touching heel-to-toe. Without putting your hands down, see if you can balance for 10 seconds. If you cannot, this may mean you have trouble with the coordination of your balance from the nerve endings in your hips, knees, ankles, and feet.
As noted, physical therapy is an effective mode of treatment for patients suffering from knee and/or hip pain. At Rehability, we help provide treatment for patients through movement and physical manipulation. If you are suffering from knee and/or hip pain, don’t hesitate to contact Rehability to schedule an appointment. We’ll help you kick your knee and hip pains to the curb, so you can live a happy, active, and pain-free life!
www.RehabilityNJ.com
ATTENTION PATIENTS WITH POOR POSTURE • Do you have pain when sitting or standing for long periods of time? • Do you have muscle stiffness that limits your mobility? • Do you find yourself hunched over at work or even the dinner table?
Exercise Essentials
If you have answered “YES” to any of these questions, we can help.
Good For Hip Flexibility
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Exercisescopyrightof
www.simpleset.net
PRONE HIP EXTENSION - BENT While lying face down slowly raise up your leg off the ground. Hold for 10 seconds. Perform on other leg. Repeat 10 times.
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