Mayfield: Effective Hip & Knee Pain Relief

Health &Wellness The Newsletter About Your Health And Caring For Your Body

“Tired of The Pain?”

Chronic pain affects an estimated 50-75 million Americans. Feelings of hopelessness and depression are reported by many suffering from this kind of relentless pain. But did you know that present pain and suffering have their roots in past pain, trauma, stress, loss, and illness? Did you know there is a real way out of this pain? Kelly McGonigal, professor of Psychology at Stanford University and I yoga therapist explains, “For decades, scientists and doctors thought that GAIN PAIN RELIEF THROUGH YOGA

pain could be caused only by damage to the structure of the body. They looked for the source of chronic pain in bulging spinal discs, muscle injuries, and infections. More recent research, however, points to a second source of chronic pain: the very real biology of your thoughts, emotions, expectations, and memories. Most chronic pain has its roots in a physical injury or illness, but it is sustained by how that initial trauma changes not just the body but also the mind-body relationship.” McGonigal believes “The best way to unlearn chronic pain and stress responses is to give the mind and body healthier responses to practice.” One way to do this is through yoga. Yoga means “union.” It is the union of mind and body through coordinated postures using your breath and body. You may be thinking that yoga is not for you. Big studios filled with young people doing acrobatic-type postures is intimidating for most people, but there are other types of yoga that are therapeutic including restorative yoga, yin yoga, and even chair yoga. Which one is right for you?

Health & Wellness The Newsletter About Your Health And Caring For Your Body

“Conquer Your Pain, Don’t Let It Conquer You!” KNEE & HIP PAIN RELIEF

INSIDE: • Who Needs Physical Therapy? • Healthy Recipe • Patient Success Spotlight • Introducing Mayfield’s New Yoga Instructors

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. There is an endless listof reasons as towhy knee or hip pain may develop, from a slip or fall-related

When you are dealing with a knee or hip injury, every step requires more effort. 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 as they ought to be, it is possible to make a plan to increase flexibility, motion, strength and even improve coordination. Schedule an appointment with a joint pain specialist. Call (440) 442-7111 today!


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.


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. 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. Let us help you get back to living the life you deserve. Call Today! 440-442-7111

FREE WORKSHOP Two sessions December 11th. One from 1-2pm and another from 6-7pm. There will be a maximum of 10 spots for each session. DON’T DELAY! REGISTER TODAY BY CONTACTING US AT 440-442-7111. MAYFIELD’S YOGA WORKSHOP

EUCLID LOCATION 26151 Euclid Avenue, Suite 105 Euclid, Ohio 44132 Phone: (440) 442-7111 Fax: (440) 460-1767

MAYFIELD LOCATION 781 Beta Drive, Suite C Mayfield Village, Ohio 44143 Phone: (440) 442-7111 Fax: (440) 460-1767

Healthy Recipe


INGREDIENTS • 2 tbsp olive oil • 1½ lbs boneless chicken thighs • 2 (8 oz) packages sliced mushrooms • 1 (32 oz) carton reduced-sodium

• 1½ cups thinly sliced leeks • 1½ cups ½-inch sliced celery • ¾ cup uncooked wild rice • ¾ tsp salt • 1 (12 oz) package soft, tofu • 1 cup low-fat milk (1%) • ¼ cup all-purpose flour • 1 tbsp fresh thyme leaves


chicken broth • 2 cups water

“Dr Brad is outstanding and has brought my faith back in physical therapy. I was diagnosed with disc herniation at L5/S1 and I went through a couple of therapists and didn’t really feel like they helped my condition or provided me more information on my options. Brad was exceptional and friendly and his therapy exercises have made a huge difference in my pain level as well as making me mobile.” – H.A. Made a huge difference!

Mayfield Physical Therapy would like to introduce you to our new Integrative Health Team. Julie Konrad, AHC, ERYT and Julie Schlemmer ERYT, both well-seasoned yoga instructors in the areas of yoga therapy, meditation and health counseling will be offering yoga classes and workshops specifically designed for you, our patients. They will discuss which type of class would be best for you, how to notify your instructor of your limitations, how to get the most from your practice and how to safely practice at home. INTRODUCING MAYFIELD’S NEW YOGA INSTRUCTORS DIRECTIONS In a 12-inch skillet heat oil over medium-high. Add chicken; cook 6 minutes or until browned, turning once. In a 6-qt. slow cooker combine chicken, mushrooms, chicken broth, water, leeks, celery, wild rice and salt. Cover and cook on low 6 hours or high 3 hours. Remove chicken from cooker. Coarsely shred chicken using two forks. If using low setting, turn to high. In a blender combine the tofu, low-fat milk, flour and thyme leaves. Cover and blend until smooth. Stir into mixture in cooker. Cover and cook 30 minutes more or until thick. Stir in shredded chicken.

Julie Konrad, AHC, ERYT

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