Health & Wellness Newsletter by Paramount Performance & Rehab
Health & Wellness Newsletter
2019
NEWSLETTER
INCREASE YOUR SPEED WITH HIP, KNEE, & LEG PAIN RELIEF
INSIDE: • Is Knee Pain Hindering You From Completing Chores? • What Are The Symptoms? • Relieve Hip Pain In Minutes • Patient Success Spotlight • Healthy Recipe
OUR SERVICES
• Physical Therapy • Sports Medicine Services • Fitness and Wellness • One-On-One Customized Training
• Professional Sports Training • BioSignature • Infrared Sauna • Supplements
www.pprfitness.com
2019
Health & Wellness Newsletter
IS KNEE PAIN HINDERING YOU FROM COMPLETING CHORES? NEWSLETTER
Whether you have hurt your knee or have been suffering for a long time, seeing a physical therapist at Paramount Performance Rehab can help you return to a more active and pain-free life. Give us a call at 617-641-6700 today!
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, Knee and 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
• Sprains and strains • Tendonitis • Pinched nerves • Osteoporosis • Cancer
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. If you are suffering from hip, knee, or leg pain, contact us today to schedule an appointment.
• Dislocation • Hip fracture
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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 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. How Physical Therapy Can Help. In many cases, physical therapy can help patients increase leg mobility. In doing so, they can stretch, flex and strengthen the muscles responsible for support. If a joint appears deformed, or if sudden swelling occurs, contact a physician immediately. A good physical therapy program can assist with post-operation treatment, too. If you’ve undergone treatment for osteoporosis, dislocation or a fracture, your therapist can help you reclaim full mobility—and a healthy lifestyle. 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. Contact one of our providers today, and tell us about your symptoms.
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
Call us today to schedule an appointment!
VEGAN SWEET POTATO QUESADILLAS
INGREDIENTS • 5 tbsp olive oil
• 2 handful of baby spinach • 1 cup black beans, cooked or canned • 2-3 tbsp fresh parsley, chopped
• 1 sweet potato, grated • 1 tsp smoked paprika • 1/2 tsp chili (optional) • 1/2 tsp cumin (optional)
• salt & pepper to taste • 6 gluten-free tortillas • 1 cup vegan cheese, grated
DIRECTIONS Filling: Heat 1-2 tbsp of olive oil in a large skillet over medium heat. Add grated sweet potato and roast for 30 seconds, then add spices and stir to combine. Once the pan is sizzling, add a little water, then cover the pan and reduce to low heat. Cook for 6 minutes, stirring occasionally. Add baby spinach, and cook for 2 minutes until sweet potato is tender and cooked through. Stir in beans, corn, parsley and cook for 1 minute longer until cooked through. Season with salt and pepper to taste. Quesadillas: Heat another non-stick pan with medium heat and brush with some oil. Spread 3 tbspof thefillingevenlyoverhalfof1 tortilla, leavinga1/2 inchborder.Coverfillingwithgrated cheese and fold over the empty side of the tortilla, pressing down carefully by using a spatula, so that it sticks. Cook for 2-3 minutes, flip and cook from the other side until golden and crispy. Repeat with remaining filling and as many tortillas as needed (about 4-6, depending on the exact size). Transfer quesadillas to a cutting board, slice, and then serve. Source: biancazapatka.com
www.pprfitness.com
Patient Success Spotlight
DISCOVER HOW TO LIVE PAIN-FREE
“I quickly gained both strength and confidence at PPR!”
“I first started with Russell at PPR after a bad knee injury requiring surgery and lots if PT. I quickly gained both strength and confidence at PPR. I, like many clients, switched to training with Russell once my PR was done- and a year later- I am still here! Excellent private gym for lifting towards a goal. Not only do I get a workout program, but also diet recommendations, and supplement guidance. I recommend this gym to anyone looking for weight loss, muscle gain, or to increase performance in their sports or activities of daily living!” - Katy C.
At Paramount Performance Rehab, you will receive hands- on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to go to Paramount Performance Rehab 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 individualized recovery program
Relieve Hip Pain In Minutes Try this exercise to help maintain a healthy body.
Strengthens Hips
www.simpleset.net
HIP HIKES While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side. Then return the pelvis/leg back to a leveled position. Repeat 6 times on each side.
If this exercise does not provide you relief/help, please consider an evaluation to see if we can identify the source of your pain.
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