Silver Creek PT: Hip, Knee and Leg Pain



Sonia Singh, Physical Therapist at Silver Creek Fitness and Physical Therapy at the Evergreen location, obtained her Doctorate of Physical Therapy at The University of the Pacific in 2017. Since then, she has been gaining experience by working with patients of many different backgrounds. She developed a passion for Physical Therapy while watching her younger sister play basketball and after watching her grandmother go through an extensive rehab program after

having a stroke. Since then, her passion for Physical Therapy has only increased. As a clinician of Punjabi descent, she enjoys interacting with people in the Indian community. She regularly attends the temple and fun cultural events to keep herself immersed in the culture. She also has a huge passion for sports and enjoys watching football and basketball during her free time. Other hobbies include outdoor activities, such as walking or hiking.

INSIDE : • Relieving Your Hip, Knee And Leg Pain • Does Arthritis Pain Grind You Down?

• Exercise Of The Month • Patient Success Spotlight





INSIDE : • Does Arthritis Pain Grind You Down? • Healthy Recipe Your hip, knee and lower leg 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. 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:

• Exercise Of The Month • Patient Success Spotlight

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 stiffened

joints, the condition may be severe. 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, too, is 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 ballance, 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. If you are suffering with hip, knee or leg pain, call us today to learn how we can eliminate your pain and put a spring back in your step!

• Arthritis • Dislocation • Hip fracture • 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 can become inflamed. Cartilage may wear


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. Strengthens Hips Try this movement if you are experiencing hip pain. EXERCISE OF THE MONTH

Does Arthritis Pain Grind You Down?

Millions of Americans suffer from arthritis pain every day, taking Ibuprofen and stronger medications to numb the pain and address the ongoing inflammation. The definition of arthritis is joint inflammation, however the term has acquired a wider meaning. Arthritis is now used as a generic term for osteoarthritis and other conditions that affect joints. The pattern, severity and location of arthritis symptoms can vary depending on the specific form of the disease. Typically, arthritic conditions are characterized by pain and stiffness in and around one or more joints. The symptoms can develop gradually or suddenly. Certain rheumatic conditions can also involve the immune system and various internal organs of the body. Physical therapy is an important part of the ongoing treatment for arthritis. Physical therapy strengthens, stretches and stabilizes muscles surrounding affected joints providing needed support. Relieving Joint Pain Exercising is important to help reduce joint pain and stiffness. Light to moderate-intensity physical activity can actually prevent a decline in function, even restoring health. However, some people with arthritis may be reluctant to exercise because of joint pain after activity. You can take various steps to relieve pain, such as heat and cold therapy, or pain relievers, making it easier for you to exercise and stay active. In addition to physical therapy, choose non-impact exercises such as bicycling or swimming. Furthermore, research shows that even modest weight loss combined with exercise is more effective in decreasing pain and restoring function than either weight loss or exercise alone. If you are suffering from arthritis pain, call us today and discover how we can relieve your pain, returning you to a more active, pain-free lifestyle!


Chicken Quesadillas

• 2 tbsp low sodium chicken broth • 1⁄4 cup onion, chopped • 1 small garlic clove, minced • 1⁄4 cup bell pepper, chopped • 2 chili peppers, minced (to taste) • 3 plum tomatoes, chopped • 8 flour tortillas • 1 cup low-fat cheddar cheese, shredded • 1 1⁄2 cups cooked chicken, shredded • scallion, cut on the bias (garnish) • nonfat sour cream (garnish)

In a medium-heavy skillet, saute the onions, garlic and peppers until soft in the 2 tablespoons chicken broth. Add the chili peppers and tomatoes and simmer for a few minutes more until the liquid has evaporated. Add the chicken and stir well to combine. Spray a cold skillet with the nonstick spray and heat over medium heat. Place a tortilla in the pan and sprinkle with 1/8 cup cheese. Add about a quarter of the chicken mixture and top with another 1/8 cup cheese. Cover with another tortilla and cook for two to three minutes or until golden brown. Flip the quesadilla over and cook for an additional two minutes.


Patient Success Spotlight

Exercise & Pain Relief

If you have back or joint pain, there are probably some times when all you want to do is lie in bed all day. It’s tempting, but it might make the problem worse. Doctors used to prescribe bed rest for back pain and other chronic pain conditions, but studies have found that people who exercise and stay flexible manage their pain much better than those who don’t. If you do have a chronic pain condition like back pain or hip, knee, or shoulder problems, you shouldn’t begin an exercise program without guidance. Check with your physical therapist first. They have the expertise to help you develop an individualized exercise program. Have a professional; a physical therapist show you what is appropriate to do given your condition.

“I have learned a great deal to assist with my ongoing recovery.” “I was referred to Silver Creek by Dr. Thomas Elardo and they were excellent! Bryan Mai was my therapist and he was very excellent with explanations, made me feel very comfortable and is very knowledgable. Seems to be able to tailor to specific needs to assist the patient. I have learned a great deal to assist with my ongoing recovery. The assistant aides were excellent as well! Highly recommend!” - Blake L.

Here are 7 exercises/activities you should do to alleviate pain:

1. Walking 2. Swimming 3. Yoga 4. Tai Chi

5. Pilates 6. Stretching 7. Aerobics

Silver Creek Workshops

Refer A Friend!

MARCH 14, 2019 @ 5:30 PM BACK PAIN WORKSHOP 1. The biggest mistake low back pain suffers make 2. Three most common causes for low back pain 3. Three strategies to eliminate back pain for good.

WHO DO YOU KNOW THAT NEEDS OUR HELP? � Move without pain � Bend and move freely � Balance confidently & securely � Sit for long periods comfortably � Walk for long distances � Live an active and healthy life Have Them Call Us Today! They will thank you and so will we!




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Silver Creek / Evergreen 4205 San Felipe Road #100 San Jose, CA 95135 Phone: (408) 238-1552 Blossom / Almaden Valley 121 Bernal Rd, Suite #30 San Jose, CA 95119 Phone: (408) 227-2141 Newark / Fremont 5600 Mowry School Road #305 Newark, CA 94560 Phone: (510) 651-9258

Gilroy 1395 1st Street #100 Gilroy, CA 95020 Phone: (408) 846-6000 Sunnyvale 500 East Remington Drive Sunnyvale, CA 94087 Phone: (408) 389-3600

Los Gatos/Campbell 14103 Winchester Blvd. Suite F

Los Gatos, CA 95032 Phone: (408) 868-5577

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