HealthActions: Effective Hip & Knee Pain Relief

Knee & Hip Pain Relief N E W S L E T T E R


See Inside • Who Needs Physical Therapy? • Patient Success Spotlight • Exercise Essentials • Healthy Recipe

Take The Next Step To Pain Relief

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. Knee and hip pain can really take the spring out of your step, causingyoutomoveslowerand leavingyouwithpainthatbecomesmore difficult to cope with, step after step. There isanendless listofreasonsastowhykneeorhippainmaydevelop, fromaslipor fall-relatedaccidenttoasports injuryorevenacaraccident. 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 recoverytimeand improveyourabilitytocopewiththepainanddiscomfort by introducing you to targeted exercises and stretching techniques that can enhance your ability to recover from the injury.

When you are dealing with a knee or hip injury, every step requires more effort than typical. 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. WhatCanPhysicalTherapyDotoHelp? Physicaltherapy isnotaone-stop cure-all for pain management. This is a long-term solution to pain and sufferingthroughtheuseoftargetedexercisesandstretchingtechniques 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 should, it is possible tomake a plan to increase flexibility, motion, strength and even improve coordination.


Who Needs Physical Therapy?

Physical Therapy &Motor Vehicle Injuries

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, 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 kneeconstantlymustbe lowerthantheother,thenthismaybe 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 thewaydownsothatyourbuttocksarealmosttouchingyourheels. Ifyou 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. 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.

There are many reasons to undergo physical therapy after you’ve been in a car crash. It supports the recovery process. Physical therapy helps you to keep pain symptoms at bay, improve flexibility, increase strength and recover faster. It can also prevent long-term damage from a car accident, including migraines and chronic pain. The sooner you get physical therapy after a car wreck, the more likely you are to have a pain-free life. Physical therapyalsohelpsreducepain.Aphysical therapistwilldevelop a personalized treatment plan targeted to your injury. Physical therapy also helps you avoid surgery. You can still benefit from physical therapy even ifyouhadan injuryyearsago.Usingactiveneuromuscularrelease, soft tissue release, and strength training, it can help relieve old pain and improve mobility. If you’re suffering from a car accident injury, don’t delay any longer. Contact us at Jackson, Grove Hill, Thomasville, Monroeville, Troy, Dothan, Atmore, Enterprise & Daphne, AL centers today, and let our trained physical therapists help you get on your road to recovery.


Redeem this coupon at any HealthActions Physical Therapy center for a free consultation with your physical therapist! FREE CONSULTATION SPECIAL OFFER!

To From

Do you know anyone 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 & healthy life

Have Them Call Us!

This offer expires August 28, 2019.



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“I had a knee replacement, and my doctor let me choose where I wanted my rehab once I had completed my home health. A friend of mine told me how wonderful HealthActions was for her. I have had other surgeries and my rehab was good; but not near what it has been here. Everyone is so willing to help in any way. Everyone is very nice and personable which made me feel very welcome. Everything has been great and my knee is doing 100% better. I know it’s due to all my rehab. I will be having the other one done, and I will definitely be back here for my rehab. Thanks for all that everyone has done for me.” Patient Success Spotlight Terri Jo Shepard pictured with Danae Reed, LPTA, and Barry Guy, PT Aide at our Dothan clinic located on Ross Clark Circle.

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Try A Healthy Recipe Strawberry-Chocolate Greek Yogurt Bark 2 1 7 9 5 7 3 2 1


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honey • 1 teaspoon vanilla extract • 1½ cups sliced strawberries • ¼ cup mini chocolate chips

2 Ingredients • 3 cups whole-milk plain Greek yogurt • ¼ cup pure maple syrup or

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7 Instructions Line a rimmed baking sheet with parchment paper. Stir yogurt, maple syrup (or honey) and vanilla in a medium bowl. Spread on the prepared baking sheet into a 10-by-15-inch rectangle. Scatter the strawberries on top and sprinkle with chocolate chips. Freeze until very firm, at least 3 hours. To serve, cut or break into 32 pieces. To make ahead: Freeze airtight between sheets of parchment for up to 1 month; let stand at room temperature for 15 minutes before serving. 3 9 6 1 6 2 8 9 4 3 5 4 8 2

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Are you letting pain hold you back? Call HealthActions Physical Therapy to schedule your appointment today!

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Exercise Essentials Try This Exercise to Help Maintain Healthy Knees

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BUTTERFLY STRETCH While in a sitting position, bend your knees and place the bottom of your feet together. Next, slowly let your knees lower towards the floor until a stretch is felt at your inner thighs.


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Alwaysconsultyourphysical therapistorphysicianbeforestartingexercisesyouareunsureofdoing.

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