Newsletter by OSR Physical Therapy
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Your Resource for Health, Wellness, And Caring For Your Body N E W S L E T T E R
Orthopedic & Sport Rehab • Physical erapy Quality Rehabilitation rough Personalized Care
Swing Into Winter Fun With HIP & KNEE PAIN RELIEF
For many people, hip and knee pain can be a way of life. It can pose issues when trying to enjoy leisurely walks, climb up stairs, or bend down to retrieve a dropped item. It can greatly hinder your ability to perform and enjoy daily activities. Your hips are the body’s largest “ball and socket” joints, meaning that your “femur” (hip bone) fits perfectly into your “acetabulum” (hip socket.) There is a cushion of cartilage in your hips that helps prevent friction as your hip bone moves within the socket. However, it is possible for the cartilage to wear down or become damaged with age or physical exertion. It is also possible for the muscles and tendons surrounding the hip to experience overuse. If a fall or other injury occurs, the hip bone can also break or become dislocated. The knee joint is also one of the most complicated joints in the body, as it has to bear up to 6 times your body weight when running or jumping. This incredible joint has to move over a million times each year and over 80 million times over a lifetime. This is also the reason why things can go wrong, resulting in injury and pain. If your hip or knee pain is limiting you from living the life you want, don’t hesitate to contact OSR Physical Therapy as soon as possible. We’ll help you get moving freely once again! Why am I experiencing hip and/or knee pain? There are many reasons why you may be experiencing hip or knee pain. Some of themost common causes include: • Arthritis. Arthritis causes inflammation of the joints and can lead to a quicker breakdown of cartilage in the hips. This can lead to pain or stiffness with movement. • Strains. Muscles or tendons can become strained due to overuse and repeated activity. This causes inflammation, which can result in pain.
• Fractures and breaks. As we age, our bones start to become brittle, increasing the probability of fractures and breaks. This is something to keep in mind as you participate in physically demanding activities and hobbies. • Dislocation. Dislocations of the hip and knee can occur as a result of a fall or other sort of trauma. If you are experiencing pain from a recent slip or fall, you may be feeling the symptoms of a dislocation. • Tears. There are four ligaments in the knees that have a possible risk of tearing. The most commonly torn ligament is the “anterior cruciate ligament,” or ACL. It is also possible for cartilage to tear, causing pain. Tears are typically a result of some sort of trauma experienced to the painful area. • Bursitis. “Bursae” are liquid sacs that can be found between tissues. They help ease friction from tissues running together; however, they can also become inflamed due to overuse and repeated activity, resulting in pain. Even activities such as standing too long may result in achiness from irritated bursae later. • Tendinitis. Your tendons are thick bands of tissue that connect your muscles to your bones. Tendinitis occurs when your tendons become inflamed, which, again, is a result of overuse and repeated activity.
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So, What Can I Do About My Hip & Knee Pain?
Hip and knee pain can be a scary thought, especially with all the hustle and bustle of living a busy life. Luckily, there are some actions you can take at home to try and soothe or prevent pain: • Wearing properly fitted shoes. One way to avoid hip and knee pain is by wearing well-fitted shoes with suitable arch support. Comfortable, fitted, closed-toed shoes are a great way to relieve stress on your joints and allow relaxation in your hips and knees. • Using cold and hot remedies. Ice packs and heating pads can help in soothing your aches and pains. Rotating between ice packs and heating pads on the affected areas can provide relief. • Stretching. When your joints tighten up, pain can get much worse. Help alleviate and prevent this pain by doing a daily stretching routine in your legs, hips, and back, to help release any pressure on those areas. • Listening to your body. At the end of the day, always listen to your body. If you’ve been on your feet for two hours and you feel your knees tightening up, it may be time to take a small break.
Contact OSR Physical Therapy for additional assistance! Having a regular physical therapy checkup ensures that your joints are working at their peak performance. In addition, any problems will be discovered early, preventing the onset of arthritis and joint injury. If you do have arthritis or have had surgery, then a regular physical therapy check-up is especially important. At OSR Physical Therapy, we can provide you with a joint analysis to determine any problem areas in the hip or knee joints, and treat them accordingly. Schedule a consultation with one of our expert physical therapists today to discover how you can live life with freely moving joints!
At-Home Exercise
Strengthens glutes
HIP FLEXION | BENT KNEE Strengthen your hip by first standing with good posture. Lift one leg up. Return to the start position with control. Repeat 10 times on each side. Use a chair or wall for balance if needed.
Anthem (623) 551-9706 North Phoenix (623) 434-4655 Peoria (623) 412-2117 Gilbert (480) 857-7123
Scottsdale (480) 265-2122 Glendale (623) 219-4242 Sun City (623) 219-4475 Moon Valley (480) 265-2140
exercises copyright of
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Always consult with your physical therapist or physician before beginning an exercise you are unsure of.
Quality Rehabilitation Through Personalized Care
Share this newsletter with a friend and help them find relief from pain!
Healthy Recipe: Perfect Vegan Gingerbread Cookies
Letter from the Owner
Dear OSR Family, Friends, Patients, and Clients, As we wind down the year 2021, I wanted to take a moment to thank you for all of your love and support over the last year. In what has been an unprecedented time over the past 1-2 years, you have continued to show your support and confidence in OSR Physical Therapy as your physical therapy provider of choice and we cannot thank you enough!
Ingredients: For cookies • 3 cups flour • 1 tsp baking soda • 1 tsp baking powder • 1 tsp salt • 1 tbsp ground ginger • 2 tsp cinnamon • 1/4 cup + 2 tbsp vegan margarine
• 3/4 cup brown sugar • 1/2 cup molasses • 2 tbsp nondairy milk • 1/2 tbsp vanilla For frosting • For the frosting: • 1/2 cup vegan butter room temp • 1 cup powdered sugar • 1-3 tsp milk
We have persevered as a business through our most challenging moments in all of our 19 years of practicing physical therapy, and through it all have seen so many of you work through your physical challenges to get back on your feet, return to your sport or job, and improve your quality of life. YOU are an inspiration to all of us here at OSR and YOU are the reason we keep doing what we do every day, to help those in need. Our Core Values of F.A.I.T.H, Family, Accountability, Integrity, Teamwork, and Honesty, have carried us through this challenging period, and lead us into the next year and beyond. We are so excited to begin our 20th year in business and we look forward to continuing to build on those values and continue to deliver truly “Quality Rehabilitation Through Personalized Care.” Thank you again and from Kori and I, and our kids Emma, Sophie, Maci, and our new addition Aaron James “AJ”, we wish you from the bottom of our hearts a Merry Christmas, Happy Holidays, and a very Happy and Healthy New Year 2022!!
Here's how to make it: In a medium sized bowl, whisk the flour, baking soda, baking powder, salt, ginger, and cinnamon. In a separate, larger bowl, add the butter, brown sugar, molasses, milk, and vanilla. Beat with amixer. Slowly add the dry ingredients into the wet andmix until completely combined. Form the dough into a ball and wrap in cling wrap. Place in the fridge for about an hour. To make the frosting, place butter and sugar in a bowl and beat with a hand mixer. Add milk to your preferred consistency. Once the cookies are chilled, preheat the oven to 350°F. Lightly flour a surface and place the chilled dough on top. Begin to roll it out the dough with a rolling pin. Roll it to be ¼″ thick.
Patient Testimonial
Aaron Williams, DPT, CEO Owner, OSR Physical Therapy
merry + bright wishing ou happy holidays and a peaceful + prosperous new year. thank you for your continued support and partnership. We look forward to a wonderful 2022!
F family A accountability
"They have taught me how to do physical therapy from home for multiple body parts!"
I integrity T teamwork H honesty
“I would highly recommend OSR Physical Therapy because they have taught me how to do physical therapy from home for multiple body parts! After all, the point of physical therapy is to learn how to manage pain and learn how to take care of yourself on your own. Thank you, OSR!” - Ramona
Make the choice to get rid of low back pain this summer. Call your OSRPT clinic TODAY!
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PEORIA CLINIC 9784 W. Yearling Rd. Bldg. B, Suite 1520
NORTH PHOENIX CLINIC 3120 W. Carefree Hwy, Suite B5
GILBERT CLINIC 3345 S. Val Vista Drive, Suite 101
ANTHEM CLINIC 41125 N. Daisy Mountain Dr, Suite 121
GLENDALE CLINIC 5810 W Peoria Ave, Glendale AZ 85302 P: 623.219.4242 F: 623.219.4244 Phoenix, AZ 85086 P: 623.434.4655 F: 623.434.4657
Gilbert, AZ 85297 P: 480.857.7123 F: 480.857.8250
Anthem, AZ 85086 P: 623.551.9706 F: 623.551.9708
Peoria, AZ 85383 P: 623.412.2117 F: 623.412.2118
MOON VALLEY CLINIC 14001 N. 7th St, Suite F112
SUN CITY CLINIC 10474 W. Thunderbird Blvd, Suite 200 Sun City, AZ 85351
SCOTTSDALE CLINIC 14202 N. Scottsdale Rd, Suite 169 Scottsdale, AZ 85254
Phoenix AZ 85022 P: 480.265.2140 F: 480.265.2141
P: 623.219.4475 F: 623.219.4477
P: 480.265.2122 F: 480.264.7575
osrphysicaltherapy.com @ osrptaz
@ osrptaz
DISCOVER THE CAUSE OF YOUR CONSTANT HIP & KNEE PAIN
• So, What Can I Do About My Hip & Knee Pain? • Patient Testimonial • At-Home Exercise • Recipe: Perfect Vegan Gingerbread Cookies INSIDE:
osrphysicaltherapy.com
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