Health & Fitness Newsletter by Physical Therapy Specialties. Don’t Let Your Knee & Hip Pain Ruin Your Holiday Spirit
Health & Fitness The Newsletter About Your Health And Caring For Your Body
Don’t Let Your Knee & Hip Pain Ruin Your Holiday Spirit
Health & Fitness The Newsletter About Your Health And Caring For Your Body
STEP RIGHT UP! Don’t Let Your Knee & Hip Pain Ruin Your Holiday Spirit
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 PT Specialties as soon as possible. We’ll help you get moving freely once again!
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.
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Why Am I In Pain and What Can I Do About It?
So, What Can I Do? 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:
There are many reasons why you may be experiencing hip or knee pain. Some of the most common causes include:
• Arthritis. Osteoarthritis and rheumatoid arthritis are the most common causes of hip and knee pain. 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 overuseand repeatedactivity. This causes inflammation, which can result inpain. So, if you feel achy afterwalking too far, itmay be your body’s way of telling you you’ve done too much! • 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. Have fun, but remember to be careful! • 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.
• 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 PT Specialties 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 PT Specialties, 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!
Email us: Ida@pt-specialties.com CALL TODAY! 925.417.8005
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HAPPY
!
We are celebrating the holidays with our GREATEST PROMOTION EVER NEW YEAR, NEW YOU!
FREE VISITS ON JANUARY 12th
This year is coming to a close and we want you to start off the NewYear right! If you’ve experienced pain this past year, I have something to tell you: You don’t have to repeat this in the new year. My physical therapy team blocked out 15 free screen slots for New Year Tune-ups to help you get the most out of the new year. And they are completely FREE! At your free screen, we’ll: 1. Understand the cause of your pain or problem 2. Discuss what successful treatment looks like So, if you or a loved one are experiencing pain and you’d like to find out how to solve it, give us a call.
Call 925.417.8005
CALL TODAY TO SCHEDULE YOURAPPOINTMENT 925.417.8005
Patient Spotlights What our patients have to say!
“This is amazing, I totally recommend it…”
“I went there and in the beginning I couldn’t even take my clothes off it would hurt so much. I had so much pain I couldn’t even sleep well. But ever since I came here it has helped me very much. Now my arms feel flexible and not tight anymore. This is amazing, I totally recommend it, it has definitely helped me a lot.” - Fikirte
Improve Your Health In Our WarmWater Therapy Pool!
I ncrease range of motion M ove freely P rotect joints R educe pain O btain cardio fitness V i tal ize muscle strength E nhance flexibility and balance
Pool Therapy and Water Classes Offered Daily. Schedule is on our website.
Has Your Pain Returned? Has a New Pain Started?
www.pt-specialties.com COME BACK TO PT Make an appointment today with one of our therapists and get back to the activities you enjoy — pain free! 925.417.8005
Exercise Essentials Try these simple exercises to help keep you loose and pain-free... Share this with a friend or family member to help keep them healthy, too!
Helps strengthen your knees.
Good stretch for your hips and knees.
STEP DOWN Stand on a step. Lower one foot slowly towards the ground. Keep your hips level! Step down and then off the step. Keep your knees aligned over your feet. Repeat 8 to 10 times.
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.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Who do you know that needs our help?
Refer a Friend Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely
9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
If you know someone suffering from aches and pains give the gift of health. Refer them to Physical Therapy Specialties today. Pass along this newsletter or have them call us directly for a Physical Therapy Consultation.
Call Today! 925.417.8005
CALL TODAY! 925.417.8005 3908 Valley Ave., Suite B Pleasanton, CA 94566
www.pt-specialties.com
INSIDE: • Why Am I In Pain and What Can I Do About It? • New Year, New You! • Exercise Essentials • Patient Spotlights
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