Do you suffer from knee, hip or leg pain? You are not alone. CDC studies show that 30% of adults have reported some form of knee, hip or ankle joint stiffness or pain in a 30 day period.
The Bounce Back Bulletin The Newsletter About Your Health And Caring For Your Body
STAFF SPOTLIGHT Dr. Melinda Berean received her Bachelors of Psychology at Widener University. She obtained her Doctor of Physical Therapy (DPT) at Widener University where she participated in various clinical affiliations including outpatient orthopedics, pediatrics and acute care. Melinda enjoys spending time with her family, kick-boxing and going to the beach. Email: melinda@bouncebackpt.com Dr. Melinda Berean, DPT
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The Bounce Back Bulletin The Newsletter About Your Health And Caring For Your Body Do You Need Help To Stay Active and Pain Free? FINDING THE SOURCE TO YOUR HIP, KNEE & LEG PAIN
Do you suffer from knee, hip or leg pain? You are not alone. CDC studies show that 30% of adults have reported some form of knee, hip or ankle joint stiffness or pain in a 30 day period. The hip and knee joints are incredible marvels of the human body. At times they have to withstand up to 6 times your body weight in force. The knee joint is the second most complicated joint in the body and has to move in many directions including forward, backward, side to side and rotation. These different movements are called accessory motions and are needed for normal walking, running and bending. When you experience pain in the side of the hip, groin, thigh or knee, you may have difficulty with these accessory motions. Prolonged sitting, injuries,arthritisanddiseasecanaffectaccessory motions. With every day use, tissues around the hip and knee joints tighten, leading to a gradual loss of motion. This causes a lot of pressure to build up on specific parts of the joints. When Your Motion is Lost When you lose the movement of the hip, knee or ankle joints, your muscles have to take on the abnormal strain. This leads to common aches and pains experienced by millions of people. Many people feel that medication will help solve their hip, knee or leg pain. While medication can help to decrease inflammation and pain, it cannot
address the root cause of the problem. Most pain in the hip, thigh, knee or leg comes from poor flexibility, strength or coordination. Treating Leg Pain To determine the source of your leg pain our physical therapists examine your walking, squatting, jointmovement,comparing thestrength and mobility of the joints. A comprehensive
treatment plan, including special hands on techniques, is made to achieve the fastest relief and the longest lasting results. If you are suffering with hip, knee or leg pain, call us today to learn more how we can eliminate your pain and put a spring back in your step! Look inside to learn more and say good-bye to that aching knee or hip!
www.bouncebackpt.com
(484) 582-0660
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“WHAT’S CAUSINGMY JOINT PAIN?”
Your Pain Could Be Caused By Arthritis Millions of Americans suffer through arthritis pain every day, taking Ibuprofen and stronger medication 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. 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, swimming or water exercise. 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 with arthritis pain, call us today and discover how we can relieve your pain, returning you to a more active, pain-free lifestyle!
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.
These easy, cakey Pumpkin Pie Protein No-Bake Bites have the flavor of pumpkin pie, but are secretly packed with protein and fiber! Vegan, gluten-free, paleo, and kid-friendly. PUMPKIN PIE PROTEIN NO-BAKE BITES INGREDIENTS For the protein powder version: • 9 Medjool dates, pitted (place in bowl of warm water if hard and dry) • ½ cup unsweetened applesauce • 3 tbsp pumpkin puree (canned pumpkin) INGREDIENTS For the non-protein powder version: • 12 Medjool dates, pitted (place in bowl of warm water if hard and dry) • ½ cup unsweetened applesauce • 3 tbsp pumpkin puree (canned pumpkin)
• ¼ cup almond milk • ½ tsp vanilla extract • ½ cup coconut flour • 1 scoop (30g) vanilla brown rice protein powder (I like Vega Vanilla Protein + Greens) • 1 tsp pumpkin pie spice • ½ tsp cinnamon • 2 tbsp cacao nibs or chocolate chips (optional)
• 2 tbsp almond milk • ½ tsp vanilla extract • ½ cup coconut flour • 1 tsp pumpkin pie spice • ½ tsp cinnamon • 2 tbsp cacao nibs or chocolate chips (optional)
INSTRUCTIONS 1. Place dates, applesauce, pumpkin, almond milk, and vanilla in a large food processor. Blend until pureed, scraping down the sides as needed. 2. Add coconut flour, brown rice protein (is using first recipe), pumpkin pie spice, and cinnamon. Blend until a ball of “dough” forms. If it’s too wet, add a bit more coconut flour. If it’s too dry, add a bit more almond milk. 3. Stir in cacao nibs. Roll into 12-15 bites.
4. Store in the refrigerator or freezer. www.bouncebackpt.com
(484) 582-0660
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PATIENT SUCCESS STORY
“I was having pain in my hip and my doctor referred me to therapy and I chose Bounce Back. My therapist designed a plan to strengthen my muscles in the area. In no time I was feeling much better and now I am pain free. I plan to continue my program at home, so I won’t have a return of the problem. But if I do I know just where to go! Thank you Melinda!” -Lois S. “In no time I was feelingmuch better and now I am pain free.”
RELIEVE PAIN INMINUTES Try this movement if you are experiencing knee pain.
KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Hold for 30 seconds. Alternate knees and repeat 8 times. Helps Knee Pain www.simpleset.net
Have YouMet Your Deductible Yet? Have you met your annual insurance deductible? If you have, your therapy may be free. How do you check to see if your deductible has been met? You can call your insurance and ask them or you can call us and we will gladly check your benefits for you.
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COMMON RUNNING INJURIES / PAINS: KNEE INJURIES:
According to the US Department of Health and Human Services, the knee is the most commonly injured joint. Orthopedic surgeons see more than 5.5 million people annually for knee injuries which include “Runners Knee” (pain or tendonitis close to the knee cap or on the sides of the knee), illiotibial band syndrome (pain on the outside of the knee) and more. These tissues at the knee joint are most commonly irritated with the repetitive striking associated with running and very often become imbalanced with other muscles and tendons around the knee joint and thus cause pain and lost time with training. SHIN SPLINTS: Shin splints occur when there is pain along the large bone on the front of your lower leg known as the tibia. Shin splints most commonly occur in runners, especially those who are just starting a running program or are making modifications to their program. This is usually due to poor alignment of the body or a combination of weakness and or tightness in the leg muscles. HIP INJURIES: These may include such things as ITB Syndrome, Piriformis Syndrome, Hip Flexor problems, Bursitis, and more. These hip conditions are all the result of the excessive stress that ends up at your hip joint as a result of the ground reaction forces and your body weight meeting each other at a specific location. When a hip problem begins, it is the sign of muscle imbalances with regards to flexibility and strength of the surrounding musculature. These tissues then gradually shorten over time due to the excessive stress placed on them and at some time begin to cause pain, become inflamed and other reactions. PLANTAR FASCIITIS: Plantar fasciitis is an irritation to a band of tissue on the bottom of your foot. The plantar fascia works to support your arch and help to absorb shock when your foot hits the ground. Tight tissues in the leg, weak leg muscles, and minor changes in your running pattern or stride can irritate this tissue and side line you for a long time. ACHILLES TENDONITIS: Your Achilles tendon attaches to your calf muscle which is the largest shock absorber when your foot hits the ground. It is then the tendon that your calf pulls on when it lifts your heel off the ground to take the next step. In short it is pulled on every time you hit the ground and every time your foot leaves the ground. Imagine how many steps you take during a normal run and multiply the work load by two. As a result the Achilles tendon is very vulnerable tissue and needs to be kept in great working order with specific stretching and strengthening. The good news is that Bounce Back Physical Therapy can treat these orthopedic and repetitive motion injuries without the need for invasive surgery or extensive medications. The licensed Physical Therapists
at Bounce Back Physical Therapy will evaluate your condition and customize a program of care that addresses all of your areas of need including (but not limited to):
• Mechanics of your running • Flexibility and strength of primary muscle groups • Flexibility and strength of supporting muscle groups • Core strength and control • Footwear • Alignment and other issues
Our treatment program will recognize the affect any of the above is having on your ability to train and compete and will allow you to recover from injury quickly and get back to your training. Even if you have an old injury, it is important to have it evaluated by our Physical Therapists to prevent long term damage such as arthritis to your joints. If you have an old injury like tendonitis, arthritis, stress fracture, or low back pain, our therapists can design a treatment program to promote wellness and get you back to training and competing at the level you desire.
74 Rittenhouse Pl Ardmore, PA 19003
Do you (or someone you know) suffer from pain, numbness or tingling in your legs, feet, buttocks or lower back? Saturday, December 9th at 10 AM 74 Rittenhouse Pl • Ardmore, PA 19003 If You’re Confused About What to Do and Looking for Answers Here’s What You’ll Learn at This New Workshop: • The 7 urgent coping strategies every back pain sufferer must never forget when back pain strikes!! • The single biggest mistake that most back pain and sciatica sufferers make which actually stops them from healing Low Back Pain and Sciatica Workshop You are invited to our FREE
• The 7 things you can do if you’re hoping to avoid surgery that’ll cost you nothing • The most successful treatments for lower back pain that doesn’t involve any medications, injections, or surgery • The 3 best exercises that will help you walk farther for longer • How to get a FREE back pain severity consultation and where to go for it
You Should Only Attend This FREE Workshop If:
1.) You or a loved one suffer from back pain 2.) If you have suffered with lower back pain for longer than you feel you should have 3.) You are currently seeing a doctor or thinking about it
How Do I Register For The FREE Low Back Pain and Sciatica Workshop? Call Bounce Back Physical Therapy at (484) 582-0660 When you register, we will mail you The Lower Back Pain and Sciatica Worksheet which you will bring with you to the event. We only have 25 seats available for the event due to the interactive nature of this workshop. So if you would like to attend, be sure to register now Call (484) 582-0660 How Much Is It To Attend The Workshop? Nothing... the event is absolutely FREE but call (484) 582-0660 now to register as we are taking only 25 attendees As a special bonus, all 25 attendees for the Low Back Pain and Sciatica Workshop will receive a Special Report: “The Top Ten Most Burning Questions For Sciatica.”
Star t Feeling Better Now Call Today (484) 582-0660 THIS EVENT IS ABSOLUTELY FREE
74 Rittenhouse Pl Ardmore, PA 19003
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