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HEALTH & FITNESS NEWSLETTER 2 0 2 4
How Physical Therapy Tackles Hip Pain
goldcoastpt.com | 561.331.5508
HEALTH & FITNESS NEWSLETTER 2 0 2 4
How Physical Therapy Tackles Hip Pain
causes a lot more than just pain, and being able to describe your pain, mobility limitations, and other concerns helps us get a clearer picture of your condition. For example, you know that your hip hurts. But when do you experience pain (i.e., during activity)? Does your pain come and go? Where do you experience pain? Is it just in your hip, or do you feel it elsewhere? Is the pain a dull ache? Sharp and shooting? Make sure to share additional symptoms you might be experiencing, too. Here are some common ones: • Stiffness/limited range of motion in your hip • Weakness throughout the lower extremities • Mobility issues, including walking, going up or down stairs, or struggling to stand up • Difficulty performing everyday tasks, such as putting on your shoes — and let us know which ones
You want to take care of some chores or go for a walk — but hip pain is keeping you on the couch. If this sounds familiar, know that you don’t have to suffer! At Gold Coast Physical Therapy, our physical therapists will guide you through a simple process to address your hip pain so you can get active again. This newsletter will take you through that process, from understanding your symptoms to the outcomes you can expect from physical therapy. Still have questions? Call us to schedule an appointment! Pinpoint Your Symptoms There are several potential reasons why someone might develop hip pain. To treat your pain effectively, we need to pinpoint what that cause could be. When you visit us for your initial appointment, one of the first things we’ll do is ask you to share your symptoms. “Hip pain” often
goldcoastpt.com | 561.331.5508
Thanks to your detailed symptom description — as well as a health history and comprehensive physical exam — your therapist should be able to determine the underlying cause of your hip pain. If you’re 55 or older, there’s a good chance your hip pain stems from osteoarthritis. This degenerative condition causes cartilage and bone tissue to break down, leading to pain and restricted mobility. However, hip pain can also stem from an injury. If you’re an athlete or particularly active person, you may have suffered an acute injury, such as a labral tear, in which a ring of cartilage in the hip socket becomes damaged. You may have also sprained your hip — that is, damaged the ligaments that hold the joint together. However, even if you haven’t had an obvious injury, an injury could still be to blame. Overuse injuries are injuries that develop gradually and, in the hip, generally affect the soft tissue — your muscles, tendons, and ligaments. They usually occur due to repetitive movements or improper biomechanics. Your treatment plan will vary based on the underlying cause of your pain, but in most cases, we aim to… • Help manage acute pain with manual therapy, modalities, or gentle stretches. • Improve mobility and range of motion through targeted stretches and exercises. • Build strength in the muscles surrounding the hip to support the joint. • Restore your ability to perform everyday movements, such as going up stairs — and for the athletes, we’ll help restore your ability to perform sport-specific movements. Identify a Cause & Develop a Treatment Plan
Understand Your Outcomes As with treatments, your exact outcomes will vary based on the underlying cause. However, other factors can come into play, too, such as age, health status, and the amount of time you can spend with physical therapy (whether in the clinic or performing home exercise programs). For example, osteoarthritis has no cure, but you can manage your symptoms with regular physical activity. If you stick with your prescribed exercise program, you can minimize pain, slow the progression of your condition, and delay or even avoid surgery. If you suffered an injury, you likely will be able to resolve your hip pain, usually within 1-3 months. However, if your injury was severe, full rehabilitation — the point at which you’ve fully restored strength and function — may take longer. Continuing any prescribed exercises is important even if you no longer feel pain. Start Your Own Journey to Hip Pain Relief Today No matter the reason for your hip pain, the physical therapists at Gold Coast Physical Therapy will guide you toward lasting relief. Call us today to schedule an appointment to get started.
Sources: https://pubmed.ncbi.nlm.nih.gov/33448767/ • https://www.choosept.com/guide/physical-therapy- guide-to-osteoarthritis-of-hip • https://www.physio-pedia.com/Hip_Pain_and_Mobility_Deficits
Recipe of The Month: Lemon Pasta with Green Beans
• ½ tsp red pepper flakes • ¾ tsp kosher salt
Ingredients: • 8 oz 227g pasta of choice • ½ lb green beans cut into 1-in pieces
• 1 tbsp lemon zest plus more for the end • 3 tbsp of freshly squeezed lemon juice
• 1/4 c extra virgin olive oil • 6 scallions sliced thinly • 4 garlic cloves, sliced
• ¼ cup walnuts, finely chopped • Freshly cracked black pepper
Directions: Bring a pot of water to a boil for the pasta, but don’t use too much water. For 8 ounces of pasta, 6 1/2 to 7 cups of water (1.5-1.7 L) is recommended. Once the water is nearly boiling, add a generous amount of salt (2 to 3 tsp kosher salt). Add the pasta and set a time for 2 minutes before the al dente cooking time listed on the package. Once the timer goes off, ladle out about ½ cup of pasta water and add the green beans to the pot. Cook for the remaining 2 minutes, until the pasta is al dente and the beans crisp-tender. Drain the pasta and beans. Meanwhile, heat the olive oil in a 12-inch sauté pan over medium heat. Once warmed, add the green onions and garlic. Cook for 3 to 5 minutes, until the garlic is just golden, stirring frequently to prevent burning. Add the red pepper flakes and ¾ tsp kosher salt and cook for 30 seconds. Add 1/4 cup of the pasta water to the pan and whisk to combine. Add in the hot cooked pasta and green beans, lemon zest, and 3 tbsp lemon juice, tossing to combine with tongs. Add a bit more pasta water, as needed to bring the sauce together. Taste, adding more of the lemon juice as needed. Finish with the chopped walnuts and season with salt and pepper to taste, and add more lemon zest as desired.
https://rainbowplantlife.com/20-minute-vegan-meals/
contact us today! goldcoastpt.com | 561.331.5508
What’s A HEP — And Why Is It So Important to Your Success?
HEP stands for “home exercise program.” If you’re undergoing physical therapy with Gold Coast Physical Therapy, there’s a good chance your therapist will prescribe one to you. It’s important to note that a HEP isn’t the same as an at-home workout program. With an at-home workout, your goal is general fitness. A HEP consists of curated exercises to help you achieve your rehabilitation goals. We understand that an exercise routine can sometimes be difficult to work into a busy lifestyle. Therefore, we design our HEPs to be as
straightforward as possible, with… • Exercises you’ve done before • A small time commitment • Strategies for managing pain, if needed
However, we also want to make sure you understand why we prescribe a HEP at all! In fact, a HEP has multiple benefits: 1. It improves outcomes: Patients who complete their prescribed HEP experience faster and more effective rehabilitation. 2. It improves muscle memory: This means movements will become easier, and you’ll be able to more easily incorporate additional exercises during your in-clinic sessions. 3. It helps develop a good habit: Even after you recover, regular physical activity is essential for good health. By completing your HEP, you get into the habit of moving daily. In short, a HEP is a small way to make big changes! And if you think you might benefit from a personalized HEP, call us to schedule a consultation.
Sources: https://www.physio-pedia.com/Adherence_to_Home_Exercise_Programs
Workout Your Brain Suduko
Patient Success Spotlight
Call 561.331.5508 Today! “This is the best place I have ever been to for physical therapy. Not only is the care professional and excellent on all levels, but the people are concerned about and totally committed to your well being. I actually look forward to my appointments because I leave feeling better than I have in years.” — C.A.
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