Monthly Newsletter by Wise Physical Therapy
N E W S L E T T E R
REEL IN HIP & KNEE PAIN RELIEF
OUR SERVICES THERAPEUTIC EXERCISE BALANCE TRAINING POSTURAL RESTORATION GAIT TRAINING JOINT MOBILIZATION MANUAL TRACTION SOFT TISSUE MOBILIZATION / MYOFASCIAL RELEASE
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N E W S L E T T E R
CAN YOUR KNEES HANDLE A BIG CATCH?
INSIDE :
• Why You Need Physical Therapy • Refer-A-Friend
• Patient Success Spotlight • Relieve Hip Pain In Minutes
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, causing you to move slower and leaving you with pain that becomes more difficult to cope with, step after step. There is an endless list of reasons as to why knee or hip pain may develop, from a slip or fall-related accident to a sports injury or even a car accident. 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 recovery time and improve your ability to cope with the pain and discomfort 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. What Can Physical Therapy Do to Help? Physical therapy is not a one-stop cure-all for pain management. This is a long-term solution to pain and suffering through the use of targeted exercises and stretching techniques 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 ought to be, it is possible to make a plan to increase flexibility, motion, strength and even improve coordination.
SCHEDULE A CONSULTATION TODAY GET RID OF YOUR NAGGING HIP OR KNEE PAIN!
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Are you moving like you should be? 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, when your hips and knees are in pain, it can cause you to change the way that you are moving, causing you to change the flow and pace of your gait, which is the way that you walk. Other times, 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 knee constantly must be lower than the other, then this may be indicative of knee concerns that could be addressed with physical therapy. • 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.
The goal of any physical therapy program is to restore range of motion and improve flexibility and strength while reducing the general experience of pain. Unfortunately, hip and knee injuries often tend to linger. 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. For more information about overcoming hip or knee pain, contact us.
Call us today to schedule an appointment (907) 562-2118.
The king of fish, Alaska salmon is like a summer holiday dinner; true comfort food and fun when you catch some. Some days the catch is amazing, some days true friends gift us theirs because we didn’t catch “the run”. Nothing beats fresh caught, red sockeye salmon fillets. This beautiful dish is an amazing combination of seasonal peaches, salmon, ginger, salty and pungent with a fruit side for fun. Hard to admit how easy it is when it is so elegant. Enjoy! Serves 4. Ginger & Peach Roasted Red Salmon Recipe
INGREDIENTS • 1 tbsp apple cider vinegar (unfiltered, raw)
• sea salt and pepper • 1 medium red onion, thickly sliced • 3 peaches, cut into wedges • 2 zucchini, sliced • 4x 6-ounce wild-caught salmon fillets (about 1 inch thick, skin on)
• 1 tbsp grated fresh ginger • 1 tsp fresh thyme leaves • 4 tbsp extra-virgin olive oil
INSTRUCTIONS Heat grill to high-medium; when it comes to temperature use a grill brush to remove “detritus”. Turn thegrilltomediumormedium lowforcooking(differentgrillshavedifferentheats—lowerandslower
isbest). InaMagicBullet,Nutribullet,orfoodprocessor,cream together thevinegar,ginger, thyme,3 tablespoonsof theoil,and¼ teaspooneachsaltandpepper. Set the creamy vinaigrette aside. Slice the zucchini lengthwise and brush with olive oil. In a large bowl, gently toss the onions and peaches with approximately 1 tablespoon oil. Rub both sides of the salmon with olive oil and then season the fleshy side with ½ teaspoon salt and ¼ teaspoon pepper. Place the onions on the preheated grill; they take the longest. Grill onions 2 minutes before starting the salmon. Place the prepared salmon on the grill flesh side down. Also place the preparedzucchinion thegrill.Grill thesalmon,zucchini,andonions2minutes.Carefullyflip thesalmon toskinsidedown (this iseasiestwitha longspatula).Flip the onion slices and the zucchini slices. Place the peaches on the grill to cook while the salmon, zucchini, and onions finish. Peaches need about 1 minute per side. Use tongs to turn the peaches while the salmon, onions, and zucchini continue cooking. Arrange all artistically on a serving dish. Drizzle with the vinaigrette and serve. A simple mixed greens salad rounds out this beautiful dish. Find more healthy recipe makeovers at www.OurNutritionKitchen.com Contributed by Marie Cecchini Sternquist, MS CHHC who uses Functional Nutrition and Nutrition Response Testing to address inflammatory processes that prevent true healing.
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Patient Success Spotlight
Who Do You Know That Needs Our Help?
Do You Have Friends Or Family That Can’t:
� Move without pain � Bend and move freely � Balance confidently & securely
� Sit for long periods � Walk for long distances � Live active and healthy
“The pain was greatly reduced and my mobility increased!” “Before coming to Wise Physical Therapy, I spent 11 months in severe pain, going to physical therapy with little or no relief. From the very first session with Bill, the pain was greatly reduced and my mobility increased. After a couple of sessions I finally had hope of recovering from my accident. Several weeks later I’m still making progress and have returned to work.” - B.F. BRIDGING While lying on your back, raise your buttocks off the floor/bed. Strengthens Hips www.simpleset.net Relieve Hip Pain In Minutes Try this movement if you are experiencing hip pain.
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