Shoreline PT: Effective Hip and Knee Pain Relief

STRAIGHT LEG RAISE While lying or sitting, raise up your leg with a straight knee and your toes pointed outward. Stregthens Leg www.simpleset.net Try this movement if you are experiencing knee or hip pain. EXERCISE OF THE MONTH

Who Needs Physical Therapy?

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, the pain will alter your movement patterns and place abnormal loads on the painful joints. This can further increase joint pain and eventually you give up the normal movement and activity you enjoy. 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 leg is more restricted than the other, this can indicate a hip joint problem that could be addressed with physical therapy. • From a standing position, with your feet planted flat on the floor, can you push your body into a squatting position? You should be able to squat all the way down so that your buttocks are almost touching your heels. If you aren’t able to do this, then physical therapy may be helpful in improving your range of motion. • 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 about overcoming back pain, call Shoreline Physical Therapy today!

HEALTHY RECIPE

Fruit Energy Balls INGREDIENTS

• 1 cup chopped almonds

• 1 cup dried figs

•1 cup dried apricots

• 1 cup unsweetened shredded coconut

INSTRUCTIONS Combine almonds, figs and apricots in a food processor; pulse until finely chopped. Roll the mixture into small balls and dredge in coconut. To make ahead: Cover and refrigerate for up to 3 days or freeze up to 3 months. Combine almonds, figs and apricots in a food processor; pulse until finely chopped. Roll the mixture into small balls and dredge in coconut. To make ahead: Cover and refrigerate for up to 3 days or freeze up to 3 months.

CALL US TODAY IF YOU ARE EXPERIENCING ANY PAIN 910-791-0396

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