Your hips, knees, and lower legs are tough—but injuries happen. Your hips and knees are your largest joints, supporting your body’s weight. They work in close coordination, giving us the mobility we need. Between arthritis, injuries, and age, however, pain can flare-up. If you’re experiencing hip, knee or leg pain, call us to schedule a closer look. Before you do, however, let’s examine the pain itself.
BOUNCE BACK FROM HIP, LEG, & KNEE PAIN
Exercise Essentials Try this exercise to relieve leg pain and keep moving!
A Healthy Summer Kick off your summer with these dieting tips
Boost Your Immunity! A healthy recipe and dieting tips to boost your immunitu!
BOUNCE BACK FROM HIP, LEG, & KNEE PAIN Your hips, knees, and lower legs are tough—but injuries happen. Your hips and knees are your largest joints, supporting your body’s weight. They work in close coordination, giving us the mobility we need. Between arthritis, injuries, and age, however, pain can flare-up. If you’re experiencing hip, knee or leg pain, call us to schedule a closer look. Before you do, however, let’s examine the pain itself. WHAT CAUSES HIP, KNEE AND LEG PAIN? Hip, knee and leg pain are surprisingly common. Thus, their source can come from a variety of things. If you’re experiencing pain in any part of your leg, pinpointing the exact spot can help you determine the cause. Mayo Clinic has pinpointed several leading causes of hip, knee and leg pain. While many causes exist, the most likely are: • Arthritis
One of the best ways to keep your body healthy during this time is to stay moving and reduce inflammation. Though it is tempting to be sedentary and make poor diet choices while self-isolating, these habits have the potential to inhibit your immune system and increase your risk of infection. In order to stay healthy, we advise all of our patients to stay flexible, strong, well-balanced, and fueled by a nutritious diet. During this time, even if you cannot keep your physical therapy appointments, we encourage you to continue your exercises at home. ARE YOU STAYING ACTIVE?
1. Stay active & start exercising.
2. Eat nutritious foods.
3. Stay hydrated!
• Tendonitis • Pinched nerves • Osteoporosis • Cancer
4. Refrain from smoking.
• Dislocation • Hip fracture • Sprains and strains
5. Get a good amount of rest.
6. Stretch regularly.
7. Take frequent breaks for breathing exercises (inhale & exhale deeply). 8. Continue your home exercise program 2-3 times per week.
While some causes are more severe than others, a physician can identify each. As the body ages, joints become inflamed. Cartilage may wear down, reducing the “buffer” between bones.
In some cases, limited blood flow may cause bone tissue death or necrosis. If you’re experiencing redness, inflammation, and immobilized joints, the conditionmay be severe.
ARE YOU SUFFERING FROM AN INJURY OR CHRONIC CONDITION? CALL 720.635.5552
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@LIVEINFINITYPT
To avoid the spread of COVID-19, we want to maintain a safe environment with our patients, supplying hand sanitizer, complying with social distance guidelines, and keeping our facilities clean. We ask each of our patients to also do their part: IMPORTANT COVID-19 ANNOUNCEMENT
The Symptoms & Solutions for HIP, LEG, & KNEE PAIN WHAT ARE THE SYMPTOMS While leg pain is noticeable by a slew of symptoms, many stick out. Aching or stiffness around the hip, groin, back or thigh may be a sign of deeper problems. A decreased range of motion can also be a sign of deeper problems which may later result in hip, knee or leg pain. Sometimes, inactivity can contribute to immobility—and later pain. If you’re limping, lurching or are experiencing bad balance, contact a physician. While some hip, knee and leg pains go away, those lasting longer than several months may be hinting at a deeper issue. HOW PHYSICAL THERAPY CAN HELP In many cases, physical therapy can help patients increase leg mobility. In doing so, they can stretch, flex and strengthen the muscles responsible for support. If a joint appears deformed, or if sudden swelling occurs, contact a physician immediately. A good physical therapy program can assist with post-operation treatment, too. If you’ve undergone treatment for osteoporosis, dislocation or fracture, your therapist can help you reclaim full mobility—and a healthy lifestyle. From start to finish, we’re dedicated to your ongoing wellness. On every level, physical therapy serves to enhance the patient’s quality of life. We’re here to help, and we have years of experience backing every therapy option. Contact us today to tell us about your symptoms.
STAYING HOME IF YOU ARE SICK
CLEANING YOUR HANDS OFTEN
AVOID TOUCHING YOUR FACE WITH UNWASHED HANDS
Though we will be staying open to treat our patients, we want to ensure your safety throughout this time.
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F O L L OW @ L I V E I N F I N I T Y P T O N S O C I A L M E D I A for daily exercises to keep you healthy, strong, and flexible!
Always consult with your physical therapist before performing an exercise in order to relieve pain. www.simpleset.net HEEL RAISES Stand while holding a chair as shown. Slowly stand on your tiptoes, lifting your heels as high as you can and hold the position. Then repeat to the starting position. Repeat 6-10 times throughout the day.
Formore information call Infinity PT at 720.635.5552 or visit us online at liveinfinitypt.com today!
DO YOU KNOW ABOUT TELEHEALTH FOR PT?
Helpful Nutrition Tips for A HEALTHY SUMMER Kick off your summer with these dieting tips
Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loaded with high- calorie pasta salads, chips, ice cream, cocktails and beers. Enjoy your warm weather favorites while keeping your nutrition in check with the tips below. 1. DRINK GREEN TEA INSTEAD OF SWEET TEA. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea- bag-type tea. 2. SERVE SEAFOOD. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner. 3. DON’T SKIP BREAKFAST. When you wake up in themorning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks yourmetabolism into high gear and provides energy for the day. 4. ENJOY SUMMERFRUITSANDVEGGIES. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of in-season colorful
veggies in yourmeals gives your body a nutrient kick.
5. SNACKATWORK. Bring snacks towork and graze throughout the day. When you eat more often—five to six times per day—you’re far less likely to overeat and more likely to stay energized. 6. HYDRATEOFTEN. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at eachmeal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated. 7. RECOVER WITH A POST-WORKOUT SHAKE. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart themuscle-building process, help your body recover from training, and boost your energy levels. 8. PRE-PLANYOURMEALS. Youplan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You’ll save money.
THE MOST CONVENIENT METHOD FOR PHYSICAL THERAPY AT HOME!
TELEHEALTH is a way for us to make sure that our patients are still receiving the highest possible quality of care they need froma remote location. Telehealth services can be accessed via your smartphone or computer, and you will be able to perform your PT treatments from the comfort of your own home during this quarantine. You will also be able to track your progress and see how you are improving throughout your treatments – without coming directly to our clinic. At Infinity Physical Therapy, our telehealth services offer live consultation where you can meet and chat with your physical therapist about your treatment plan. Additionally, you can view the exercises and stretches that you are expected to complete each day and log your advancement through your treatment plan. At any point you can also message one of our physical therapists to ask questions or get advice about your condition. That being said, there are numerous conditions that can still be treated and improved via telehealth services, including, but not limited to: • Arthritis pain • Back pain • Headaches & migraines • Post-surgical rehab • Respiratory issues • Injury rehab • Sports medicine/ athletic training • Fibromyalgia, Parkinson’s Disease, & other chronic conditions For more information on our telehealth services and how they may benefit you, feel free to call Infinity PT at 720.635.5552 to schedule your consultation today!
http://www.coreperformance.com/daily/live-better/15-nutriton-tips- for-a-healthy-summer.html
H E A L T H Y R E C I P E
CILANTRO LIME CHICKEN & AVOCADO SALSA
• 1.5 lb. boneless chicken breast • 1/4 cup lime juice • 2 tbsp olive oil
For Avocado Salsa: • 4 avocados, diced • 1/2 cup fresh cilantro • 3 tbsp lime juice • 1/2 tbsp red wine vinegar • 1/2 tsp red pepper flakes • 1 garlic clove, minced
• 1/4 cup fresh cilantro • 1/2 tsp ground cumin • 1/4 tsp salt
INSTRUCTIONS Add 1/4 cup of lime juice, olive oil, 1/4 cup of fresh cilantro, ground cumin, and 1/4 tsp of salt to a small bowl. Whisk until mixed. Add chicken and marinade to a large ziplock bag. Let chicken marinate for at least 15 minutes. Preheat grill to medium-high heat (about 400°F). Place chicken on grill and grill each side for 4-6 min, until chicken is no longer pink. Remove and let sit. For avocado salsa: add avocado, 1/2 cup fresh cilantro, 3 tbsp lime juice, red wine vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss to mix. Top the cilantro lime chicken with the avocado salsa and serve.
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