The Training Room_Hip, Knee, Leg Pain

The Newsletter About Your Health And Caring For Your Body


Kiersten Langel, DPT, SCS, CSCS Owner, Physical Therapist

and so has Kiersten’s family. Most of her time is spent treating patients and raising her young family with her husband, Casey, in Haddonfield. Quinn, 6 is an active daredevil who participates in every activity the town has to offer. Ryan, 4 is a gentle giant who is just starting to realize that he’s the biggest little guy out there on the soccer field. And little Brady, 1 is waiting for the day when he can play too! So far, the Langels are enjoying everything about raising a family and growing a practice in the same town. Be sure to keep a look out for them around town! For more details about Kiersten, check out her bio under Our Team at

The Training Room 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!


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 awidermeaning.Arthritis isnowusedasageneric 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.

Do You Have Friends or Family Who Can’t: WHO DO YOU KNOW THAT NEEDS OUR HELP?

� Move without pain � Bend and move freely � Balance confidently and securely

� Sit for long periods comfortably

� Walk for long distances � Live an active and healthy lifestyle

“Before PT, I had difficulty with any activity that involved bending my knees. I had to stop running and weight training, even standing or sitting for extended periods caused pain. By the end of my teaching day, I was spent. After just a couple of weeks with Nick, I was able to work without wearing my braces. Every visit, I felt pushed just enough to progress and heal and I learned how to take care of my knees outside of therapy. Now, I am back to my normal activities: running, weight training, and working- pain free! Thanks Nick!” -Samantha Boyer “I amback tomy normal activities!” PATIENT SUCCESS STORY

Refer Them To Physical Therapy Have Them Call 856-874-1166

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. Relieves Knee Pain

Have YouMet Your Out-of-PocketMax? Have you met your annual Out-of-Pocket Max? If you have, your therapy may be free. How do you check to see if it 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.

Page 1 Page 2 Page 3 Page 4

Made with FlippingBook flipbook maker