Hip and knee 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.
NEWSLETTER The Newsletter About Your Health And Caring For Your Body Getting To Know The ProMotion Rehab &Sports Medicine Staff! PATRICE RANKIN
Patrice Rankin is a native of Coward, SC. She is a 2009 graduate of Lake City High School, and a 2014 graduate of North Carolina Central University, where she received a B.S. in Physical Education, Concentrated in Exercise Sports Science. She has been a part of the ProMotion team since it’s start in 2015. She enjoys meeting new people, and brightening our patients’ days with her bubbly personality. In her free time, she enjoys spending time with family, traveling, and binge watching Netflix series.
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NEWSLETTER The Newsletter About Your Health And Caring For Your Body
EFFECTIVE HIP & KNEE PAIN RELIEF Move Freely Again!
INSIDE:
• Who Needs Physical Therapy? • Healthy Recipe
• Patient Success Spotlight • Relieve Hip Pain In Minutes
Hip and knee 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 hip or knee 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. 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.
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WHO NEEDS PHYSICAL THERAPY?
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. • 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 counter-top, 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.
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7 3 6 5 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. 9 5
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7 8 1 4 Relieve Hip Pain In Minutes Try this movement if you are experiencing hip pain. http://1sudoku.com n° 315825 - Level Hard
MEXICAN CAULIFLOWER RICE SKILLET DINNER
INGREDIENTS • 1 lb ground beef • 1/4 medium onion diced
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Strengthens Hips
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• 1/2 red pepper diced • 3 tbsp taco seasoning • 1 cup diced tomatoes • 12 ounces cauliflower rice • 1/2 cup chicken broth • 1 1/2 cups shredded Cheddar cheese or Mexican Blend
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3 5 HIP HIKES While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side. Then return the pelvis/leg back to a leveled position. Repeat 3 times. 2
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In a large skillet over medium heat, brown the ground beef until almost cooked through (just a little pink). Add the onion and pepper and continue to cook until no longer pink. Stir in the taco seasoning. Add the tomatoes and cauliflower rice and stir to combine. Stir in the broth and bring to a simmer. Reduce the heat to medium low and cook until the cauliflower rice begins to soften (8 to 10 minutes for frozen). Sprinkle the skillet with the cheese and cover. Let cook until the cheese is melted, 3 or 4 minutes. Remove from heat and top with your favorite toppings like sour cream, avocado, and chopped cilantro.
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7 2 2 1 CALL TODAY! LAKE CITY (843) 374-0185 FLORENCE (843) 407-0377 9 4 9 8
Wellness Tips for new Year’s Resolutions
Patient Success Spotlight
Do you use the new year as an annual health seminar with yourself? Here’s a list of 10 simple wellness tips. Hopefully, these will make picking an easily-attainable goal less daunting and enjoyable. Cheers to a healthy and happy new year. 1. Drink half your body weight in ounces of water per day (200 lb man should drink 100 ounces of water.) When the body is dehydrated, it doesn’t run efficiently. Drinking water has plenty of benefits including increasing energy, flushing out toxins, improving skin complexion and boosting immunity, to name a few. 2. Start the morning with a hydrating warm drink I choose warm water and lemon because I like the taste. I’ve also seen apple cider vinegar concoctions that rehydrate and
influence the body’s alkaline state, which has been noted for added health benefits. Drink these before coffee and breakfast for instant energy, likely from the rehydration process. 3. Be active daily Aim for30minutesofactivitydaily. Break it up throughout the day: 10 minutes before work, 10 minutes afterwards and 10 minutes home with the kids. Good luck. Happy New Year and always remember to check with your doctor or physical therapist when making changes to your lifestyle.
Print sudoku http://1sudoku.com “Thanks again for working with me, staying late on Fridays and always encouraging!” “Nancy, Thank you for all you have done for me. I completed my first marathon a few weeks ago, yep 26.2 miles! I never thought this would have been possible, but with your help I was able to begin training, continue improving and accomplish my goal. When I walked (limped) into your office earlier thisyear Iwasn’tsurewhat toexpectbutyouhelpedme tremendously and I am forever grateful. At times I still have some issues, but overall I am able to mostly do any activities. At some point, I may need to come back in for treatment or manual work, as you have always provided the best care and treatment. Thanks again for working with me, staying late on Fridays and always encouraging!” - K. D. 3 7 1 8 2 9 7 2 6 8 4 5 1 7 2 8 5 4 9 8 7
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Featured Activity
Fun & Games
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Walking
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Physical activity doesn’t need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.
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For example, regular brisk walking can help you: • Maintain a healthy weight. • Prevent or manage various conditions, including heart disease, high
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blood pressure and type 2 diabetes. • Strengthen your bones and muscles. • Improve your mood. • Improve your balance and coordination.
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