HOW PHYSICAL THERAPY HELPS
When relieving knee and hip pain, it is important to make sure that normal motion is restored. Our physical therapists at Activa Physical Therapy are trained in evaluating your movement to determine the root of your problem and to creating a treatment regimen specific to your pain, in order to restore you to your normal mobility and strength. We have years of success in helping patients with their physical needs, eliminating their need for harmful drugs, expensive testing, or harsh surgeries. Our goal is to help you move and walk as comfortably as possible. Schedule a consultation with one of our physical therapists today and get back on track to a pain-free life! 4 Different Methods 1. (3) parts water to (1) part rubbing alcohol. This combination is recommended by physical therapists, because it is cheap, it stays flexible, and it works perfectly. There is also minimal mess if there is a leak! Win/ win. 2. Corn syrup – Yup. Plain old corn syrup. This one is nice because it stays the most soft and flexible compared to the rest; however, if it were to leak, you’d be left with a sticky mess. 3. Liquid dish soap – You guessed it, another one-ingredient ice pack! This one doesn’t stay quite as flexible as the rest, but at least the mess won’t be sticky in the event of a leak. DIY ice packs for when your joints are burning after all that walking:
4. (2) parts liquid dish soap to (1) part rubbing alcohol. This is very similar to the one above but stays a bit more flexible. To minimize the risk of leaking after repeated uses, make sure to double bag your ice packs in sturdy freezer bags with a double-lock seal. If you have a vacuum bag sealer, this is the perfect use for it.
Source: https://www.mayoclinic.org/symptoms/hip-pain/basics/causes/sym-20050684
MUSHROOM & SPINACH CREPES
Relieve Knee Pain In Minutes Try this movement if you are experiencing pain.
INGREDIENTS • ½ cup whole-wheat flour • ¼ teaspoon salt • 3 large eggs • ½ cup low-fat milk • 2 teaspoons canola oil or melted butter • 1 tablespoon extra-virgin olive oil • 12 ounces sliced mixed mushrooms • ⅔ cup thinly sliced shallots • 1 teaspoon chopped fresh rosemary • ¼ teaspoon salt • 5 ounces baby spinach
Strengthens Knees
SHORT ARC QUAD Place a rolled up towel or object under your knee and slowly straighten your knee as you raise up your foot.
• ½ cup seltzer water • 6 tablespoons crumbled goat cheese
www.simpleset.net
DIRECTIONS Process whole-wheat flour, all-purpose flour, salt, eggs, milk and oil (or butter) in a blender or food processor until smooth. Transfer to a bowl, cover and refrigerate for at least 30 minutes or overnight.Heatoil ina largenonstickskilletovermediumheat.Addmushrooms,shallots, rosemary and salt and cook, stirring, until the mushrooms are soft and have released their liquid, about 6 minutes. Stir in spinach a handful at a time and cook until wilted, about 4 minutes. Slowly whisk seltzer into the batter. Coat a large nonstick skillet with cooking spray; heat over medium-high heat. Ladle ⅓ cup batter into the center of the pan; immediately tilt and rotate the pan to spread evenly over the bottom. Cook about 30 seconds to 1 minute. Lift the edge, then quickly grasp the crepe with your fingers and flip. Cook about 20 seconds. Slide onto a plate. Repeat with the remaining batter, spraying the pan as needed and stacking crepes as you go. Spread a generous ⅓ cup of the mushroom filling in the center, leaving a 1- to 2-inch border. Top with 1 tablespoon goat cheese. Fold in the sides to make a square shape, leaving a “window” in the center. Repeat with the remaining crepes and filling. Garnish with rosemary, if desired.
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