Peak Motion PT: Effective Hip & Knee Pain Relief

Health &Wellness The Newsletter About Your Health And Caring For Your Body

January, 2018


The long awaited newest addition to the Peak Motion Team is finally here! Mike and Kristin’s daughter Eleanor was born on Thursday, November 9th. She was 8 lbs 15 oz and 21.5 inches long. Kristin, Eleanor and the whole family are doing well! So far Eleanor is an adorable, happy baby which has made the adjustment to a family of five much easier. Her brother and sister love to hold, sing and read to her.

You are sure to see her chubby little cheeks around the clinic as time goes on!


FREE Low Back and Sciatica Workshop for Wednesday, January 24th from 6-7pm. Call to reserve your seat.

Health & Wellness The Newsletter About Your Health And Caring For Your Body

EFFECTIVE HIP & KNEE PAIN RELIEF “Keep Moving Without Fear Of Pain!” January, 2018


• Are You Moving Like You Should? • FREE Workshop • Patient Success Spotlight • Seasonal Recipe



Discussing Hip & Knee Pain with Mike Teater, DPT, OCS and Bre Lohn, DPT. Dear Valued Client, Put the Spring Back in Your Step Do you find it harder to walk, run or exercise? Is hip, kneeor legpainkeepingyou frombeingactive? Ifso, understanding how your body walks and moves can be the key to putting the spring back in your step. Think of your body as a big spring that stores and releases energy with every step. The efficiency of your walk comes from the effectiveness of your flexibility, strength and balance. When any one of these is off, it affects your ability to walk efficiently and takes a lot of energy. This results in strain to different joints and makes muscles work much harder than they need to. This leads to possible pain in the back, hips and knees. It also causes fatigue after walking, even for a little while. If you are experiencing pain again after therapy, it might be because muscles or joints have tightened or become weak again.

Patient Success Spotlight Helped me keep my hips stronger and completely pain free! “When I started PT in early February, I was having pain in my knees and hips from running and a P90X class. Frequent ASTYM helped alieve all of my initial knee pain, and all of the exercises Mike and Jon have taught me have helped me keep my hips stronger and completely pain free. I have a much better idea of which exercises to modify that cause knee pain, and I look forward to many more years of strong, pain-free running, hiking and swimming. All of the staff at Peak Motion have been very competent and caring, and I look forward to coming back for occasional ASTYM if any knee pain reoccurs.Thanks to you all!” - Dorothy S

The Remedy The simple solution is to put the spring back in your step. This is accomplished by first analyzing how you walk. There are slight changes in the way that you walk and move, that our trained medical experts can pick up on. This analysis tells us just what joints or muscles are stiff, stuck or weak. By pinpointing the exact areas of your body that are not moving as they should, we can make a plan to increasemotion,strengthand improvecoordination.

1905 S.E 192ND Ave, Suite 205 Camas, WA 98607 P : 360.210.5440 F : 360.210.7731

Physical Therapists Are The Mechanics Of Your Body

More Patient Success

Think PT First

All I can say is amazing things!

“Last year I incurred a very painful and impactful knee injury. I tore my patellar tendon and the doctor informed me of a long road ahead. I was initially sent to another rehab center by the doctor’s office. After several months, I couldn’t get any better. The doctor performed surgery to complete the repair. Then along comes Mike who asked to help me. When I came in, I could barely move my knee. His team took charge. They were incredible from start to finish. From Sara at the front desk, to Emily and Mike for pushing me back to form. 4.5 months after surgery I was back to skiing. 5 months I was back to running and playing soccer. All I can say is amazing things. I would recommend anyone here. You’re in great hands” - Jeff L.

Why You Need To Come Back In For A Tune- Up: � 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

Take Care of Your Aches and Pains Before It’s Too Late.

FREE WORKSHOP ATTENTION BACK PAIN SUFFERERS! The Low Back and Sciatica Workshop will be held Wednesday, January 24th, at 6:00 pm -7:00 pm at our clinic.

Call 360-210-5440 today to register as only 20 seats are available.

1905 S.E 192ND Ave, Suite 205 Camas, WA 98607 360.210.5440


Can you do these simple tests to see if your hips and legs are as flexible and strong as they should be? Try them for yourself and let us know how you did. Use caution and common sense when attempting these tests; do not continue if they cause pain or discomfort.  Do not attempt if you have had a hip replacement. • From standing, can you touch your toes? This indicates hip and low back flexibility. • In sitting can you comfortably cross your legs so that your ankle is resting on the other knee? Does one knee go further down than the other? This indicates hip flexibility. If one hip is tighter than the other, it can wreck havoc with your walking and even cause knee pain. • Keeping your feet flat on the floor and holding onto something solid, how far can you squat down? You should be able to squat all the way down so your buttocks almost touch your heels. Don’t let your heels pop up! If you favor movement to one side, you probably have hip weakness on that side or limited motion in the hip joint. • Standing near a counter top put one foot in front of the other so that you are touching heel to toe. Without putting your hands down, see if you can balance for 10 seconds, keeping yourself steady. If you cannot, then you have trouble with the coordination of your balance from the nerve endings in your hip, knees, ankles and feet. Restoring Normal Pain Free Motion Restoring normal motion is key to alleviating pain and allowing you to do the activities you love to do safely. Physical therapy is the key to restoring normal joint and muscle motion. Our medical experts pinpoint the key

problem areas that you may not even be aware of and focus on a custom treatment plan that will restore your normal pain-free motion. Performing at Your Best Whether you are just out for a walk or an avid athlete, we can help you walk, run and play better. With our motion analysis, strength testing, coordination testing and more, we can spot your muscles and joints that need flexibility, strength or coordination. A specific training and treatment plan is then put together to help you reach your peak movement with the least effort. Discover how our Spine Program transforms your back pain from a pressing problem, to a distant memory, allowing you to live a happy, active and pain-free life.

SEASONAL RECIPE Roasted Brussels Sprouts With Pomegranate

INGREDIENTS • 1 1/4 pounds Brussels sprouts, trimmed and halved • 2 tablespoons canola oil • Kosher salt and freshly ground pepper

• 3 tablespoons pomegranate molasses • Seeds from 1 pomegranate • 1/2 cup coarsely chopped toasted hazelnuts • Finely grated zest of 1 lime • 1 tablespoon finely grated orange zest

DIRECTIONS Preheat the oven to 375 degrees F. Put the Brussels sprouts in a medium roasting pan; toss with the canola oil and season with salt and pepper. Roast in the oven until light golden brown and a knife inserted into the centers goes in without any resistance, about 45 minutes. Transfer the sprouts to a large bowl and add the pomegranate molasses, pomegranate seeds, hazelnuts, and lime and orange zests. Season with salt as needed.

Recipe courtesy of Bobby Flay

CALL TODAY! (360) 210-5440

Attention Pain Sufferers 5 YEAR ANNIVERSARY EVENT

ONE DAY OFFER! A Day Of Free 15 Minute Exams

We want to celebrate our 5 year anniversary by thanking our current and past patients and their friends and family. We are providing a day of FREE 15 MINUTE EXAMS from 8:00 am to 1:00 pm at our clinic! The free exam consists of a 15 min one-on-one appointment with the physical therapist of your choice. They will listen to you about your problem and how it impacts you. They will take measurements to test how well you are moving and test your strength. After your exam, they will give you a written copy of:

8AM-1PM On February 14th

Who’s Eligible? • All past clients who have not been seen in PT in more than 2 months. • All present clients who have another problem currently not being treated. • All loved ones, family, or friends of our past and present patients. • Any stubborn spouses who have been complaining of back pain especially. These exams are ideal for people suffering with pain from:

• The cause of your problem • A plan for what successful treatment looks like

• Low Back • Neck • Arthritis • Sciatica

• Hip • Shoulder • Elbow • Hand/Wrist

• Knee • Foot/Ankle

Appointments are free but limited; each therapist has 8 spots available. Don’t delay, register today by calling 360-210-5440

If you are having pain or problems with day to day activities such as walking, standing, sitting for long periods, going up or down stairs, getting in or out of the car, sleeping or driving then you should schedule your exam now.

If you are a past or present patient or if you are referring a friend or family member (or the stubborn spouse above)… give them this Newsletter Insert and tell them to call us to schedule their free exam.

1905 S.E 192ND Ave, Suite 205 Camas, WA 98607 360.210.5440

“Continue Moving Without Fear Of Pain! ”

Simple Exercises To Relieve Hip & Knee Pain

IT BAND - STRETCH SIDELYING IT band stretches are used to alleviate pain and reduce the symptoms of IT band syndrome.These simple stretching exercises can increase the flow of blood to the muscles in the area and reduce the build up of lactic acidi. As a result soreness and muscle fatigue lessen as well. IT band stretches can also prevent further injury and serious knee and hip problems that can develop as a result if IT band syndrome. How it’s done: Lie on your side. Pull ankle of upper leg back as if stretching your quad. Put the ankle of your lower leg on the outside of your knee. Apply pressure downwards to feel a stretch along the side of your thigh. Hold for 5 seconds repeat 6 times on each side. HIP ADDUCTION - SIDELYING Hipabduction isthemovementofthe legawayfromthemidline of the body. We use this action every day when we step to the side, get out of bed, and get out of the car. Not only can hip abduction exercises help you get a tight and toned backside, but they can also help to prevent and treat pain in the hips and knees. Hip abduction exercises are great for men and women of all ages, especially for athletes, women, and elderly people. How it’s done: While lying on your side, slowly raise up the bottom leg towards the ceiling. Keep your knee straight the entire time. The top leg should be bent at the knee and your foot planted on the ground supporting your body.


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