AgeWell Physical Therapy & Wellness Newsletter
N E W S L E T T E R
EFFECTIVE HIP & KNEE PAIN RELIEF
Mark Twain once said that growing old is an issue of “mind over matter,” but if you struggle with hip or knee pain, then you know that this isn’t true at all.
I N S I D E EFFECTIVE HIP & KNEE PAIN RELIEF TRY THESE SELF TESTS FOR KNEE AND HIP PAIN EXERCISE ESSENTIALS
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N E W S L E T T E R
EFFECTIVE HIP & KNEE PAIN RELIEF 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 hip or knee 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. (Continued from outside)
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 the way that you walk. Other times, prolonged pain can cause you to stop doing movements that you need for your work and recreational activities! Call us today to learn more how we can relieve your pain and get you back to enjoying your activities.
Get Moving Today with AgeWell Physical Therapy! • Call 516.488.8808 to talk with your physical therapist!
TRY THESE SELF TESTS FOR KNEE AND HIP PAIN
If you’ve experienced any hip or knee pain and are considering whether physical therapy is a good choice foryour 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 countertop, 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. 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.
HEALTHY RECIPE: QUINOA STUFFED SWEET POTATOES
INGREDIENTS •2 large sweet potatoes •1 tbsp olive oil
•1 tbsp chili powder •1 tsp cumin •1/2 tsp smoked paprika •Sea salt to taste •1 avocado mashed •Tahini •Hot sauce •Chopped cilantro
•1/4 cup chopped red onion •1/4 cup chopped bell pepper •1/2 cup frozen corn •1/2 cup cooked quinoa •1 cup canned black beans drained & rinsed
INSTRUCTIONS Preheat the oven to 400ºF. Place sweet potatoes on a baking sheet and prick with a fork. Place in the oven and bake for 40 minutes. Meanwhile, heat the oil in a large skillet. Add the onion and pepper and saute until tender, about 5 minutes. Add corn, quinoa, black beans and spices and cook 2 - 3 more minutes. When sweet potatoes are fork tender, remove from oven and let rest for 5 minutes. Slice in half and place each half on a plate. Top with quinoa mixture, avocado and a drizzle of both tahini and hot sauce.
The Post-WarYears - Brooklyn had helped to supply the industrial needs of the country, but by the 1950s, Brooklyn’s industrial energies began to wane. Heavy manufacturers began to move to cheaper locations in other cities, and the ports became less active as large container ships, requiring deep harbors, began to dominate the shipping trade. Economic dislocation and the easy availability of government-sponsored housing loans spurred the middle classes to leave their old neighborhoods for the suburbs. Hundreds of thousands of white middle class residents abandoned Brooklyn for Queens, Long Island’s Nassau County, Staten Island, and NOSTALG I C NEW YORK: H I STORY OF BROOKLYN
RECEIVE THERAPY IN YOUR HOME! AgeWell PT and LiveWell OT offer in-home physical therapy and occupational therapy services. If you have difficulty traveling or leaving your home, these services are for you! These services are also covered by Medicare. I N - OF F I CE SPECIAL TEST ING SERV I CES AgeWell PT offers in-house electrodiagnostic testing and musculoskeletal diagnostic ultrasound testing for all of our patients. We hope our therapy patients take advantage of these tests to improve their rate of recovery and therapy outcome.
New Jersey. Whole Jewish communities fled their old neighborhoods and moved to Flatbush, Borough Park, Eastern Parkway, and Brighton Beach. Many Italian families moved to Bensonhurt and Gravesend. Finally, in 1957, Brooklyn’s pride was dealt a harsh blow by one particular departure: the Dodgers moved to LosAngeles.The Dodgers were as much a symbol of Brooklyn as the Brooklyn Bridge -- and just as permanent, or so it seemed. The Dodgers games at Ebbets
Field drew people together, and provided a point of commonality for the borough’s diverse population. The Dodgers seemed to offer something for everyone. In 1947, Jackie Robinson had joined the team, becoming the first African-American player in the major leagues. When the Dodgers defeated the New York Yankees in the 1955 World Series, many loyal fans felt that they could finally hold their heads up proudly. When the team abruptly voted to abandon the borough and become the Los Angeles Dodgers, it was widely viewed as yet another sign that Brooklyn’s golden age had come to an end. Once-vibrant neighborhoods fell into disrepair,
decay, and poverty. Manufacturing fell by one half between 1954 and 1990, and the Brooklyn dockyards were largely abandoned. Even the Brooklyn Navy Yard closed in 1966. The blackout of 1977, a decade later, became one of Brooklyn’s worst moments: The power failure led to widespread rioting, looting, and arson; entire sections of now predominantly black neighborhoods went up in flames. Several blocks of the main Broadway shopping district in Bushwick were
torched, with devastating effects. One-third of the remaining stores closed immediately, and more than 40% of Bushwick’s commercial and retail operations went out of business within a year. Despite the turmoil of the 1970s and early 1980s, the final decade of the 20th century witnessed a revival in Brooklyn’s fortunes. Crime ebbed during the 1990s, and neighborhoods like Brooklyn Heights, Fort Greene, and Clinton Hill began to spring back to life. The Brooklyn Academy of Music began to draw avant-garde crowds from Manhattan, the Navy Yard began redevelopment into a booming industrial park, and a new generation of artists, fleeing from the high rents in Manhattan, created vibrant new communities in DUMBO (Down Under the Manhattan Bridge Overpass), Williamsburg, and Greenpoint. And, of course, newwaves of immigrants continued to make the borough their home, lending new accents, flavors, and textures to old Brooklyn neighborhoods. Today, Brooklyn is called home by thriving immigrant communities from the Caribbean, Latin America, the former Soviet Union, the Middle East, China, and Korea. As always, Brooklyn continues to draw its residents and spirit from across the globe. Source: https://www.thirteen.org/brooklyn/history/history2.html
REFER A FR I END!
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E X E R C I S E E S S E N T I A L S TRY THIS EXERCISE TO STRETCH YOUR LEG MUSCLES
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QUAD STRETCH With your foot on the chair, slowly push your hip forwards until you feel a stretch in the front of your thigh. Hold for 10 seconds then repeat 5 times. Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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