Advanced Balance Studio. Powerful Steps To Stronger Knees

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

Injury Prevention System Systems developed for your team to keep them ahead of the competition. Call for more information! (310) 833-0300 POWERFUL STEPS TO STRONGER HIPS & KNEES

INSIDE : • Simple Solutions You Can Do At Home • Healthy Recipe

• Patient Success Story • Improve Leg Strength In Minutes

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

For many people, hip and knee pain can be a way of life. It can pose issues when trying to enjoy leisurely walks, climb up stairs, or bend down to retrieve a dropped item. It can greatly hinder your ability to perform and enjoy daily activities. Your hips are the body’s largest “ball and socket” joints, meaning that your “femur” (hip bone) fits perfectly into your “acetabulum” (hip socket.) There is a cushion of cartilage in your hips that helps prevent friction as your hip bone moves within the socket. However, it is possible for the cartilage to wear down or become damaged with age or physical exertion. It is also possible for the muscles and tendons surrounding the hip to experience overuse. If a fall or other injury occurs, the hip bone can also break or become dislocated.  The knee joint is also one of the most complicated joints in the body, as it has to bear up to 6 times your body weight when running or jumping. This incredible joint has to move over a million times each year and over 80 million times over a lifetime. This is also the reason why things can go wrong, resulting in injury and pain. If your hip or knee pain is limiting you from living the life you want, don’t hesitate to contact Advanced Balance as soon as possible. We’ll help you get moving freely once again! WHY AM I EXPERIENCING HIP AND/OR KNEE PAIN? There are many reasons why you may be experiencing hip or knee pain. Some of the most common causes include: • Arthritis. Osteoarthritis and rheumatoid arthritis are the most common causes of hip and knee pain. Arthritis causes inflammation of the joints and can lead to a quicker breakdown of cartilage in the hips. This can lead to pain or stiffness with movement. POWERFUL STEPS TO STRONGER HIPS & KNEES

repeated activity. This causes inflammation, which can result in pain. So, if you feel achy after walking too far, it may be your body’s way of telling you you’ve done too much! • Fractures & breaks. As we age, our bones start to become brittle, increasing the probability of fractures and breaks. This is something to keep in mind as you participate in physically demanding activities and hobbies. Have fun, but remember to be careful! • Dislocation. Dislocations of the hip and knee can occur as a result of a fall or other sort of trauma. If you are experiencing pain from a recent slip or fall, you may be feeling the symptoms of a dislocation. • Tears. There are four ligaments in the knees that have a possible risk of tearing. The most commonly torn ligament is the “anterior cruciate ligament,” or ACL. It is also possible for cartilage to tear, causing pain. Tears are typically a result of some sort of trauma experienced to the painful area. • Bursitis. “Bursae” are liquid sacs that can be found between tissues. They help ease friction from tissues running together; however, they can also become inflamed due to overuse and repeated activity, resulting in pain. Even activities such as standing too long may result in achiness from irritated bursae later. • Tendinitis. Your tendons are thick bands of tissue that connect your muscles to your bones. Tendinitis occurs when your tendons become inflamed, which, again, is a result of overuse and repeated activity.

For more support in finding pain relief, visit or call Advanced Balance Physical Therapy at 310.833.0300!

• Strains. Muscles or tendons can become strained due to overuse and


heating pads on the affected areas can provide relief.

• Stretching. When your joints tighten up, pain can get much worse. Help alleviate and prevent this pain by doing a daily stretching routine in your legs, hips, and back, to help release any pressure on those areas. • Listening to your body. At the end of the day, always listen to your body. If you’ve been on your feet for two hours and you feel your knees tightening up, it may be time to take a small break. CONTACT ADVANCED BALANCE FOR ADDITIONAL ASSISTANCE! Having a regular physical therapy checkup ensures that your joints are working at their peak performance. In addition, any problems will be discovered early, preventing the onset of arthritis and joint injury. If you do have arthritis or have had surgery, then a regular physical therapy check-up is especially important. At Advanced Balance, we can provide you with a joint analysis to determine any problem areas in the hip or knee joints, and treat them accordingly. Schedule a consultation with one of our expert physical therapists today to discover how you can live life with freely moving joints!

Hip and knee pain can be a scary thought, especially with all the hustle and bustle of living a busy life. Luckily, there are some actions you can take at home to try and soothe or prevent pain: • Wearing properly fitted shoes. One way to avoid hip and knee pain is by wearing well-fitted shoes with suitable arch support. Comfortable, fitted, closed-toed shoes are a great way to relieve stress on your joints and allow relaxation in your hips and knees. • Using cold and hot remedies. Ice packs and heating pads can help in soothing your aches and pains. Rotating between ice packs and

For more support in finding pain relief, visit or call Advanced Balance Physical Therapy at 310.833.0300!

Improve Leg Strength In Minutes Try this movement to improve leg strength.


• 4clovesgarlicpeeled • 2 inchcubeginger, roughly chopped • 1smallsweetonion peeled,quartered • 1 tbspoliveoil • 2 tbspbutter • 2.5 lbsboneless,skinless chicken thighs • 2canscoconutmilknot shaken

• 2 tbspcornstarch • 1canbabycorncobs • 1cuppeasor frozen vegetables • 1/2 tspgroundpepper • 1 tspgroundcumin • 1 tspgroundcoriander • 11/2 tspground tumeric • 1 tspsalt • 2 tspcurrypowder

WALKING LUNGES Stand comfortably with your feet shoulder width apart at a location of which you can move straight ahead, such as a hallway. Take a large step forward with one leg, keeping your back foot in starting position while rolling onto its toes. Your spine will be straight and your forward and back knees will be bent, so that you make right angles with your hip, knee, and ankle. As you lunge, you should feel a stretch across the front of the hip and thigh. Hold for 30 seconds and repeat 2-5 times.

DIRECTIONS Pulse garlic, ginger and onion in a food processor until forming a paste. Heat olive oil and melt butter in a skillet. Add puree and stir well. Cook for a few minutes, then add spices. Cook for 2-3 minutes, stirring constantly. Add chicken to one side of the skillet. Cook chicken on all sides and coat with spices.Transfer ingredients to a slow cooker. Set aside cream from top of coconut milk. Pour remaining milk over chicken until barely covered. Drain corn cobs, chop in half, and add to slow-cooker. Cook on low for 4 hours. Whisk cornstarch with coconut cream until smooth and add to the chicken,stirringwell.Add frozenpeasorothervegetables.Cook foranother1/2hour or until the chicken is cooked and the vegetables are hot. Recipe Courtesy of Melissa @

Always consult yourphysical therapistorphysicianbefore starting exercises youareunsureofdoing.

CALL TODAY! (310) 833-0300



Team Injury Prevention System Components A.Pre injuryassessment – identifymovementsandhabits todecrease the riskof injury • Movement based assessment with the use of computerized testing B.Secondary injuryprevention – interveneearlyafteran injury tokeep fromsecondary or progression of injury • PTexaminationbasedonpre injuryassessment resulting in referralor intervention ( cash based discount and priority) • Follow up and consultation based on who is managing athlete C.Seasonal routine of education and training to address team needs – flexibility, balance, motor control impairments identified in pre injury assessment Developasystemyourteamcanrelyontorisetothe levelofyourgoals.Call 310.833.0300 to schedule a consultation with Dr. Gerard Donayre DPT, MPT, OCS.

We Offer Advanced Balance Flexibility Assessments Can your game use a little more flexibility? Do you want to become a flexible person and improve your performance while preventing injuries? Begin a system of change through: • Identifyingandtestingmusclesthatwouldbenefitfrom improvingflexibility • Learning a routine you can do on your own to develop a new habit • Signing up for services to accelerate change– Theragun high-frequency massage (15minutesession$25) ,graston techniquesoft tissuework ($45 15 minute session) dynamic and static stretch classes ($15 per class). If you want better results in your performance, focus on the small changes in your flexibility to help you have everlasting change. Focus on a system to improve your flexibility and the benefits will last you a lifetime.



Earn a Loyalty Stamp for completing any of the following:

1. Write A Review or check-in on Facebook, Google, Yelp! 2. Refer a friend who completes an initial evaluation or signs up for our health and wellness services. 3. Attend a seminar. 4. You and/or a friend Sign-up for our: • Post-rehab fitness program or • TRX Suspension Therapy Fitness Class or • Group Balancing/Stretch Class

COMPLIMENTARY FLEXIBILITY ASSESSMENT “If change doesn’t happen, change won’t happen.” Call today and let us show you how easy it is to develop a system to improve your flexibility.


Offer expires March 30, 2020. Visit or call Advanced Balance Physical Therapy at 310.833.0300!

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