BridleTrailsPT: Walk Again Without Pain

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



• DIY Ice Packs • Tips To Stay Healthy • Exercise Essential • Sudoku Puzzle • Patient Success Spotlight


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

KICK BACK & RELAX! Find Relief for Your Knee and Hip Pain

If you are experiencing knee pain, there is a good chance the pain is rooted in your kneecap or patella. Every time you bend your knee, your kneecap needs enough space to move up and down between your femur bone and the bend of your knee. Unfortunately, if this area becomes inflamed, then the tissues surrounding the kneecap will become tighter, and the kneecap will not have as much space to move. It will try to squeeze through the inflamed padding, causing pain in the knee, and causing the padding to grow thicker and more irritated. When this happens, the joint fluid inside your knee will begin to dry out, resulting in more friction and pain.

Have you ever thought about how amazing our ability to walk is? It is a complex system of muscles, nerves, and joints working together in harmony to lift you up. But what if you experience pain while walking? If you experience hip, knee, or leg pain, it could mean that the complex system of your gait has been effected in some way or another. For more information regarding how our treatments can help you, give us a call today!


Knee and hip pain occur when the joints and muscles surrounding those areas lack their normal function. If the joint isn’t functioning properly, it can alter one’s mobility, which will increase pressure on the area. This can cause the area to become inflamed, thus resulting in pain. If you are experiencing hip pain, it is likely that there is a problem with your hip joint. When this happens, you will experience pain inside of your hip, or in your groin area. If you are experiencing pain outside of your hip, in your upper thigh, or buttock region, then it is likely that there is a problem with the muscles, tendons, ligaments, or soft tissues surrounding the hip joint. Regardless of where the pain is stemming from, hip pain is typically caused by injury or strain to the joint or surrounding regions; however, the pain can also be due to an underlying disease, such as arthritis.


When relieving knee and hip pain, it is important to make sure that normal motion is restored. Our physical therapists at Bridle Trails Physical Therapy are trained in evaluating your movement to determine the root of your problem, in addition to creating a treatment regimen specific to your pain, and restoring 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!



FOUR 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. 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:

1. Wash your hands. 2. Avoid touching your face with your hands. 3. Decide to get up and get moving.

4. Make a habit of 20-30 minutes of physical activity a day. 5. Maintain a nutritious diet heavy on fruits and vegetables. 6. Take essential vitamins such as Vitamin C, D, and B6. 7. Aim for 8-9 hours of sleep each night. 8. Don’t smoke. 9. Drink plenty of water. 10. Take time to stretch. 11. Take frequent breaks for breathing exercises. Inhale and exhale deeply. 12. Continue your home exercise program 2-3 times per week. In order to be healthy, there needs to be a large emphasis on movement. When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to fight infection and reduce the impact of viruses. We are dedicated to helping you live the best life you can. During this time, if you cannot make it to your physical therapy appointments, continue your exercises at home. We care for you and remember, you are part of our Bridle Trails Physical Therapy family.

Boost Your Immunity With This Healthy Recipe!

Immunity Boost Chicken Soup

INGREDIENTS: • 2 tbsp olive oil • 1 lb chicken breast • 1 medium onion, diced • 3 large carrots, diced

• 2 celery stalks diced • 3 cloves of garlic, diced • 1 medium lemon (zest & juice) • 1 handful fresh ginger • 2 qt chicken broth • 1 can coconut milk (optional)

DIRECTIONS: Heat olive oil over medium high heat. Add chicken breast and brown. Then, add onion, garlic, carrots, celery, salt and pepper. Cook for about 5 min, until softened. Add 2 quarts of chicken broth and ginger with the skin on. Bring to a boil, then reduce heat and simmer for 35-45 minutes (the longer you boil ginger the stronger it is). Remove ginger and discard. Remove chicken, then shred and set aside. Add lemon zest and squeeze lemon to taste. Continue to simmer for 15 minutes. Add shredded chicken and (optional) 1 can of coconut milk.


4 5 2 7 DISCOVER HOW TO LIVE PAIN-FREE 2 3 8 6 4 2 1

Patient Success Spotlight


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9 At Bridle Trails Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. n° 229777 - Level Medium 7 It’s time to get Bridle Trails Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to a therapist 2. Discover why your pain has come back 3. Get your custom recovery program 3 9 6 1 6 2 8 9 4 3 5 4 8 2

“When I came in and first met Paul and Cole I could barely bend my arm enough to touch my face or wash my hair. Within four weeks of therapy, twice per week I’m nearly pain-free and back doing my daily routine without any problems. Yesterday I even made it to the gym for an upper body workout, my first in several months. The experience here has been wonderful!” - T.R. “The experience here has been wonderful!”

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Exercise Essential Try This Movement To Help With Knee And Hip Pain.

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n° 228310 - Level Medium

IT BAND - STRETCH - SIDELYING Start by lying on your side with your back near the edge of your bed or table. Your affected leg should be on top. Next, let the top leg lower behind you as you maintain an extended knee as shown. You should feel a gentle stretch along the side of your leg. Hold for 30 seconds.

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Exercises copyright of

CALL TODAY! 425-889-0776 Play on your mobile these puzzles and find their solutions by flashing the codes n° 229777 n° 222047 n° 228310 n° 26328

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