Newsletter for TheraFit Physical Therapy and Fitness Center
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER
FINDING RELIEF FOR YOUR HIP & KNEE PAINS
Mark Twain once said that growing old is an issue of “mind over matter,” but if you struggle with knee or hip pain, then you know that this isn’t true at all. Knee and hip 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. (continued inside)
INSIDE : • Restoring Motion With Physical Therapy • Staying Motivated To Eat Healthy
• Exercise Of The Month • Refer A Friend!
www.therafital.com
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER
FINDING RELIEF FOR YOUR HIP & KNEE PAINS
(continued from outside)
INSIDE :
• Restoring Motion With Physical Therapy • Staying Motivated To Eat Healthy
• Exercise Of The Month • Refer A Friend!
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. Who Needs Physical Therapy? Are you moving like you should be? 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 your gait, which is the way that you walk. Other times, prolonged pain can cause you to stop doing movements that are indicative of healthy joints.
There is an endless list of reasons as to why knee or hip 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 knee or hip 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.
www.therafital.com
Try this exercise for knee pain relief EXERCISE OF THE MONTH
Restoring Motion With Physical Therapy
Helps Knee Pain
www.simpleset.net
STRAIGHT LEG RAISE While lying or sitting, slowly raise your leg, keeping your knee straight and your toes pointed outward. Hold for 2 seconds, then slowly lower your leg to the starting position. Repeat 6-10 times with each leg.
If you’ve experienced any hip or knee pain and are considering whether physical therapy is a good choice for your 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.
GIVE US A CALL TODAY
PARK CITY, TN 931-557-5030
HAZEL GREEN, AL 256-829-9544
www.therafital.com
CALL US TODAY IF YOU ARE EXPERIENCING ANY PAIN
STAYING MOTIVATED TO EAT HEALTHY
1. Set small, measurable goals that will help you get to your overall large goal. 2. Keep a food and exercise journal. This is extremely helpful to track how much you’re eating – sometimes you don’t realize how many small bites here and there add up. You can do a hand-written journal or go digital and log your food/fitness from the computer or your smartphone. 3. Crowd processed junk food out of your diet by adding in nutritious whole foods. 4. Skip the pantry and head to the fridge. No one really keeps a lot of processed foods in their fridgebecause they’reusually self-stable.When looking for an afternoon snack, stick with something from the fridge (non-fat greek yogurt, fruit, veggies with hummus, edamame, etc.)
5. Try new foods. Eating the same meal every night can get old. Look for new healthy recipes online, in cookbooks or magazines so you don’t get bored with eating healthy.
6. Eat something every 2-3 hours. This keeps your metabolism running and also makes sure you don’t overeat after work.
7. Keep nutritious foods on hand and ready to eat. Preparation is the key to eating healthy! Having fresh vegetables and fruits, lean protein, healthy fats and smart carbs each week is super helpful for staying on track.
https://www.eatingbirdfood.com/14-tips-getting-and-staying-motivated-to-eat-healthy/
Patient Success Spotlight
Refer A Friend!
“I came to therapy after I broke my arm. I was relearning how to use my arm by getting strength, moving it back and forth, lifting it up, etc. I have been at TheraFit before with a frozen shoulder and before that with a painful shoulder. Each time the therapy was painful and also felt wonderful. The accomplishment of just being able to move was rewarding all in its own. We take our bodies and limbs for granted, until we lose control and can’t move-being able to use my arms means a lot. I play the piano, change my own clothes, open doors, drive among so much more-it’s like getting my life back. I highly recommend TheraFit, not only are therapists experienced, they know what to do. They are friendly, have a love for what they do, also for each other and their patients. The entire staff is awesome.” - M.S.
Who Do You Know That Needs Our Help?
� Move without pain � Bend & move freely � Balance confidently
� Stand comfortably � Run for longer distances � Live an active lifestyle
Do you know someone that would benefit from physical therapy? Be sure to tell them about your personal success with TheraFit Physical Therapy!
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