Your hips, knees and legs are the strongest part of your body that supports your weight. These joints are tough and work in close coordination, giving us the mobility we need to stand, walk, climb the stairs, or even perform sports activities. With frequent use, injuries may happen. As we age, arthritis can occur. In both cases, pain is present and can hinder us from doing the things we love. If you are experiencing any hip, knee, or leg pain, give us a call to schedule so we can take a closer look and take care of you.
Evidence Physical Therapy Helping you get back to the life you love!
BOUNCE BACK FROM HIP, LEG, & KNEE PAIN
Exercise Essentials Try this exercise to relieve hip pain and keep moving!
A Healthy Summer! Incorporate these dieting tips to improve your health!
Healthy Recipe! A healthy summer shrimp recipe with a spicy kick!
Evidence Physical Therapy Helping you get back to the life you love!
BOUNCE BACK FROM HIP, LEG, & KNEE PAIN
HOW PHYSICAL THERAPY CAN HELP
Your hips, knees and legs are the strongest part of your body that supports your weight. These joints are tough and work in close coordination, giving us the mobilitywe need to stand, walk, climb the stairs, or even perform sports activities. With frequent use, injuries may happen. As we age, arthritis can occur. In both cases, pain is present and can hinder us fromdoing the things we love. If you are experiencing any hip, knee, or leg pain, give us a call to schedule so we can take a closer look and take care of you. WHAT CAUSES HIP, KNEE, AND LEG PAIN? Hip, knee, and leg pain are surprisingly common, and their causes cancome from a variety of things. If you are experiencing any pain in your leg, knowing where it hurts, when it started and what type of pain can help narrow down the cause. Mayo Clinic has pinpointed several leading causes of hip, knee, and leg pain. Whilemany causes exist, themost common causes are: •Arthritis
While some causes are more severe than others, a physician can help identify which one is more likely causing your pain. As our body ages, cartilage in between joints wears down and joints become inflamed therefore, reducing the “buffer” between bones. In some cases, limited blood flow may cause bone tissue death or necrosis. If you are experiencing redness, inflammation, and severe joint stiffness,
Inmany cases, physical therapy can help patients recover frompain and increase leg mobility through manual therapy techniques, flexibility and strengthening exercises. A good physical therapy program may help you avoid surgery altogether. Depending on the severity of your condition physical therapy can also assist with both preoperative and postoperative treatment too. If you have undergone treatment for osteoporosis, dislocation, or fracture, your therapist can help you reclaim full mobility—and a healthy lifestyle. From start to finish, we are dedicated to your ongoing wellness. On every level, physical therapy serves to enhance your quality of life. We are here to help you, andwe have years of experience backing every therapy option. Contact one of our providers today, and tell us about your symptoms.
the condition may be severe. WHAT ARE THE SYMPTOMS?
While leg pain is noticeable by a slew of symptoms, many sticks out. Aching or stiffness around the hip, groin, back, or thigh may be a sign of a deeper issue. A decreased range of motion can also be a sign of underlying problems which may later result in hip, knee, or leg pain. Sometimes, inactivity can contribute to immobility—and later pain. Contact your physician if you noticed sudden unexplained swelling and joint deformation, if you noted limping, lurching, or are experiencing poor balance. While some hip, knee, and leg pains go away, those lasting longer than several months may be hinting a deeper issue.
•Tendonitis •Pinched nerves •Osteoporosis •Cancer
•Dislocation •Hip fracture •Sprains and strains
For more information on how physical therapy may benefit you, call your physical therapist at 301.352.8370 (Glenn Dale) or 301.856.8386 (Clinton).
CALL 301.352.8370 (GLENN DALE) OR 301.856.8386 (CLINTON) TO SCHEDULE YOUR PT CONSULTATION TODAY!
EVIDENCEPT.COM
To avoid the spread of COVID-19, we want to maintain a safe environment for all our patients and staff. We are supplying hand sanitizer, complying with social distancing guidelines, wearing face masks, and keeping our facilities clean. We ask each of our patients to also do their part: IMPORTANT COVID-19 ANNOUNCEMENT
Helpful Nutrition Tips for A HEALTHY SUMMER
4. ENJOY SUMMER FRUITS AND VEGGIES. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of in-season colorful veggies in your meals gives your body a nutrient kick. 5. HYDRATE OFTEN. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout to stay hydrated. Carry awater bottlewith you as a reminder to stay hydrated. 6. PRE-PLAN YOUR MEALS. Make planning healthy meals easy by preparing all of your food on Sunday so that you have enoughmeals for the week. The best part: You’ll savemoney!
It’s really tempting tofill inyour summer family meals with high-calorie pasta salads, chips, ice cream, cocktails, and beers. To stay healthy this summer, try incorporating the healthy tips below to keep your nutrition in check! 1. DRINK GREEN TEA INSTEAD OF SWEET TEA. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea. 2. SERVE SEAFOOD. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein- packed lunch or dinner. 3. DON’T SKIP BREAKFAST. Eating a breakfast with protein, carbs, and healthy fat speeds upyourmetabolism, providing energy for the day.
STAYING HOME IF YOU ARE SICK
AVOID TOUCHING YOUR FACE WITH UNWASHED HANDS
WASHING YOUR HANDS
Though we will be staying open to treat our patients, we want to ensure your safety throughout this time.
WHY OUR PATIENTS LOVE US:
http://www.coreperformance.com/daily/live-better/15-nutriton- tips-for-a-healthy-summer.html
H E A L T H Y R E C I P E
GRILLED SHRIMP TACOS & SRIRACHA SLAW INGREDIENTS
• 1/4 cup extra-virgin olive oil • 3 tbsp. freshly chopped cilantro • Juice of 3 limes, divided • Freshly ground black pepper
• 1 lb. large shrimp, peeled & deveined • 1/4 head red cabbage, shredded • 1/4 c. mayonnaise • 1 tbsp. sriracha • 4 medium tortillas • Kosher salt
“I had my second hip replacement recently, the last being 12 years ago. The care I received at Evidence was excellent. I was pleased how they pushed me, but not too hard, not beyondmy capabilities. Upon completion of the program I was not only back to where I had been just before surgery, but to where I had been before the hip began to degenerate. They effectively communicated the intent of the programand regularly discussed with me its effectiveness, adjusting as needed. If I ever have the need, I would definitely use their services again.”
INSTRUCTIONS In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper. Add shrimp to a baking dish and pour over mixture. Toss until completely coated and let marinate 20 minutes. Meanwhile, make the slaw: In a large bowl, toss cabbage withmayo, remaining lime juice, and sriracha. Season with salt. Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side. Grill tortillas until charred, 1 minute per side. Serve shrimp in tortillas with slaw.
—MARK F.
REGULAR EXERCISE CAN BOOST YOUR IMMUNE SYSTEM TO HELP FIGHT DISEASE! One of the best ways to keep your body healthy during this time is to stay moving and reduce inflammation. Though it is tempting to b e ARE YOU STAYING ACTIVE?
MEET THE OWNER
EMMANUELMOSES PT, DPT, OCS, CMTPT, CCI Emmanuel Moses attended Physical Therapy school at the University of Ibadan, College
sedentary andmake poor diet choiceswhile self-isolating, these habits have the potential to inhibit your immune system and increase your risk of infection. In order to stay healthy, we advise all of our patients to stay flexible, strong, well-balanced, and fueled by a nutritious diet. During this time, even if you cannot make keep your physical therapy appointments, we encourage continue your exercises at home. Be sure to implement these tips to boost your immunity and stay healthy: 1. Stay active & start exercising. 2. Eat nutritious foods. 3. Stay hydrated! 4. Refrain from smoking 5. Get a good amount of rest. 6. Stretch regularly. 7. Take frequent breaks for breathing exercises. (Inhale & exhale deeply). 8. Continue your home exercise program 2-3 times per week.
of Medicine, Nigeria. He earned his post-professional Doctor of Physical Therapy from Evidence in Motion Institute of Health Professions. Emmanuel is one of the top 10% of physical therapists in the US with a boardspecialtycertification. Toachieve this, he demonstrated competency in specialized knowledge and advanced clinical proficiency. Emmanuel is board certified orthopedic specialist with an OCS designation. Emmanuel has over a decade of experience in various settings of physical therapy practice which includes but not limited to home healthcare; skilled nursing care; Hospital in and outpatient; his major interest, however, is in outpatient orthopedics. Emmanuel is also a certified myofascial trigger point dry needling specialist. Emmanuel is passionate about getting his patients better from the very first visit. His drive to provide the best care possible fuels his zest towards keeping abreast with the latest research in the field of physical therapy to better his clinical skills. Emmanuel believes in giving back to his community by helping his patients get back to the quality of life they love and through mentoring other young physical therapists towards clinical excellence. He is a credentialledClinical instructor andanactivemember of theAmerican Physical Therapy Association (APTA). When not in the clinic, He loves to spend time with his wife and two kids. Emmanuel enjoys reading, volunteering, traveling, and seeing new places and cultures.
B E G I N T E L E H E A L T H S E R V I C E S T O D AY !
In light of the COVID-19 pandemic we like you to know that we are working hard to help slow down the spread of this disease and keep everyone safe at our facility. Although our Clinics are open and fully operational, we understand that some of our patients may prefer to continue with social distancing. We genuinely care about the health of each and every one of our patients, which is why we are offering telehealth services to those who would prefer to limit in-person contact. We want you to be able to continue your personalized PT plans, so you do not lose all the progress you’ve made. To learnmore about how you can set up our telehealth services on your smartphone or computer, give us a call today. At the end of the day, we are all in this together. We are here to help you with all of your physical therapy needs.
E X E R C I S E E S S E N T I A L S
SIDELYING HIP ABDUCTION While lying on your side, slowly raise up your top leg up and to the side. Keep your knee straight and maintain your toes pointed forward the entire time. Use your bottom leg to stabilize your body. Repeat 6-10 times on both sides.
www.simpleset.net
Always consult with your physical therapist before performing an exercise in order to relieve pain.
GLENN DALE LOCATION 12150 Annapolis Rd #201 Glenn Dale, MD 20769 CALL: 301.352.8370
CLINTON LOCATION 7801 Old Branch Ave, #105
Clinton, MD 20735 CALL: 301.856.8386
CLINIC HOURS Mon-Thurs • 7am - 8pm | Fri • 7am-6pm | Sat • 8am-1pm
Did you know that you have the right to choose a physical therapy clinic of your preference? We coordinate with your doctor. Call in for more information.
RE F ER A FR I END TO EV I DENCEPT !
� Move without pain � Bend and move freely � Balance confidently & securely
� Sit comfortably for long periods � Walk longer distances � Maintain a healthy life
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Glenn Dale Location 301.352.8370 • Clinton Location 301.856.8386 evidencept.com @evidencept @evidence_pt
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