Relieving Knee Or Hip Pain While Walking


May 2017

“ Wish You Could Move Freely &Walk Farther? ” Relieving Knee Or Hip Pain While Walking

Put the Spring Back in Your Step Do you find it harder to walk, run or exercise? Is hip, knee or leg pain keeping you from being active? If so, understanding how your body walks and moves can be the key to putting the spring back in your step. (continued inside)

INSIDE: � Relieving Knee Or Hip Pain While Walking � Full Potential Happenings � Find Out If You Are Moving Like You Should

� Healthy Recipe � Patient Success

Health & Fitness

May 2017

The Newsletter About Achieving and Maintaining Optimal Well-Being

“ Why Should You Allow Pain To Limit Your Activity?” Relieving Knee Or Hip Pain While Walking

Think of your body as a big spring that stores and releases energy with every step. The efficiency of your walk comes from the effectiveness of your flexibility, strength and balance. When any one of these is off, it affects your ability to walk efficiently and takes a lot of energy. This results in strain to different joints and makes muscles work much harder than they need to. This leads to possible pain in the back, hips and knees. It also causes fatigue after walking, even for a little while. If you are experiencing pain again after therapy, it might be because muscles or joints have tightened or become weak again. Knee pain can occur suddenly for no apparent reason or develop slowly, as the result of repetitive trauma. Knee pain occurs in different parts of the knee, depending on what structures in the knee are involved. Below is a general breakdown of the areas in which knee pain may occur and the structures of the knee that The simple solution is to put the spring back in your step. This is accomplished by first analyzing how you walk. There are slight changes in the way that you walk and move, that our trained medical experts can pick up on. This analysis tells us just what joints or muscles are stiff, stuck or weak. By pinpointing the exact areas of your body that are not moving as they should, we can make a plan to increase motion, strength and improve coordination. Our expert physical therapists at Full Potential Physical Therapy, understand the complexities of hip movement and function. We examine your walking, movement, range of motion, strength and coordination. Our evaluations enable us to pinpoint the source of your pain and to develop a series of manual therapies and exercises to reduce your pain and restore normal function. We help patients of all ages recover from knee surgery and also prevent surgery if possible. If you had knee surgery, including total knee replacement, come in for treatments for a proper recovery that will get you back to peak performance quickly. Call us today to learn more! may be involved: The Remedy

Can You Do This? “ Are Your Hips & Legs As Strong & Flexible As They Should Be?” Find Out If You Are Moving Like You Should

Can you do these simple tests to see if your hips and legs are as flexible and strong as they should be? Try them for yourself and let us know how you did. Use caution and common sense when attempting these tests; do not continue if they cause pain or discomfort.  Do not attempt if you have had a hip replacement.

• From standing, can you touch your toes? This indicates hip and low back flexibility.

• In sitting can you comfortably cross your legs so that your ankle is resting on the other knee? Does one knee go further down than the other? This indicates hip flexibility. If one hip is tighter than the other, it can wreck havoc with your walking and even cause knee pain. • Keeping your feet flat on the floor and holding onto something solid, how far can you squat down? You should be able to squat all the way down so your buttocks almost touch your heels. Don’t let your heels pop up! If you favor movement to one side, you probably have hip weakness on that side or limited motion in the hip joint. • Standing near a counter top put one foot in front of the other so that you are touching heel to toe. Without putting your hands down, see if you can balance for 10 seconds, keeping yourself steady. If you cannot, then you have trouble with the coordination of your balance from the nerve endings in your hip, knees, ankles and feet. Restoring Normal Pain Free Motion Restoring normal motion is key to alleviating pain and allowing you to do the activities you love to do safely. Physical therapy is the key to restoring normal joint and muscle motion. Our medical experts pinpoint the key problem areas that you may not even be aware of and focus on a custom treatment plan that will restore your normal pain-free motion. Performing at Your Best Whether you are just out for a walk or an avid athlete, we can help you walk, run and play better. With our motion analysis, strength testing, coordination testing and more, we can spot your muscles and joints that need flexibility, strength or coordination. A specific training and treatment plan is then put together to help you reach your peak movement with the least effort. Discover how our Spine Program transforms your back pain from a pressing problem, to a distant memory, allowing you to live a happy, active and pain-free life.

Voted #1 Physical Therapy in Holland, MI.

Thank you for voting us Best Physical Therapy! In the healthcare community today, we understand you have many options in where you may go to receive the help you need. However, it is not always known that the choice is yours to choose which facility you go to. With that being said, we are humbled to see our community vote us the #1 choice for Physical Therapy! It is our amazing patients and our incredible staff who we owe our gratitude. This honor wouldn’t be possible without any of you. We are proud to be a part of this community and to be assisting our patients to a new level of ability!

Full Potential Happenings

We are excited to share with you something BIG we have been working on... We love sharing stories of our patients after their last visit with us. Our patient’s success is the reason we do what we do! Our patients remind us daily of what Physical Therapy can do for people who are in pain. Now, we can share a new platform for our patients to share their stories! Introducing, our new Patient Success Story videos! Where our patients can share their story and their experience with Physical Therapy at Full Potential PT.

To watch the videos, visit our Facebook or YouTube page! Search ‘Full Potential Physical Therapy’ in either of these pages and Enjoy!

Full Potential Happenings!

Congratulations to our Physical Therapist, Carrie Metevia! Carrie Metevia, DPT recently completed a continuing education course that takes a significantly different approach to treatment of the foot and ankle. This course focused on restoring normal foot mechanics to take stress off of the soft tissues in the foot through manual techniques, taping and orthotic therapy. It also showed the common foot dysfunctions that lead to common foot diagnoses. Manual therapy techniques were explained and taught with a hands-on approach for joint mobilizations and myofascial release/soft tissue mobilizations. At Full Potential, it is important to us that our staff is continuously educated to provide excellent care and service to our patients.

Patient Success

“Able to understand my pain!” “The biggest change has been that I have been able to understand my pain issue and how it occurred. I have been able to work with the staff to leave optimal strengthening and foot placement and stay aware of what I am doing and CAN do to help myself.” “The staff is extremely professional and personable. They communicate what you need to understand and make sure your questions are answered.” -Al R.

“I now have no pain!” “I now have no pain in the area of need. I am walking better and I am building up strength in the area! Full Potential’s strengths are having the knowledge of their patient’s needs, the skills of the PT’s and PTA’s, their friendliness, and their encouragement!” -Shirley H.

“Five stars all around!” “The exercises that were taught to me gave me the relief from pain that I’ve dealt with for over 3 years! I believe the best quality was in taking plenty of time with me to adequately instruct the importance of how the pain occurs and how to prevent it from starting. Five stars all around!” -Mark A.

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Outstanding relief for your aches... Try these simple exercises to keep you moving... Exercise Essentials

Helps Balance

Strengthens Back & Improves Posture HIP ADDUCTION - SIDELYING

SINGLE LEG STANCE FORWARD Stand on one leg and maintain your balance. Next, hold your leg out in front of your body for 10 seconds. Return to original position. Then switch and repeat 6 times. Maintain a slightly bent knee on the stance side.

While lying on your side, slowly raise up the bottom leg towards the ceiling. Keep your knee straight the entire time. The top leg should be bent at the knee and your foot planted on the ground supporting your body.


Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Healthy Recipe

SPINACH-STUFFED MUSHROOMS Eating Right Never Tasted So Good!

8 Ingredients • 20 medium mushrooms • 1/4 cup chopped shallots, scallions or onion • 2 cloves garlic, chopped • 1 tablespoon balsamic vinegar • 1/2 teaspoon soy sauce • 2 cups chopped fresh spinach • 1/2 cup Plain Oikos Organic Greek Yogurt • Salt and pepper to taste

Directions Wash the mushrooms and carefully remove the stems without breaking the caps. Finely chop the stems. Combine the shallots, garlic and vinegar in a small skillet or saucepan and cook for 1 to 2 minutes. Add the chopped mushroom stems and soy sauce and cook, stirring occasionally, for 3 to 5 minutes, until the mushrooms soften and release their juices. Add the spinach and cook, continuing to stir, until it is wilted and the liquid in the pan is absorbed. Remove from the heat and let cool for a few minutes, then stir in the yogurt. Season with salt and pepper to taste. Preheat the oven to 350ºF. Stuff the spinach filling into the mushroom caps. Place the mushrooms in a baking pan and bake for 20 minutes, until tender. Remove from the oven and let sit for a few minutes for the filling to set before serving. Yields 20 mushrooms.

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