NEWSLETTER Health & Wellness Newsletter September, 2018
HIP, LEG, & KNEE PAIN FEEL YOUNGER. MOVE BETTER. GET STRONGER Your hip, knee and ankle are resilient, but sometimes in- juries happen. The hips and knees are your largest joints, supporting your body’s weight. They work in close coordi- nation, giving us the mobility we need. Between arthritis, injuries, and age, pain can occur. If you’re experiencing hip, knee or leg pain, call us to schedule an evaluation. Before you do, let’s examine the pain itself. What Causes Hip, Knee and Leg Pain? Hip, knee and leg pain are surprisingly common, their source can come from a variety of things. If you are experiencing
• Does Arthritis Grind You Down? • Guidelines for Starting Aerobic Exercise and Training Heart Rate
• Patient Success Spotlight • Staff Spotlight • Service Spotlight • Relieve Knee Pain in Minutes
OUR PROGRAMS & SERVICES
• Manual Therapy • ASTYM • Massage Therapy • Parkinsons • Athletic Training
• Craniosacral Therapy • Myofascial Release • Muscle Energy Technique • N.A.I.O.M.T.
NEWSLETTER Health & Wellness Newsletter
FIGHTING HIP, LEG, & KNEE PAIN FEEL YOUNGER. MOVE BETTER. GET STRONGER.
If you have been suffering fromhip, leg, or knee pain, seeing a physical therapist at CustomCare Physical Therapy can help you return to a more active and pain-free life. Give us a call today: 503-357-1706 A sedentary, or inactivate lifestyle will result in loss of mobility, function and likely pain. If you’re limping, lurching or experiencing a decrease in balance, contact your physician about physical therapy. While some pains go away on their own, symptoms lasting longer than 6 weeks should be evaluated by a medical professional. How Physical Therapy Can Help In many cases, physical therapy can help patients increase mobility and function. In doing so, they can stretch and strengthen the muscles responsible for support. If a joint appears deformed, or if sudden swelling occurs, contact a physician immediately. A good physical therapy program can assist with post-surgical treatment, too. If you’ve undergone treatment for osteoporosis, dislocation or a fracture, your therapist can help you reclaim full mobility—andahealthy lifestyle.Fromstart tofinish,we’rededicated to your ongoing wellness. On every level, physical therapy serves to enhance the patient’s quality of life. We’re here to help, and we have years of experience backing every therapy option. Contact one of our providers today, and tell us about your symptoms. Sources https://www.mayoclinic.org/symptoms/hip-pain/basics/when-to-see-doctor/sym-20050684 https://www.everydayhealth.com/hip-pain/hip-pain-and-your-body.aspx https://www.health.harvard.edu/pain/knees-and-hips-a-troubleshooting-guide-to-knee-and-hip-pain
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pain in any part of your leg, identifying the specific symptom location/ pattern may help determine the cause. The Mayo Clinic has found several leading causes of hip, knee and leg pain. While many causes exist, the most likely are:
• Arthritis • Dislocation • Hip fracture • Sprains and strains
• Referred from lower back • Tendonitis • Pinched nerves
• Osteoporosis • Cancer
The normal aging process results in joints wear and tear (also known as osteoarthritis), and commonly is responsible for hip/knee pain. In some cases, limited blood flowmay cause bone tissue death or necrosis. If you’re experiencing redness, inflammation, and immobilized joints, the condition may be severe. What Are the Symptoms? While leg pain symptom quality, location and cause widely vary, some of those symptoms are more obvious than others. Aching or stiffness around the hip, groin, back or thigh may be a sign of deeper problems. A loss of range of motion may also be a warning sign of deeper problems which may later result in hip, knee or leg pain.
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Does Arthritis Pain Grind You Down?
Relieving Joint Pain Exercise often relieves stiffness and joint pain. Light to moderate-intensity physical activity can prevent a decline in function, even restore health. Some people with arthritis may be reluctant to exercise because of pain after activity, but working with a physical therapist (PT) to carefully guide and prescribe therapeutic exercises will ease this process. You can use heat and/or cold therapy, or pain patches like Lidocaine, to make it easier for you to exercise and stay active. In addition to physical therapy, choose non–impact exercises such as bicycling, swimming or water exercise. Research shows that modest weight loss combined with exercise is more effective in decreasing pain and restoring function than either weight loss or exercise alone. Physical therapy can also help you reach your weight loss goals. If you are suffering from arthritis pain, call us today and discover how we can help! If you are experiencing these symptoms, call Custom Care Physical Therapy today: • Inability to stand or sit comfortably for long periods of time • Difficulty getting in and out of bed • Inability to walk for at least 20 minutes • Joint pain and/or stiffness • Unable to enjoy leisure activities • Difficulty getting up and down from the floor
Millions of Americans suffer with arthritis pain every day, taking Ibuprofen and stronger medications to numb the pain and address the ongoing inflammation. The definition of arthritis is painful inflammation and stiffness in the joints. Two types of arthritis are osteoarthritis and rheumatoid arthritis. Although symptoms can be similar, the two are very different. Discomfort and pain from both types are a result of cartilage loss. Cartilage provides cushion between the bones that make up a joint. Osteoarthritis compounds over time and is from wear and tear on the joints, while rheumatoid arthritis is an autoimmune disease. Rheumatoid arthritis is an effect of the body’s immune system not working properly. The immune system normally protects against foreign substances like viruses and bacteria, but rheumatoid arthritis weakens the body’s defense and the immune system will mistakenly attack its own joints. Typically, arthritic conditions are characterized by pain and stiffness. The symptoms can develop gradually or suddenly. Physical therapy is an important part of slowing the disease process. It strengthens, stretches and stabilizes muscles surrounding effected joints providing needed support and mobility.
• Limited ability to exercise • Unable to work due to pain • Difficulty going up and down steps or curbs
Guidelines for Starting Aerobic Exercise and Training Heart Rate
Training Heart Rate (THR) is a great way to monitor exercise intensity level. THR is calculated by subtracting your age from 220. For example, a 37-year-old has a maximum THR of 220-37=183 beats per minute (bpm). It is recommended for best results to stay between 60-80% of your maximum THR while exercising. The 37-year-old’s ideal range is 109-146 bpm. Exercising within THR range means less work with better results. THR puts less stress on internal organs like the heart and lungs, but provides great calorie burning. Select an aerobic activity that doesn’t cause lasting increase in pain and one you’re willing to do at least five days a week. The American Heart Association recommends 30 minutes of exercise (inTHR) at least five days a week for adults. Any physical activity will help prevent heart disease and stroke. Try breaking up your exercise into 10 to 15-minute segments and get the same effect. If lowering blood pressure and cholesterol is a goal, increase to 40 minutes three to four times a week. Any physical activity is better than none. Start small and work up to a consistent routine.
Aerobic exercise, such as riding a bike, increases your heart and breathing rates and burns calories, which will help you to lose weight. Your body uses calories to perform its daily tasks, but if you want to lose weight, you need toburnmorecalories thanyouconsume.Forexample,bikingeven forshort periods of time, will use calories and increase your weight loss chances. A 155-pound person will burn approximately 596 calories riding at 12 to 13.9 mph pace for an hour. The faster you go, the more calories you will burn. Keep your body in a healthy training heart rate to reduce other injuries and exhaustion, while burning maximum calories for energy output.
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Patient Success Spotlight
Jim was diagnosed with Parkinson’s Disease nine years ago. Parkinson’s is a degenerative disease. Initially he came in walking with a cane for stability and support. His balance was poor, resulting in falls at home. We focus on endurance and strengthening. Jim’s favorite part of treatment is boxing with Lauren and Aaron. Not only does it give him a great workout, it seems to lift his spirit. Now he walks without the use of a cane and has made considerable progress. His strength and balance have improved significantly. We will not cure his Parkinson’s, but with his determination, and guidance from his physical therapist, we are able to impact the quality of his life. If you know someone who is struggling, please share Jim’s story and call us today to see if physical therapy can help! Joint Mobilization You have hundreds of joints in your body, which come in a variety of types and sizes. Joints, formed by the articulating surfaces of two or more bones, depend on a combination of both stability and mobility in order to help you function efficiently and comfortably. Importantly, joints are supported by a wide variety of physiological structures including capsules, ligaments, tendons, cartilage, and muscle fibers, all of which can become injured and potentially benefit from physical therapy services, including a service known as joint mobilization. Joint mobilization is a type of manual therapy performed here at our physical therapy clinic. It involves the passive movement of specific joints using the skilled application of force, direction, and technique. A physical therapist can use his or her hands to mobilize an affected joint, or may elect to use certain tools, including straps, to help deliver the desired treatment effect.Joint mobilization isn’t appropriate for all patients, and our skilled and experienced physical therapists can determine if it’s right for you or a loved one. Cconditions which our physical therapy team successfully manage with joint mobilizations include arthritis, rotator cuff tears and sprains, and others. If you’re wondering if joint mobilization is right for you, visit or contact us today! Now he walks without the use of a cane and has made considerable progress! Service Spotlight
Tanya Motes Patient Services Manager
Tanya is our Patient Services Manager. She greets patients and ensures scheduling success for therapists and patients. She answers all patient questions and promotes success throughout the office with diligent organizing, upkeep and specialized maintenance of patient reports. Tanya lives in Forest Grove and has three children, a daughter-in-law and a new grandson! She enjoys spending time with her family and friends. Other hobbies includewatchingherchildren’ssportingevents,readingandenjoying all the Pacific Northwest has to offer.
Relieve Knee Pain In Minutes Try this movement if you are experiencing knee pain.
Relieve Knee Pain
Try this simple exercise to keep you moving. Share this with a friend or family member to keep them moving too!
Knee Extension Stretch While sitting, tighten your top thigh muscle to press the back of your knee down towards the ground. Repeat 6 times on each side.Page 1 Page 2 Page 3 Page 4
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