Nestor PT: Effective Hip and Knee Pain Relief


Staff Spotlight: Meet Joshua Kingman Josh’s one-year anniversary was last month. Congratulate Josh the next time you are in the office.

Joshua what was your favorite vacation? It would have to be when I went on a trip with my church district. We went all over eastern USA. At every stop we would work at a shelter, or package food for the hungry, or raise money for diseases. It was great to meet so many new people, and I felt like we really made a difference in helping the community. By the time I was done, I was exhausted, but it felt so rewarding at the same time. Is there a place you would love to travel? Two places I have always wanted to go to are England and Scotland. Looking at pictures of the country side and villages, they seem like amazing places to adventure and go sight- seeing. Do you have a favorite food or restaurant?

Does anything that includes the letters “F…O…O…D” count as an acceptable answer? All joking aside, I love to try anything new or unique. My favorite is the smoked pulled pork and smoked blue fish my friends and I make when we have our annual cookout during the summer. There is just something about hand-picking all the ingredients that makes all the

difference in the world when it comes to flavor. What do you like to do in your free time?

I am a man of many interests. If I were to pick one though, I would say that I love cruising the back roads on my motorcycle. It is so much fun to come across a small village and stop at a local diner. Better yet is when you ride through a corn field (road goes through it of course) and watch it open to an amazing view overlooking Connecticut’s landscape. Can you tell us something no one knows about you? I absolutely LOVE dogs!!!!! You got a four-legged friend let me know about it! I love Huskies Shepherds, Bassets, Labs, and Akitas……really any type of dog actually.

261 Main Street North Smithfield, RI 02896

Winner of our Facebook Challenge: Deb Taglione. Thanks for “liking” and “sharing” our posts and checking in when at the clinic. Deb will receive a FREE Gas Gift Card!!

EffectiveHip &KneePainRelief

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. 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. The Remedy 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.

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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.

Try this movement if you have hip pain. Relieve Pain In Minutes:

Patient Success Spotlight

Strengthens Hips

HIP ADDUCTION - SIDELYING 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.

“I came to Nestor PT to address issues with my hips + limited range on motion. I take a martial arts class and couldn’t rotate my hips to kick the wave master. After 3-4 sessions, I saw a significant improvement in my hip range of motion. I can now deliver kicks frommy right and left leg to the heavy bag with positive hip rotation. The manual therapy given here coupled w/ the exercises at home made a real improvement in my ROM and ability to compete in class.” - Paul Astphan

Smoked Guinness Beef Stew

This is great for St Paddy’s Day. You will need some sort of beef. Many grocery stores sell meat packaged for stew. You can buy more expensive cuts of meat, but not necessary. You will need some liquid (beef broth or beef stock, wine, or beer), aromatics (celery, carrots, onions, garlic, and herbs if you want), potatoes, and I like to add parsnips. You will also need kosher salt, cracked black pepper, bacon, and flour. Season your flour with kosher salt and cracked pepper, and any other seasoning you enjoy.

1. Dredge the pieces of meat in the seasoned flour and then shake off the excess flour. 2. Cut 3-4 pieces of bacon into strips. Saute the bacon until crispy. Remove the bacon and utilize the rendered fat for browning the meat. 3. In a large dutch oven brown the meat in the bacon fat, or olive oil, or butter over low to medium heat. I like to use the bacon, so I can use the bacon to garnish the beef stew when serving. 4. Make sure you do not overcrowd the pan when cooking and add additional oil or butter as needed so the meat does not burn. Cook the meat in batches. 5. Dice one onion as well as a few gloves of garlic and saute in the same dutch oven. To save time the onion and garlic can be sauted in a second pan when browning the meat. 6. Once the onion and garlic have been sauted, about 5 minutes, return the meat to the pan and add your liquid to deglaze the pan. I use Guinness beer and use a wooden spoon to scrap the bottom of the pan. 7. The alcohol in the beer will cook off and the volume will reduce, so I also add some beef broth. 8. I then add a bundle of fresh thyme to the pan.The thyme is tied up with string so it can be removed later. 9. Here is where I change things up. Instead letting the beef start to cook on the stove, I put the pan on the grill without the top. I set up my charcoal grill for indirect cooking. Once the charcoal is hot, I add soaked wood chips to create smoke. The smoke adds a great flavor to the meat and liquid in the pan. 10.The beef cooks for about 45-60 minutes and then I add the carrots, potatoes, and parsnips and cook for another 45-60 minutes. Once the vegetables are added you may need to add additional liquid so the vegetables are covered. I then cover the pan and cook for another 30-45 minutes. If the charcoals start to burn out you may need to bring pan back to the stove. When the vegetables are fork tender and beef is tender the stew is done. 11.The whole cooking process can be done on the stove, but the flavor added from the grill is outstanding. 12.Some additional things that may be added: Worcestershire sauce, tomato paste, additional herbs, or wine. Make sure you taste as you cook so you can adjust flavor and seasonings. 13.Serve beef stew in a bowl with grilled bread and sprinkle crispy bacon strips on top of stew.

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