Hayden PT: Effective Hip and Knee Pain Relief

WHO NEEDS PHYSICAL THERAPY?

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.

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Relieve Hip Pain In Minutes Try this movement if you are experiencing hip pain.

Green Bean Casserole • 2 tsp canola oil • 1 1/2 cups diced onions • 2 cups sliced baby bella mushrooms • 2 tbsp cornstarch • 1/2 cup reduced-fat sour cream • 1/2 tsp House Seasoning • 1/2 tsp salt • 1 cup kosher salt

Strengthens Hips

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• 5 cups sliced green beans • 4 1/4 cups chicken broth • 1 cup panko breadcrumbs • 1 cup grated Parmesan • 1 tbsp plus

HIP HIKES While standing up on a step, lower one leg down- ward towards the floor by tilting your pelvis to the side. Then return the pelvis/leg back to a leveled position. Repeat 3 times.

• 1/4 cup garlic powder • 1/4 cup black pepper

Preheat theoven to350degreesF.Spraya11/2-quartbakingdishwithnonstickspray. Boil thegreenbeans in thechickenbroth forabout20minutes,and thendrain, reserving 1 1/2 cups of the chicken broth. Meanwhile, mix together the breadcrumbs, Parmesan and 2 teaspoons of the oil in a small bowl. Set aside. Heat the remaining 1 tablespoon oil ina largeskilletovermediumheat.Saute theonionsuntil translucent,2 to3minutes, and then add the mushrooms and continue to cook for 3 to 4 minutes longer. Remove from the heat. Pour the reserved 1 1/2 cups chicken broth back into the pot the green beansboiled inandbring toaboil.Add thegreenbeans to theskilletwith themushrooms and onions. While that is coming to a boil, combine the cornstarch and 1/4 cup water in a small bowl to make a slurry. Slowly pour the slurry into the boiling broth, whisking constantly as it thickens, about 2 minutes. Pour the thickened mixture over the green beansandadd thesourcream,HouseSeasoningandsalt.Stirwell.Pour into thebaking dish and sprinkle with the panko and cheese mixture. Bake until the casserole is hot, about 10 minutes, and then broil until the breadcrumb topping is slightly browned, 1 to 2 minutes. House Seasoning: Mix together the salt, garlic powder and pepper.

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CALL TODAY! 317-881-0101

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