Central Ave Physiotherapy. Hip, Leg, & Knee Pain

302 Central Ave. N Swift Current, SK S9H 0L4 P: (306) 773-8313 F: (306) 773-8316 CONVENIENT HOURS! Mon-Fri | 7AM – 8PM @ CentralAvenuePhysiotherapy FOLLOW US ON

KNEE & HIP PAIN RELIEF BACK TO BEING YOU IS A HOP, SKIP, & A JUMP AWAY

INSIDE:

• How Physiotherapy Can Help • Success Story • GLA:D Canada • Healthy Recipe

• Exercise Essentials • Specialist Spotlight

N E W S L E T T E R Caring for Your Body & for Your Health

ACHESANDSPRAINS.CA | (306) 773-8313

KNEE & HIP PAIN RELIEF BACK TO BEING YOU IS A HOP, SKIP, & A JUMP AWAY

Your hips, knees, and lower legs are tough—but injuries happen. Your hips and knees are your largest joints, supporting your body’s weight. They work in close coordination, giving us the mobility we need. Between arthritis, injuries and age, however, pain can flare up. If you’re experiencing hip, knee or leg pain, call us to schedule a closer look. Before you do, however, let’s examine the pain itself. What Causes Hip, Knee and Leg Pain? Hip, knee and leg pain are surprisingly common. Thus, their source can come from a variety of things. If you’re experiencing pain in any part of your leg, pinpointing the exact spot can help you determine the cause. Mayo Clinic has pinpointed several leading causes of hip, knee and leg pain. While many causes exist, the most likely are:

Hip and knee pain does not have to arise from sports injuries. People can suffer from hip and knee pain due to normal wear and tear and arthritis. A physiotherapist can help to determine where the pain can be coming from and you don’t even need to see a doctor first. What Are the Symptoms? While leg pain is noticeable by a slew of symptoms, several stick out. Aching or stiffness around the hip, groin, back or thigh may be a sign of deeper problems. A decreased range of motion can also be a sign of deeper problems which may later result in hip, knee or leg pain. Sometimes, inactivity can contribute to immobility—and later pain. If you’re limping, lurching or are experiencing bad balance, contact a physician. While some hip, knee and leg pains go away, those lasting longer than several months may be hinting at a deeper issue. Call (306) 773-8313 today or visit us at achesandsprains.ca to schedule an appointment. We can help you recover from your hip, knee, and leg pain.

• Tendonitis • Pinched nerves • Osteoporosis • Cancer

• Arthritis • Dislocation • Hip fracture • Sprains and strains

H I P, K N E E , & L E G PA I N : N O M O R E ! C A L L U S T O D AY T O S C H E D U L E Y O U R A P P O I N T M E N T !

HOW PHYSIOTHERAPY CAN HELP Inmany cases, physiotherapy can help patients quickly recover from an injury and get back to what they love to do. In doing so, they can stretch, flex and strengthen the muscles responsible for support. If a joint appears deformed, or if sudden swelling occurs, contact a physician immediately. A typical physiotherapy session will start with a comprehensive evaluation of your entire lower body, looking for the exact source ofyourproblem. Yourphysiotherapistwillcustomizeatreatment plan to address areas of stiffness, weakness, tightness, and pain. On every level, physiotherapy serves to enhance the patient’s qualityof life.We’reheretohelp,andwehaveyearsofexperience backingeverytherapyoption.ContactCentralAve.Physiotherapy today, and tell us about your symptoms.

Contact us today at (306) 773-8313 or visit our website at achesandsprains.ca to learn more about how our services can bring relief to your knee and hip pain.

Sources: mayoclinic.org/symptoms/hip-pain/basics/when-to-see-doctor/sym-20050684 everydayhealth.com/hip-pain/hip-pain-and-your-body.aspx health.harvard.edu/pain/knees-and-hips-a-troubleshooting-guide-to-knee-and- hip-pain

SHARE THE BENEFITS OF PHYSIOTHERAPY! Do You Have Friends or Family Members That Have Trouble:

S U C C E S S S T O RY AS TOLD BY OUR PATIENTS

� Moving without pain � Bending &moving freely � Balancing confidently & securely

� Sitting for long periods � Walking for long distances � Living active & healthy

Tell Your Friends About Central Ave. Physiotherapy! We appreciate your confidence and will do our best to help those you refer meet their health and rehabilitation goals. Thank you to all of our friends who refer others to us!

Cindy worked out the joint and muscles on my bad knee. It’s

so much better now. She suggested some stretches, and whenever I start having some pain, I do the stretches and I’m good to go. Thanks Cindy, you’re the best. – E. S.

(306) 773-8313 | ACHESANDSPRAINS.CA

G L A : D CANA DA FEATURED PROGRAM WHAT IS GLA:D?

HEALTHY REC I PE BLACKENED CHICKEN WITH AVOCADO SAUCE

killers and the time you are on sick leave, and helping to increase your overall physical activity. KEY FINDINGS: • GLA:D Canada 2017 reports that there was a 28% reduction in pain intensity and 35% of participants increased their physical activity after starting the program. Want to know if you have osteoarthritis and if GLA:D is right for you? Call (306) 773-8313 to find out how we can help.

• GLA:D® is an evidence-based 8-week education and exercise program for treatment and management of osteoarthritic symptoms. • Includes 2-3 Education Sessions, 12 Neuromuscular Exercise Sessions, and Data Collection for measuring your improvement and monitoring program quality. GLA:D CAN HELP BY... • Lessening your hip and knee pain,reducingyouruseofpain-

Ingredients • 4 (4 oz) chicken breasts • 2 tbsp blackened seasoning • ½ cup plain, Greek yogurt • ½ avocado

• 1 tsp lemon juice • ½ tsp garlic powder • ⅛ tsp salt • 2 tbsp green onions, thinly sliced

Directions Place the chicken breasts and blackened seasoning in a large resealable bag. Seal and shake a few times to evenly coat the chicken. Lightly coat a large skillet with nonstick cooking spray and heat over medium-high heat. Add the chicken and cook until cooked through, 4-6 minutes per side. Meanwhile, in a food processor, combine the yogurt, avocado, lemon juice, garlic powder, and salt and pulse until smooth and creamy. To serve, top each chicken breast with 2 tablespoons of the creamy avocado sauce and garnish with ½ tablespoon green onions.

Recipe Courtesy of Melissa @ www.blessthismessplease.com

Walking Lunge Stand comfortably with your feet shoulder width apart. Take a large step forward with one leg, keeping your back foot in starting position while rolling onto your toes. Keep your spine straight and your forward and back knees bent, so that you make right angles with your hip, knee, and ankle. As you lunge, you should feel a stretch across the front of the hip and thigh. Hold for 30 seconds and repeat 2-5 times. EXERC I SE ESSENT I ALS USE THIS EXERCISE TO KEEP YOU MOVING

SPECIALIST SPOTLIGHT KAITLAND COUPERUS, B.SC.KIN., CSEP-CEP, NKT LEVEL 1

Kaitland graduated from the University of Lethbridge in 2012 with a Bachelor in Kinesiology. She then went on to complete further education in the field of Psychology at the University of Saskatchewan and completed competencies to become a Certified Exercise Physiologist through the Canadian Society for Exercise Physiology in

2014. Since then, she has worked in the primary health care setting in Alberta, and the private rehabilitation setting in BC and now Saskatchewan. Through this she has developed specific interest in working with those living with chronic pain, and enjoys working with anyone who is looking to learn more about how to move well to stay healthy. In 2019, Kaitland attended the GLA:D Canada Instructor Training course and is now running this program here at Central Avenue Physiotherapy. Her interests outside of work include anything that gets her active in the outdoors, and especially anything where she can bring her dogs along. To request an appointment with Kaitland, contact Central Ave. Physiotherapy at (306) 773-8313 or visit our website at achesandsprains.ca.

Always consult your physiotherapist or physician before starting exercises you are unsure of.

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