AbilitiesAboundPT_Hip, Knee, & Leg Pain

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Discover Natural Solutions To Hip, Knee, and Leg Pain

I N S I D E How Physical Therapy Can Help Exercise & Mental Health Exercise Essentials

Discover Natural Solutions To Hip, Knee, and Leg Pain

While some causes are more severe than others, a physician can identify each. As the body ages, joints become inflamed. Cartilage may wear down, reducing the “buffer” between bones. In some cases, limited blood flow may 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 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.

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: • Arthritis • Pelvic Alignment Issues • Leg Length Discrepancies • Dislocation • Hip Fracture • Sprains and Strains • Tendonitis • Pinched Nerves

Call Abilities Abound Physical Therapy to schedule your appointment today!

3. If further assessment is

1. Feel free to call us and ask to speak to your therapist.

2. Your therapist will tell you the possible causes of your pain as well as precautions you can take at home.

warranted, your therapist might recommend you come in for an appointment.

How Physical Therapy Can Help

Staff Spotlight Donna Pirnat | Licensed Massage Therapist

Donna Pirnat moved to Heathsville in 2019 from Fredericksburg. She attended Mary Washington College, and taught First, Second, and Third grades for Spotsylvania County for 16 years, before she retired from teaching in 2011. She studied Massage Therapy in 2015, and graduated with honors from the Northern Virginia Community College Massage Therapy program, earning her LMT. In addition to her training in Deep Tissue, Swedish, Orthopedic, Pregnancy, and Sports Massage, she is also a CEIM (Certified Educator of Infant Massage.) Donna has also certified as a Life Coach through Life Management Associates, and is passionate about empowering others. In addition to giving a great massage, she enjoys giving talks and workshops about Human Connection, Healthy Boundaries, and True Consent.

In many cases, physical therapy can help patients increase leg mobility. 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 good physical therapy program can assist with post- operation treatment, too. If you’ve undergone treatment for osteoporosis, dislocation, or a fracture, your therapist can help you reclaim full mobility—and a healthy lifestyle. From start to finish, we’re dedicated 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

Juicy Baked Chicken Breast

• 1/2 tsp salt • 1/2 tsp black pepper • 1/2 tsp garlic powder • 1/2 tsp onion powder • 1/2 tsp cumin

Ingredients • 4 (7 to 8 oz) boneless, skinless chicken breasts • 2 tsp olive oil • 3 tbsp brown sugar • 1 tbsp chili powder • 1 tsp parsley flakes

Directions Pre heat oven to 425 degrees F. Line a baking sheet with foil and spray with non-stick spray. Place the chicken breasts between two sheets of parchment paper and pound to an even thickness. Drizzle both sides of chicken with olive oil. Combine seasonings and sprinkle generously over both sides of the chicken breasts. Bake for 20 minutes. Remove from oven and cover loosely with foil for 5 minutes before slicing.

“Staff and facility is fantastic. The caring staff ensures my therapy is geared to my specific needs and treats my problems. The staff is always positive and professional. Abilities Abound is a jewel in our Northern Neck. I am so grateful for their services!” - C. E. Success Spotlight

Exercise Essentials

Everyone knows that regular exercise is good for the body. But exercise is also one of the most effective ways to improve your mental health. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood. And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better. Exercis and depression. Maintaining an exercise schedule canprevent you fromrelapsing. Itpromotesall kindsof changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression. Exercise and anxiety. Anything that gets you moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out. By adding this mindfulness element—really focusing on your body and how it feels as you exercise—you’ll not only improve your physical condition faster, but you may also be able to interrupt the flow of constant worries running through your head. Exercise and PTSD and trauma. Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma. Instead of thinking about other things, pay close attention to the physical sensations in your joints and muscles, even your insides as your body moves. Exercises that involve cross movement and that engage both arms and legs—such as walking (especially in sand), running, swimming, weight training, or dancing—are some of your best choices. Outdoor activities like hiking, sailing, mountain biking, rock climbing, whitewater rafting, and skiing (downhill and cross-country) have also been shown to reduce the symptoms of PTSD. When you’re under the cloud of an emotional disorder and haven’t exercised for a long time, setting yourself extravagant goals like completing a marathon or working out for an hour every morning will only leave you more despondent if you fall short. Better to set yourself achievable goals and build up from there. Exercise & Mental Health Have pain that won’t go away? We want to help!

Exercises copyright of www.simpleset.net Knee Extension Stretch While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground.

Featured Service

Abilities Abound offers a variety of massage services. Massage therapy helps you relax re-align and rejuvenate. There are many positive aspects to receiving massage therapy on an ongoing basis, and with the busy lives we lead, we can all benefit from a little stress-management. Due to its many benefits, massage therapy is covered by certain insurances. Massage Therapy

Types of massages we offer: • Deep Tissue • Swedish • Hot Stone • Prenatal Massage

• Sports Massage • Chair Massage • Aromatherapy • Reflexology

Call us today at (804) 529-5178 or visit www.abilitiesapwc.com

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