BearLakePT.Hip Leg And Knee Pain

Physical Therapy N E W S L E T T E R

BOUNCING BACK FROM HIP, & KNEE PAIN

PT Is The Solution! Physical therapy can solve your hip & knee pain!

Exercise Essentials Try this exercise to relieve pain and keep moving!

How’s Your Heart? Use these simple tips for better heart health!

N E W S L E T T E R

BOUNCING BACK FROM HIP & KNEE PAIN 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 themobility 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? In some cases, limitedblood flowmay cause bone tissue deathor 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 slewof symptoms, many 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. If you’re suffering from hip, leg, or knee pain, call your Physical Therapist at Bear Lake Physical Therapy to schedule your appointment today!

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

• Tendonitis • Pinched nerves • Osteoporosis • Cancer

• Dislocation • Hip fracture • Sprains and strains

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

While some causes aremore severe than others, a physician can identify each. As the body ages, joints become inflamed. Cartilage may wear down, reducing the “buffer” between bones.

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Call today! 833.946.2777 (Garden City) • 208.847.1342 (Montpelier) • 833.946.2777 (Randolph)

H O W P H Y S I C A L T H E R A P Y C A N H E L P Inmost cases, physical therapy can help patients improve their pain and function related to pain in the lower extremities. In general terms, the hip and ankle joints need to be mobile, while the knee joint needs to be stable– Therefore, a proper plan-of-care can greatly improve flexibility, strength, and overall function.

A good physical therapy program can assist with post-operation treatment, too. If you’ve undergone surgery or intervention for a joint replacement, dislocation or fracture, our therapists can help you reclaim full mobility and strength to help reach your goals. 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.

If you’re suffering from hip, leg, or knee pain, call your Physical Therapist at Bear Lake Physical Therapy to schedule your appointment today!

EXERCISE ESSENTIALS Perform This Exercise To Relieve Leg Pain In Minutes!

DO YOU KNOW ABOUT DIRECT ACCESS?

1. Call and consult directly with a physical therapist at one of our locations to discuss your pain and symptoms. No prescription needed! 2. Your physical therapist may suggest exercises or precautionary measures to relieve or avoid pain. 3. If further assessment is needed to find the cause of your paint, your therapist can schedule an appointment with you.

HEEL RAISE Stand while holding a chair as shown. Slowly stand on your tiptoes, lifting your heels as high as you can and hold the position. Then repeat to the starting position. Repeat 6-10 times throughout the day.

Garden City (833.946.2777)

Montpelier Location (208.847.1342)

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Call your physical therapist today! 833.946.2777 (Garden City) • 208.847.1342 (Montpelier) • 833.946.2777 (Randolph)

B O O S T I M M U N I T Y W I T H T H E S E T I P S

system and boost your body’s natural defense against diseases.

THE ESSENTIAL VITAMINS FOUND WITHIN FRUITS AND VEGETABLES ARE KEY TO MAKING SURE YOUR IMMUNE SYSTEM IS AS HEALTHY AS POSSIBLE. VITAMIN C helps your body boost its production of the antioxidant that is required by the immune system to function optimally. Vitamin C increases your body’s production of interferon, which is anti-viral. Vitamin C is also thought to help boost the production of white blood cells, key to fighting infections. Fruits high in Vitamin C include grapefruit, oranges, tangerines, lemons, limes, kiwis and clementines. A single papaya has 224 percent of the daily recommended amount of Vitamin C. Red bell peppers contain even twice as much Vitamin C than citrus fruits. Vegetables such as broccoli and spinach boast a good amount of Vitamin C as well as antioxidants. VITAMIND is another effective supplement to help boost your immune system. Look for yogurt that is fortified with Vitamin D and that has a “live and active cultures” label. Vitamin Dmay stimulate your immune DO YOU HAVE A SUCCESS STORY WITH US? We Make It Easy To Leave A Review! 1. Use the camera app on your phone to scan the QR code. 2. This will take you directly to our Google Reviews page. 3. Let us know how we did and tell us your story!

VITAMIN B6 is vital for supporting chemical reactions in the immune system and for the formation of new and healthy red blood cells. B6 also helps your body make interleukin-2 which helps direct the actions of your white blood cells. Poultry, such as chicken and turkey, is high in Vitamin B6. Sunflower seeds are also packed full of Vitamin B6 as well as phosphorus, magnesium, and Vitamin E. VITAMIN E is key to a healthy immune system as it helps to regulate and maintain function. It can be found in sunflower seeds, almonds, avocados, and dark leafy greens. ZINC is also needed by our bodies to support a healthy immune system. Shellfish such as crab, clams, lobster, and mussels are all packed with zinc. Make sure to stick to the daily recommended amount of 11mg for men and 8mg for women, as too much could actually inhibit the immune system.

BOOST YOUR IMMUNITY WITH THIS HEALTHY RECIPE!

Ingredients

• 2 tbsp olive oil • 1 lb chicken breast • 1 medium onion, diced • 3 large carrots, diced • 2 celery stalks diced • 3 cloves of garlic, diced

• 1 medium lemon (zest & juice) • 1 handful fresh ginger • 2 qt chicken broth • 1 can coconut milk (optional)

Instructions

Heat olive oil over medium-high heat. Add chicken breast and brown. Then, add onion, garlic, carrots, celery, salt, and pepper. Cook for about 5 min, until softened. Add 2 quarts of chicken broth and ginger with the skin on. Bring to a boil, then reduce heat and simmer for 35-45 minutes (the longer you boil ginger the stronger it is). Remove ginger and discard. Remove chicken, then shred and set aside. Add lemon zest and squeeze lemon to taste. Continue to simmer for 15 minutes. Add shredded chicken and (optional) 1 can of coconut milk.

Is pain, injury, or chronic condition holding you back? Visit us online at BEARLAKEPT.COM to start living pain-free!