Blue Sky PT. Hip, Leg, & Knee Pain

The Newsletter About Caring for Your Health Health+Fitness

A L S O I N S I D E : HOW PHYSICAL THERAPY CAN HELP YOUR HIP, LEG & KNEE PAIN • HEALTHY RECIPE EXERCISE ESSENTIALS • PATIENT SUCCESS SPOTLIGHT • STAFF SPOTLIGHT Overcoming Hip, Leg, & Knee Pain

Overcoming Hip, Leg, & Knee Pain

Your hips and knees are the largest joints in your body. They support your body’s weight and work in close coordination to maximize your functional mobility. While your hips, knees, and legs are tough; arthritis, injuries and age can flare up pain. If you’reexperiencinghip,kneeor legpain,callustoschedulean evaluation so we can determine the source of your pain. What Causes Hip, Knee and Leg Pain? Hip,kneeandlegpainaresurprisinglycommon,andtheirsource 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. While there are several causes of hip, knee and leg pain, the most likely are:

Insomecases, limitedbloodflowmaycausebonetissuedeath, or necrosis. If you’re experiencing redness, inflammation and immobilized joints, the condition may be severe. What Are the Symptoms? While there are many symptoms of leg pain, aching, stiffness or sharp pain around the hip, groin, back or thigh may be a sign of a bigger problem. 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 experiencing poor balance, contact your physical therapist. While some hip, knee and leg pain may go away insidiously, it is always a good idea to consult your physical therapist to help prevent the pain from becoming chronic.

• Ligamentous injuries • Meniscal/labral tears • Pinched nerves • Osteoporosis • Cancer

• Arthritis • Dislocation • Hip fracture

If you’re suffering from hip, leg, or knee pain, call Blue Sky Physical Therapy to schedule your appointment today!

• Sprains and strains • Tendonitis/bursitis

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 https://www.medicalnewstoday.com/articles/7619.php

BlueSky’sphysicaltherapistscanhelp identifythecauseofyour pain. Some causes appear gradually over time. As the body ages cartilage may wear down reducing the “buffer “between thebonesand the jointsbecome inflamed.Othercausesoccur suddenlyfrom injurysuchasahipfractureorknee ligamentous injury from a fall.

Call Blue Sky Physical Therapy at 303.388.1537 or visit blueskypt.com to schedule your appointment today!

How Physical Therapy Can Help Hip, Knee, & Leg Pain!

Physical therapists can help patients decrease pain and increase mobility when they are suffering from pain or stiffness in their hips, knees or legs. In doing so, they will perform manual therapy to increase joint mobility and flexibility of surrounding muscles. They will prescribe exercises to strengthen the muscles responsible for support around the hip and knee joints. A good physical therapy program can also assist with post-operative treatment. If you have had a total knee or hip replacement, an ACL or meniscal repair or other surgical procedure, your therapist can help you reclaim full mobility—and a healthy lifestyle. From start to finish, they are dedicated to your ongoing wellness. On every level, physical therapy serves to enhance the patient’s quality of life. Contact us to schedule an evaluation with one of our physical therapists and let them help you pave the road to recovery.

Call Blue Sky Physical Therapy at 303.388.1537 or visit blueskypt.com to learn more!

Pilates Class

Exercise Essentials

Hip Hikes Stand on the edge of a step. Drop your free foot down, then shift your hips to raise your free foot as high as you can. Keep your knees straight at all times. Repeat6-10timesbefore switching to your other side.

New Pilates Class Wednesdays at 9 am

We have added a 9:00 am Pilates class on Wednesdays. We are happy to add new classes as needed so let us know if you are having difficulty getting into class. We do have classes throughout the day and great instructors so please be open to various times and instructors.

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Patient Success Story “Blue Sky got me back to full range of motion!” “Blue Sky was recommended to me by a coworker and I am so glad I went! I had a humerus fracture and repair that left me unable to move my arm after surgery. Blue Sky got me back to full range of motion! I have worked with multiple PT’s over my 6 month time there and they are all fantastic. Their hours are very convenient, so I can go before or after work. Plus, they have a parking deck so you don’t have to search for street parking. I highly recommend them for anyone in need of physical therapy!” - Lauren B. Abby grew up in Narragansett, Rhode Island. Her interest in physical therapy began in high school while experiencing her own injuries and watching the benefit physical therapy would also have on her siblings’ sports related injuries. Abby went on to pursue her Doctorate of Physical Therapy at New York University. She gained experience through her clinical rotations and master clinician observations working with patients of all ages with orthopedics and musculoskeletal, neurologic, wound and vestibular related conditions. Abby focuses on exercise as a mechanism to treat her patients, and believes in tailoring a unique exercise program to each of her patients’ individual needs with the hopes of promoting an active, healthy lifestyle for every individual. In addition to Physical Therapy treatments, Abby also offers Strength & Conditioning Personal Training.

We are very excited to announce that we have a newwebsite!!!Wehope thewebsitewillbemore user friendly and informative. Please check out the new website at blueskypt.com . We have a link that will take you directly to the Pilates + Wellness Website. If you have any difficulty navigating the websites or scheduling classes online, please let us know. LSVT-BIG Program Service Spotlight LSVT-BIG is an intensive, amplitude- focused physical therapy approach developed from principles of the effective Parkinson’s specific speech treatment LSVT-LOUD. LSVT-BIG is a standardized treatment protocol which is customized to the unique goals of each patient, including both gross and fine motor skills. The LSVT programs have been developed and scientifically researched over the past 25 years with funding from the National Institutes of Health. How LSVT-BIG Helps Patients with Parkinson’s Disease Research on LSVT-BIG has documented improved ratings on tests of motor functioning in people with Parkinson’s Disease following treatment, including: • Faster walking with bigger steps • Improved balance • Increased trunk rotation • Improvements in activities of daily living such as bed mobility • Improved UPDRS Motor Score

Meet The Team Staff Spotlight

Abby DeBlois PT, DPT, CSCS

Healthy Recipe Vegan Cabbage Rolls

Ingredients • 1 head of cabbage For the Filling • 3/4 cup brown lentils • 3 cups water • 1/2 cup uncooked quinoa • 1 cup vegetable broth

• 1 tbsp maple syrup, (or sweetener of choice) • 1 1/2 tsp red wine vinegar • salt and pepper to taste

• 1 small onion, diced • 1 tbsp vegetable oil • 1 tbsp red wine vinegar • 2 tbsp soy sauce • 1 tsp smoked paprika For the Sauce: • 1 (28 oz) can tomato puree

Begin boiling the cabbage in 3 in of water until the leaves peel off easily (about 20 min). When done, allow them to cool. While cabbage is simmering, bring lentils to a boil in a separate small saucepan. Lower heat and allow to simmer for 35 minutes, adding water to the pot as needed. Drain any excess liquid. While lentils simmer, place broth into another saucepan, add quinoa, and bring to a boil. Let simmer for 20 min until all of the water is absorbed (about 20 min). Cook onion with oil in a large skillet over medium heat until soft and translucent (about 5 min). Add 1 1/2 cups of the cooked lentils and 1 cup of the cooked quinoa, along with red wine vinegar, soy sauce, smoked paprika, salt, and pepper to taste. Make sure ingredients are mixed before removing from heat. Preheat the oven to 350°.Stir all sauce ingredients together in a small bowl, then distribute about 1/2 cup of the sauce into the bottom of 9 x 9 inch baking dish. After peeling leaves off of the cabbage head, roll about 3-4 tbsp of filling into the center of each leaf until all filling is used. Place each roll into the baking dish. Spoon remaining sauce over the rolls, cover and bake for 1 hour. Let the rolls cool before serving.