Centra: Knee Or Hip Pain With Walking

Health & Wellness

“Suffering From Pain While Walking?” KNEE OR HIP PAINWITHWALKING

Put the Spring Back in Your Step. Do you find it harder to walk, run or exercise? Is hip, knee or leg pain keeping you from being active? If so, understanding how your body walks and moves can be the key to putting the spring back in your step. (continued inside)

INSIDE • Knee or Hip Pain With Walking • Relieve Aches & Pains In Minutes • Can You Do This? • Free Analysis • Have You Met Your Insurance Deductible?

Health &Wellness

Can You Do This? | Relieve Aches & Pains In Minutes | Patient Spotlights | Free Analysis

“ Start This Season In Complete Relief! ” KNEE OR HIP PAINWITH WALKING

The Remedy The simple solution is to put the spring back in your step. This is accomplished by first analyzing how you walk. There are slight changes in the way that you walk and move, that our trained medical experts can pick up on. This analysis tells us just what joints or muscles are stiff, stuck or weak. By pinpointing the exact areas of your body that are not moving as they should, we can make a plan to increase motion, strength and improve coordination. If you suffer from knee or hip pain, call Centra Rehabilitation today to learn more about how physical therapy can help you LIVE LIFE Pain-free!

Think of your body as a big spring that stores and releases energy with every step. The efficiency of your walk comes from the effectiveness of your flexibility, strength and balance. When any one of these is off, it affects your ability to walk efficiently and takes a lot of energy. This results in strain to different joints and makes muscles work much harder than they need to. This leads to possible pain in the back, hips and knees. It also causes fatigue after walking, even for a little while. If you are experiencing pain again after therapy, it might be because muscles or joints have tightened or become weak again.

“Find Out If You Are Moving Like You Should!” CAN YOU DO THIS?

Can you do these simple tests to see if your hips and legs are as flexible and strong as they should be? Try them for yourself and let us know how you did. Use caution and common sense when attempting these tests; do not continue if they cause pain or discomfort. Do not attempt if you have had a hip replacement. • From standing, can you touch your toes? This indicates hip and low back flexibility. • When sitting can you comfortably cross your legs so that your ankle is resting on the other knee? Does one knee go further down than the other? This indicates hip flexibility. If one hip is tighter than the other, it can wreak havoc with your walking and even cause knee pain. • Keeping your feet flat on the floor and holding onto something solid, how far can you squat down? You should be able to squat all the way down so your buttocks almost touch your heels. Don’t let your heels pop up! If you favor movement to one side, you probably have hip weakness on that side or limited motion in the hip joint. • Standing near a counter top put one foot in front of the other so that you are touching heel to toe. Without putting your hands down, see if you can balance for 10 seconds, keeping yourself steady. If you cannot, then you have trouble with the coordination of your balance from the nerve endings in your hips, knees, ankles and feet. Restoring Normal Pain-free Motion Restoring normal motion is key to alleviating pain and allowing you to do the activities you love to do safely. Physical therapy is the key to restoring normal joint and muscle motion. Our medical

experts pinpoint the key problem areas that you may not even be aware of and focus on a custom treatment plan that will restore your normal pain-free motion. Performing at Your Best Whether you are just out for a walk or an avid athlete, we can help you walk, run and play better. With our motion analysis, strength testing, coordination testing and more, we can spot your muscles and joints that need flexibility, strength or coordination. A specific training and treatment plan is then put together to help you reach your peak movement with the least effort. Discover how our physical therapy programs transform your pain from a pressing problem, to a distant memory, allowing you to live a happy, active and pain-free life.

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VEGETARIAN CHILI

Healthy Recipe

Ingredients • 1 tsp garlic-herb, salt-free seasoning blend • 1 tsp ground cumin • ⅛ tsp salt • 1 (15 ounce) can kidney beans • 1 cup frozen mixed vegetables • ¼ cup light sour cream • Fresh cilantro (optional) • ⅛ tsp chili powder (optional)

• 1 tsp canola oil • 1 cup chopped onion • 1 cup green sweet pepper • 2 cloves garlic • 1 tsp bottled minced garlic • 1 (14.5 ounce) can no-salt- added diced tomatoes • 1 (8 ounce) can no-salt-added tomato sauce • 1 cup water • 4½ tsp chili powder

Directions Lightly coat an unheated large saucepan or Dutch oven with nonstick cooking spray. Preheat over medium-high heat. Add oil; swirl to coat bottom of pan. Add onion, sweet pepper, and garlic to hot pan; cook for 8 to 10 minutes or until pepper is tender, stirring often. If necessary, reduce heat to prevent burning. Add undrained diced tomatoes, tomato sauce, the water, the chili powder, the seasoning blend, cumin, and salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Stir in beans and mixed vegetables. Return to boiling; reduce heat. Simmer, uncovered, about 10 minutes more or until vegetables are tender. If desired, top individual servings with sour cream and/or cilantro and sprinkle with the chili powder.

They are experts at what they do! “My treatment was first class! Centra Rehab is by far the best physical therapy in Lynchburg! They are experts at what they do, professional and attentive to the needs of their patients. Love them!” -Mary K., Lynchburg I would strongly recommend! “Great location, pleasant environment, convenient appointments, plus a team of knowledgeable, professional staff! I would strongly recommend them to anyone looking for great service with a smile.” -Ivo C., Bedford Patient Spotlights Staff Spotlights Katie Mendel, PT, DPT therapy focus includes upper and lower extremity lymphedema treatment and management, including cancer-related diagnoses and treatment, as well as orthopedic rehabilitation. Katie practices at our Virginia Baptist Hospital location. Education: • Bachelors of Science in Human Nutrition, Foods, and Exercise; Virginia Tech • Doctorate of Physical Therapy; Lynchburg College Certifications: Certified Lymphedema Therapist; Lymphology Association of North America Katie is a local to Lynchburg and surrounding counties, but is new to Centra. Her physical

Melanie Marks, PT, DPT, SCS Melanie has been practicing physical therapy for over 20 years. Melanie has volunteered as a sideline physical therapist with local high schools for the past 18 years and enjoys working with athletes of all levels and abilities to help them return to play. Her special interests include sports medicine, orthopedics, manual therapy, treatment of the throwing athlete and patients with shoulder, elbow, knee and ankle pathologies. Melanie practices at our Nationwide Drive location. Education:

• Bachelors of Science in Sports Medicine; University of Virginia • Masters of Science in Physical Therapy; Medical College of Virginia Doctor of Physical Therapy; Medical College of Virginia Certifications: Sports Certified Specialist; American Board of Physical Therapy Specialties

Do you want a natural solution to your pain? Gain your freedom from pain medication and avoid costly surgery with physical therapy!

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People who go to physical therapy experience: Natural relief for aches and pains Less difficulty in reaching or bending More social activity More energy More strength Better days at work

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Have You Met Your Insurance Deductible?

In the initial evaluation, our physical therapists are educators to patients about their conditions, treatment plans, and long term-prevention. Sometimes they will also be called on to act as an educator of your insurance plans. An insurance deductible is the amount ofmoney that you must pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have had major surgeries or havea chronic illness areespecially likely to have a $0balance remaining on their out-of- pocket expenses. Thismeans that the cost of physical therapy could beminimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2019. Have you undergone surgery recently? Call us today at the clinic nearest you to schedule an appointment with one of our physical therapists. We’ll guide you to affordable treatments that will place you one step closer to pain relief.

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Do you have pain while reaching or bending? If you are not moving like you once were, please don’t hesitate to come in for a check up and get back on track to feeling great again. Call the clinic nearest you today!

Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.

CLAM SHELLS While lying on your side with your knees bent, draw up the top knee while keeping contact of your feet together. Do not let your pelvis roll back during the lifting movement. Repeat 6 times on each side.

HIP ADDUCTION SIDELYING While lying on your side, slowly raise up the bottom leg towards the ceiling. Keep your knee straight the entire time. The top leg should be bent at the knee and your foot planted on the ground supporting your body. Repeat 6 times on each side.

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Helps With Hip Pain

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Helps With Leg Pain

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Discover How To Live Pain-free

At Centra Rehabilitation, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Centra Rehabilitation if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury

Call Today 434.200.2102 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

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