Core Solutions: Effective Hip & Knee Pain Relief

Core Solutions: Effective Hip & Knee Pain Relief

NEWSLETTER

Core Solutions Physiotherapy Staff Loves SPENDING TIME WITH THEIR POOCHES

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NEWSLETTER

“Experiencing Knee Or Hip Pain While Walking?” EFFECTIVE HIP & KNEE PAIN RELIEF

INSIDE: • Are You moving Like you Should? • Sudoku Puzzle • FREE Joint Pain Analysis • Healthy Recipe

Call IN & Win!

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. 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. 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 physiotherapists 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.

Be the first 10 to call with the misspelled word and receive a $10 GIFT CARD Call In & Win Hotline: SCHOMBERG (905) 939-9041 CALEDON EAST (905) 584-6747 Misspelled Mania Edition www.coresolutionsphysiotherapy.com

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ARE YOUMOVING LIKE YOU SHOULD?

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. • In 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 hip, 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. Physiotherapy is the key to restoring

normal joint and muscle motion. Our physiotherapists 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 Spine Program transforms your back pain from a pressing problem, to a distant memory, allowing you to live a happy, active and pain-free life.

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Sudoku Puzzle

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Core Solutions Physiotherapy & Wellness includes another source to connect with our insurers. We will be offering a new service starting December 1st where we will be able to “direct bill” specific participating insurers. PARTICIPATING INSURERS

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http://1sudoku.com

n° 428278 - Level Expert

Eating Right Never Tasted So Good!

CHICKEN TORTILLA SOUP Ingredients

• One 14.5-ounce can black beans, • 3 chicken breasts, boneless • 2 limes • Salt & black pepper • 1 cup chopped cilantro leaves • One 8-inch flour tortilla • 1 avocado • 1 cup shredded Monterrey cheese

• 2 tbsp vegetable oil • 1 small onion, diced • 2 tbsp minced garlic • 2 jalapeños, finely diced

• 6 cups low-sodium chicken broth • One 14.5-ounce can diced tomatoes

Directions In a large saucepan heat the vegetable oil. Add the onions and cook for 2 minutes. Once the onions have softened add the garlic and jalapeños and cook for another minute. Pour the chicken broth, tomatoes and beans into the pot and bring to a boil. Once at a boil lower heat to simmer and add your chicken breasts. Cook the chicken for 20 to 25 minutes. Once chicken is cooked remove from pot. When cool enough to handle shred it and set it aside. Add lime juice and fresh cilanto to the pot. In a serving bowl add a mound of shredded chicken. Ladle soup over chicken and top with a lime wedge, grilled tortilla strips, avocado slices and cheese.

Print sudoku http://1sudoku.com ATTENTION JOINT PAIN SUFFERERS

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8 Mention or Bring in This Coupon Today For a JOINT PAIN ANALYSIS

3 6 WE CAN HELP YOU: Be more productive at work. Prevent hip and knee pain. Prevent further injury. Have more energy. Move better without pain. 9

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Call the center nearest you today!

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SCHOMBERG LOCATION (905) 939-9041

CALEDON EAST LOCATION (905) 584-6747

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n° 416609 - Level Expert

Attention Pain Sufferers FREE KNEE, BACK & SHOULDER WORKSHOPS

Back Workshop, May 23rd Shoulder Workshop, June 14th All workshops will be held 7pm- 8pm TWO DATES TWO WORKSHOPS Free Workshops When you have back or shoulder pain, you need to feel better FAST, so you can get back on your feet and keep on moving. Our responsibilities never end: kids, grandkids, jobs, leisure activities... but pain can stop you in your tracks. We take mobility for granted. Walking, hiking, cycling, running: these are all activities you may have loved in the past but now you may be considering giving up because of pain or discomfort. The Back & Shoulder Workshops at Core Solutions Physiotherapy & Wellness, will teach you about the latest treatment techniques to figure out exactly where and how your pain affects your movement and your physical health.

Here’s some of what you’ll learn: ü The ONE everyday activity sufferers are doing wrong which blocks healing and actually makes pain worse. ü The 3 MOST COMMON CAUSES of back and shoulder pain. ü Why no two back and joint pains are the same and how to work with your physiotherapist to develop a unique, tailored treatment plan. ü How pain affects the health of the rest of your body. ü A 100% natural and safe solution exists and how you can access it.

Workshops are free, but space is limited

Don’t delay, register today by calling now!

If you are a past or present patient or if you are referring a friend or family member (or the stubborn spouse above)… give them this Newsletter Insert and tell them to call us to register for a workshop.

SCHOMBERG CLINIC 6048 Highway 9, Suite 13 Schomberg, ON L0G 1T0

P: (905) 584-6747 F: (905) 584-6787 www.coresolutionsphysiotherapy.com

LOOKING FORWARD TO FUN COOKOUTS? Healthy Grilling For Arthritis Sufferers

MAIN DISHES Instead of greasy burgers, brats and hot dogs, try …

• Antioxidant-packed salsa or pico de gallo. Weighing in at just four to five calories per tablespoon, and zero fat, salsa boasts plenty of nutrients. • Olive oil based pesto or sundried tomato spread. All three ingredients – olive oil, basil and sundried tomatoes – are loaded with anti- inflammatory properties. SIDE DISHES Instead of mayo-based salads like coleslaw, potato salad and macaroni salad, try … • Beansalad.Allbeansboastfiber,proteinandabevyofanti-inflammatory phytonutrients. • Sliced tomatoes, buffalo mozzarella and basil drizzled with balsamic vinegar and olive oil. Choose this tasty Caprese salad and you’ll get more oleocanthol and cancer-fighting lycopene.

• Meaty mushrooms marinated in equal parts olive oil, balsamic vinegar and lemon juice.You’llget immune-boostingnutrients in themushrooms, vinegar and lemon juice. Plus, studies show that oleocanthal, one of the most concentrated anti-inflammatory compounds in olive oil, dampens the body’s inflammatory process and reduces pain sensitivity with a pharmacological action similar to ibuprofen. • Salmonwithasplashof lemonandasprinklingofsavorysummerherbs. Salmon is rich in omega-3s and vitamin D, both of which enhance joint health, boost immunity and protect against inflammation. CONDIMENTS Instead of ketchup (which packs 2 teaspoons of sugar per tablespoon) or mayo (which is relatively high in unhealthy fat), try …

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