CorePT_Effective Hip and Knee Pain Relief

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

WE ARE OPEN & HERE FOR YOU.

ITS OUR CLINIC’S ONE YEAR ANNIVERSARY!

KNEE AND HIP PAIN RELIEF DON’TWAITUNTILITISTOOLATE! DETAILS INSIDE.

www.coretherapyservices.com

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

INSIDE: • Who Needs Physical Therapy? • Exercise Essentials • Healthy Recipe • Tips For A Healthy Summer

KNEE AND HIP PAIN RELIEF DON’TWAITUNTILITISTOOLATE!

Are you moving like you should be? Your hips and knees are essential to everyday movement; whether you are sitting, standing, walking or running, you need your hips and knees in great shape. Sometimes, when your hips and knees are in pain, it can cause you to change the way that you are moving, causing you to change the flow and pace of your gait, which is the way that you walk. Other times, prolonged pain can cause you to stop doing movements that are indicative of healthy joints. Mark Twain once said that growing old is an issue of “mind over matter,” but if you struggle with knee or hip pain, then you know that this isn’t true at all. Knee and hip pain can really take the spring out of your step, causing you to move slower and leaving you with pain that becomes more difficult to cope with, step after step. There is an endless list of reasons as to why knee or hip pain may develop, from a slip or fall-related accident to a sports injury or even a car accident. When an injury develops, seeking the support of a physical therapist is the best course of action. Working with a physical therapist soon after an injury develops can help reduce your recovery time and improve your ability to cope with the pain and discomfort by introducing you to targeted

exercises and stretching techniques that can enhance your ability to recover from the injury. When you are dealing with a knee or hip injury, every step requires more effort than typical. This can really drain your energy level as you attempt to go about doing even basic tasks, such as taking care of your home or walking around the office. WHAT CAN PHYSICAL THERAPY DO TO HELP? Physical therapy is not a one-stop cure-all for pain management. This is a long-term solution to pain and suffering through the use of targeted exercises and stretching techniques that are designed to strengthen the targeted areas and help the body recover and heal. By identifying the exact points on the body that are not moving as they ought to be, it is possible to make a plan to increase flexibility, motion, strength and even improve coordination. IF YOU WOULD LIKE TO FIND RELIEF FOR KNEE AND HIP PAIN CALL US TODAY AT 260-226-7329.

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WHO NEEDS PHYSICAL THERAPY?

If you’ve experienced any hip or knee pain and are considering whether physical therapy is a good choice for your health needs, consider the following: • From a standing position, are you able to lean over and touch your toes? If so, then this indicates that you have proper hip and low back flexibility. If not, then you may need to improve your flexibility and joint range of motion, and physical therapy could be helpful. • In a sitting position, can you comfortably cross your legs, leaving your ankle to rest comfortably on the opposite knee? If this is painful, or one knee constantly must be lower than the other, then thismay be indicative of knee concerns that could be addressed with physical therapy. • From a standing position, with your feet planted flat on the floor, can you push your body into a squatting position? You should be able to squat all the way down so that your buttocks are almost touching your heels. If you aren’t able to do this, then physical therapy may be helpful in improving your range of motion.

• Standing near a wall or countertop, arrange your feet so that you are standing with the heel of one foot touching the toes of the other, as if on a balance beam, and see how long you can stand still. Can you balance for 10 seconds? If not, then physical therapy may be able to improve balance and coordination. The goal of any physical therapy program is to restore range of motion and improve flexibility and strength while reducing the general experience of pain. Unfortunately, hip and knee injuries often tend to linger. Every movement relies so heavily on the hips and knees that it makes it difficult to allow these joints to actually rest following an injury. Physical therapy provides targeted exercises that support the joints with precise movements that help reinforce strength and range of motion. For more information, contact your physical therapist to learn more about options that will suit your health needs. TAKE CHARGE OF YOUR KNEE AND HIP PAIN BY CALLING US AT 260-226-7329 OR BY VISITING OUR WEBSITE AT WWW.CORETHERAPYSERVICES.COM. DIRECTIONS Coat the bottom of a medium skillet with oil and place it over medium-high heat. Give the oil a minute to heat up, and then add the onion. Cook the onion for about 5 minutes, stirring occasionally, until it softens and begins to brown. Add the garlic and cook it for about 1 minute, until it becomes very fragrant. Add the jackfruit, soy sauce and liquid smoke. Cook everything for about 5 minutes, until most of the liquid cooks off. While the jackfruit cooks, use a spoon to being breaking up the large chunks. Sprinkle the jackfruit with the smoked paprika and cayenne pepper. Stir a few times and continue cooking the jackfruit with the spices for about 1 minute. Stir in the barbecue sauce. Bring the sauce to a simmer, lower the heat and allow it to cook for about 20 minutes, stirring occasionally. You can add a splash of water if the sauce becomes too thick while cooking. While the jackfruit simmers, take a couple of forks and pull the pieces apart to create a stringy texture. The jackfruit is finished cooking when it is tender and stringy, resembling pulled pork, and the sauce is thick. Stuff the pulled jackfruit into buns and top with toppings of choice. Serve. Source: https://www.connoisseurusveg.com/jackfruit-pulled-pork/ Core Physical Therapy is committed to the health and wellbeing of our patients. In the wake of the recent spread of COVID-19, also known as the novel coronavirus, we are taking every precaution. Before and after every session, we are asking our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility. Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support. WE'RE STAYING SAFE!

CLEANING HANDS OFTEN

AVOID TOUCHING FACE WITH YOUR HANDS

SNEEZE & COUGH INTO TISSUES

AVOID HUGS OR SHAKING HANDS

USE GLOVES WHEN NECESSARY

KEEP DISTANCE FROM THOSE INFECTED

HEALTHY REC I PE JACK F RU I T PU L L E D PORK SANDWI CH E S

INGREDIENTS • 1 tablespoon canola oil • 1 small onion, sliced into strips • 2 garlic cloves, minced • 2 (20 ounce or 567 gram) cans young green jackfruit in brine, drained and rinsed • 2 tablespoons soy sauce • 1/2 teaspoon liquid smoke • 1/2 teaspoon smoked paprika • Pinch cayenne pepper • 1 1/2 cups barbecue sauce • Salt and pepper, to taste

For Serving • 6 sandwich rolls • coleslaw or other toppings

YOU CAN BE FREE OF YOUR PAIN! CALL TODAY OR VISIT US AT WWW.CORETHERAPYSERVICES.COM

WHAT PATIENTS ARE SAYING

OUR SERVICES • MANUAL THERAPY • ULTRASOUND • ELECTRICAL STIMULATION • KINESIO TAPING • TRIGGER POINT THERAPY • GRASTON TECHNIQUE • JOINT MOBILIZATION • ORTHOTICS • THERAPEUTIC EXERCISE

I started at Core 9 months after a car accident when other treatments were

not working. Kristine understood my injuries and I finally started having some relief from neck and shoulder pain and migraines. 100% recommend Core to anyone looking at pain relief.” - K.S.

TIPS FOR A HEALTHY SUMMER

1. Drink green tea instead of sweet tea. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea. 2. Serve seafood. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner. 3. Don’t skip breakfast. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day. 4. Enjoy summer fruits and veggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of in-season colorful veggies in your meals gives your body a nutrient kick. 5. Snack at work. Bring snacks to work and graze throughout the day. When you eat more

often—five to six times per day—you’re far less likely to overeat and more likely to stay energized. 6. Hydrate often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated. 7. Recover with a post-workout shake. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart the muscle-building process, help your body recover from training, and boost your energy levels. 8. Pre-plan your meals. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You’ll save money. http://www.coreperformance.com/daily/live-better/15-nutriton-tips-for- a-healthy-summer.html

HAS YOUR PA I N COME BACK?

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Keep up with your physical therapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call Core Physical Therapy for a complimentary injury consultation. We will guide you so you can get back to the activities you love.

EXERC I SE ESSENT I AL S US E T H I S E X E RC I S E TO H E L P R E L I V E H I P PA I N .

ARE YOU IN PAIN?

You may benefit from physical therapy if you suffer with:

• Shoulder Pain • Knee Pain • Problems Walking • Dizziness • Sports Injury

• Lower Back Pain • Arthritis • Sciatica

STRAIGHT LEG RAISE While lying or sitting, slowly raise your leg, keeping your knee straight and your toes pointed outward. Hold for 2 seconds, then slowly lower your leg to the starting position. Repeat 10 times with each leg.

• Neck Pain • Headaches

We can get you out of pain and back to the things you love! CALL 260-226-7329

exercises copyright of

w w w . s i m p l e s e t . n e t

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