CorePT_Hip Knee and Leg Pain

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

DONT LET HIP, KNEE & LEG PAIN HOLD YOU BACK

www.coretherapyservices.com

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

INSIDE: How Physical Therapy Can Help • 5 Health Tips For The Holiday Season Healthy Recipe • Exercise Essentials

DONT LET HIP, KNEE & LEG PAIN HOLD YOU BACK

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 the mobility 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? 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

While some causes are more severe than others, a physician can identify each. As the body ages, joints become inflamed. Cartilage may wear down, reducing the “buffer” between bones. In some cases, limited blood flow may cause bone tissue death, or 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 slew of symptoms, several 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.

· Dislocation · Hip fracture · Sprains and strains · Tendonitis · Pinched nerves · Osteoporosis · Cancer

IF YOU WOULD LIKE TO FIND RELIEF FOR YOUR HIP, KNEE, AND LEG PAIN CALL US TODAY AT 260-226-7329.

www.coretherapyservices.com

HOW PHYSICAL THERAPY CAN HELP

Inmanycases,physical therapycanhelppatients increase legmobility. Indoingso,theycanstretch,flexandstrengthenthemusclesresponsible for support. If a joint appears deformed, or if sudden swelling occurs, contact a physician immediately. A good physical therapy program can assist with post-operation treatment, too. If you’ve undergone treatment for osteoporosis, dislocation or a fracture, your therapist can help you reclaim full mobility—and a healthy lifestyle. 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. Contact one of our providers today, and tell us about your symptoms. 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

Take charge of your hip, knee and leg pain by calling us at 260-226-7329 or by visiting our website at www.coretherapyservices.com. We can help get your life back.

HEALTHY REC I PE ORANGE CRANBERRY BREAD

INGREDIENTS • 2 cups white whole wheat flour • 1/2 cup sugar • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 teaspoon salt

• 1 cup fresh cranberries • 1 teaspoon orange zest • 1/3 cup coconut oil, melted • 3/4 cup fresh orange juice • 1 egg

DIRECTIONS Grease an 8×4 inch loaf pan. Set aside. Preheat oven to 350° F. In a large bowl, add white whole wheat flour, sugar, baking powder, baking soda, salt, cranberries, and orange zest. Gently stir. In a separate medium-sized bowl, add coconut oil, fresh orange juice, and an egg. Add wet ingredients to dry ingredients. Stir to combine everything together. Scrape the batter into the prepared loaf pan. Bake for 30-35 minutes. Remove and let cool for 5 minutes. Serve and enjoy!

Recipe: https://www.joyfulhealthyeats.com/moist-orange-cranberry-bread/

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

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

1. Shop Well For Yourself It is more important then ever to stock your kitchen with healthy foods. Have healthy snacks handy. The more convenient they are, the more likely you are to eat them. Instead of thinking about what you shouldn’t eat, promise to eat your 3 to 5 servings of vegetables each day. 2. Schedule Your Exercise Your schedule will be very hectic this holiday season. Schedule your workouts just as you would any other appointment. It’s ok if you can’t make it to class, but make sure that you get some activity in at least three days per week. 3. Just Say No You probably aren’t aware how much extra food you consume just from people offering it to you. A sample at the market here, an extra cookie at an office party there and it all adds up. Just think twice before you take that food and decide if you really want it. 4. Skip the Baking Do you make baked goods for giving? Chances are you eat much of what you bake. Who wouldn’t? Instead make non-food gifts, or prepare ingredients for baked goods and put them in pretty jars--let your gift recipient bake it up. That way, they can eat it when they want it and you don’t have to be tempted in the kitchen. 5. Hydrate Keep your water bottle with you at all times. You should be drinking eight, 8-oz glasses of water each day. One handy trick is to buy a 64 ounce water jug. Fill it up in the morning and know that you need to finish it by the end of the day. 5 HEALTH TIPS FOR THE HOLIDAY SEASON

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. HAS YOUR PA I N COME BACK? 1 2 3

EXERC I SE ESSENT I AL S USE THIS EXERCISE TO STRENGTHEN LEG MUSCLES

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

KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press thebackofyourkneedownward towards theground. Repeat 10 times on each leg.

• Neck Pain • Headaches

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

Exercisescopyrightof

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