FYZICALPBC: Effective Hip & Knee Pain Relief

FYZICALPBC: Effective Hip & Knee Pain Relief

2020

THE

HEALTHY LIVING NEWSLETTER

KNEE & HIP PAIN RELIEF

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 tomove slower and leaving you with pain that becomesmore difficult to cope with, step after step. There is an endless list of reasons as to why knee or hip painmay develop, froma slip or fall-related accident to a sports injury or even a car accident. Don’t Wait Until It Is Too Late! When an injury develops, seeking the support of a physical therapist is thebest course of action.Workingwith 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 togo 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.

INSIDE OUR NEWSLETTER: • Feeling Good Palm Beach • Relieve Hip Pain In Minutes • Patient Success Spotlight • Who Needs Physical Therapy?

2020

THE

HEALTHY LIVING NEWSLETTER

FEELING GOOD PALM BEACH

WE ARE RANKED #33 ON THE ENTREPRENEUR FRANCHISE 500 FOR 2020

It is November and a Time of Thanksgiving!

exercise regimen is a combination of aerobic exercise (walking, biking, and rowing), and strength training. Be sure to talk to your health care professional before you start a new workout. 3. Manage your weight. When you are carrying around extra weight, it causes an exponential increase in the forces across your hip and knee joints as you walk. For every 10-pound increase of body weight, up to 50-60 pounds of increased force is thrust upon your lower body joints with each step. This causes arthritis to flare up and progress more quickly, which in turn increases your pain levels. Maintaining an optimal weight makes a world of difference for both you and your joints. 4. Modify your activities. No pain, no gain when it comes to hip and knee pain can be a dangerous slogan. As a rule of thumb, if it hurts, you should think twice. At times it may be ok to push through some lower levels of discomfort, but you can get yourself in trouble if you overdo it! If you have any doubt at all be sure to consult your health care professional. Modify your activities to avoid the pain and still get the benefit. For example, if walking hurts, you may need to start in the pool or begin with some biking. If going into a deeper squat is painful, you may try standing from a stable chair repetitively.

Somany aches, pains, and chronic conditions we live with can be reversed or prevented through healthy living, and for that we surely should all give a big heaping dose of thanks. Many of us do not have to live with a general state of ill health currently plaguing our society. This requires thought and research, but simply stated, you want to replace old behaviors with new and improved behaviors to see and feel the change you seek. Seeing the topic of this newsletter, you are probably wondering if there is there anything you can do to prevent and minimize hip and knee pain? I am happy to say that the answer is YES! By making a few changes in your daily routine, you can help yourself in immeasurable ways. Start Doing these Four Things to help Your Hip and Knee Pain 1. Eat an anti-inflammatory diet! The Standard American Diet puts our bodies in a constant state of inflammation with all its processed, low fiber, sugar, and saturated fat laden foods. Work on addingmore more berries, broccoli, purple cabbage, and other cruciferous vegetables each day. There are numerous studies (basic science, epidemiologic, and clinically controlled trials) that show the clear benefit of eating these foods. 1 Also, curcumin (what gives turmeric its trademark bright yellow coloring) was studied by the Journal of Biological Chemistry and showed that it has anti-inflammatory properties that may help ease arthritis pain. 2 Spice up your life by adding this to many of your favorite dishes, including roasted vegetables, smoothies, your favorite whole grains, and more! 2. Get Moving. Many studies show that maintaining a healthy weight and exercising regularly can help prevent arthritis and lessen arthritis pain by strengthening muscles and joints, maintaining flexibility, and decreasing fall risk. Over the past 25 years I have been in awe watching folks with very arthritic joints achieve dramatic success during their physical therapy that as a young therapist I never would have expected. Themost effective

My family and our entire FYZICAL family wish you and yours a happy, healthy Thanksgiving!

LYL (Love Your Life), Mike Graves, MSPT President & CEO

1. Nutritionfacts.org 2. Journal of Biological Chemistry

Our mission is to prevent needless suffering & do all in our power to help people flourish.

www.fyzicalpbc.com

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WHO NEEDS PHYSICAL THERAPY?

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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. 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 this may 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

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6 7 9 3 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. 8 5 9 4 3 5 1 2 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. 4 7

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Call us today to schedule an appointment!

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PUMPKIN SOUP

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INGREDIENTS • 6 c vegetable stock • 1½ tsp salt • 4 c pumpkin puree • 1 tsp chopped fresh parsley

• 1 cup chopped onion •½ tsp chopped fresh thyme • 1 clove garlic, minced •½ c heavy whipping cream • 2 tsp black pepper

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DIRECTIONS Heat stock, salt, pumpkin, onion, thyme, garlic, and peppercorns. Bring to a boil, reduce heat to low, and simmer for 30 minutes uncovered. Puree the soup in small batches (1 cup at a time) using a food processor or blender. Return to pan, and bring to a boil again. Reduce heat to low, and simmer for another 30 minutes, uncovered. Stir in heavy cream. Pour into soup bowls and garnish with fresh parsley.

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2 9 Patient Success Spotlight

TELEHEALTH & HOME CARE SERVICES

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At FYZICAL Therapy & Balance Centers, we want you to receive care in a way that feels comfortable to YOU. We have all bases covered with three options available to receive physical therapy:

5 1 “This group is the best!” “I have been to a lot of PT’s but this group is the best I’ve ever been to. The staff at the front desk and technicians are fantastic. I will highly recommend you all.” - Lesley D. 6 8 3 6 2

Call today to schedule your appointment! (561)331-5508 1. Care In Our Centers 2. Care In The Home 3. Telehealth Video Calls

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3 6 1 9 5 7 3 4 SHORT ARC QUAD Place a rolled up towel or object under your knee and slowly straighten your knee as you raise up your foot. Hold for 3 seconds then lower. Repeat 10 times on each leg. Stretches Hips www.simpleset.net 2 3 2 6 Relieve Hip Pain In Minutes Try this movement if you are experiencing hip pain.

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