Loop - Effective hip and knee pain relief

Loop - Effective hip and knee pain relief

Physical Therapy N E W S L E T T E R

H I T YOUR S T R I D E ! FINDING RELIEF FOR YOUR KNEE AND HIP PAIN

Knee Pain & Running What you need to know to keep moving!

Healthy Recipe Try this delicious, nutrient- packed smoothie

Home Exercise Spotlight Do these exercises to stay fit during quarantine!

Physical Therapy N E W S L E T T E R

H I T Y O U R FINDING RELIEF FOR YOUR KNEE AND HIP PAIN S T R I D E !

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 youmay 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 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. For more information about overcoming knee and hip pain, call us at (773) 541-2020 today!

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 towhy knee or hippainmay develop, froma slipor 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 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 dealingwith a knee or hip injury, every step requiresmore 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. Who Needs Physical Therapy? Are youmoving like you should be? Your hips and knees are essential to everydaymovement; whether youare 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 aremoving, 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.

Schedule your consultation with physical therapist today by calling 773.541.2020 !

Learn more by visiting our website at LoopPT.com

K N E E P A I N I N R U N N E R S : WHAT YOU NE ED TO KNOW

• Meniscus tear. A meniscus tear is one of the most common knee injuries. It occurs when the knee is twisted or rotated in a way that it shouldn’t be, especially when your full weight is put on it. • Patellar tendinopathy. This injury specifically affects the tendon that connects your patella to your tibia. That tendon is known as the “patellar tendon.” Those with patellar tendinopathy typically experience pain between the patella and tibia. • Iliotibial band syndrome. Iliotibial (IT) band syndrome occurs frequently in runners, since it is caused by an excessive repetitive bending of the knee. IT band syndrome occurs when the IT band becomes too tight, making it difficult to glide smoothly over the knee, and resulting in pain and swelling If you are suffering from any of these conditions, or you are experiencing knee pain in general, it is important to schedule a consultation with a physical therapist. At Loop Physical Therapy Centers, we will conduct a thorough physical evaluation to create a diagnosis and determine where your pain is stemming from. Afterward, we will create a customized treatment plan based on the needs of your diagnosis and the severity of your symptoms. WHAT PATIENTS ARE SAYING! “I had a quick consultation and I am certain that this will be the place for me once I start my physical therapy. Hatice, definitely knows what she’s talking about and what she’s doing.” — Alyssa P. “Hatice was super wonderful! I did the telehealth session and she was 2 minutes early and extremely helpful. Very considerate, asked lots of questions to really understand where I needed help. The app is also really helpful!” — Angela H.

The knee is a complex part of the body. In fact, it is the MOST complex part of the body. It is a hinge joint, meaning it is responsible for bearing weight and limiting movement to a back-and-forth motion. The bones that make up the knee include the tibia (shin bone), the femur (thigh bone), and the patella (kneecap). These are all held in place by the knee joint and surrounded by ligaments, tendons, muscles, and menisci. Because of the complexities of the knee, sports and recreational activities (especially running!) can create a higher risk of injury. If you are experiencing a pain in your knee that is hindering your ability to run, contact us at Loop Physical Therapy today to set up an appointment. Why does my knee hurt? There are several knee injuries that can result from running. Some of the most common ones include: • Hamstring strain. Hamstring strains are common in athletes and can cause pain around the thigh or knee. Your hamstring is a group of three muscles that run along the back of your thigh and help in allowing you to bend your knee. Stretching your hamstrings and quadriceps (the muscles at the front of the thigh) and doing warm-up exercises before a run will help in keeping them warm and loose, thus decreasing your risk of straining them.

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Did you know we can see you for PT with or without a doctor or other healthcare provider’s referral? One of our physical therapistswill evaluate you, and customize a treatment plan to reduce your painand get youmoving better. Refer yourself or someone you care about!

Learn more by visiting our website at LoopPT.com or schedule your consultation today by calling 773.541.2020 !

H OM E E X E R C I S E S P O T L I G H T

SINGLE LEG FORWARD REACH Start by standing up straight with a foam roller or other object placed in front of you. Lift your foot and slowly lean toward the roller to touch it with your hand. Bend your knee slightly as you reach and allow your raised leg to swing back slightly as you lean. Repeat as directed by your physical therapist.

Sitting at home during the quarantine can cause body parts to become stiff and uncomfortable. Fortunately, at Loop PT, we are compiling exercise tips and videos just for you, so you can stay active while also practicing responsible social distancing at home! These core exercises we’ve prepared for you can help relieve discomfort and prevent pain fromoccurring. However, if you notice any pain while performing these exercises, make sure to stop and consult with your physical therapist. If you have any additional questions, you can always feel free to call or message us at any time! LUNGE WITH DOWEL

Start by standing up straight with a dowel along your back just under your neck and your hands holding the dowel in place. Step one foot forward and dig your heel into the ground. Bend at your hips and knees until both knees are at about 90-degree angles. Then, drive through your front foot and step back. Repeat with your other leg. Continue as directed by your physical therapist. ISOMETRIC WALL PRESS WITH CORE ACTIVATION Start by lying on your back with your feet against a wall and your knees bent to about 90-degrees. Brace your abdominals by holding the theraband and drive your feet into the wall while holdingyourbody still. Hold thepressure as directed. Relax your legs. Repeat as directed by your physical therapist.

Just because you’re home, for the time being, doesn’t mean you can’t remain active. If you have any other questions, or if you would like further assistance on staying active during the quarantine, call or message Loop PT to speak with a physical therapist. For more information about staying active while at home, call your physical therapist at Loop PT at 773.541.2020!

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DO YOU KNOW ABOUT TELEHEALTH? Telehealth is a way for us to provide virtual physical therapy services to patients in their own homes! Telehealth services can be accessed via your smartphone or computer and allow you to meet and chat with your physical therapist about your treatment plan without coming to the clinic.

HEALTHY REC I PE RAINFOREST SMOOTHIES Ingredients • 3/4 cup frozen mango chunks • 3/4 cup frozen pineapple chunks

• 1/2 cup frozen chopped kale • 2 cups reduced- fat milk or plant- based milk • 2 tbsp honey

Directions In a blender, purée the ingredients until smooth. Divide between 2 glasses. Enjoy! Source: https://www.savoryonline.com/recipes/177717/ rainforest-smoothie

By providing care virtually, we are able to give extra comfort and protection for clients with higher risks of COVID-19 infection. In addition to allowing for the practice of social distancing, as recommended by the Centers for Disease Control and Prevention, Telehealth also has other benefits for patients, such as quicker screenings and assessments. To learnmore about our Telehealth services, call 773.541.2020 today or visit our website at LoopPT.com

For additional nutritional information, visit us at LoopPT. com or call us today to set up a dietary consultation with our team member, Aysin Yavuz!

Learn more by visiting our website at LoopPT.com or schedule your consultation today by calling 773.541.2020 !