MarathonPT: Kick Knee & Hip Pain To The Curb

MarathonPT: Kick Knee & Hip Pain To The Curb

Marathon Monthly September 2020 Physical Therapy

ARE YOU MOVING CORRECTLY?

If you are suffering from knee or hip pain, it is important to make sure you contact a physical therapist as soon as possible. However, there are also some tests you can do on your own before your consultation – these simple tests can help you determine if your knees and hips are as flexible and strong as they should be. Practice caution when performing these tests with a painful knee or hip, and do not continue them if they cause your pain to worsen: • When you are standing, can you touch your toes? This indicates hip and low back flexibility. • When sitting down, can you comfortably cross your legs so your ankle is resting on the opposite knee? Does one knee go further down than the other? This indicates hip flexibility. If one hip is tighter than the other, it can impact the way you walk and can cause knee pain. • Keeping your feet flat on the floor while holding onto something solid, how far can you squat down? You should be able to squat all the way down so your buttocks almost touches 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 countertop, put one foot in front of the other so you are touching heel-to-toe. Without putting your hands down, see if you can balance for 10 seconds. If you cannot, this may mean you have trouble with the coordination of your balance from the nerve endings in your hips, knees, ankles, and feet. Contact us today: As noted, physical therapy is an effective mode of treatment for patients suffering from knee and/or hip pain. At Marathon Physical Therapy, we help provide treatment for patients through movement and physical manipulation. If you are suffering from knee and/or hip pain, don’t hesitate to contact Marathon Physical Therapy to schedule an appointment. We’ll help you kick your knee and hip pains to the curb, so you can live a happy, active, and pain-free life!

TOP WAYS TO INCREASE MOBILITY SAFELY 1. Complexity movements 2. Increase coordination 3. Change speed 4. Change position 5. Use intuition 6. Stretch 7. Improve balance

8. Reduce likelihood of being sore

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How Physical Therapy Can Help You Recover From COVID-19

5 • Bodily aches and pains • Balance and gait issues • Fatigue • Difficulty breathing (leading to neck pain, rib pain, back pain) • Decreased stamina • Impaired walking abilities • Impaired ability to stand upright Although this list is long and a bit intimidating, physical therapy treatment at Marathon Physical Therapy can help. 4 5 2 7 2 3 8 6 4 4 Physical Therapy Treatment For COVID-19. Althoughmany people do not experience severe side effects of the virus and thereforemay not need intense rehabilitation, there are plenty who find themselves feeling extremely weak and incapable of maintaining their normal routine during recovery. Physical therapy at Marathon Physical Therapy can help patients during recovery from COVID-19 through the following types of training and exercise programs: 2 1 7 9 5 7 3 2 1 5 8 2 9 4 7 8 COVID-19 has shaken up the world as we know it. Everywhere we look, we see news and information regarding the virus, and the effects those who suffer from it must endure in recovery. Here at Marathon Physical Therapy in New York, we offer methods of treatment for patients recovering from COVID-19. As more research is done, it’s being discovered that there are several negative lasting effects from the virus, many of which are causing physical and emotional challenges that can continue for unprecedented amounts of time. The side effects and impairments a person might experience after having COVID-19 can persist for months, and recovery may not be an easy road to go down alone. To learn more about what our clinic is doing to prevent the spread of COVID-19 as well as treat patients suffering from painful side effects, contact our office in New York today. Side Effects of COVID-19. The side effects of COVID-19 have been found to lead to a loss of function in many different areas of the body. A few commonly experienced ones are as follows: • Weakened muscle strength • Decreased heart and lung capacity

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4 • Balance and gait training • Upper and lower body strengthening exercises • Breathing exercises to increase lung function and capacity • Aerobic exercise and reconditioning for improved pulmonary health • Stretching • Endurance training • Manual therapy 7 1 6 8 4 9 1 4 • Screening for other conditions that could be caused as a result of COVID-19 Your physical therapist will be able to do a full assessment of your condition, ask you health-related questions regarding your experience with COVID-19 and pinpoint the sources of your pain. From there, he or she will devise a special treatment plan with the ultimate goal of getting your health back to normal and optimizing your levels of function. 1 9 8 5 3 5 3 8 8 Contact Marathon Physical Therapy Today. COVID-19 has indeed wreaked havoc in the world, however, your health matters. Here at Marathon Physical Therapy, our physical therapists strive to restore every one of our patient’s normal function and mobility during recovery from COVID-19. Our ultimate goal is to see our patients healthy, strong, and pain-free. Contact our office today to learn more about our recovery programs and physical therapy services. 9 2

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3 5 9 2 Exercise Essential Stretches Hips http://1sudoku.com

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3 2 4 1 8 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. 5 7 6 8

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Patient Success Stories

IMPROVE YOUR HEALTH BY ADOPTING AN ALKALINE DIET!

“What a great experience!”

“What a great experience! I’m so happy I found Negin and her staff! They really helped with my lower back pain and sciatica issues. I immediately felt relief!! Negin took her time with me and explained to me what my issues were. Now it’s time to maintain my progress with her.” - Marco D.

“Thank you Dr. Negin!”

“I would like to share my five star review with you. I have been off and on with Marathon Physical Therapy. So has my wife and friend. What I like about this place is that they are diligent, take their time with the patients, and are able to resolve their issues. Dr. Negin in particular, she is so conscious in that she leads all the rest of the therapists to follow suit. I just love her. Thank you Dr. Negin.” - Yeheskel S.

Have you heard of the Alkaline Diet? If not, it is basically the practice of replacing acidic foods with alkaline foods. So, what’s the difference between these foods? Acidic foods include red meat, poultry, fish, dairy, eggs, grains, and alcohol. Conversely, alkaline foods include fruits, nuts, legumes, and vegetables. Achieving an alkaline diet is as easy as substituting the acidic foods that many of us consume in our daily lives with alkaline foods. You may be wondering, “What are the benefits of adopting an alkaline diet? What exactly will this diet do for me?” These are fair questions. It isn’t easy to cut out popular parts of your current diet without good reason. At Marathon Physical Therapy, we are strong proponents for the Alkaline Diet – here’s why: 1. The Alkaline Diet helps maintain basic pH levels in your body. When pH levels are acidic, it is easier for your body to develop harmful ailments. By keeping pH levels basic (increasing their alkalinity), this diet is able to protect against such ailments. 2. The Alkaline Diet can improve your metabolism. Acidic foods are more difficult for your body to break down than alkaline foods. By consuming foods that are more easily digested, you can greatly improve your metabolism and burn carbs faster. 3. The Alkaline Diet is healthier! Simply put, the Alkaline Diet is a great way to promote healthier lifestyle choices. It encourages an increased consumption of fruits, vegetables, and other plant- based foods, while restricting processed foods, junk foods, and alcohol. If you are looking for a simple way to increase your health, the Alkaline Diet can greatly benefit you! Are you looking for more ways to improve your health? Contact Marathon Physical Therapy today to learn more about the Alkaline Diet and other ways you can adopt healthier lifestyles!

Healthy Recipe MINI FETA & POTATO FRITTATAS

INGREDIENTS • 2 ½ tsp coriander seeds • 2 tsp dried minced/sliced garlic • 2 tsp dried oregano • ¾ tsp freshly grated nutmeg • ½ tsp Aleppo pepper • 2 tbsp extra-virgin olive oil • 1 medium yellow onion, chopped

• 1 cup diced Yukon Gold potato • ½ tsp kosher salt, divided • 1 medium zucchini, quartered lengthwise & cut into 1/2-inch-thick slices • 3 cups baby arugula • 8 large eggs • ½ cup heavy cream • ¾ cup crumbled feta cheese

DIRECTIONS Preheat oven to 375 degrees F. Coat six 6-ounce oven-proof ramekins with cooking spray and place on a rimmed baking sheet. Finely grind coriander and garlic in a spice grinder or with a mortar and pestle. Transfer to a bowl and stir in oregano, nutmeg and Aleppo. Heat oil in a large cast-iron or nonstick skillet over medium-high heat. Add onion, potato, 1/4 teaspoon salt and 1 tablespoon of the spice blend. Cook, stirring occasionally, until browned around the edges, about 7 minutes. Add zucchini, 1/4 teaspoon salt and 1 tablespoon of the spice blend; cook, stirring often, until lightly browned but still firm, 5 to 6 minutes. Add arugula and stir for 2 minutes. Meanwhile, whisk eggs in a large bowl until blended. Whisk in cream and the remaining spice blend. Divide the vegetable mixture and half of the feta among the prepared ramekins. Pour in the egg mixture and top with the remaining feta. Bake for 25 minutes.

Source: http://www.eatingwell.com/recipe/277177/mini-feta-potato-frittatas/

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Marathon Physical Therapy

www.marathonptny.com Tel: (516) 487-9810 Fax: (516) 773-7315

The Expert Care You Need and Deserve

556B MIDDLE NECK RD GREAT NECK, NY 11023

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Page 1: Are YouMoving Correctly? • TopWays To IncreaseMobility Safely Page 2: HowPhysical Therapy CanHelp YouRecover From COVID-19 • SudokuPuzzle Page 3: Improve Your Health By Adopting An Alkaline Diet! • Patient Success Stories • Healthy Recipe Page 4: Kick Your Knee & Hip Pains to the Curb! INSIDE

KICK YOUR KNEE & HIP PAINS TO THE CURB! Do you find it difficult to walk, run, or exercise, as if your knees may collapse underneath you? Are you experiencing sharp pains in your hips and knees that make daily tasks difficult? Does standing up after a lengthy amount of time pose as a challenging feat? If so, physical therapy can help. Constant hip and knee pains can greatly hinder your daily life. The efficiency of your walk comes from the effectiveness of your flexibility, strength, and balance. When any of these aspects become abnormal, it may cause joints to become strained and work harder than they usually need to, leading to pain in the knees and hips. Physical therapy is an easy, comfortable, and safe way to both identify and relieve pain. If you are suffering from knee or hip pain, contact Marathon Physical Therapy today for relief! Correcting your knee and hip pains with PT treatments: At Marathon Physical Therapy, our licensed physical therapists are movement experts. They will analyze how you walk in order to determine any abnormalities and to pinpoint stiff or weak muscles. By pinpointing the exact areas of your body that are not moving as they should, they are able to create a treatment plan that will improve your strength, coordination, and overall mobility. Physical therapy has been proven as one of the most effective treatment methods for knee and hip injuries. This has been demonstrated through several research- based studies, including a 2014 study published by the Journal of American Medical Association. The study, titled “Effect of a Home-Based Exercise Program on Functional Recovery Following Rehabilitation After Hip Fracture,” focuses on the benefits of exercise programs for those recovering from hip fractures. In this study, patients were split

into two groups. The intervention group received “functionally oriented exercises (such as standing from a chair, climbing a step) taught by a physical therapist and performed independently by the participants in their homes for 6 months,” while the other group simply received education on cardiovascular nutrition and recovery. Results from this study concluded that those participating in the in-home physical therapy exercise programs demonstrated “modest improvement in physical function at 6 months after randomization.” Restoring normal motion is a key aspect to alleviating pain and allowing you to safely partake in the activities you love. Our dedicated team 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 are in need of treatment. Your treatment plan will be individualized, based on your specific needs, in order to help you reach your optimum function with the least amount of effort.

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