Nestor: Stay Active & Pain Free

NEWSLETTER

You may need treatment by a physical therapist for arthritis if you are experiencing these symptoms:

I nability to stand or sit comfortably for long periods of time Difficulty getting in and out of bed Inability to walk for at least 20 minutes Joint pain and/or stiffness Unable to enjoy leisure activities Difficulty getting up and down from the floor

Patient Spotlight We CanHelp Relieve Your HipKnee& LegPain Naturally

Limited ability to exercise Unable to work due to pain Difficulty going up and down steps or curbs

“This has been a wonderful experience for me.” “This has been a wonderful experience for me. When I started this therapy I had a very bad knee & really couldn’t walk at all. Steve helped me to get to the point where I can now go for walks with no pain. He also helped me with eye coordination so that I no longer feel that I’m dizzy with fast movements. He is very professional & caring. The staff is wonderful. Thanks for all you did for me.” - Jennie Bergeron

Do You Need Help To Stay Active and Pain Free?

FINDING THE SOURCE TO YOUR HIP, KNEE & LEG PAIN

• Finding The Source of Your LegPain • Patient Success Spotlight • What’s Causing My Joint Pain? INSIDE:

Do you suffer from knee, hip or leg pain? You are not alone. CDC studies show that 30% of adults have reported some form of knee, hip or ankle joint stiffness or pain in a 30 day period. Thehipandknee jointsare incrediblemarvelsof the human body. At times they have to withstand up to 6 times your body weight in force.The knee joint is the second most complicated joint in the body and has to move in many directions including forward, backward, side to side and rotation.These different movements are called accessory motions and are needed for normal walking, running and bending. When you experience pain in the side of the hip, groin, thigh or knee, you may have difficulty with these accessory motions. Prolonged sitting, injuries, arthritis and disease can affect accessory motions. With every day use, tissues around the hip and knee joints tighten, leading to a gradual loss of motion. This causes a lot of pressure to build up on specific parts of the joints. When Your Motion is Lost When you lose the movement of the hip, knee or ankle joints, your muscles have to take on the abnormal strain. This leads to common aches and pains experienced by millions of people. Many people feel that medication will help solve their hip, knee or leg pain. While medication can help to decrease inflammation and pain, it cannot address the root cause of the problem. Most pain in the

hip, thigh, knee or leg comes from poor flexibility, strength or coordination. Treating Leg Pain Todeterminethesourceofyour legpainourphysical therapists examine your walking, squatting, joint movement, comparing the strength and mobility of the joints. A comprehensive treatment plan, including special hands on techniques, is made to achieve the fastest relief and the longest lasting results. If you are suffering with hip, knee or leg pain, call us today to learn more how we can eliminate your pain and put a spring back in your step! Look inside to learn more and say good-bye to that aching knee or hip!

Quote of TheMonth:

“One who loves, flies, runs, and rejoices; is free and nothing holds them back.” Henri Matisse

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“WHAT’S CAUSINGMY JOINT PAIN?” Your Pain Could Be Caused By Arthritis

Relieving Joint Pain Exercising is important to help reduce joint pain and stiffness. Light to moderate- intensityphysicalactivitycanactuallyprevent a decline in function, even restoring health. However, some people with arthritis may be reluctant to exercise because of joint pain after activity. Youcantakevariousstepstorelievepain,such as heat and cold therapy, or pain relievers, making it easier for you to exercise and stay active. In addition to physical therapy, choose non–impact exercises such as bicycling, swimming or water exercise. Furthermore, research shows that even modest weight loss combined with exercise is more effective in decreasing pain and restoring function than either weight loss or exercise alone. If you are suffering with arthritis pain, call us today and discover how we can relieve your pain, returning you to a more active, pain-free lifestyle!

Millions of Americans suffer through arthritis pain every day, taking Ibuprofen and stronger medication to numb the pain and address the ongoing inflammation. The definition of arthritis is joint inflammation, however the term has acquired a wider meaning. Arthritis is now used as a generic term for osteoarthritisandotherconditions thataffect joints. The pattern, severity and location of arthritis symptoms can vary depending on the specific form of the disease. Typically, arthritic conditions are characterized by pain and stiffness in and around one or more joints. The symptoms can develop gradually or suddenly. Certain rheumatic conditions can also involve the immune system and various internal organs of the body. Physical therapy is an important part of the ongoing treatment for arthritis. Physical therapy strengthens, stretches and stabilizes musclessurroundingaffected jointsproviding needed support.

Steve’s Monthly Recipe Cilantro-Lime-Garlic Shrimp

Every summer my wife grows and herb garden. It is great to have fresh herbs when cooking. The herbs grow like crazy and we end up with more than we can manage. So, some nights we plan our meal around what herbs we want to use. This recipe was created since we had so much cilantro. Fresh cilantro is so much better

mins. If you marinade for too long the acid from the lime juice will cure the shrimp as if you were making ceviche. Set up grill for direct grilling. Means shrimp goes right over the heat. I used charcoal grill since it adds a little smoke flavor from the charcoal. Make sure the grill grates are clean, hot and oiled before adding shrimp… prevents sticking. I like to put shrimp on flat skewers. The skewers make it easier to manage lots of shrimp. Flat skewers keep the food from spinning when grilling. If you don’t have flat skewers you can double up and use 2. Grill shrimp over direct heat for about 2 mins. Turn and add baste with the marinade you set aside. Grill 2 mins and turn to add marinade. Shrimp will cook in about 5-6 mins. Cut one lime in half and grill cut side down while shrimp is cooking. Remove shrimp from grill and garnish with fresh cilantro and squeeze grilled limes over the shrimp. Shrimp can be served on skewers or removed. Use grill gloves to handle the hot skewers. Shrimp can be served as an appetizer to many or as dinner for a few. Enjoy! We served shrimp with grilled corn and green beans.

than what you buy in the store. Buy fresh shrimp. I recommended jumbo or larger. There are about 20 shrimp in a pound of jumbo shrimp. If you don’t want to clean and devein the shrimp, you can buy it already prepped, but will cost a little extra…. worth it. The marinade: Chop 3-4 garlic cloves. Rough chop cilantro about 2 tablespoons. Leave some cilantro whole to garnish after grilling. Zest one lime. Juice of one lime. 1 tablespoon of extra virgin olive oil. Coarse salt and fresh cracked pepper to taste. Mix all the ingredients. Set aside some marinade to baste shrimp while cooking. Add shrimp and marinade for 15-20

Clinic News: We hosted a Lower Back Pain and Sciatica Workshop last month right in the clinic. We had a great turn out. Thanks to all that attended. If you missed it, we are already planning the next one due to the response from the previous workshops. Tuesday August 15th at 6PM Thank You’s: High Fives all around to all Nestor Physical Therapy patients and friends who participated in our “Refer a Friend” program last month! John Dooley Guy Morse Cathy Glode Upcoming FreeWorkshop: “Learn To Manage Low Back Pain & Sciatica Without Medication, Injections, or Surgery” Tuesday August 15th at 6PM Learn The Top 3 Things You Can Do To Elimate Back Pain! REGISTER FOR THE WORKSHOP HERE: http://nestorpt.ptworkshops.com/NorthSmithfield/workshop

We can help you relieve your pain naturally! We can help you: Does your leg pain keep you from enjoying the activities you enjoy?

• Have More Energy • Avoid Injury • Feel Better

• Get Back To Life • Work Without Pain • Alleviate Pain Naturally

FREE JOINT PAIN ANALYSIS

Start Feeling Your Best Now Call To Schedule Today!

Call Today! 401-356-4777

Offer valid for the first 25 people to schedule. Expires 9-25-17.

KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Hold for 30 seconds. Alternate knees and repeat 8 times. Relieves Knee Pain Try this movement if you are experiencing knee pain. Relieve Pain In Minutes

Think Nestor PT First

Do You Have Friends or Family Who Can’t: � Move without pain

� Sit for long periods comfortably � Walk for long distances � Live active and healthy

� Bend and move freely � Balance confidently

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If you know someone suffering with aches and pains give the gift of health. Refer them to Nestor Physical Therapy today. Pass along this newsletter or have them call us directly to schedule an evaluation!

Call Today! 401-356-4777

www.nestorphysicaltherapy.com