PelhamPhysicalMed_Pain-Free Knees & Hips

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

PAIN-FREE KNEES & HIPS SAY “HELLO AGAIN” TO

WWW.PELHAMREHAB.COM

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

WWW.PELHAMREHAB.COM (718) 823-3900

INSIDE: How Physical Therapy Can Help • Success Stories • Tasty Recipe • Exercise Essentials • Staff Spotlight • Direct Access: What Does It Mean?

KNEES & HIPS SAY “HELLO AGAIN” TO PAIN-FREE 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, 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, finding 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:

Hip and knee pain does not have to arise from sports injuries. People can suffer from hip and knee pain due to normal wear and tear as well as arthritis. A physical therapist can help you determine where the pain is coming from, and you can do so without needing to see a doctor first. What If There Are More Symptoms? In addition to relieving the initial pain, discovering the cause is the main priority of recovery. If you have other symptoms in addition to your leg pain, tell your physical therapist. Aching or stiffness around the hip, groin, back or thigh and a decrease in range of motion can be a sign of other problems resulting in your hip, knee or leg pain. Sometimes, inactivity can contribute to immobility—and later pain. If you’re limping, lurching or 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. Call (718) 823-3900 today to talk with our Pelham Physical Medicine professionals, find out the cause of your pain, and how we can help you find relief.

• Pinched nerves • Osteoporosis • Cancer

• Arthritis • Dislocation • Hip fracture • Sprains and strains • Tendonitis

HOW PHYSICAL THERAPY CAN HELP In many cases, physical therapy can help patients quickly recover from an injury and get back to what they love to do. In doing so, they can stretch, flex and strengthen the muscles responsible for support. If a joint appears deformed, or if sudden swelling occurs, contact a physician immediately. Atypicalphysicaltherapysessionwillstartwithacomprehensive evaluation of your entire lower body, looking for the exact source of your problem. Your physical therapist will customize a treatment plan to address areas of stiffness, weakness, tightness, and pain. On every level, physical therapy serves to enhance the patient’s qualityof life.We’reheretohelp,andwehaveyearsofexperience backing every therapy option.

For more information about how our therapists can help you recover from your knee and hip pain, call us today at (718) 823-3900 or visiting www.pelhamrehab.com.

Sources: mayoclinic.org/symptoms/hip-pain/basics/when-to-see-doctor/sym- 20050684 • everydayhealth.com/hip-pain/hip-pain-and-your-body.aspx • health. harvard.edu/pain/knees-and-hips-a-troubleshooting-guide-to-knee-and-hip-pain

(718) 823-3900 | PELHAMREHAB.COM

SUCCESS STORIES

TAST Y RECIPE CHOCOLATE CHIP PUMPKIN BREAD

Pelham Physical Medicine has

been remarkably on point. From the welcoming, knowledgeable,andfriendly staff, to the front desk, physicaltherapyspecialists and doctors, all have been terrifically helpful. Highly recommended, from a dad of twoAwesome ‘Possums, getting PT to help me keep up with them as long as life gives me breath.”

• 1 1/4 cup blanched almond flour • 1/4 cup tapioca or arrowroot flour • 2 tbsp coconut flour • 1 tsp baking soda • 3/4 tsp unrefined salt • 1 1/2 tsp cinnamon powder • 1/2 tsp ginger powder

• 1/4 tsp nutmeg powder • 3 eggs • 1/4 cup coconut oil • 1 cup pumpkin puree • 1 tsp vanilla extract • 1/3 cup coconut sugar • 1/2 cup chocolate chips

Directions Preheat oven to 350° F. Grease a 9 inch loaf pan or line with parchment paper. In a large bowl, combine dry ingredients. In another bowl, whisk together wet ingredients. Pour wet into dry. Mix until well incorporated. Fold in chocolate chips and pour into prepared loaf pan. Scatter extra chips on top. Bake for 50-55 minutes, until top is golden, the center is set, and a toothpick inserted in the center comes out clean. Allow bread to cool in pan for about 15 minutes before turning out on a wire rack to cool completely before slicing and serving. Recipe/Photo Credit: savorylotus.com/pumpkin-chocolate-chip-bread-gluten-free

EXERC I SE ESSENT I ALS USE THIS TECHNIQUE TO KEEP YOU MOVING

STAFF SPOTL I GHT DR. ALLEN WILKINS, M.D.

Walking Lunge

Meet Doctor AllenWilkins, Physiatrist at Pelham Physical Medicine. Dr. Wilkins, a New York City native, started his medical education in a combined program at Dartmouth Medical School and Brown Medical School. He did a general surgery internship at Loma Linda University

Stand comfortably with your feet shoulder width apart. Take a large step forward with one leg, keeping your back foot in starting position while rolling onto your toes. Keep your spine straight and your forward and back knees bent, so that you make right angles with your hip, knee, and ankle. As you lunge, you should feel a stretch across the front of the hip and thigh. Hold for 30 seconds and repeat 2-5 times.

Medical Center and three years of orthopaedic surgery residency at Brown Medical School. His interest in diagnosis and non-surgical treatment of musculoskeletal disorders led him to Harvard Medical School, where he finished his residency training in Physical Medicine and Rehabilitation and was appointed Chief Resident. Dr. Wilkins has co-authored periodical articles and text book chapters, as well as facilitated numerous lectures. He is a Diplomate of the American Board of Physical Medicine and Rehabilitation. He is also a Member of the American Academy of Physical Medicine and Rehabilitation. Recently, he was appointed Clinical Instructor in Rehabilitation Medicine at New York Presbyterian Hospital/Columbia University Medical Center. To schedule an appointment with Dr. Wilkins, call Pelham Physical Therapy today at (718) 823-3900.

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Alwaysconsultyourphysical therapistorphysicianbeforestartingexercises you are unsure of doing.

SHARE THE PATH TO BETTER HEALTH Do You Have Friends or Family Members That Have Trouble:

DIRECT ACCESS WHAT DOES IT MEAN? Physical Therapy is Easier to Get Than You Think! • A physician referral

� Sitting for long periods � Walking for long distances � Living active & healthy

� Moving without pain � Bending &moving freely � Balancing confidently & securely

Share the Benefits of Physical Therapy with a Friend! We appreciate your confidence and will do our best to help those you refer meet their health and rehab goals. Thank you to all of our friends who refer others to us!

• Therapy may begin with a full evaluation by a licenced physical therapist • In New York, up to 10 visits within 30 days is allowed, with some exceptions

no longer needed, whether you want a check-up, suffered a recent injury, or if you want to improve your overall health and wellness

Don’t let your pain hold you back. Call us today at (718) 823-3900 or visit our website at www.pelhamrehab.com.