AvenuesPT.Kick Back and Relax Find Relief For Your Hip and …

AvenuesPT.Kick Back and Relax Find Relief For Your Hip and …

Health &Wellness The Newsletter About Your Health And Caring For Your Body

KICK BACK AND RELAX! F IND RELI EF FOR YOUR KNEE AND HIP PAIN

If you are experiencing knee pain, there is a good chance the pain is rooted in your kneecap or patella. Every time you bend your knee, your kneecap needs enough space to move up and down between your femur bone and the bend of your knee. Unfortunately, if this area becomes inflamed, then the tissues surrounding the kneecap will become tighter, and the kneecap will not have as much space tomove. It will try to squeeze through the inflamed padding, causing pain in the knee, and causing the padding to grow thicker andmore irritated. When this happens, the joint fluid inside your knee will begin to dry out, resulting in more friction and pain. How physical therapy helps: When relieving knee and hip pain, it is important to make sure that normal motion is restored. Our physical therapists at Avenues Physical Therapy are trained in evaluating your movement to determine the root of your problem, in addition to creating a treatment regimen specific to your pain, and restoring you to your normal mobility and strength.We have years of success in helping patients with their physical needs, eliminating their need for harmful drugs, expensive testing, or harsh surgeries. Our goal is to help youmove and walk as comfortably as possible. Schedule a consultationwith one of our physical therapists today and get back on track to a pain-free life!

Have you ever thought about how amazing our ability to walk is? It is a complex system of muscles, nerves, and joints working together in harmony to lift you up. But what if you experience painwhilewalking? If you experience hip, knee, or leg pain, it could mean that the complex system of your gait has been effected in someway or another. For more information regarding how our treatments can help you, give us a call today! What causes knee and hip pain? Knee and hip pain occur when the joints and muscles surrounding those areas lack their normal function. If the joint isn’t functioning properly, it can alter one’s mobility, which will increase pressure on the area. This can cause the area to become inflamed, thus resulting in pain. If you are experiencing hip pain, it is likely that there is a problem with your hip joint. When this happens, you will experience pain inside of your hip, or in your groin area. If you are experiencing pain outside of your hip, in your upper thigh, or buttock region, then it is likely that there is a problem with the muscles, tendons, ligements, or soft tissues surrounding the hip joint. Regardless of where the pain is stemming from, hippain is typically causedby injury or strain to the joint or surrounding regions; however, thepain can also be due to an underlying disease, such as arthritis.

• Patient Success Spotlights • Healthy Grilled Salmon Recipe • Sudoku Puzzle

• Looking Forward To Summer • DIY Ice Pack Recipes To Soothe Aches And Pains • How We Are Staying Clean

ALSO INSIDE:

Health & Wellness The Newsletter About Your Health And Caring For Your Body

LOOKING FORWARD TO SUMMER! LEFT TO RIGHT: KELSEY’S DAUGHTER AMELIA (READY TO SWIM), KELSEY PT, JEREMY PTA, KAYLEIGH, TERESA , LINDA PT.

“I am looking forward to bbq’s with my family, I want to go to vedavoo I love the rock climbing, and food always tastes better in the open air.” — Donna Channel “I am looking forward to spending time outside with friends and family. I am not sure what that will look like this year, but if possible, I look forward to camping, hiking, and playing in a lake.” — Linda Froelicher “I am hopeful that I will be able to grow and harvest vegetables this summer. Already we have been eating some asparagus, lettuce, and chives. The peas are looking good. My kids are looking forward to growing pumpkins. Home grown tomatoes are the best. Also, I look forward to getting to the mountains for some hikes and hopefully one or two family camping trips. We will see if any local tennis tournaments are played this year, but I always enjoy playing matches.” — Kelsey Kean

Summer is fast approaching and everyone is excited to get some sun and enjoy it while it lasts. Here is what we are looking forward to: “Spending time with my family, ESPECIALLY the GRANDKIDS!! I am also looking forward to camping, camping, and more camping!” — Teresa Wood “I look forward to hiking and spending time outdoors with my wife and dog. We also look forward to garage sales (safety permitting) and doing crafts. We hope to be able to do some traveling and visit the Cheyenne mountain zoo in Colorado. As for food, we look forward to eating watermelon in large quantities.” — Jeremy Heien “My family and I are looking forward to backpacking, camping and bike riding (we have already taken advantage of the nice weather and gone hiking and bike riding). We hope to be able to have some BBQ’s with friends and family. I am excited to eat and make s’mores around a campfire.” — Kayleigh Hankins

FIND THE MISSPELLED WORD AND WIN A GIFT CARD OR T-SHIRT! LAST MONTH’S WINNER WAS CHERYL KIMBLE!

Call 307-634-0298 To Schedule Today!

www.avenuesphysicaltherapy.com

MAKE YOUR OWN ICE PACK RECIPES TO SOOTHE ACHES AND PAINS

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3 6 2 7 5 8 4 7 6 To minimize the risk of leaking after repeated uses, make sure to double bag your ice packs in sturdy freezer bags with a double-lock seal. If you have a vacuum bag sealer, this is the perfect use for it. Source: https://www.mayoclinic.org/symptoms/hip-pain/basics/causes/sym-20050684 See insert for flexible ice packs for sale at our clinic! CALL US TODAY 307-634-0298! 4 2 7 6 4 1 5 3 1 • (2) parts liquid dish soap to (1) part rubbing alcohol. This is very similar to the one above but stays a bit more flexible.

Try these DIY ice pack recipes to ease your aches and pains! 4 Different Methods • (3) parts water to (1) part rubbing alcohol. This combination is recommended by physical therapists, because it is cheap, it stays flexible, and it works perfectly. There is also minimal mess if there is a leak! Win/win. • Corn syrup – Yup. Plain old corn syrup. This one is nice because it stays the most soft and flexible compared to the rest; however, if it were to leak, you’d be left with a sticky mess. • Liquid dish soap – You guessed it, another one-ingredient ice pack! This one doesn’t stay quite as flexible as the rest, but at least the mess won’t be sticky in the event of a leak.

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SUDOKU PUZZLE

FREE 30 MIN SCREENING!

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Present this coupon during your appointment to receive a 30 min pain screening! This coupon cannot be duplicated. Limit 1 coupon per person.

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www.avenuesphysicaltherapy.com

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SCHEDULE YOUR FREE PAIN SCREENING BY CALLING 307.634.0298 TODAY! This offer expires 07/31/20.

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http://1sudoku.com

n° 45559 - Level Expert

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Fill in empty squares using digits from 1 to 9. Each digit must be found once and only once per line, per column and per region.

Play on your mobile these puzzles and find their solutions by flashing the codes below n° 428278 n° 416609 n° 45559 Linda Froelicher, PT, MSPT Donna Channel, Massage Therapist

Kelsey Kean, PT, MPT Jeremy Heien, PTA - New Staff!

www.avenuesphysicaltherapy.com

PATIENT SUCCESS SPOTLIGHTS

Print sudoku http://1sudoku.com

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1 4 6 4 7 3 8 “I chose Avenues PT Therapy Clinic for my neck issues, I had driven a friend to therapy there a few years ago when he was unable to drive. I had severe tightness & pain in my neck because of compression of discs. With the help of the staff there, Kelsey & Jeremy set me to tasks at the clinic to strengthen the neck muscles so that I was able to sleep better and carry on with my life. I can now turn my head easily in case I should see a handsome guy & wouldn’t miss seeing him. My life is much better now, I still have exercises & stretches to keep up at home. I now know I have to protect my neck so I can get my chores done. I appreciate the staff at Avenues PT because they were instrumental in my keeping my positive mental attitude.”— Nancy F. 3 2 7 “I am able to sleep better and carry on with my life.”

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ku.com

n° 416609 - Level Expert

7 5 3 3 9 coronavirus, we are taking every precaution. Before and after every session, we are asking Avenues Physical Therapy is committed to the health and wellbeing of you and your child. In the wake of the recent spread of COVID-19, also known as the novel WE’RE STAYING CLEAN! our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility. 7

“Before having knee surgery for a torn meniscus and root repair, I was an avid golfer, bowled during the winter months and kayaked during the summer. I chose a sports physician that assured me he could get me back to “doing what I was doing” before surgery, although I am in my late 60’s. Little did I know that surgery was not the only answer! I spent 4 months in physical therapy, with Linda, and at times Kelsey. And without their professional assistance, I would not be anywhere near recovery. The progression of exercise, the ability to push me to my limits (and stop me when I pushed too hard) and the mental health assistance given to me during rehabilitation was outstanding! I cannot express my appreciation to Avenues Physical Therapy Clinic enough for helping me through this trying time. I know now, that without their assistance, I would not be back “doing what I was doing” before! “Back to golfing and doing what I was before.”

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REDUCE YOUR RISK OF INFECTION:

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AVOID BUSY PLACES & EVENTS

n° 45619 - Level Expert AVOID HUGS & SHAKING HANDS

KEEP DISTANCE FROM THOSE INFECTED

I have come to consider them great friends. You guys are the best!!” ”— Brenda F.

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Linda Froelicher, PT, MSPT Donna Channel, Massage Therapist

n° 45619 Kelsey Kean, PT, MPT Jeremy Heien, PTA - New Staff!

www.avenuesphysicaltherapy.com

WE O F F E R P T S U P P L I E S T O U S E AT H OME !

BI OFREEZE (Roll-on & Squeeze

THERABAND DOOR HOLDER

CERV I CAL P I LLOW Pillow Only $22 With Cover $30

DELUXE FLEX IBLE COLD PACK STANDARD $24 OVERS I ZE $37 CERV I CAL $21

Tube) $10 . 50

Theraband $1 per foot $6

WE OFFER GYM MEMBERSHIPS! ON LY $35 P E R MONTH ! If you’re looking for fitness options with a more comfortable environment and less crowds, we’ve got a membership for you! Call us today to learn more!

EXERC I SE BALL (We fit you with the right size) 55 CM $22 . 50 65 CM $27 . 75 75 CM $33 . 00

FOAM ROLLER 18” $15 38” $25

ADJUSTABLE ANKLE/WRI ST

WE IGHTS (1lbs to 5lbs)

$20

Looking for pain relief without medication, injections, or surgery?

611 West 18th Street Cheyenne, WY 82001

Call 307-634-0298 today to schedule your free exam (limited to the first 15 callers). FREE 30 MIN SCREENING!

We need to limit this to the first 15 people to call because of our therapists’ schedules. If you or someone you know needs help, do not delay, this offer expires 07-31-2020.

P.S. If you have a friend or co-worker who’s complaining about their back and want to help them, give them this sheet. Stop by our front desk to grab more copies.

E X E R C I S E S F O R H OME

Try This To Help Relieve Hip & Knee Pain

Try This To Help With Hip Pain

HIP & KNEE PAIN | SIDELYING IT BAND STRETCH Start by lying on your side with your back near the edge of your bed or table. Your affected leg should be on top. Next, let the top leg lower be- hind you as you maintain an extended knee as shown. You should feel a gentle stretch along the side of your leg. Hold for 30 seconds.

H I P PA I N | S I DELY I NG H I P ABDUCT I ON While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time. The bottom leg can be bent to stabilize your body. Hold for 5 seconds and repeat 10 times.

Try This Stretch If You Are At A Computer All Day

Try This To Stretch Your Foot & Thigh

H I P PA I N | PRONE QUAD STRE TCH Lie on stomach. Hold ankle with hand. Gently pull ankle toward the buttock. You should feel a stretch in the front of your thigh. Hold for 30 seconds and repeat 3 times.

SE ATED HAMSTR I NG STRE TCH

Lean forward and hold for 30 seconds. Repeat 3 times.

Exercises copyright of

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

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www.simpleset.net

SPECIAL MASSAGE OFFER $ 10 off 1-hr Deep Tissue Massage Regular Price $65/hour. Massages have been proven to help with stress and anxiety, fibromyalgia, headaches, and much more! SCHEDULE YOUR MASSAGE BY CALLING 307-634-0298 TODAY! This offer won’t last long! Limited to the first 10 callers. Expires 07-31-2020 Coupon refunded at front desk. No duplicates. Enjoy a therapeutic massage by our very own, Donna Channel, LMT, CMT.

Healthy Recipe: Simple Grilled Salmon & Veggies

INGREDIENTS • 1 medium zucchini, halved lengthwise • 2 red, bell peppers, trimmed, halved and seeded • 1 medium red onion, cut into 1-inch wedges • 1 tbsp extra-virgin olive oil

• ½ tsp salt, divided • ½ tsp ground pepper • 1¼ pounds salmon fillet, cut into 4 portions • ¼ cup thinly sliced fresh basil • 1 lemon, cut into 4 wedges

DIRECTIONS Preheat grill to medium-high. Brush zucchini, peppers and onion with oil and sprinkle with ¼ teaspoon salt. Sprinkle salmon with pepper and the remaining ¼ teaspoon salt. Place the vegetables and the salmon pieces, skin-side down, on the grill. Cook the vegetables, turning once or twice, until just tender and grill marks appear, 4 to 6 minutes per

side. Cook the salmon, without turning, until it flakes when tested with a fork, 8 to 10 minutes. When cool enough to handle, roughly chop the vegetables and toss together in a large bowl. Remove the skin from the salmon fillets (if desired) and serve alongside the vegetables. Garnish each serving with 1 tablespoon basil and serve with a lemon wedge.

Find the misspelled word hidden somewhere in this newsletter! Call 307-634-0298 with the misspelled word for a chance to win a $10 gift card or an Avenues PT T-shirt! *Contest for past and present patients ONLY Win a $10 Gift Card!

CALL IN FOR A CHANCE TO WIN! LAST MONTH’S WINNER WAS CHERYL KIMBLE!