BlueRidgePTInc_Relief for Your Knee and Hip Pain

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

WE ARE CELEBRATING YOU!!! 1 Patient Appreciation! We are saying THANK YOU for your business and keeping your faith in us during this crazy time with Free Treats!

Doughnuts in the Morning Other Snacks and Goodies in the Afternoon

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

Staying Inside? We Want to Help You! During this difficult time, we want you to know that we're here for you. If there's anything you need, from picking up groceries to running an errand, we want to be a support to you. Call us today and let us know how we can help! Thank you for being part of our Blue Ridge Physical Therapy family.

INSIDE: • DIY Ice Packs: Four Methods • Make The Most Of Summer • Buffalo Chickpea Taquitos • Relieve Pain In Minutes • My Physical Therapy Story Patients of the Month! Thank You for Being With Us Before, During, and After COVID-19

KICK BACK & RELAX! FIND RELIEF FOR YOUR KNEE & HIP PAIN

• Wendy Adams • Kara Bluntach • Doug Dunn • Marilyn Woodward

• Brooke Peccia • Daniel Slonaker • Linda Solly • Gail Thompson Toqualify towin, patients must be consistent with their appointments and participate in either our contest or charity event.

• Margo Hodge • Robert Hurd • Abigail Keeling

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 to move. It will try to squeeze through the inflamed padding, causing pain in the knee, and causing the padding to grow thicker and more 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 Blue Ridge 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 you move and walk as comfortably as possible. Schedule a consultation with 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 pain while walking? If you experience hip, knee, or leg pain, it could mean that the complex system of your gait has been affected in some way 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 occurs 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, ligaments, or soft tissues surrounding the hip joint. Regardless of where the pain is stemming from, hip pain is typically caused by injury or strain to the joint or surrounding regions; however, the pain can also be due to an underlying disease, such as arthritis.

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DIY ICE PACKS: FOUR METHODS

Help Blue Ridge Physical Therapy Become the BEST of the BEST! Nominate & Vote Daily Until July 31 st !

1. (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. 2. Corn syrup – Yup. Plain old corn syrup. This one is nice because it stays the softest and flexible compared to the rest; however, if it were to leak, you’d be left with a sticky mess. 3. 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. 4. (2) parts liquid dish soap to (1) part rubbing alcohol. This is very similar to the one above but stays a bit more flexible. 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: mayoclinic.org/symptoms/hip-pain/basics/causes/sym-20050684

Nominate Your Hometown Team! Scan the QR Code with your smartphone camera or visit: contests.johnsoncitypress.com/2020- best-of-johnson-city

1. Visit the Link. 2. Select "Healthcare Services"

3. Scroll to "Physical Therapy" 4. Click "Nominate" for Blue Ridge Physical Therapy

Nominations will run June 7 - 19 Voting will run July 12-31

Relieve Pain In Minutes Try this to strengthen your legs.

Contest Corner

SIDE LUNGE Stand with good posture. Lunge to the side. Keep back straight and your hip, knee and ankle aligned. Return to the start position. Repeat 10 times on each leg.

You are the apple to our pie! The staff will be baking apple pies and it is your job to guess who did it the best!

JULY Contest: WHO CAN BAKE THE BEST APPLE PIE?

Exercises copyright of

MAKE THE MOST OF SUMMER

BUFFALO CHICKPEA TAQUITOS

1. GET OUTSIDE! This may seem like an obvious one, but not everyone has a strong interest in the outdoors. It can sometimes be difficult, especially on particularly hot or humid days. However, getting outside as often as you can boost your energy levels and get you some much-needed Vitamin D. 2. REARRANGE YOUR SCHEDULE. Does your schedule leave little time to fit in physical activity? Perhaps you have a full day of commuting to and from your 9-5 job, preparing your kids for summer camps, volunteering, and acting as a chauffeur while the kids are out of school. However, even adding in 30 minutes of physical activity into your busy routine can make a big difference in helping maintain your function. Try taking a walk during your lunch break, going to the gym in the morning before making your commute, or even treating yourself to an exercise class a couple of nights a week – you deserve it! 3. START SOMETHING NEW! Are you unsure about what you want to do in terms of staying active this summer? Try taking up a new hobby that’ll get you moving! There are several outdoor

activities that’ ll allow you to take advantage of the warm weather, such as beach volleyball, running clubs, kayaking, rock climbing, or hiking. Try your hand at some of these to see which suits you best! Any new physical hobby will help you get the exercise you need. Just make sure you keep up to date on the Covid-19 Recommendations in your area! 4. CONTACT US FOR HELP. At Blue Ridge PT, we want to make sure you stay safe this summer – we want you to be able to enjoy it! If you find yourself in any sort of pain, or if you’d simply like some extra motivational assistance, don’t hesitate to contact us. Our mission is to help you achieve a healthy mind, body, and spirit through our services, whether that be for physical therapy or fitness training. Whatever the case may be, we are here to help.

• 1 tbsp balsamic vinegar • 1 tsp onion powder

INGREDIENTS • 1 tbsp vegetable oil • 1 medium-sized onion, chopped • 2 cloves of garlic minced • 1 bell pepper chopped • 1 1/2 cups cooked chickpeas • 1/2 cup tomato sauce (pasata) • 3 tbsp hot sauce • 2 tbsp plant-based milk

• 3/4 tsp coconut sugar • 1/2 tsp garlic powder • 1/2 tsp smoked paprika • 1/2 tsp ground cumin • 10 small flour tortillas • Sea salt & black pepper to taste • Chili powder to taste

DIRECTIONS Using a fork, roughly mash chickpeas in a bowl. Heat oil in a skillet over medium heat and add the chopped onion and bell pepper. Cook for 3 min, then add garlic and spice mix and sauté for 1 min. Add all other sauce ingredients and chickpeas to the pan and bring mixture to a boil. Let simmer on low heat for about 2-4 min, stirring occasionally, then turn off the heat. Add more chili powder to taste. Preheat oven to 410 degrees F (210 degrees C) and line a baking sheet with parchment paper. Place about 2 tbsp of the filling onto each tortilla and roll them up tightly. Place every tortilla seam-side down on the baking sheet, next to each other. Brush them with a little bit of vegetable oil (to make them even more crispy). Bake in the oven for about 15-20 min or until they are golden brown and crispy. Drizzle with vegan cheese sauce (optional). Enjoy with your favorite dip!

Do You Know Someone Who Could Use Our Help?

My Physical Therapy Story

REFER A FRIEND

“I came to Blue Ridge Physical Therapy due to having difficulty with my right knee. For several weeks, it progressively got worse, which led me to seek help. It started with my knee popping, causing a sharp pain when straightening out my leg, to limping for the first several steps

• Decrease pain • Increase strength • Increase activity level • Increase flexibility • Improve health • Get back to living We can help:

after standing up. I could not go up and down stairs normally. As I continued to have improvements, exercises were added, and I noticed going up steps became much easier. Over time, I was not as guarded going down steps. I have strengthened and gotten my knee back to where I no longer have discomfort in everyday activities.The office continued to be open even though our country was experiencing a pandemic with COVID-19, and made all efforts to continue to work with clients in helping them reach their potential. They were diligent in keeping the area clean and sanitized and I felt completely safe being there. Thanks to you all. I am truly grateful for your help and would highly recommend you to those who are seeking help with physical therapy!” – L. M.

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