Physiotherapy Center: Kick Knee and Hip Pain to the Curb

Physiotherapy Center: Kick Knee and Hip Pain to the Curb

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

MARCH 2021

KICK YOUR KNEE AND HIP PAINS TO THE CURB!

www.thephysiotherapycenter.com

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

MARCH 2021

INSIDE:

KICK YOUR KNEE AND HIP PAINS TO THE CURB!

• Exercise Essentials: Quad Set • Simple & Tasty Recipe: Blackened Chicken with Avocado Cream Sauce • Fun & Games: Word Scramble • The Benefits of Healthy Knees When Using the Stairs • Try These Healthy Methods to Improve Your Sleep CALL IN! Call for your FREE ACHES & PAINS ANALYSIS Call us today to schedule your first step out of pain! (345) 943-8700

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, physiotherapy 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. Physiotherapy is an easy, comfortable, and safe way to both identify and relieve pain. If you are suffering from knee or hip pain, contact The Physiotherapy Center today for relief! Correcting your knee and hip pains with PT treatments: At The Physiotherapy Center, our licensed physiotherapists 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. Physiotherapy 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 physiotherapist 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 physiotherapy exercise programs demonstrated “modest improvement in physical function at 6 months after randomization.”

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physiotherapist 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 lowback flexibility.

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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.

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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.

We are here to help As noted, physiotherapy is an effective mode of treatment for patients suffering from knee and/or hip pain. At The Physiotherapy Center, 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 The Physiotherapy Center 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! Contact us today at (345) 943-8700 or visit us at www.thephysiotherapycenter.com to schedule your return visit to our clinic.

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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 touch 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.

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Are you moving correctly? If you are suffering from knee or hip pain, it is important to make sure you contact a

Refer A Friend Care enough to share how physiotherapy helped you? Who do you know that could benefit from therapy? Send them our way! They will thank you, and so will we.

Exercise Essentials Relieve knee pain at home on your own.

QUAD SET

While lying or sitting with a small towel rolled under your ankle, tighten your top thigh muscle to press the back of your knee down towards the ground.

Refer a friend to our clinic and receive a FREE 1/2 Hour Therapeutic Massage .

Aches & Pains? We Offer FREE Screenings Helping You Get Back To Better Again!

Exercises copyright of

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

www.thephysiotherapycenter.com

25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007 Phone: (345) 943-8700

To:

From:

Cal l Today (345) 943-8700

Try This Simple & Tasty Recipe

Fun & Games: Word Scramble

Blackened Chicken with Avocado Cream Sauce Try cooking this tasty, healthy recipe to add some flavor to your week!

WORD SCRAMBLE Directions: Rearrange the letters below to reveal a physiotherapy term. Write your guess on the blanks! garen fo t imoon

_ _ _ _ _ _ _ _ _ _ _ _ _

gomniceros

INGREDIENTS

• • • • •

4 (4 oz) chicken breasts 2 tbsp blackened seasoning ½ cup plain, Greek yogurt

• • •

½ tsp garlic powder

_ _ _ _ _ _ _ _ _ _ t iga nar t igni _ _ _ _ _ _ _ _ _ _ _ _

⅛ tsp salt

2 tbsp green onions, thinly sliced

½ avocado

1 tsp lemon juice

Place the chicken breasts and blackened seasoning in a large resealable bag. Seal and shake a few times to evenly coat the chicken. Lightly coat a large skillet with nonstick cooking spray and heat over medium-high heat. Add the chicken and cook until cooked through, 4-6 minutes per side. Meanwhile, in a food processor, combine the yogurt, avocado, lemon juice, garlic powder, and salt and pulse until smooth and creamy. To serve, top each chicken breast with 2 tablespoons of the creamy avocado sauce and garnish with ½ tablespoon green onions.

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Attention Aches & Pains Sufferers!

Do you need help finding relief from your pain?

• Decrease your pain • Increase your strength • Increase your activity level We can help:

• Increase your flexibility • Improve your health • Get back to living

Mention or Bring in This Coupon Today For a FREE Aches & Pains Consultation

Call Today: (345) 943-8700

Offer valid for the first 25 people to schedule. Expires 04-30-21.

TRY THESE HEALTHY METHODS TO IMPROVE YOUR SLEEP

It can seem difficult to feel as if you are in control of your own sleeping schedule and patterns when you are suffering from chronic pain. People who are diagnosed with sleeping disorders tend to worry more about how their lack of sleep will impact their health, thus creating more toxic stress. They may also exhibit greater sleep sensitivity, making it easier for them to wake up to small environmental changes while they are sleeping (such as a creaky floorboard or a shift in sleep position.) However, there are some steps you can take to make sleeping as comfortable as possible for you and try to make up some of the sleep debt you experience each night. The environment in which you sleep is one of the most important factors in creating a good night’s sleep. This includes: 1. Noise. If you experience sleep sensitivity, it is important to make sure that any unexpected noises are limited in your bedroom. Sleeping with a white noise machine or fan can help eliminate any additional environmental noises that may wake you up in the middle of the night. 2. Light. If your room lets in excessive amounts of light in the morning, it may be beneficial to invest in some blackout curtains. Keeping your room dark will help you stay asleep through the night, even as the sun is rising. It is a great way to gain as much sleep as you can before your alarm goes off in the morning. 3. Temperature. Have you ever woken up sweating, only to throw the blankets off and wake up freezing a couple

of hours later? The temperature at which you keep your bedroom has a large effect on your sleep. Your body temperature naturally decreases as a way to initiate sleep, so keeping a cooler bedroom can help facilitate your slumber. The optimum bedroom temperature for a good night’s sleep should be between 60-67 degrees Fahrenheit. If you feel cold, wearing socks or keeping a hot water bottle by your feet can help dilate blood vessels and increase your internal thermostat. 4. Mattress. It may come as no surprise that what you actually sleep on also has a profound effect on the way you sleep. According to Tuck Sleep, mattresses with mid-level firmness ratings (4-6 out of 10) tend to help the most with alleviating pain, as they provide a balance between comfort and support. Mattresses that are too soft or too firm can actually increase pain levels during sleep, as they can create more pressure and target certain pain points. Sleep is an essential part of daily function, and you shouldn’t let your pain rob you of it! If you are experiencing sleep deprivation due to your chronic pain, contact The Physiotherapy Center today. We’ll provide you with helpful tips for gaining sleep and improving your daily life, free from pain and exhaustion.

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THE BENEFITS OF HEALTHY KNEES WHEN Using the Stairs

The complex network of bones, ligaments, tendons, and muscles in the knee joint are vulnerable. Knee pain can result from many problems, from sports injuries to arthritis to gout. And when knee arthritis or a torn knee ligament strikes, climbing stairs, walking, and even standing can be painful. Strengthening the knee is one way to prevent knee trouble and deal with a knee condition you already have. One exercise that’s simple to do is stair climbing. Stair climbing benefits Strengthening the muscles around the knee will decrease the stress on the joint itself. These muscles include the quadriceps at the front of the thigh and the hamstrings at the back of the thigh. Both of these large muscle groups get a workout when you climb stairs. Your own weight is enough to make stair climbing a challenge. Stair climbing also benefits the knees indirectly by helping to

manage your weight. By walking up steps for just five minutes, you can burn about 45 calories. If you do that five times per week, that’s 225 calories. Doing it 50 weeks a year can burn 11,250 calories. A pound is about 3,500 calories, so with a little stair climbing most days of the year you can lose more than three pounds. Ready for a little more math? If you’re 10 pounds overweight, you’re adding 30 to 60 pounds of additional pressure on your knees with every step. Climbing stairs can help you take the pressure off the joints by burning calories and dropping pounds. If you have knee pain for any reason, don’t ignore it. Rehabilitation such as exercise can often ease the pain and make walking enjoyable again. If your knee condition requires more care, see a practitioner at The Physiotherapy Center. Learn what we can do to relieve your knee pain and improve your quality of life.

25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007

Phone : (345) 943-8700 Fax : (345) 943-8701