SouthCoastPT.Effective hip and knee pain relief

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KNEE & HIP PAIN RELIEF

Exercise Essentials • Virtual Care Treatment • Knee and Hip Pain Relief • Exercise Essentials

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South Coast Physiotherapy 216 West St, Unit 305 Simcoe, On N3Y 1S8 P : 519.428.1234

South Coast Physiotherapy 422 Grey St Brantford, ON N3S 4X8 P : 226.777.7133

South Coast PhysioPlus 164 Colborne St West Unit 2B Brantford, ON N3T 1L2 P : 519.304.8822

Tillsonburg Physiotherapy 171 North Street E, Tillsonburg, ON N4G 1B8 P: 519.842.5162

Learn more by visiting our website southcoastphysiotherapy.ca

KNEE AND HIP PAIN RELIEF

Mark Twain once said that growing old is an issue of “mind over matter,” but if you struggle with knee or hip pain, then you know that this isn’t true at all. Knee and hip pain can really take the spring out of your step, causing you to move slower and leaving you with pain that becomes more difficult to cope with, step after step. There is an endless list of reasons as to why knee or hip pain may develop, from a slip or fall-related accident to a sports injury or even a car accident.

What Can Physiotherapy Do to Help?

Physiotherapy is among the front line defense in managing the majority of painful conditions. This is a long-term solution to pain and suffering through the use of targeted exercises and stretching techniques that are designed to strengthen the targeted areas and help the body recover and heal. By identifying the exact points on the body that are not moving as they ought to be, it is possible to make a plan to increase flexibility, motion, strength and even improve coordination.

Don’t Wait Until It Is Too Late!

When an injury develops, seeking the support of a physiotherapist is the best course of action. Working with a physiotherapist soon after an injury develops can help reduce your recovery time and improve your ability to cope with the pain and discomfort by introducing you to targeted exercises and stretching techniques that can enhance your ability to recover from the injury. When you are dealing with a knee or hip injury, every step requiresmore effort than typical. This can really drain your energy level as you attempt to go about doing even basic tasks, such as taking care of your home or walking around the office.

Who Needs Physiotherapy?

Are you moving like you should be? Your hips and knees are essential to everyday movement; whether you are sitting, standing, walking or running, you need your hips and knees in great shape. Sometimes, when your hips and knees are in pain, it can cause you to change the way that you aremoving, causing you to change the flow and pace of your gait, which is the way that you walk. Other times, prolonged pain can cause you to stop doing movements that are indicative of healthy joints.

WE ARE NOW OFFERING VIRTUAL VISITS FOR PHYSIOTHERAPY

EXERCISE ESSENTIALS

CLAMSHELLS Lie on your side with your hips at 45 degrees and your knees bent to 90 degrees. Your heels are in line with your head, torso, and hips. Rotate your hips and knees apart (like a clam opening) while remaining contact with your heels. Keep the top hip parallel with the ceiling. Lower your leg to the starting position and repeat on other side. You should feel a stretch in the outer hip of your top leg. Repeat 10 times on each side.

We understand that we are in the midst of stressful times, and that there will likely be more ahead. At South Coast Physiotherapy, we want you to know that we are here for you. We genuinely care about the health of each and every one of our patients, which is why we believe virtual visits are the best course of action for the time being. If any injury or discomfort occurs during this unprecedented time, we want you to be able to receive the care you need. We are happy to announce we can now help clients from the comfort of their home or workplace with a secure and simple to use video or telephone call.

To ensure better prognosis for our patients, our physiotherapists work with you through the acute stages of pain and injury, leading to stabilization and rehabilitation. Our physiotherapists and other health professionals ensure that quality healthcare is provided to each and every patient through the use of proven care pathways.Via our telephone service, our registered physiotherapists are ready to answer your questions or concerns and email or mail you the home exercises as required. To learn more about how you can set up our virtual visits on your smartphone or computer, call one of our locations today!

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

Exercises copyright of

www.simpleset.net

• Standing near a wall or countertop, arrange your feet so that you are standing with the heel of one foot touching the toes of the other, as if on a balance beam, and see how long you can stand still. Can you balance for 10 seconds? If not, then physiotherapy may be able to improve balance and coordination. The goal of any physiotherapy program is to restore range of motion and improve flexibility and strengthwhile reducing the general experience of pain. Unfortunately, hip and knee injuries often tend to linger. Every movement relies so heavily on the hips and knees that it makes it difficult to allow these joints to actually rest following an injury. Physiotherapy provides targeted exercises that support the joints with precise movements that help reinforce strength and range of motion. For more information, contact your physiotherapist to learn more about options that will suit your health needs. For more support in finding relief fromyour back pain, talk to your physiotherapist.

If you’ve experienced any hip or knee pain and are considering whether physiotherapy is a good choice for your health needs, consider the following: • From a standing position, are you able to lean over and touch your toes? If so, then this indicates that you have proper hip and low back flexibility. If not, then you may need to improve your flexibility and joint range of motion, and physiotherapy could be helpful. • In a sitting position, can you comfortably cross your legs, leaving your ankle to rest comfortably on the opposite knee? If this is painful, or one knee constantly must be lower than the other, then this may be indicative of knee concerns that could be addressed with physiotherapy. • From a standing position, with your feet planted flat on the floor, can you push your body into a squatting position? You should be able to squat all the way down so that your buttocks are almost touching your heels. If you aren’t able to do this, then physiotherapy may be helpful in improving your range of motion.

MEET OUR NEWEST TEAM MEMBER! KHIZAR HAYYAT - REGISTERED PHYSIOTHERAPIST

Khizar has been a Registered Physiotherapist in Canada since 2015, and he brings more than 10 years of experience to the South Coast Physiotherapy team. Currently, he is following the Fellowship program and working towards completing his Postgraduate Diploma in Manipulative Physiotherapy affiliated with the Orthopedic Division of the Canadian Physiotherapy Association. He also has a specialized certification in Vestibular Rehabilitation and successfully treats patients with Vestibular disorders. Khizar has a great interest in treating Orthopedics & Musculoskeletal conditions.

He enjoys treating clients of all ages and strives to provide quality physiotherapy treatment. His highest priority is to ensure that his patients show improvement, so they reach their physiotherapy goals. Outside of physiotherapy, he enjoys participating in Lawn Tennis and gym exercises. He loves being part of the South Coast Physiotherapy Team. Please call us at (888) 217-1804 to book your appointment with Khizar today!

FEEL BETTER BY EATING BETTER

There’s no question that what you eat affects how you feel, and a healthy diet helps you feel better. The healthiest diet is one that emphasizes whole grains and fresh fruits and vegetables and that includes lean protein and low-fat or no-fat dairy products. Combine a healthy diet with regular exercise, and you will find it helps your mood as well as your body. Here are some tips to help improve your mood and activity with the right nutrition. Mix in Protein to Boost Mood. Like fiber, protein can help you to avoid blood sugar crashes. Some good sources of protein are chicken, fish, eggs, seeds and nuts, low-fat yogurt, low-fat cheese and milk, tofu, and peanut butter. Don’tWorry, “B” Happy. The B vitamins, including B6, B12, and folic acid, play a role in the production of brain chemicals that regulate mood. Especially if you have depression, be sure to consume foods rich in these vitamins. Good food

sources for many B vitamins include shellfish, poultry, eggs, low-fat yogurt, and fortified breakfast cereals. Folic acid in particular is found mostly in leafy greens. Drink water. Sip water or other drinks with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk to satisfy your thirst throughout the day. Be activewhenever you can. Set a goal to fit in at least 2½ hours of moderate physical activity in your week. Being active 10 minutes at a time also adds to your weekly total. Ask your friends or family to keep you company as you bike, jog, walk, or dance. Don’t forget to do some muscle strengthening activities twice a week. Enjoy your food but eat less. Use a smaller plate for meals to help control the amount of food and calories you eat.

HAS YOUR PAIN COME BACK?

1. Call and consult with a Physiotherapist at one of our locations to discuss your pain and symptoms.

DO YOU KNOW ANYONE THAT NEEDS OUR HELP? REFER A LOVED ONE TODAY!

Sit comfortably for longer Walk longer distances Maintain a healthy life

Move without pain Bend and move freely

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2. Your Physiotherapist may suggest exercises or precautionary measures to relieve or avoid pain.

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3. If further assessment is needed to find the cause of your pain, your therapist can schedule an appointment with you.

From

Simcoe Location P : 519.428.1234 East Brantford Location P : 226.777.7133

West Brantford Location P : 519.304.8822 Tillsonburg Physiotherapy P : 519.842.5162

Visit our website at southcoastphysiotherapy.ca or call 1.888.217.1804 to learn more information.

Learn more by visiting our website southcoastphysiotherapy.ca