SportAndSpineTherapyOfMarin_Knee and Hip Pain Relief

SportAndSpineTherapyOfMarin_Knee and Hip Pain Relief

N E W S L E T T E R R E S T O R E . M A I N T A I N . E N H A N C E . AUGUST 2019

KNEE AND HIP PAIN RELIEF BACK TO BEING YOU IS A HOP, SKIP, AND A JUMP AWAY

ALSO INSIDE: • How Physical Therapy Can Help • Service Spotlight: Functional Movement Screening • Staff Spotlight: Lindsey Umapathy • 7 Nutrition Tips for a Healthy Summer • FREE 15-Minute Wellness Consultation

WWW.SSTMARIN.COM

N E W S L E T T E R R E S T O R E . M A I N T A I N . E N H A N C E .

AUGUST 2019

WWW.SSTMARIN.COM

KNEE AND HIP PAIN RELIEF BACK TO BEING YOU IS A HOP, SKIP, AND A JUMP AWAY

R E S T O R E

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, however, 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, pinpointing 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 and arthritis. A physical therapist can help to determine where the pain can be coming from and you don’t even need to see a doctor first. What Are the Symptoms? While leg pain is noticeable by a slew of symptoms, several stick out. Aching or stiffness around the hip, groin, back or thigh may be a sign of deeper problems. A decreased range of motion can also be a sign of deeper problems which may later result in hip, knee or leg pain. Sometimes, inactivity can contribute to immobility—and later pain. If you’re limping, lurching or are 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 us today at our nearest location (San Anselmo: 415-457-4454, Novato: 415-898-1311) or visit our website at www.sstmarin.com to find out the cause of your pain and how physical therapy can help you find relief.

• Tendonitis • Pinched nerves • Osteoporosis • Cancer

• Arthritis • Dislocation • Hip fracture • Sprains and strains

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. A typical physical therapy session will start with a comprehensive 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 quality of life. We’re here to help, and we have years of experience backing every therapyoption.Contactoneofourclinics today,and tellusabout your symptoms.

Sources: https://www.mayoclinic.org/symptoms/hip-pain/basics/when-to-see-doctor/sym- 20050684 https://www.everydayhealth.com/hip-pain/hip-pain-and-your-body.aspx https://www.health.harvard.edu/pain/knees-and-hips-a-troubleshooting-guide- to-knee-and-hip-pain For more information about how our therapists can help you recover from your knee and hip pain, call us today (San Anselmo: 415-457-4454, Novato: 415-898-1311) or visit our website at www.sstmarin.com.

M A I N T A I N

EXERC I SE ESSENT I ALS TRY THESE EXERCISES TO KEEP YOU MOVING

Alwaysconsultyourphysical therapistorphysicianbeforestartingexercisesyouareunsure of doing. Exercisescopyrightof

Walking Lunge Stand comfortably with your feet shoulder width apart at a location of which you can move straight ahead, such as a hallway. Take a large step forward with one leg, keeping your back foot in starting position while rolling onto its toes. Your spine will be straight and your forward and back knees will be 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.

ARE YOU EXPERIENCING PAIN? GIVE US A CALL, TODAY! San Anselmo: 415-457-4454 • Novato: 415-898-1311

LINDSEYUMAPATHY ,DPT STAFF SPOTLIGHT

FUNCTIONAL MOVEMENT SCREENING SERVICE SPOTLIGHT

Lindsey began her journey at the UniversityofConnecticutwhereshe received her Bachelors of Science in Allied Health Sciences in 2013. She continued her studies at the University of New England where she graduated with a Doctorate of Physical Therapy in 2018. While completing her degree she gained valuable clinical experience

Functional Movement Screening (FMS) is a ranking and grading systemthatdocumentsmovementpatternsthatarekeytonormal function. By screening these patterns, the FMS readily identifies functional limitationsandasymmetries.Theseare issuesthatcan reduce theeffectsof functional trainingandphysicalconditioning and distort body awareness. The FMS generates a score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns. Exercise professionals monitor the FMS score to track progress and to identify those exercises that will be most effective to restore proper movement and build strength in each individual. The FMS is best utilized near the end of a rehabilitation program when pain is no longer present. The results may then be used to prescribe a post-rehabilitative exercise program as well as supplemental exercises to be utilized alongside a previously established strength or fitness routine. The Functional Movement Screening (FMS) examines seven fundamental movement patterns:

working with diverse orthopedic and neurological populations in varied settings throughout the country. After passing her national licensure exam, Lindsey decided to pursue a career in outpatient orthopedics here in Marin County. Lindsey utilizes an individualized approach for each of her patients and is committed to helping them achieve optimal function and reach their personal goals. In her free time, she enjoys spending time outdoors, running, hiking and exploring all the greater San Francisco Bay area has to offer. She looks forwardtohelpingyoureturntothe lifestyleyouarestriving for. At Sport and Spine Therapy of Marin, we value our patients and are dedicated to providing the highest quality of physical therapy services as we treat the whole patient, not just the specific injury. Schedule an appointment today by giving us a call! (San Anselmo: 415-457-4454, Novato: 415-898-1311)

• Active Straight Leg Raise • Trunk Stability Push-Up • Rotary Stability

• Deep Squat • Hurdle Step • Inline Lunge • Shoulder mobility

E N H A N C E 7 NUTRITION TIPS FOR A HEALTHY SUMMER

Looking to improve your core strength, balance, flexibility, and endurance as well as athletic and fitness performance? Wanting to continue rehabilitation while learning to prevent future injury? Check Out Our Wellness Program! Call Us Today For a FREE 15-MINUTE WELLNESS CONSULTATION! • You will be evaluated for improvement areas by our Certified Athletic Trainer, Daniel Vasquez. • You will be given a personalized fitness program to help you achieve your goals, no matter the sport or injury.

1. Brew your own green tea instead of drinking sweet tea to naturally speed up your metabolism and avoid sugar. 2. Serve seafood for a low-calorie, protein- packed meal. 3. Eat a breakfast with protein, carbs, and healthy fat to kick your metabolism into high gear and provide energy for the day. 4. Enjoy fresh summer fruits and veggies to giveyourbodyanutritiousboost.More than 80 percent water, fruits such as grapes, watermelon,cantaloupe,andhoneydeware a tasty way to replenish fluids and boost your energy.

5. Eat lessandmoreoften.Whenyoueatmore often—five to six times per day—you’re far less likely to overeat and more likely to stay energized. 6. Remember to hydrate often. Start your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carryawaterbottlewithyouasareminder. 7. After exercising, blend your favorite summer fruits and a scoop of whey protein intoashake tokickstart themuscle-building process, help your body recover from training, and boost your energy levels.

WWW.SSTMARIN.COM