ZionsvillePT_Kick knee and hip pain to the curb

ZionsvillePT_Kick knee and hip pain to the curb

ZPT GaZette Newsletter About Your Health And Caring For Your Body

www.ZionsvillePT.com

KICK YOUR KNEE AND HIP PAIN TO THE CURB

LET'S GET YOU BACK IN ACTION...LIKE YOU NEVER LEFT!

ZPT GaZette Newsletter About Your Health And Caring For Your Body SUMMER 2021

INSIDE: Kick Your Knee and Hip Pain to the Curb • Success Stories• Healthy Recipe Team Spotlight • Satellite Clinic

www.ZionsvillePT.com 317.873.2033

KICK YOUR KNEE AND HIP PAIN TO THE CURB!

Do you find it difficult to walk, run or exercise, as if your knees may collapse beneath you? Are you experiencing sharp pain in your hips or knees that make dressing or stair climbing difficult? Does prolonged standing pose as a challenging feat? If so, physical therapy can help. Intermittent or constant hip and knee pain can greatly hinder your daily life. The efficiency of walking comes from the effectiveness of your flexibility, strength and balance. When your joints are injured, or slowly deteriorating with arthritic changes, common daily activities may become challenging. Your ability to walk smoothly, to bend or to straighten your legs may become difficult or painful. Prolonged sitting can play a part in straining the joints also, as muscles tighten, weaken, and become unbalanced around your skeletal frame. Once a joint

becomes painful, a “compensatory limp” can occur, creating more problems in other areas of your body, such as lower back, feet, or the other leg. Physical Therapists are trained to identify gait deviations (walking issues) as well as test your joints for stability and flexibility. Having a physical therapy evaluation is a great way to start the investigation into what is causing your pain or limp, and to identify what can be done to fix it. Correcting your knee and hip pain with PT treatments: At Zionsville Physical Therapy, our licensed physical therapists aremovement experts! We analyze how you walk and move to determine any abnormalities, weaknesses, balance issues, and tightness. We perform specific tests to measure joint motion and muscular limitations. We then create a treatment

plan to improve strength, coordination, flexibility, balance, overall mobility and safety. Restoring normal joint motion is the key aspect to alleviating pain and allowing you to take part in all the activities you want to do. Your therapist will spend individual time working on your hips, knees, ankles or feet to assure you have the movement required. Your physical therapist will teach you about the specific methods to stretch, or to limit your joint motion to help alleviate your pain.

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ELAINE’S CORNER

Dear ZPT friends and family, Happy Summertime! The heat and humidity are turned

What are you doing to stay cool this summer? Are you working on home improvements, cleaning a closet, finding a shaded path to walk? What are you doing to improve YOURSELF? Reading, walking, exercising, meditating, praying, spending more quality time with family and friends, drinking more water, or limiting your sweet tooth? Take a couple small steps in the right direction and it will take you to the next

ELAINE MORRISON Owner

up high in Indiana, and we are all getting acclimated to temperatures and activities we have not had for a long time! Thank goodness for reopening businesses, summer concerts, fireworks, parades, all-class school reunions, and family gatherings! My husband, Kent, and I recently celebrated the addition of Ada Beverly, our fifth grandchild, born in late June to Kent’s youngest daughter, Jessica, and her husband, Chris, in Bozeman, Montana! She is gorgeous and holds a world of opportunities in her tiny fists. We are hoping to visit thembefore the end of summer! At ZPT we are extremely excited to welcome Caitlin (Pethick) Hathaway to our team as a physical therapist! She is a recent IU graduate and demonstrates great professional skills and wonderful connection with her patients. See her spotlight included in this newsletter.

level, that is, one giant leap toward healthier, happier living. Be encouraged! Be well! Stop in and see us, mask-free (hooray!) Gratefully, Elaine p.s. “Oh come, let us sing to the LORD; let us make a joyful noise to the rock of our salvation!” Psalm 95

SELF TEST!

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If you answered “no” to any of these 5 questions, you might be dealing with a hip or knee issue that could benefit from a physical therapy assessment. Contact Us Today Call today for either a 20 minute free screening with a skilled physical therapist or schedule a full evaluation. Here at Zionsville Physical Therapy, we are ready to provide specific treatment and care to fit your needs. Call 317-873-2033 or go online at www.zionsvillept.com to request an appointment. We can help you KICK your hip and knee pain to the curb, so that you can live a happy and active life! https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4454368/#:~:text=Among%20patients%20who%20 had%20completed,findings%20remains%20to%20be%20determined.

Here are a few tasks you might try to determine your need for physical therapy: 1.Can you step up and down curbs and stairs without pain, with either foot leading up and down? 2.When sitting, can you comfortably cross your legs and rest your ankle on the opposite knee? Can you easily put on shoes and socks? 3.When standing, can you comfortably bend your lower back and hips, keeping your knees straight, to touch your shins or your toes? 4.Can you squat to reach the bottom shelf and stand up again? 5. Standing near a countertop, placing one foot in front of the other so that you are touching heel-to-toe, can you balance without touching the counter for 10 seconds?

TEAM SPOTLIGHT

HEALTHY RECIPE CILANTRO LIME CHICKEN AND AVOCADO SALSA Ingredients • 1.5 lb. boneless chicken breast • 1/4 cup lime juice • 2 tbsp olive oil

CAITLIN PETHICK, PT 2021 IU Doctor of Physical Therapy grad, Caitlin, is a native Hoosier. Though she grew up in South Bend, she has lived in Indy since her days as a Butler Bulldog as a biology major. When Caitlin isn't caring for patients and improving their mobility, she loves spending time with her husband, Clarke, and her puppy.

• 1/4 tsp salt For Avocado Salsa: • 4 avocados, diced • 1/2 cup fresh cilantro • 3 tbsp lime juice • 1/2 tbsp red wine vinegar • 1/2 tsp red pepper flakes • 1 garlic clove, minced

• 1/4 cup fresh cilantro • 1/2 tsp ground cumin

Directions Add 1/4 cup of lime juice, olive oil, 1/4 cup of fresh cilantro, ground cumin, and 1/4 tsp of salt to a small bowl. Whisk until mixed. Add chicken and marinade to a large ziplock bag. Let chicken marinate for at least 15 minutes. Preheat grill to medium-high heat (about 400°F). Place chicken on grill and grill each side for 4-6 min, until chicken is no longer pink. Remove and let sit. For avocado salsa: add avocado, 1/2 cup fresh cilantro, 3 tbsp lime juice, red wine vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss to mix. Top the cilantro lime chicken with the avocado salsa and serve.

SUCCESS STORIES

My hip pain was such that it hurt to work, stand, and sit prior to beginning therapy. With the individualized care and treatment plan I was able to relieve all pain with these basic activities. I like that ZPT listened when things were uncomfortable and provided alternate exercises to improve my problem area. Everyone was fun and energetic!” - Dawn R.

Prior to starting physical therapy, I was unable to walk without crutches and my knee was extremely swollen. Within just the first few visits, I sawmarvelous improvement. Elaine was fantastic at finding ways specific tome that created vast improvement in a short time, such as using a stretch strap to release tension in my knee while increasing range of motion. At ZPT, I feel that you are in a partnership with your physical therapist creating a successful plan to heal from your injury. The staff care about the patient, and it is extremely apparent. They are knowledgeable, caring, and extremely professional!" - Amy P

At work, I tripped over some plastic wrap and fractured the thoracic spine in several places. Before the injury, I was walking 6 to 8 miles a day at work. With pain meds and a back brace, I was very limited on physical activity and couldn’t work. With the coaching and instruction I received from ZPT, I was able to work part-time for now. Thank you Zionsville Physical Therapy!” - John S.

ATTENTION GOLFERS AND ATHLETES Announcing the opening of the ZPT Satellite Clinic at Correct 2 Compete, “C2C”! This is a great opportunity for those who are actively participating in a sport such as golfing, baseball, softball, or running. C2C has trainers who provide a free movement assessment followed by a plan which might include physical therapy, personal training, and recovery solutions to enhance your competitive edge, or simply make it pain-free to do your sport. Located just south of Zionsville at 10730 Bennett Parkway, near 106th street. Call us today to learn more about this exciting new location for ZPT, open now to improve your game/ swing/ run/ training and recovery! Call 317.873.2033 to schedule today.