SouthSherbrook_Effective Relief from Knee & Hip Pain

SouthSherbrook_Effective Relief from Knee & Hip Pain

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

SOUTHSHERBROOK.COM Call Us Today! (204) 774-9903

INSIDE:

Knee and Hip Pain Relief • Why You Need 7-9 Hours of Sleep • Healthy Recipe • What Patients Are Saying • Exercise Essentials

WE ARE OPEN & ALSO OFFERING TELEHEALTH SERVICES! Call to request your appointment today!

FIND EFFECTIVE RELIEF FROM YOUR KNEE & HIP PAIN

103-88 Sherbrook Street Winnipeg, MB R3C 2B3 Phone: (204) 774-9903 Fax: (204) 774-9927

Our Specialty Services: Massage Therapy, Fitness Centre, Physiotherapy, Athletic Therapy

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KNEE & 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. Don’t Wait Until It Is Too Late! 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. Who Needs 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. • 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 strength while 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. Call us at (204) 774-9903 today or visit our website at southsherbrook.com to schedule an appointment.

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 are moving, 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. 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.

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 requires more 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. What Can Physiotherapy Do to Help? Physiotherapy is not a one-stop cure-all for pain management. 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

PAIN RELIEF IS HERE: CALL (204) 774-9903 TO SCHEDULE AN APPOINTMENT

WHY YOU NEED 7-9 HOURS OF SLEEP There is a big difference between the amount of sleep you can get by on and the amount you need to function optimally. According to the National Institutes of Health, the average adult sleeps less than seven hours per night. In today’s fast-paced society, six or seven hours of sleepmay sound pretty good. In reality, though, it’s a recipe for chronic sleep deprivation. Just because you’re able to operate on six or seven hours of sleep doesn’t mean you wouldn’t feel a lot better and get more done if you spent an extra hour or two in bed. While sleep requirements vary slightly from person to person, most healthy adults need between 7 to 9 hours of sleep per night to function at their best. Children and teens need even more. And despite the notion that our sleep needs decrease with age, most older people still need at least 7 hours of sleep. Since older adults often have trouble sleeping this long at night, daytime naps can help fill in the gap. Signs that you’re not getting enough sleep. If you’re getting less than eight hours of sleep eachnight, chances are you’re sleep deprived.What’smore, you probably have no idea just howmuch lack of sleep is affecting you. How is it possible to be sleep deprived without knowing it? Most of the signs of sleep deprivation are much more subtle than falling face first into your dinner plate. Furthermore, if you’ve made a habit of skimping on sleep, you may not even remember what it feels like to be truly wide- awake, fully alert, and firing on all cylinders. Maybe it feels normal to get sleepy when you’re in a boringmeeting, struggling through the afternoon

slump, or dozing off after dinner, but the truth is that it’s only “normal” if you’re sleep deprived. You may be sleep deprived if you: • Need an alarm clock in order to wake up on time • Rely on the snooze button • Have a hard time getting out of bed in the morning • Feel sluggish in the afternoon • Get sleepy in meetings, lectures, or warm rooms • Get drowsy after heavy meals or when driving • Need to nap to get through the day • Fall asleep while watching TV or relaxing in the evening • Feel the need to sleep in on weekends • Fall asleep within five minutes of going to bed We can help you get out of pain and back to living the life you deserve. Contact us today at (204) 774-9903 or visit our website at southsherbrook.com.

HEALTHY RECIPE VEGAN CH I CKEN SAL AD

Ingredients

• 1/3 cup chopped fresh dill • 1/4 cup chopped scallions (about 2 medium scallions) • 1 garlic clove, minced • 1/4 cup vegan mayo (or more if you’d like a creamier salad) • 2 tablespoons red wine vinegar • Salt and pepper to taste

• 1 cup cooked or canned chickpeas, drained, rinsed and lightly mashed • 8 ounces seitan (about 1/2 batch if using homemade), finely diced • 1/2 cup slivered or sliced roasted almonds • 1 cup diced celery (about 2 stalks)

Directions

1. Place the chickpeas into a medium bowl and roughly mash them with a fork or potato masher. 2. Add the remaining ingredients and stir until fully mixed. 3. Taste-test and adjust any seasonings to your liking. 4. Chill or serve immediately.

Source: https://www.connoisseurusveg.com/seitan-chickpea-salad-with-dill-and-almonds/

SOUTHSHERBROOK.COM

We’re happy to announce that we’re back open and accepting patients again! If you’ve been struggling with your home exercises, ignoring that ache or pain that’s been resurfacing, or just need some human interaction, schedule your appointment with South Sherbrook today. You can take hold of the recovery you need with one-on-one personalized treatments, cutting-edge equipment, and hands-on manual therapy with a Physiotherapist who is focused on achieving your goals. WE HAVE REOPENED!

OUR SERVICES

• Nutritional Counseling • Orthotics • Therapeutic Exercise • Ultrasound • Fitness Centre • 1:1 Personal Training • Boot Camps

• Physiotherapy • Athletic Therapy • Ergonomic Training • IASTM • Kinesio Taping • Laser Therapy • Manual Therapy • Massage Therapy • Myofascial Release

Begin your journey toward long-lasting pain relief today! Call South Sherbrook today at (204) 774-9903 or visit our website at southsherbrook.com.

WHAT PATIENTS ARE SAYING

HAS YOUR PA I N COME BACK?

I came to South Sherbrook Therapy for help dealing with lower back pain

and the whole experience has been as perfect as you could hope for. The staff are friendly, organized, and know what they are doing. Mark has always shown genuine care about my treatment plan and has a great balance of professionalism and interpersonal skills. I would recommend this office with absolutely no hesitation.” - Robbie B.

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Keep up with your physiotherapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call South Sherbrook Therapy for an injury consultation. We will guide you so you can get back to the activities you love.

Lester is an awesome trainer and he genuinely cares about those he instructs! I definitely recommend trying out his TRX and Kettlebell classes!” - D.J.

EXERC I SE ESSENT I AL S US E T H I S E X E RC I S E TO R E L I E V E KNE E PA I N .

HOURS • MONDAY | 9AM-6PM • TUESDAY | 9AM-7PM

KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Hold for 20 seconds and repeat 5 times.

• WEDNESDAY | 9AM-6PM • THURSDAY | 9AM-6:30PM • FRIDAY | 9AM-6PM • SATURDAY | 10AM-2PM Massage: currently only Tuesdays, Thursdays, and alternating Saturdays

Exercises copyright of

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