The Training Room_Effective Hip Knee and Leg Pain Relief

The Training Room Bulletin The Newsletter About Your Health And Caring For Your Body

Staff Spotligh t

Ryan Wolff, PT Physical Therapist

2018 has gotten off to a busy start for me! As if buying a house for the first time wasn’t quite enough, I’m also lucky enough to have recently gotten engaged to the beautiful woman pictured with me, Lauren. There has been a lot going on, but it’s also been an absolute blast! Normally I’d be spending my free time training for my next marathon, hanging out at Flyers games, checking out concerts, or heading down to Cape May. But now I’m sanding trim, re-carpeting floors, and getting very acquainted with the Home Depot staff. If you had told me three years ago I’d be enjoying that I would have called you crazy, but here we are. I have a lot planned for this year once things settle down. We’ve been working to make The Training Room that much better, and I’ve got some courses coming up that will make me a much better runner and therapist, and I can’t wait to share that with my patients. After taking a brief break from running, I’ll be training for the Philadelphia Marathon once again, after weather de-railed my race last year. Finally, being the huge hockey nut that I am I’m also learning to play the sport... but a runner’s frame and a hockey player’s are just a tad different, so we’ll see how that goes, I may need some PT myself!

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The Training Room Bulletin The Newsletter About Your Health And Caring For Your Body

“Don’t Let Pain Postpone Your Adventures!” The simple solution is to put the spring back in your step. This is accomplished by first analyzing how you walk. There are slight changes in the way that you walk and move, that our trained medical experts can pick up on. This analysis tells us what joints or muscles are stiff, stuck or weak. By pinpointing the exact areas of your body that are not moving as they should, we can make a plan to increase motion, strength and improve coordination. EFFECTIVE HIP & KNEE PAIN RELIEF Put the Spring Back in Your Step Do you find it harder to walk, run or exercise? Is hip, knee or leg pain keeping you from being active? If so, understanding how your body walks and moves can be the key to putting the spring back in your step. Think of your body as a big spring that stores and releases energy with every step. The efficiency of your walk comes from the effectiveness of your flexibility, strength and balance. When any one of these is off, it affects your ability to walk efficiently and takes a lot of energy. This results in increased forces through different joints and makes muscles work much harder than they need to.This leads to possible pain in the back, hips and knees. It also causes fatigue after walking, even for a little while. If you have finished a course of treatment and you are experiencing pain again, it may be because muscles or joints have tightened or become weak again. The Remedy

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“Can You Perform These Simple Movements?” FIND OUT IF YOU ARE MOVING LIKE YOU SHOULD

EXERCISE ESSENTIALS Restoring Normal Pain Free Motion Restoring normal motion is key to alleviating pain and allowing you to do the activities you love to do safely. Physical therapy is the key to restoring normal joint and muscle motion. Our medical experts pinpoint Can you do these simple tests to see if your hips and legs are as flexible and strong as they should be? Try them for yourself and let us know how you did. Use caution and common sense when attempting these tests; do not continue if they cause pain or discomfort.  Do not attempt if you have had a hip replacement. • From standing, can you touch your toes? This indicates hip and low back flexibility. • In sitting can you comfortably cross your legs so that your ankle is resting on the other knee? Does one knee go further down than the other? This indicates hip flexibility. If one hip is tighter than the other, it can wreck havoc with your walking and even cause knee pain. • Keeping your feet flat on the floor and 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. • Standing near a counter top put one foot in front of the other so that you are touching heel to toe. Without putting your hands down, see if you can balance for 10 seconds, keeping yourself steady. If you cannot, then you have trouble with the coordination of your balance from the nerve endings in your hip, knees, ankles and feet.

the key problem areas that you may not even be aware of and focus on a custom treatment plan that will restore your normal pain-free motion. Performing at Your Best Whether you are just out for a walk or an avid athlete, we can help you walk, run and play better. With our motion analysis, strength testing, coordination testing and more, wecan spot your muscles and joints that needflexibility,strengthorcoordination.Aspecific trainingand treatment plan is then put together to help you reach your peak movement with the least effort. Discover how our Spine Program transforms your back pain from a pressing problem, to a distant memory, allowing you to live a happy, active and pain-free life.

Bridge Lie on your back with arms resting at your sides, palms up. Bend your hips and knees, placing feet on flat surface. Pull your belly button in. Lift your hips off the surface to make a bridge. Do not arch your back. Keep belly button pulled and squeeze glutes during movement. Lower slowly. Perform 3x10 repetitions.

Hip Flexor Stretch Kneel into a lunge position. Gently press hips forward to feel a stretch in your down leg. Avoid arching your low back or let your hips roll forward. Hold for a minimum of 30 seconds, repeat 3 times

“I have been able to ski virtually pain free!” PATIENT SUCCESS STORY

“Thank you so much for all the great exercises to strengthen my legs, particularly my knee. A year ago, I could not ski without pain in my right knee. This year, I have been able to ski virtually pain free! It has been a pleasure working with Nick Burgin! He is the best!” -Gayle Butler

3 TIPS TO PREVENTING KNEE PROBLEMS

Try these 3 tips to help prevent knee problems and assist with any current knee issues you may be experiencing.

1. Address Your Strength Focus on improving your quadriceps, hamstring and hip strength.

2. Improve Your Flexibility Identify and improve the specific limiting motions of the hip and leg to decrease repetitive and acute forces at the knee. (We can help you figure this out.)

3. Adjust Your Movement Technique Change your movement patterns in your twisting and squatting movements to decrease stress at the knee.

These 3 changes will do wonders for addressing the many knee problems that affect weekend warriors and athletes alike. We don’t guarantee 100% success, but if you don’t see the results you are looking for, call us for some help. Our staff can help get you back to painfree activity.

“Spring is a time to find out where you are, who you are, and move toward where you are going.”

Why are we so excited about LASER THERAPY?

We’ve Seen It Work!

DEEP TISSUE LASER THERAPY 13550 South Jog Rd, Delray Beach, Fl, 33446

Our Patient testimonials: Our recent patient with a 2 year history of plantar fasciitis had 6 sessions of laser and she was able to stand all day without pain and get back to her walking activity. Our staff member with elbow tendonitis was limited while working out in our adult fitness class was treated with the laser and is now over 75% improved.

And it’s not just our patients seeing great results…. “As a professional soccer player I am constantly managing aches, strains and pain. Since my doctor started treating my hamstring injury with the Lightforce laser, my recovery time has been really fast. I was skeptical at first, my time is valuable and I cannot be messing with some new fangled toy. However, the results were truly dramatic. I like the fact that it is non invasive and drug free. It has helped me get back in the game post injury in record time and allowed me to perform at my peak, as I am typically pain free after one or two sessions with the laser. I would recommend this treatment to any athlete looking to optimize healing time. The Lightforce laser is my go to modality for serious pain relief.”

RELIEF FOR: • Back Pain • Neck Pain • Shoulder Pain • Foot Pain • Knee Pain • Post Surgery

Christie Rampone Defender for the US National Soccer Team

FREE LASER THERAPY CONSULTATION 2005 Route 70 East

Current and past patients schedule your free laser therapy consultation today!

Cherry Hill, NJ 08003 856-874-1166

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Let’s Talk About LASER THERAPY to reserve your spot for your laser treatment DRUG FREE | NON-INVASIVE | PAIN RELIEF

1. It reduces pain and inflammationwithout sideeffects Laser therapy uses a process called photobiomodulation. Unlike medications, laser therapy reduces pain without undesirable side effects. It is also important to point out that patients report long-lasting pain relief. While the number of treatments required may vary depending on the acuity of the condition, many patients experience lasting relief after only a couple treatments. 2. Can be used for acute and chronic conditions When treating acute conditions with laser therapy, it is particularly effective when it is administered as soon as possible following injury. The faster the inflammation is reduced and the healing process can begin, the better. In the case of acute injury, laser therapy helps restore the body to normal function quicker. 3. Treatments can be customized for each situation Depending on the condition, whether it is an acute swollen ankle or chronic low back pain, the therapist will set the laser up for your condition to treat the pain and inflammation along with improving cellular function to maximize the benefits. 4. Treatments Feel Good Depending on the laser, it can create little to no sensation or it can create a gentle, soothing warmth. 5. Treatments Are Fast With LightForce lasers, treatments are quick, usually 5-12 minutes depending on the size, depth, and acuteness of the condition being treated.

DEEP TISSUE LASER THERAPY 13550 South Jog Rd, Delray Beach, Fl, 33446

ASK ABOUT LASER THERAPY TODAY

2005 Route 70 East Cherry Hill, NJ 08003 Call 856-874-1166 www.thetrainingroompt.com

We are offering a free laser therapy consultation for all of our current and past patients. If you are interested in scheduling your complimentary session, please call us at 856-874-1166. Deep Tissue Laser Treatment is only offered at our Cherry Hill location.