Did you know that for a lot of people, their knee pain is not actually due to a problem with the knee, but one with the hip? At Terry Physical Therapy, we frequently observe that a problem originating in the hip can be first felt as knee pain and vice versa.
You might wonder how this is possible. The answer lies in what’s known as the kinetic chain, where the hip and knee joints work together. The interconnection means that an imbalance or dysfunction in one joint can lead to compensation and pain in the other. The good news is our therapists can help you figure out the source of your pain and, more importantly, guide you back to health.
To move towards a healthier, pain-free life, we recommend you consult with one of our physical therapists as soon as possible!
Your Guide to Recognizing the Signs and Symptoms of Hip and Knee Pain
At Terry Physical Therapy, we believe in a holistic approach to healing. As musculoskeletal experts, we are trained to pinpoint the root cause of your condition, differentiate between hip and knee pain, and develop a plan that addresses the whole person, not just the symptom.
The Telltale Signs of Hip Pain
- Localized Discomfort and Stiffness: Hip pain generally starts as a localized discomfort in the groin area, often accompanied by stiffness restricting the range of motion. As the severity worsens, this pain can sometimes extend to the thigh and even the knee.
- Morning Stiffness: One of the most commonly reported symptoms is morning stiffness, which typically eases as the day progresses.
- Difficulty in Performing Daily Activities: Individuals with hip pain often find it challenging to bend over to tie shoes or pick up objects from the floor. This pain can intensify during movements like getting up from a seated position or walking uphill.
Classic Indicators of Knee Pain
- Localized Pain and Swelling: A primary indicator of knee issues is localized pain, often accompanied by swelling. This can be especially noticeable after prolonged periods of activity.
- Stiffness and Reduced Range of Motion: Another hallmark of knee pain is stiffness, which often restricts the knee’s range of motion.
- Popping or Crunching Noises: Experiencing popping or crunching noises during knee movement is a sign that shouldn’t be ignored, as these sounds often signify underlying knee issues.
- Difficulty in Bearing Weight: A large number of individuals with knee pain report difficulty bearing weight on the affected knee. This is often described as a feeling of weakness or instability, making activities such as climbing stairs or even simple walking difficult.
While interconnected, the hip and knee are distinct structures with unique roles in our body’s movement and different responsibilities. Understanding these differences is vital in diagnosing and treating pain effectively. This is where the expertise of our physical therapists can help!
Navigating the Path to Recovery with Terry Physical Therapy
Our physical therapists will conduct a comprehensive evaluation, and distinguish whether you’re dealing with an issue in your hip, knee, or both.
After completing the evaluation, we’ll design a program focusing on the actionable steps you can take to ensure long-term relief and prevention of future injuries, including the following:
- Tailored Therapeutic Exercises: Our therapists will provide you with stretching and strengthening exercises to help restore your mobility and function. For example, eccentric training focuses on elongating a muscle under tension, proving particularly effective in strengthening muscles and improving mobility.
- Neuromuscular Re-education: This involves using exercises and manual techniques to restore normal muscle function and movement patterns. These techniques are especially effective in reducing pain and enhancing function, especially in individuals with hip and knee pain.
Our therapists go beyond the surface, digging deep into your symptoms to identify the underlying issues and determine the true origin of your pain, whether the hip, the knee, or both. Our goal is to build a program that helps you get back to living your best life!
Follow These Simple Steps to a Pain-Free Life
Are you ready to embrace a lifestyle that promises better mobility and less pain? We are here to guide you every step of the way, fostering a future where you feel better, move better, and live better!
Call today to schedule an appointment!
Feel Better by Eating Better!
One-Pot Braised Chicken with Kale and White Beans
- 2 tbsp Olive oil
- 1 tsp Paprika
- 1 tsp Sea salt
- 1/2 tsp Black pepper
- 8 Bone-in, skin-on chicken thighs
- 1 Shallot, minced (about 1/2 cup)
- 1 1/2 cups chicken broth, divided
- 1 tbsp Dijon mustard
- 2 tbsp Cold butter
- 2 tbsp Lemon juice
- 1 tsp Freshly chopped tarragon, plus more for garnish
- 1/4 cup Capers
- 10 cups Kale, stems removed, roughly chopped
- 1 13.5 oz can white cannellini beans
- In a large skillet or braiser with a tight fitting lid heat 1 tablespoon of olive oil over medium/high heat.
- In a small bowl mix together paprika, salt and pepper. Pat the chicken thighs dry and season them generously with the paprika mixture.
- Place the thighs, 4 at a time, skin side down into the pan. Cook until skins are golden brown and crisp, about 5 minutes. Flip and continue to cook until the other side is just browned, about 3 more minutes. Transfer chicken to a plate and repeat with remaining chicken thighs.
- In the same pan add the shallots and cook over medium heat, stirring often, until just tender, about 4 minutes.
- Add 1 cup of the chicken stock to the pan along with the dijon mustard. Bring liquid to a simmer, stirring and scraping up brown bits with a wooden spoon. Allow to simmer on medium low heat until sauce reduces to about 1 cup and thickens enough to lightly coat the back of a wooden spoon, about 5 minutes.
- Remove from heat and slowly whisk in cold butter. Once the butter is incorporated, stir in the lemon juice, capers and tarragon.
- Add the kale and white beans to the pan and toss until greens are lightly coated with the sauce. Add the chicken back to the pan, tucking each thigh into the greens.
- Drizzle the remaining broth over the entire dish, bring to a simmer, cover and cook on low heat for 30 minutes. Remove from heat, transfer to a large serving platter and serve as is or over mashed potatoes or a bed of creamy polenta. Enjoy!
- If you want to take the extra step for good crispy skins, remove the lid and place the entire dish under the broiler on the center rack for 3 minutes, or until skins start to bubble.
🍂 Happy Thanksgiving from Terry Physical Therapy! 🍂
This Thanksgiving, we’re especially grateful for the wonderful patients who trust us on their wellness journey. Thank you for allowing us to be part of your path to better health! Wishing you and your loved ones a joyful, restful holiday filled with gratitude, laughter, and all the best that the season brings. 🧡
Warm wishes,
The Terry Physical Therapy Team
Exercise of the Month
Hip Abduction (Quadruped)
Begin on all fours, with wrists directly under the shoulder and knees directly under the hips. Engage your abdominals and slowly lift one knee out to the side, keeping your knee in line with the hip. Hold as instructed, then bring your knee back down to the floor. Repeat 3 sets, 10 reps each.
You Deserve to Feel Your Best!
Ready to continue your progress? Schedule your next appointment with Terry Physical Therapy today, and let’s get you back to feeling your best! Whether you’re recovering from an injury or maintaining your wellness, we’re here to support you every step of the way.
25 Year Anniversary!
In celebration of our 25th year in business, we made some changes to the clinic that we think you’ll appreciate. The Penitas clinic has been freshly painted on the exterior of the building. We’ve also added some new treatment tables that will make it easier for our patients to access.
In Mission, we have painted and installed new doors throughout the entire building! We’re also going to be adding new treatment tables to this clinic too! We always have our clients in mind as we strive to ensure a comfortable experience with everyone who comes through our doors. Thank you for your business.
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Tips for a Healthy Holiday Season
The holiday season is upon us, and getting wrapped up in the fun, festivities, and food is easy. While the joy of the season sparks a feeling of goodwill towards others, it’s also important to remember our physical well-being.
Keep yourself feeling your best to enjoy the holidays by following these three tips:
- Remember to Move: Prioritize exercise by taking a 20-minute brisk walk or doing a home workout. Movement can do wonders for your physical and mental well-being.
- Eat with Moderation: With tempting holiday treats all around, balance sweets with wholesome meals that include fruits, vegetables, and lean proteins.
- Mind Your Posture: Whether cooking, wrapping gifts, or working from home, being aware of your posture helps minimize back and neck pain.
Prioritizing your physical well-being helps you to be present and active in celebrating the holiday season with loved ones!
Here’s to a healthy, happy holiday season and a fantastic new year ahead!
You may be surprised to know that the functioning of our knees is directly linked to the strength and stability of our hip muscles. Our hip muscles play a vital role in maintaining the alignment and stability of the knee joint.
Hip-strengthening exercises enhance the knee’s support system, helping evenly distribute the forces that travel through it during daily activities. A strong hip musculature can help prevent the knee from adopting faulty movements and positions, often leading to pain.
Hip exercises can also help improve posture and alignment, which is vital in preventing knee strain and subsequent pain. At Terry Physical Therapy, we’ll guide you in adopting these exercises into your daily routine, a step towards a life marked by greater mobility and less pain.
Seeking Guidance at Terry Physical Therapy
We’ll guide you through the exercises that ensure you reap the maximum benefits while maintaining safety and efficiency. Our approach is always holistic, emphasizing the role of the hips as crucial players in alleviating knee pain and facilitating overall health and well-being.
Here are some highly effective hip-strengthening exercises that have been shown to lessen knee pain:
- Hip Bridges: The bridge focuses on enhancing the strength of the hip extensors (buttock muscles) to help provide better support to the knee structure.
- Clamshells: This exercise is effective in strengthening the hip abductor muscles. By lying on your side and opening and closing your legs like a clamshell, you work on the muscles that are essential in maintaining knee alignment.
- Side-Lying Hip Abductions: This exercise is a powerhouse in bolstering the hip muscles, primarily targeting the gluteus medius. This vital muscle aids in stabilizing the hips and knees. Engaging in this exercise can be a game-changer in alleviating knee pain.
- Quadruped Hip Extensions: Another fantastic exercise that strengthens the hip muscles and promotes a stable core, creating a well-balanced support system for your knees.
These hip-strengthening exercises can provide stability and support to the knee, potentially reducing the strain and consequent pain.
Taking the Next Step
Remember, the journey to wellness is an ongoing process, and we are here to walk with you every step of the way. Ready to take a step towards a brighter, pain-free future? Call Terry Physical Therapy today to get started!
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Meet Our Team
Administration
Marsha Terry
RN MSN- Administrator
Letty Rosales
Office Manager
Monica Gutierrez
Billing Manager
