Northern PT: 3 Powerful Steps to Stronger Hips and Knees

Newsletter

TO STRONGER HIPS AND KNEES 3

POWERFUL STEPS

• 3 Powerful Steps To Stronger Hips And Knees • Improving Your Sports Performance • Healthy Recipe • Free Injury Consultation

Newsletter

3

POWERFUL STEPS

• Improving Your Sports Performance • Exercise Essential • Healthy Recipe • Free Injury Consultation INSIDE

TO STRONGER HIPS AND KNEES

3. Exercise regularly. While this is good for the whole body, the knees especially need exercise to keep their cartilage healthy. The cartilage does not have much blood supply and requires its nutrition from joint fluid. Most of the joint fluid absorbs into the cartilage only through movement and compression of the knee. Therefore, it is important to do weight bearing exercise such as walking, running and other sports. However, if you have arthritis, it is advised to do more low-impact activities such as biking, elliptical machines, aquatic exercises, etc. Having a regular physical therapy checkup ensures that your joints are working at their peak performance. In addition, any problems will be discovered early, preventing the onset of arthritis and joint injury. If you do have arthritis or have had surgery, then a regular physical therapy check up is especially important. If your attention is on that sore knee, then it is time you called us for a free knee joint analysis. Talk to one of our expert physical therapists today and see how life can be with freely moving knees.

For many people, knee pain can be a way of life, limiting their ability to climb stairs, squat down to get something off the floor, enjoy long walks, shopping and a host of other daily activities. The knee joint is one of the most complicated joints in the body and has to bear up to 6 times your body weight with running or jumping. This incredible joint has to move over a million times each year and over 80 million times over a lifetime. This is also the reason why things can go wrong, causing injury and pain. Just like taking care of your heart, your joints need attention to maintain a healthy state. Here are easy ways for you to take care of your knees, avoiding arthritis and other joint problems: 1. Stretch your hamstrings, quadriceps and adductor muscles each day. By keeping these muscles flexible, the forces on your knee joints can be balanced, allowing your joint to bend, rotate and for your patella (kneecap) to track properly. 2. Keep the muscles around your hips and knees strong. Especially the gluteals and quadriceps muscles. Studies show that those adults, especially over 55 who have stronger gluteals and quadriceps, tend to have less back pain and more ability to do daily activities.

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IMPROVING YOUR

SPORTS PERFORMANCE

Free Tai Chi Monday nights at 6pm at NPT! Golden Ball Leaders take into consideration the ability and stamina of every participant. These gentle warm-up exercises and simple postures increase circulation and stamina, and can be done standing or sitting down; some people do a little of both. It is easy to accommodate individual needs. Golden BallTai Chi practice strengthens the body, calms the mind and lift the spirits. It is also a proven method to help develop better balance. The carefully designed Golden Ball postures of gently flowing motions encourage a natural release of tension and increase circulation. We feel more energized. This evidence-based system, used all over the world, improves health and in older adults usually helps our posture as natural flexibility is restored. Clinical tests point to the value of this exercise in aiding people to strengthen weakening of bones and improves coordination. Find out more at the following link! www.nekcouncil.org/wellness/ Joint Strength Incorporate strengthening exercises into your sports routines. This is especially important for runners and weekend warriors. A little strengthening exercising can go a long way to prevent sports injuries and soreness. The stronger your muscles are around your joints, the better ability you have to play and avoid injury. Joint Coordination You have an inherent sense of where your joints are in space (proprioception) and how they are moving in space (kinesthetic sense). This allows your brain to coordinate the muscle movements around your joints. By improving your balance and coordination with specific exercises, you greatly reduce the chance of injury and will enhance your sports performance. If you would like to enhance your ability to run, play sports and prevent injury, then talk to one of our physical therapy specialists today.

Whether you are a high school athlete or just like to exercise for fun, improving your body’s ability to exercise is a good challenge. While there are many different ways to train for your particular sport, including nutrition, we are going to focus on improving your joint performance and stability. This will allow you to run longer, cut faster, and throw better. Joint Stability Improve your sports ability through joint stability. When a joint is more stable, muscles can function better. For knees, ankles and hips try balance exercises on uneven surfaces such as foam or a folded towel. Try standing on one leg while doing small knee bends. Joint Flexibility Joints need to be flexible in order to move through their proper range and allow muscles to pull correctly. For many people who are runners, stretching must be done every day to maintain muscle and tissue elasticity. Dynamic stretching is often best, where the stretch is done in a moving fashion, such as in Yoga. This is different than a prolonged stretch.

Northern PT Events

Every Thursday morning from 6:30am - 7:30am our very own Jennifer Legacy-Gray, PT runs a Pilates class at Northern Physical Therapy. The cost for the class is $10.00. This class is for all abilities.

If you are interested please email Jesse Dimick at j.dimick@nvrh.org to reserve a spot!

Exercise Essential

Patient Success Spotlight

“Northern Physical Therapy is the happening place to get your therapy. I know no one says happening anymore, but it is a great place. The staff are top notch, they are knowledgeable, caring, funny (that’s important) and make you feel like part of a family. I haven’t been going there all that long, but in the short amount of time I have been going there they have made me feel hopeful, and I haven’t felt that in a long time. As a 3 time cancer survivor they take into account my physical limitations, without ever making me feel pitied. Plus they play really great music while you are there and who doesn’t love that. I highly recommend them.” “...in the short amount of time I have been going there they have made me feel hopeful, and I haven’t felt that in a long time.”

Great For Runners

GLUTE BRIDGE WITH MARCHING Begin on your back with feet about 12 inches from your bum and hands by your sides with palms up. Press your heels into the ground and lift your pelvis up until your knees, pelvis, and shoulders form a straight line. Hold your bridge while you lift your right knee toward your chest, until your hip is at 90 degrees. Return the heel to the floor and lift the left knee.

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Mexican Cauliflower Rice Skillet

Come Back In For An Evaluation Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, you can choose the physical therapy practice you want! Come back to Northern Physical Therapy for a consultation today!

INGREDIENTS • 1 lb ground beef • 1/4 medium onion diced

• 1/2 red pepper diced • 3 tbsp taco seasoning • 1 cup diced tomatoes • 12 ounces cauliflower rice • 1/2 cup chicken broth • 1 1/2 cups shredded Cheddar cheese or Mexican Blend

Good For A FREE Injury Consultation Beat Aches & Pains!

Mention or bring in this coupon for a FREE Consultation with one of our physical therapy specialists! • Recent injury • Nagging aches and pains at work • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties while working

DIRECTIONS In a large skillet over medium heat, brown the ground beef until almost cooked through (just a little pink). Add the onion and pepper and continue to cook until no longer pink. Stir in the taco seasoning. Add the tomatoes and cauliflower rice and stir to combine. Stir in the broth and bring to a simmer. Reduce the heat to medium low and cook until the cauliflower rice begins to soften (8 to 10 minutes for frozen). Sprinkle the skillet with the cheese and cover. Let cook until the cheese is melted, 3 or 4 minutes. Remove from heat and top with your favorite toppings like sour cream, avocado, and chopped cilantro.

CALL TODAY! (802) 626-4224

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