For many people, knee pain can be a way of life, limiting their ability to climb stairs, squat down to pick up something, enjoy long walks, shopping and a host of other daily activities. 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 when 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.
Health & Fitness
The Newsletter About Physical Therapy & Personal Training
DOYOUHAVE TROUBLEWITHUNSTEADY KNEES? 3 Easy Steps to Healthy Knees
For many people, knee pain can be a way of life, limiting their ability to climb stairs, squat down to pick up something, enjoy long walks, shopping and a host of other daily activities. 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
(continued inside)
INSIDE: • 3 Easy Steps to Healthy Knees • Healthy Recipe • Patient Spotlight • Exercise Essentials
Health & Fitness The Newsletter About Physical Therapy & Personal Training
Easy Steps To Healthy Knees
when 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 the joint to bend, rotate and help your patella (kneecap) to track properly. 2. Keep the muscles around your hips and knees strong, especially the gluteal and quadricep 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.
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 less 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. Fit4LifeTampa.com
If you are experiencing knee pain, Fit 4 Life has a 95% success rate! Schedule an appointment today with the best quality therapist in Florida!
IMPROVING SPORTS PERFORMANCE 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 allowmuscles 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. 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.
ATTENTION HEALTHY LIFESTYLE SEEKERS Mention or Bring in This Coupon Today For
2 FREE SESSIONS for any new training client
FREE CONSULTATION for any new therapy patient
OR
17419 Bridge Hill Court Tampa, FL, 33647 P: (813) 907-7879
DO I NEED A PRESCRIPTION TO START PHYSICAL THERAPY? No, you don’t. Although we see many patients sent directly by their physician, in the state of Florida, a licensed physical therapist may begin the physical therapy process by performing a full physical therapy evaluation. We will verify benefits for you so that you can get started right away.
Offer valid for the first 25 people to schedule.
Patient Spotlight
Hear What Our Patients Had To Say! “Caring, exceptional people!” “Fit 4 Life is more than a business. The entire staff cares about each person that comes through their doors. The emphasis is always on patient centered care. I have had a series of physical issues over 3 years due to a variety of reasons (knees, lower back, hip). Each time it was suggested that physical therapy be tried first before the surgery route. I’m happy to report each time PT worked and surgery taken off the table. Their proven techniques of strength training to build muscle to support weaken areas has clearly worked for me. I am virtually pain free, my balance is aligned, I don’t need a cane or pain medications. Gaining strength through PT and then transitioning to Fit 4 Life’s physical training program has me on track for being in the best physical condition than I have been in over 40 years. I cannot say enough wonderful things about the staff from the front office, therapists and assistants, trainers and back office staff. You will be well cared for by genuine caring people. Thank you Travis and your entire caring staff!” – Anna J.
Staff
Spotlight
Gina Postigo Billing Department
“Hi, my name is Gina, I’m originally from Peru. I’ve been living in Florida for almost 16 years and I love it. I obtained my Accounting Degree at Hodges University. I’m convinced that you enjoy what you do when you work with the right team. I’m happy to work for Fit4life and work as a team. Team work is the dream work! Our patients are always first. I’m here to assist you and help you with any questions. Welcome to Fit4Life! We are looking forward to working with you.”
CALL TODAY TO SCHEDULE A FITNESS, PT, OR HEALTH SESSION! 813-907-7879
Healthy Recipe
Eating Right Never Tasted So Good! CHICKEN, SWEET POTATO, AND BLACK BEAN STEW AUTHOR: ELIZABETH LINDEMANN • PREP TIME: 5 MINUTES • COOK TIME: 25 MINUTES • TOTAL TIME: 30 MINUTES • YIELDS: 4-6
This chicken, sweet potato, and black bean stew is healthy, slightly smoky, and slightly sweet. It’s packed with nutrients, gluten-free, grain-free, and absolutely delicious! Plus, you can make it in about 30 minutes.
INGREDIENTS: • 2 tablespoons olive oil
• 1 heaping teaspoon smoked paprika • salt and pepper, to taste • 2 small-medium sweet potatoes, diced (about 3-4 cups total) • 2 cups cooked shredded chicken (such as rotisserie) • 2 tablespoons chopped fresh parsley, plus more for garnish 4. Use a potato masher (or immersion blender) to mash the soup a few times to thicken it up a bit. 5. Turn the heat off and add the chicken and parsley. Stir and allow to sit for a minute or so to make sure the chicken gets warmed through. 6. Serve hot garnished with extra fresh parsley.
• 1 large onion, diced • 4 cups chicken broth • 1 14-oz. can (small can) fire roasted diced tomatoes • 1 15-oz. can (small can) black beans, or 1.5 cups cooked black beans, drained and rinsed DIRECTIONS: 1. Saute the onion in olive oil in a large pot over medium high heat until soft (2-3 minutes) 2. Add the chicken broth, tomatoes, beans, smoked paprika, salt, and pepper. Bring to a boil. 3. Turn the heat to low and add the sweet potatoes. Simmer until sweet potatoes are cooked through, approximately 15 minutes (depending on how small you cut them). NOTES: • To make this Paleo/whole30 compliant, omit the beans. • To make this vegetarian/vegan, omit the chicken and use vegetable broth in place of the chicken broth. • For a little spiciness, add a little bit of cayenne pepper with the smoked paprika.
• Freeze the leftovers in an airtight container or bag for up to 6 months. • If you don’t already have cooked chicken, poach raw chicken in boiling water while you are preparing steps 1-4 for about 20 minutes. Shred with two forks and add to stew during step 5. • To make this meal go even further, serve it over a grain like brown rice or quinoa.
**Recipe/Photo Credit: https://www.bowlofdelicious.com/2016/09/27/chicken-sweet-potato-and-black-bean-stew/
Exercise Essentials
Try these exercises to get you moving... Knee Extension Sit in a chair with good posture. Straighten your knee as much as you can, then relax your knee back to the start position in a controlled manner
Relieves Knee Pain
Knee Flexion - AROM Stand tall, unsupported. Bend one knee, drawing your heel back and up toward your buttock. Lower your foot slowly to the floor. Repeat 5 times.
Builds Knee Strength
Exercises copyright of
www.simpleset.net
Always consult your physical therapist or physician before starting exercises you are unsure of doing. Think Fit 4 Life FIRST Why You Need To Schedule An Appointment With Our Physical Therapists or Personal Trainers: � Move without pain � Bend and move freely � Balance confidently & securely It’s Never Too Late To Get Fit & Active!
� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle
Fit4LifeTampa.com
Page 1 Page 2 Page 3 Page 4 Page 5 Page 6Made with FlippingBook flipbook maker