The Health and Fitness Newsletter by Advanced Physical Therapy.
HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body
“Are Your Knees Getting Bigger?” A TELLTALE SYMPTOMOF ARTHRITIS
Have you noticed in recent years that your knees seem to be getting bigger? Is this correlated with more popping, grinding or even pain when you bend, squat or kneel? This can be a sign of advancing stages of arthritis. The knees have two main fat pads, which reside just above and below the kneecap. These help to cushion the knee and assist with lubricating fluid flow around the joint. With arthritis, inflammation in the joint causes the fat pads to gradually thicken, choking the joint fluid flow. This leads to a vicious cycle of decreased lubrication, more wear, pain, and swelling. (continued inside) LOOK INSIDE FOR A FREE KNEE PAIN SCREENING!
• A Telltale Symptom Of Arthritis • 6 Simple Steps To Make Your Knees Feel Great • Patient Results • Ideal Protein Is Moving To A Store Front
HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body
“Experiencing Grinding In The Knees?” A TELLTALE SYMPTOMOF ARTHRITIS
Will I need surgery for my knees? The good news is that recent studies show 60-70% of knee osteoarthritis patients can avoid surgery by getting PT first (1). In fact, surgery should always be considered as a last resort after conservative measures have been tried. Furthermore, physical therapy is actually 40 times less expensive than a total joint replacement! (2) Improve your joint lubrication A physical therapist can actually help the lubrication in your joints through improved joint motion, strength, balance and coordination. The better lubricated your knee joints, the less friction and wear occur, reducing inflammation and pain. During knee treatments, our therapists work to improve your patella (kneecap) and joint mobility. This improves the mobility of the tissue around the joint, especially the fat pads. This in turn, leads to impruved blood flow, joint lubrication and decreased swelling. The result is fast pain relief, improved motion, strength, and abilities to do physical activities. Walking, bending, jumping and squatting can then be done without pain. Put your knees on the right path to health with a visit to your physical therapist. If your knees are feeling tight, stiff, weak, or are just starting to bother you, come see us, before it becomes a REAL problem. Call us today and talk to your physical therapist about your knees. (1). Katz JN, Brophy RH, Chaisson CE, et al. Surgery versus physical therapy for a meniscal tear and osteoarthritis. N Engl J Med. 2013 (2). http://www.healthline.com/health/total-knee- replacement-surgery/understanding-costs#1
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Look inside to learn more about our programs and say good-bye to knee pain and return to a pain-free, active lifestyle!
6 Simple Steps To Make Your Knees Feel Great
Knee pain doesn’t have to slow you down. There are many ways to naturally relieve knee pain, and get your joints moving the way they should. Here are some tips to help your knees feel great: 1. Stretch your inner thighs – The adductor muscles on the inner thighs can tighten over time. This increases the pressure on the inner aspect of the knee. Try this stretch; in standing with your feet apart, keep one foot flat on the floor, then lean away bending the opposite knee. Feel the stretch on the inner thigh, but be gentle! Hold for a good 30 seconds and repeat 3-5 times in a row on both sides. 2. Get your kneecap moving – Freely moving patellas (kneecaps), are a sign of good knee health. In a sitting position with your leg out straight, hold onto your kneecap and gently push it down towards your toes and back up towards your head. This should not hurt! Repeat 10 times each direction and then do side to side. Repeat 2-3 times in the day. 3. Strengthen your hip and quadricep muscles – Do exercises to strengthen the outer hip and your gluteus muscles. The stronger your hips are, the better supported your knees are. In addition, doing knee extension exercises while sitting helps to strengthen the quadriceps muscles, which help to support the knee joints. Talk to your physical therapist about which exercises are right for you. 4. Go walking – Sitting for prolonged periods leads to stiffening and weakening of the whole body, especially the lower legs. Try to get out and consistently walk 20-30 minutes a day. Start with a time that you can tolerate and never push through pain. 5. Ice and heat – Heat helps with circulation flow, and feels great to soothe arthritic knees. A hot soak in the bath can go a long way to soothing aching knees. However, if your knees tend to swell after being on your feet for too long, use an icepack wrapped in a pillowcase for about 10-15 minutes. This reduces inflammation; be sure to check your skin regularly to make sure it does not get very red.
6. Get a regular physical therapy checkup – Think of your physical therapist as the mechanic for your body. Give your knees and body a regular checkup. We evaluate the movement of your joints and prevent problems before they really begin to develop. Regular visits to your physical therapist can make a difference in the long-term health of your knee joints, and keep you from spending a fortune on more expinsive and invasive procedures.
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Do you want a natural solution to improving your health? Gain your freedom from pain medication and avoid costly surgery with physical therapy!
We can help you: Naturally relieve stiffness and swelling. Prevent aches and stiffness. Be more active with your friends and family.
Have more energy. Feel better at work.
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Mention or Bring in This Coupon Today For a FREE Knee Pain Screening
Offer valid for the first 25 people to schedule. Expires 11-30-17. CALL TODAY: (316) 283-7187
Patient Results
Exercise Essentials Try these pain relief exercises:
Relieves Knee Pain
QUAD SET While lying or sitting with a small towel rolled under your ankle, tighten your top thigh muscle to press the back of your knee downward towards the ground. Hold for 30 seconds and repeat 6 times.
I have a good range of motion!
“Before therapy, I had to use my cane and the pain in my knee was a 7 out of 8 on the pain scale. The pain in my back and hips was also a 7 out of 8. I could barely bend my knee and everything hurt. Since therapy, I have good range of motion and almost a 1 on the pain scale. I guess what I would summarize is, I have learned so much! The ladies worked so hard to figure out all my issues and have helped create a plan for me. I had a great experience here!” - J.B. I am walking without pain on my left knee! “Before therapy, I needed strength and mobility in my left knee after a total replacement. Since therapy, I am walking without pain on my left knee. The bend in my knee is good. I chose to return to Advanced Physical Therapy because of excellent results before with other issues. Thank you APT!” N.E. I can continue with races! “Before therapy, I was not able to bend as much as needed. I also had pain when working certain movements. Since therapy, I feel like I know where to go from here with working out. The staff made sure to give me good strengthening exercises so that I can continue with races.” - A.M.
Strengthens Knees
PRONE HIP EXTENSION While lying face down with your knee straight, slowly raise up your leg off the ground. Hold for 15 seconds and repeat 5 times.
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