Empower: 3 Easy Steps To Healthy Knees

Health & Fitness TheNewsletter About Your Heal hAndCaring For Your Body

Getting to Know the Empower Physical Therapy & Fitness Staff RAMESHSRINIVASAN, PHYSICAL THERAPIST

Ramesh has his Bachelor’s Degree in Physiotherapy from Madras University and his Master’s in Orthopedic Physical Therapy from the University of Indianapolis. He has 25 years of experience as a Physical Therapist, with knowledge in treating orthopedic conditions and sports/ athletic injuries, myofascial neurological, geriatric and vestibular dysfunction. Ramesh also brings a strong knowledge in implementing and administering

physical therapy programs in outpatient clinics and community programs. When Ramesh is not working, he enjoys photography and spending timewith his family. Call In &Win! Find out how to get a chance to win a $20 gift card! Details Inside!

Health & Fitness The Newsl tter About Your Health And Caring For Your Body

Inside:

• 3 Easy Steps To Healthy Knees

• Improving Sports Performance

• Service Spotlight

• Patient Success Spotlight

Run Knee Pain Free! 3 EASY STEPS TOHEALTHY 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 healthystate.Hereareeasyways foryou to takecareofyourknees,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 glutealsandquadricepsmuscles.Studiesshow that thoseadults,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. Havingaregularphysicaltherapycheckupensuresthatyour jointsareworking at theirpeakperformance. Inaddition,anyproblemswillbediscoveredearly, 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 freeknee jointanalysis.Talk to oneof our expertphysical therapists today and see how life can be with freely moving knees.

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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,musclescan functionbetter. Forknees,anklesandhips trybalance exercisesonunevensurfacessuchas foamora folded towel.Trystanding on one leg while doing small knee bends. Joint Flexibility Joints need to be flexible in order to move through their proper range and allowmusclestopullcorrectly.Formanypeoplewhoarerunners,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 Youhavean inherentsenseofwhereyour jointsare inspace(proprioception) and how they are moving in space (kinesthetic sense). This allows your braintocoordinatethemusclemovementsaroundyour 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. empowerptandfitness.com

WIN A $20 TARGET GIFT CARD

KNEE EXTENSION While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Hold for 30 seconds and repeat 5 times. Relieve Knee Pain In Minutes Try this movement if you are experiencing knee pain.

I SPY EDITION Call IN & Win!

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HOW TO ENTER OUR DRAWING! You could be the winner of a $20 Target gift card! Find six gum balls in the image below and call in the correct answer in order to be placed in our drawing!

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Think Empower PT & Fitness First

Patient Success Spotlight

“Empower’s physical therapy and LSVT Big treatments have helped get my life back together. I no longer have any pain in my shoulder, neck or back which allows me to do daily household activities much easier than before. I am able to walk further, faster and better and I was able to wash my truck for the first time in a year and a half! You don’t realize how much you take for granted when you can’t do it at all! Thanks Empower!” - Trevor G. No crutches and walking up stairs! THIS CAN BE YOU! CALL TODAY TO SCHEDULE YOUR APPOINTMENT! METROPOLITAN PARKWAY (586) 228-7000 HALL ROAD (586) 868-7000

Why You Need To Come Back In For Another Check Up: • Move without pain • Bend and move freely • Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle

TAKE CARE OF YOUR ACHES & PAINS BEFORE IT’S TOO LATE!

Service Spotlight

Features of Empower Physical Therapy:

Aquatic therapy provides an “unloading” of weight bearing joints of the spine, knee, and hips due to the buoyancy of the water. It reduces the force of stress placed on the joints and helps to improve movement and balance. Overall, aquatic therapy can help to improve muscle tone, postural awareness, endurance, cardiovascular function,circulation,flexibility, range of motion, balance, coordination and quality of life. Hydro Track Underwater Treadmill

Cost Effective Non-invasive Safe & Natural State-of-the-art Facility

We can help you: Be more productive at work. Walk farther. Prevent further injury. Have more energy. Put a spring in your step.

METROPOLITAN PARKWAY (586) 228-7000

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