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.
Wellness Expert Newsletter • We Can Help Improve Sports Performance • Exercise Essentials • Patient Results • Tips For Shoveling Snow
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. 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.
If you have hip or knee pain, let us help you get back to doing the things you love. Call Today! (801) 944-1209
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“Do You Need More Activity In Your Treatment Plan?” WE CAN HELP IMPROVE SPORTS PERFORMANCE
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. 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.
PATIENT RESULTS
I can say the hard work has paid off! “To start, I am going to where I ended. Danny has helped me so much with getting my hip back to where it isn’t the only thing I think of because of the pain I was having. My hip would wake me up almost every morning with burning pain. It was not a great way to start the day! After many weeks of PT, I can say the hard work has paid off. Danny has been very consistent in keeping me on track and knows what helped me. Much thanks for helping me!” - J.A. Enabledmy feet and legs to function smoothly on the narrow trails! “Completing moderate and steep hike to blood lake (where the lake is BELOW the trailhead) and Cardiff Pass without any foot pain the following day, is due to Brad’s instructions on how to do plantar fasciitis and calf stretching exercises. Doing the exercises daily and several calf stretches at the trailhead enables my feet and legs, to function smoothly on the narrow trails and handle loose rocks without slipping or losing balance.” -M.V.
OUR MISSION “To restore physical ability and bring out your inner athlete.”
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ARE YOU PREPARED FOR THE WINTER? Simple Tips For Shoveling Snow
Snow shoveling can lead to a number of health risks for many people, from back injuries to heart attacks. The following tips can help keep you safer when you set out to shovel: Warm up. Warm your muscles before heading out to shovel by doing some light movements, such as bending side to side or walking in place. Push rather than lift. Pushing the snow with the shovel instead of lifting can help reduce the strain on your body. Lighten your load. Consider using a lighter-weight plastic shovel instead of a metal one to help decrease the weight being lifted. Consider multiple trips. Consider shoveling periodically throughout the storm to avoid having to move large amounts of snow at once. Keep up with snowfall. Try to shovel snow shortly after it falls, when it is lighter and fluffier. The longer snow stays on the ground, the wetter it can become. Wet snow is heavier and harder to move.
Always consult your physical therapist or physician before starting exercises you are unsure of doing. Exercise Essentials Try this simple exercise to keep you moving...
HIP FLEXION AROM - BENT KNEE Stretches Hips. Strengthen your hip by first standing with good posture. Lift one leg up. Return to the start position with control. Alternate legs and repeat 5 times.
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New Year, New You Healthy Recipe ROASTED SWEET POTATO SOUP ith good posture Lift knee high
INGREDIENTS: • 4 pounds sweet potato • 6 tablespoons vegetable oil • Kosher salt • 4 medium carrots, diced • 1 medium onion
• 5 cloves garlic • 2 sprigs sage • 2 quarts low-sodium chicken stock • 1/4 cup orange juice • 1 tablespoon grated zest • 3/4 cup pistachios • 2 scallions
• 2 tablespoons mint leaves • Pinch cayenne pepper • 1/2 cup olive oil
DIRECTIONS: Preheat oven to 300°F. Toss sweet potato with 4 tablespoons vegetable oil and salt. Spread sweet potato on 2 rimmed baking sheets and bake for 1 hour. Increase oven temperature to 375°F and cook until sweet potatoes are tender and lightly browned around the edges, about 25 minutes. In a large pot, heat remaining 2 tablespoons vegetable oil over medium-high heat until shimmering. Add carrot, onion, garlic, sage, and a generous pinch of salt and cook, stirring, until vegetables are just tender. Add sweet potatoes and stock and bring to a simmer. Cook for 10 minutes until vegetables are very tender. Discard sage, if using. Add orange juice. Blend soup until smooth. Season with salt. In a mixing bowl, stir together pistachios, orange zest, scallions, mint, and cayenne pepper. Fold in olive oil and season with salt. Serve soup, spooning pistachio salsa on top. side - You should feel a stretch on the inside of your leg
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