Health & Fitness Newsletter by Mid-Michigan Physical Therapy Specialists
Health & Fitness The Newsletter About Your Health & Caring For Your Body
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 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. Here are easy ways for you to take care of your knees, avoiding arthritis and other joint problems:
with the best possible results. When a person can flex their knee past 120 degrees after a knee replacement, they get to be part of our ‘120 Club’ Here’s Linda’s story: “When I had my right knee joint replacement some timeago,myPTexperiencewithanother PTgroupwas not all that positive, while even after a year my knee was still quite stiff and painful. So when I decided to have my left knee replaced, I chose Mid-Michigan PT for my therapy. After just 12 sessions of PT, I have had very positive results. I can bend my left knee past 120 degrees (compared to 112 degrees for my right knee) and I now have full function and use of my knee. The team at Mid-Michigan PT are very friendly, professional and goal oriented which has helped me regain my quality of life. I would highly recommend Mid-Michigan PT!” - Linda Burton 3.Exerciseregularly.Whilethis isgoodforthewhole 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 suchas walking, running andother 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 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.
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.
Inside This Newsletter
• 3 Easy Steps To Healthy Knees • Patient Spotlight • Improving Sports Performance • Referral Club • Healthy Recipe
Our goal is to serve you with such a great experience that you: Thank the person who sent you here AND Refer people that you care about to us
PATIENT SPOTLIGHT Linda Is Now Part Of Our ‘120 Club’!
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Mid-Michigan is excited to announce another source to connect with our patients. We invite you to view and like our page on Facebook. We’d love to hear how physical therapy has impacted your life and how we can help even more!
Linda Burton with Wendy Klann, PTA (who helped her with her PT sessions) WeprovidePhysicalTherapy fordozensofpeopleafter knee and hip replacements every year. Our problem oriented approach which is individualized for every patient ENSURES that everyone will recover from these surgical procedures as quickly as feasible and
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“I Realized I Needed Help To Stay Active and Pain Free. ” IMPROVING SPORTS PERFORMANCE
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. 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.
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You Help Us, Help Others!
We want to thank those who refer their friends and family. This is the greatest referral because it means you trust us enough to take care of those important to you. As our token of appreciation we want to thank you with a $10 Target gift card and Membership in our Referral Club. We Want to Thank You For Helping Us To Serve The Community! Join Our Referral Club Today! Thank you so much to these people who referred a friend or family member during the month of March: Referral Club Members
REFER A FRIEND AND BECOME A MEMBER OF THE CLUB!
• Jill Hilla • Veronica French • Hollie Wess • Carol Banfield • Lori Thomas
• Traci Komaroni • Devin Norlin • Roger Brady • Kathi Kahl • Sharon Huff
THANK YOU!
PEOPLE’S CHOICE WINNERS Mid-Michigan Physical Therapy Specialists
Mid-Michigan Physical Therapy Specialists Physical Therapists Are TheMechanics Of Your Body!
People’s Choice Winner
Minor aches and pains are warning signals from your body to let you know something is not working properly. Don’t put off the pain until it’s too late. Come in today for a “Tune-Up.”
Take Care of Your Aches and Pains Before They Get Worse!
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HEALTHY RECIPE: Eating Right Never Tasted So Good!
QUINOA SALAD
14 INGREDIENTS • 12 cups water • 1 1/2 cups quinoa • 5 pickling cucumbers, peeled and cut into 1/4-inch cubes • 1 small red onion, cut into 1/4-inch cubes • 1 large tomato, seeded and diced
• 1 bunch Italian parsley leaves • 2 bunches mint leaves • 1/2 cup extra-virgin olive oil • 1/4 cup red wine vinegar • 1 lemon • 1 1/2 teaspoons salt • 3/4 teaspoon black pepper • 4 heads endive • 1 avocado
DIRECTIONS Bring the water to a boil in a large saucepan. Add the quinoa, stir once, and return to a boil. Cook uncovered, over medium heat for 12 minutes. Strain and rinse well with cold water, shaking the sieve well to remove all moisture. When dry, transfer the quinoa to a large bowl. Add the cucumbers, onion, tomato, parsley, mint, olive oil, vinegar, lemon juice, salt, and pepper and toss well. Spoon onto endive spears, top with avocado, and serve.
Copyright (c) 2006, Mary Sue Milliken and Susan Feniger
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REVEALED: 3 Special Ligamentous Knee Tests
Do you (or someone you know) suffer from pain, numbness or tingling in your knees? If you do and you are looking for natural and permanent relief, then here are some valuable tools to help you...
Hi Valued Client,
on your knee joint and the other on your ankle and moves your leg side to side. The posterior drawer test , which checks the posterior cruciate ligament. In this test, you lie on the table with your knee bent at a 90-degree angle and your foot flat on the table. Your physical therapist will put his or her hands around the top of your leg just below your knee and push straight back on your leg. The Lachman test , which checks the anterior cruciate ligament (ACL). In this test, while you lie on the table, your physical therapist will slightly bend your knee and hold your thigh with one hand. With the other hand, he or she will hold the upper part of your calf and pull forward. The Lachman test diagnoses a complete ACL tear. Based on the findings of your evaluation, your physical therapist will then develop a customized rehabilitation program to ensure a safe return to your desired activities.
When someone with knee pain is evaluated at our clinic, this is what they can always expect: A complete knee examination is always done for a knee complaint. Both of your knees will be checked, and the results for the injured knee will be compared to those of the healthy knee. Your physical therapist will also check that the nerves and blood vessels are intact. Your physical therapist will: Inspect your knee visually for redness, swelling, deformity, or skin changes. Feel your knee (palpation) for warmth or coolness, swelling, tenderness, blood flow, and sensation. Test your knee’s range of motion and listen for sounds. In a passive test, your physical therapist will move your leg and knee joint. In an active test, you will use your muscles to move your leg and knee joint. At the same time, your physical therapist will listen for popping, grinding, or clicking sounds. Check your knee ligaments, which stabilize the knee. Tests include: The valgus and varus tests , which check the medial and lateral collateral ligaments. In these tests, while you lie on the examining table, your physical therapist places one hand
CO-OWNERS Glenda Maines, PT, DPT, MEd, OCS John Dean, PT, DPT, MHS, OCS, SCS
If you have knee pain, we have also included on the back of this insert a Knee Pain consultation coupon. Call 517-545- 3200 to schedule an appointment. One of our PTs who specialize in knee pain will examine you and determine: • The cause of your knee pain. • If you need an MRI or x-ray (Luckily, usually not.) • What successful and natural treatment looks like for you. P.S. We need to limit this to the first 10 people to call because of our therapists’ schedules. If you need help, do not delay. This offer expires June 15th, 2017.
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Simple Exercises To Strengthen The Knees
QUAD STRETCH The quad stretch is a tremendous bang for your buck move that can be done just about anywhere. Got a chair? Good you can do this exercise. The beauty in this stretch is that it hits the front of the foot, ankles, shins, quads and knees. How it’s done: Sit on a standard chair sideways with your right side facing out and feet flat on the floor. Balance on the chair on your left buttock so that your right leg is outside of the chair leg. Hold the back of the chair with your left hand. Bend your right leg and grab onto your ankle with your right hand. Pull your heel back toward your butt, until your knee is pointed down at the floor. Hold the stretch for 10 to 20 seconds, then repeat on the other side. KNEE EXTENSION STRETCH Assessing and treating loss of knee extension range of motion is an important component of rehabilitation following any knee surgery or injury. There are many ways to treat loss of range of motion in the knee, however, proper assessment of range of motion is even more important. Allowing gentle, frequent, and progressive load to the knee is usually more tolerable for the person, especially those that are sore or guarded in their movements. How it’s done: While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Hold for 30 seconds. Alternate legs and repeat 5 times.
AN EXCLUSIVE OFFER TO HELP YOU STAY ACTIVE! To THANK YOU For Choosing Our PT Practice For Your Therapy
Call 517-545-3200 Today To Schedule Your Consultation!
• Do you suffer from knee pain when you first get of bed, or when you stand up after sitting for a long time? • Do your knees hurt after standing for an extended period of time? • Does your knee pain get worse as the day progresses? • Does climbing stairs hurt?
If you answered YES to one of more of these questions, don’t ignore your problem and don’t mask your problem by taking medication. Instead, take action today and avail of our FREE OFFER! *Note, this offer is limited to the 1st 10 callers! ( Offer Expires 6/15/17) This coupon can be given to a friend or family member to use!
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