FyzicalHazleton: 3 Easy Steps To Healthy Knees

2020

THE

NEWSLETTER

BUILDING HEALTHY KNEES IS AS EASY AS 1, 2, 3!

INSIDE OUR NEWSLETTER: • Improving Sports Performance • Relieve Knee Pain In Minutes • Patient Success Spotlight • Healthy Recipe

• Keeping Your Health In Mind!

2020

THE

NEWSLETTER

TAKE A RIDE TOWARDS KNEE PAIN RELIEF

Whether you have pain or have been suffering for a long time, seeing a physical therapist at FYZICAL Therapy & Balance Centers of Hazleton can help you return to a more active and pain-free life. Give us a call at (570) 501-1808 today! • 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.

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 healthy state. Here are easy ways for you to take care of your knees, avoiding arthritis and other joint problems: • 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. • Keep the muscles around your knee strong. Especially the adductor and quadriceps muscles. Studies show that those adults, especially over 55 who have stronger quadriceps, tend to have less back pain and more ability to do daily activities.

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IMPROVING SPORTS PERFORMANCE

Whether you play recreational sports or just like to exercise for fun, improving your body’s ability to exercise is a good challenge. While there aremany 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. 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 tomove through their proper range and allow muscles to pull correctly. For many people who are runners, stretching must be done everyday 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. This is especially important for runners andweekend warriors. A little strengthening exercising can go a longway 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. 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, sports and prevent injury, then talk to one of our physical therapy specialists today.

Call us today to schedule an appointment!

CREAMY THAI CARROT & SWEET POTATO SOUP

INGREDIENTS • 1 tbsp coconut oil • 2 cups chopped yellow/sweet onion • 2 cloves garlic, minced • 1 tbsp minced fresh ginger • 2 tbsp red curry paste • 4 cups low-sodium vegetable broth, plus more if needed •¼ cup raw almond butter or peanut butter

• 3 cups diced peeled carrots • 3 cups diced peeled sweet potatoes •½ tsp fine-grain sea salt • Freshly ground black pepper •Up to ¼ tsp cayenne pepper (optional, if you like spice) For Ganish: •Minced fresh cilantro • Fresh lime juice

DIRECTIONS In a large pot, melt coconut oil over medium heat. Add onion, garlic, and ginger and sauté for 5-6 minutes until onion is translucent. Stir in curry paste. In a small bowl, whisk together some of the broth with almond butter until smooth. Add mixture to pot, along with carrots, sweet potatoes, salt, and remaining vegetable broth. Stir until combined. Bring soup to a low boil over medium- high heat and then reduce heat to medium-low. Cover and simmer for 15-20 minutes. Ladle soup carefully into a blender. You will likely have to do this in a couple of batches, depending on the size of your blender. Being careful to avoid hot steam from the lid, blend on low and slowly increase speed until soup is completely smooth. Season with salt and black pepper to taste. For more spice, add ¼ tsp cayenne pepper, and blend again. Ladle soup into bowls and top with minced cilantro, a squeeze of lime juice.

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PATIENT SUCCESS SPOTLIGHT

TELEHEALTH: SERVING YOU IN THESE TROUBLING TIMES

FREE 20 MINUTE CONSULTATION CALL TO SCHEDULE TODAY! (570) 501-1808 • Post-surgical rehab • Respiratory issues • Sports medicine/athletic training • Fibromyalgia, Parkinson’s Disease, and other chronic conditions • Injury rehab • And much more Begin telehealth services today. We understand that we are in the midst of stressful times, and that there will likely be more ahead. At FYZICAL, we want you to know that we are here for you. We genuinely care about the health of each and every one of our patients, which is why we believe telehealth services are the best course of action for the time being. In light of the COVID-19 pandemic that has been causing numerous health care facilities to shut down, we as medical professionals are diligently trying to serve our patients in the best ways possible without risking the spread of this disease. Because of this, telehealth services are the best possible option for us at this time. By providing care for our patients virtually, as opposed to in person, we are able to keep both our patients and PT providers safe. For more information on our telehealth services and how they may benefit you, feel free to call us at (570) 501-1808, schedule a telehealth appointment on our website! What is telehealth? Essentially, it is a way for us to make sure that our patients are still receiving the highest possible quality of care they need from a remote location. Telehealth services can be accessed via your smartphone or computer, and you will be able to perform your PT treatments from the comfort of your own home during this quarantine. You will also be able to track your progress and see how you are improving throughout your treatments – without coming directly to our clinic. At any point you can also message one of our physical therapists to ask questions or get advice about your condition. That being said, there are numerous conditions that can still be treated and improved via telehealth services, including, but not limited to: • Arthritis pain • Back pain • Headaches/migraines

“Highly recommend this gym.” “The gym is always clean and the staff is super friendly and informative. Highly recommend this gym to anyone looking to get in shape.” - Melissa D.

Relieve Knee Pain In Minutes Try this movement if you are experiencing knee pain.

KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Hold for 30 seconds. Stretches Knees www.simpleset.net

Limited to the first 25 callers. Expires 06-30-20

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