Newsletter by Advantage Physical Therapy
NEWS LETTER www.AdvantageSportsTherapy.com Advantage-Physical-Therapy GET BACK ON YOUR FEET WITH ANTERIOR KNEE PAIN RELIEF DISCOVER RELIEF WITH PHYSICAL THERAPY
WE ARE STILL OPEN! We continue to be open following all safety protocols, patients should call now to get the appointment times they need.
INSIDE: How Can Physical Therapy Help Treat Anterior Knee Pain? Patient Success Spotlight • Exercise Essentials • Healthy Recipe
NEWS LETTER www.AdvantageSportsTherapy.com Advantage-Physical-Therapy
GET BACK ON YOUR FEET WITH ANTERIOR KNEE PAIN RELIEF
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Over 50 million Americans deal with some sort of knee trouble, as the knees are the second most common injured joint. Therefore, it is essential to know what you can do to prevent knee troubles from even starting. Anterior knee pain is a common type of knee pain that develops in the front and center of the knee. Some common symptoms of anterior knee pain include stiffness, muscle weakness, and difficulties walking, especially when climbing stairs or squatting. It is also common for the knee to “catch” or “lock” with anterior knee pain during certain activities, hindering movement. Most all knee pain can be attributed to one of the following issues: • Poor muscle strength. • Imbalance of muscular strength, with some muscles feeling weaker and others feeling stronger. • Poor muscle coordination. • Poor biomechanics of walking and/or running. • Lack of flexibility. Many anterior knee pain conditions can be fixed with surgery; however, by consultingwith a physical therapist early on, you canmanage your symptoms and avoid the need for an invasive surgery. Current literature suggests that
conservative management focused on promotion of strength and dynamic stability is just as effective, if not more so, in short- and long-term relief, as compared to surgery for anterior knee pain. What should I do if I experience anterior knee pain? Many people try to push through the pain that they feel. However, this can actually cause an issue to worsen and become more problematic. Sharp or dull pain in the knee should be paid attention to and not pushed through. While exercising, it is also important to make sure you are doing adequate warming up prior to exercising as muscles and tissues require internal lubrication to work properly. Warming up brings natural fluids to the area to help with lubrication, improving elasticity and function. In addition, make sure to properly stretch after exercising to ensure that flexibility is maintained.
Redmond: (425) 883-9630
Sammamish: (425) 883-9631
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7525 166th Ave NE Ste D225 Redmond, WA 98052 Phone (425) 883-9630 Fax (425) 250-0575
22717 SE 29th Street Ste D100 Sammamish, WA 98075 Phone (425) 883-9631 Fax (425) 250-0575
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INSTRUCTIONS:
1. Open your smart phone to the camera app 2. Center the QR code above in the frame (this will take you directly to our Facebook Review pages) 3. Tell us how we’ve done!
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Anterior knee pain can present itself in people who live both sedentary and active lives. It is common for patients experiencing anterior knee pain to report stiffness and fullness deep within the knee with bending motions. Common activities that lead to and exacerbate these symptoms include: • Prolonged sitting. • Going up and down stairs. • Squatting. • Prolonged walking/running. Catching and locking of the knee can also lead to pain with rotational movements at the knee. If the knee catches and/or locks during your orthopedic testing at your initial appointment, that could be an indication that your pain may be originating from the meniscus. Additional indications that physical therapy intervention is needed include difficulty performing certain functional tests, including difficulties with squatting, step up/down exercises, and single leg balance. If you have been living with recurring knee pain or discomfort that has lasted for more than 3 days, it is in your best interest to see a specialist. At Advantage Physical Therapy, our physical therapists are experts in joint movement and function. Your physical therapist will conduct a thorough evaluation of your movement, walking patterns, strength, joint mobility, patella tracking, and proprioception, in order to get to the root cause of your anterior knee pain and treat it accordingly. An individualized treatment plan will be created specifically for you and your unique needs, so you can get back to living a pain-free life as quickly as possible. EXERCISE ESSENTIALS Always consult your physical therapist or physician before starting exercises you are unsure of doing. SHORT ARC QUAD Place a rolled up towel or object under your knee and slowly straighten your knee as you raise up your foot. Hold for 3 seconds then lower. Repeat 10 times on each leg. HOW CAN PHYSICAL THERAPY HELP TREAT ANTERIOR KNEE PAIN?
Are you ready to kick your anterior knee pain to the curb? Contact Advantage Physical Therapy today to get started.
Patient Success Spotlight “My favorite part of PT was all of the exercises I got to do!” “My name is Emmett and I am 7 years old. I saw Justin after I broke my collar bone. My favorite part of PT was all of the exercises I got to do! Also Justin was really nice!”
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STAFF SPOTLIGHT: JUSTIN GALE, PT, DPT, ATC
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Justin Gale, PT, DPT, ATC graduated with his Bachelors of Science in Athletic Training from Mars Hill University and a Doctorate in Physical Therapy from Campbell University in Buies Creek, NC. During his time at Mars Hill and Campbell, Justin worked with multiple collegiate sports teams through athletic training coverage and community care clinic for injury prevention, sports performance, and rehabilitation. This education tied to clinical application provided him
with a great background in treating orthopedic and sports injuries. Justin also continued his athletic career in swimming at Mars Hill University. Justin enjoys spending his free time with his wife Jessica, swimming, running, cycling, and exploring.
SPICED OATMEAL AND APPLE BARS
INGREDIENTS • Cooking spray • 2 1/2 cups old-fashioned oats • 1/2 cup all-purpose flour • 1 tsp baking powder • 1 1/2 tsp ground cinnamon • 1/4 tsp salt • 2 large apples, peeled, cored, and finely chopped • 1 cup apple cider • 1/2 cup packed dark brown sugar • 1 large egg, beaten
DISCOVER MORE ABOUT ADVANTAGE PT ON FACEBOOK! Read about our patient successes, meet our team, learn new home exercises, discover new ways to social distance and enjoy Washington, and more! 1. Open your smart phone to the camera app
• 3 tbsp butter, melted • 2 tsp vanilla extract
DIRECTIONS Preheat oven to 350°F. Line a 9x13-inch baking pan with parchment paper and coat paper with the cooking spray. In a medium bowl, combine the oats, flour, baking powder, cinnamon, and salt. Add the apples to a large bowl with the apple cider, brown sugar, egg, butter, and vanilla. Stir to combine. To large bowl, slowly stir in dry ingredients until incorporated. Transfer mixture to baking pan. Place another sheet of parchment on top of mixture and press down firmly into an even layer and into corners. Remove top piece of parchment. Bake 30–35 min., until golden brown. Let cool and use parchment paper to lift from the pan. Cut into 16 bars and store in a sealed container.
2. Center the QR code above in the frame (this will take you directly to our Facebookl Page)
Source: https://www.savoryonline.com/recipes/208591/spiced-oatmeal-and-apple-bars
Redmond: (425) 883-9630
Sammamish: (425) 883-9631
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