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.
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N E W S L E T T E R
Powerful Steps to STRONGER Hips & Knees
See Inside
• Improving Sports Performance • Success Stories • A Exercise To Strengthen Legs • Have You Met Your Deductible? • Seasonal Recipe
clintoncountymedicalcenter.com
N E W S L E T T E R
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Powerful Steps to STRONGER Hips & Knees
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 more low-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 checkup 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: 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
If you’re suffering from pain, call us at 989.224.3000 (ext. 625) or visit ccmcphysicaltherapy.com 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. 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. Improving Sports Performance 5 4 5 2 7 2 3 8 6 4 2 1 7 9 5 7 3 2 1 4 5 8 2 9 4 7 8 9 8 6 5 9 http://1sudoku.com n° 229777 - Level Medium 7 3 9 6 1 6 2 8 9 4 3 4 8 2 5 4 3 9 6 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. Are you letting your pain hold you back? Call Clinton County Physical Therapy to schedule your appointment today!
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HAVE YOU MET YOUR DEDUCTIBLE?
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http://1sudoku.com
n° 228310 - Level Medium
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IF YOU'VE MET YOUR ANNUAL INSURANCE DEDUCTIBLE, YOU COULD QUALIFY FOR PHYSICAL THERAPY AT NO COST TO YOU! An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likelytohavea$0balanceremainingontheirout-of-pocketexpenses.Thismeansthat thecostofphysicaltherapycouldbeminimalorcompletelycoveredbythepatient’s insuranceplan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2020. Have you undergone surgery recently? Call us today at 989.224.3000 (ext. 625) to schedule an appointment with one of our physical therapists. We’ll guide you to affordable treatments that will place you one step closer to pain relief.
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SUDOKU PUZZLE Fill in each blank square so that each of the nine blocks contains all the numbers 1-9 within its squares. Each number can only appear once in a row, column or box. 3 8 1 3 7 6 2 9 4 9 7 2 7 3 5 7 4 3 1 http://1sudoku.com n° 28718 - Level Medium Play on your mobile these puzzles and find their solutions by flashin n° 229777 n°222047 n° 228310 2 6
“I had pain in both knees while training for my first 5K. Therapy at CCMC PT was a good challenge, but overall beneficial. My knees feel stronger and more flexible–I had no idea just how tight and weak my legs were before coming here! I learned a lot and was able to improve to the point where I am now confident to start running again. I would absolutely recommend CCMC PT to others– they sincerely want the best for you and your recovery. They are true professionals and overall good people!” - Krysta K. “I came here with an ACL tear, and the physical therapists listened to and addressed all my worries. After voicing my concerns about my recovery time, they taught me new things to help me recover faster, and I am now able to use my knee without worrying about injuring it again. The staff here are flexible, helpful, kind, and encouraging!” - Lacie E. “I came to CCMC PT for pain throughout my right thigh and hip. My treatment here was pleasant and helped me realize that I need to stay active in order to stay pain-free. The staff and environment here are a great experience!” - Tom I. SUCCESS STORIES Hear What Our Patients Are Saying Print sudoku http://1sudoku.com 4 7 1 6 8 1 9 8 5 3 4 9 1 4 9 2 5 3 8 8 3 4 6 1 9 3 5 9 2 6 http://1sudoku.com n° 222047 - Level Medium 3 2 4 1 8 4 5 7 6 8
EXERCISE ESSENTIALS Try this simple exercise to help keep you moving...
www.simpleset.net
RUNNER’S STEP Stand in front of a box or step that is below the level of the knee. Step up onto the box and bring the opposite leg up towards your chest. Lower your leg down in a controlled manner. Repeat 6-10 times, alternating legs.
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If you’re suffering from aches and pains and think you may benefit from physical therapy, call 989.224.3000 (ext. 625) or visit ccmcphysicaltherapy.com today! 6 1
SEASONAL REC I PE 6 1 2 8 5 http://1sudoku.com n° 26328 - Level Medium 5 2 6 4 9
Pumpkin Pie Oatmeal
INGREDIENTS • cooking spray, butter or coconut oil • 1 cup steel-cut oats • 2 ½ cups water • 1 ½ cups unsweetened almond milk • 1 cup pumpkin
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• 3 tbsp maple syrup • 1 tsp vanilla • 1 tsp pumpkin pie spice • 1/2 tsp cinnamon • ¼ tsp salt
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DIRECTIONS Coat your slow cooker with cooking spray, butter or coconut oil. Add all the ingredients into slow cooker and mix well. Cook on low for 6-8 hours. If you have a programmable slow cooker, set it to cook on low for 7 hours and then switch to warm. In the morning, give the oats a good stir as the oats will settle to the bottom. Portion into bowls or jars to serve and top with pecans, maple syrup and almond milk.
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http://1sudoku.com
n° 225044 - Level Medium
the codes below : n°26328
n°28718
n° 225044
Source: https://www.eatingbirdfood.com/slow-cooker-pumpkin-pie-oatmeal
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