Do you deal with knee pain, or know someone who does? A physical therapist can help you understand and recover from your pain. Read on to learn more!
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Get Back on Your Feet with Knee Pain Relief Over 50million Americans deal with some sort of knee trouble, as the knees are the secondmost 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 consulting with 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. Anthem
Scottsdale (480) 265-2122 Glendale (623) 219-4242 Sun City (623) 219-4475 Moon Valley (480) 265-2140
(623) 551-9706 North Phoenix (623) 434-4655 Peoria (623) 412-2117 Gilbert (480) 857-7123
Don't hesitate to take care of your knee health with the support of our team—call your OSRPT clinic TODAY to schedule your return appointment.
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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 OSRPT, How Can Physical Therapy Help Treat Anterior Knee Pain?
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. Are you ready to kick your anterior knee pain to the curb? Contact OSRPT today to get started.
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Gilbert (480) 857-7123 Scottsdale (480) 265-2122 Glendale (623) 219-4242
3 Tips For A Potted Herb Garden
1. Discover what herbs will work best for you. Do you find yourself frequently cooking with certain herbs? Instead of making another trip to the grocery store, you can grow them right in your backyard! Figure out what herbs you will use the most and notice how convenient it is to have them growing right outside your home. 2. Make sure you have enough room for each herb to grow and thrive. A common mistake when planting a garden is not allowing enough room for plants to grow. Most herbs require a diameter of 1-4 feet in their pot to allow the roots to grow and spread. A general guideline for common herbs is as follows: • 1 foot in diameter: chives, cilantro, parsley, dill • 2 feet in diameter: summer savory, thyme, basil, tarragon • 3-4 feet in diameter: sage, mint, rosemary, marjoram, oregano 3. Make sure your herb garden is in the right light. For best results, herbs generally prefer full, bright light, as long as temperatures are not too hot that they burn the plant. If temperatures reach above 90 degrees in the summer, then it is best to plant your herb garden in an area where it can get bright morning light and afternoon shade. Be sure to check lighting and watering requirements for each herb you purchase.
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Spaghetti With Asparagus
Success Story
"I can't say enough about the staff at OSR."
"I can't say enough about the staff at OSR. Been coming off and on for years needing work on different areas of my back. My PT listens and understands and we work as needed getting close to getting back to my fav... Golfing!!" - Jim
• 4 3”-long strips lemon zest • ½ tsp. crushed red pepper flakes • 8 large basil leaves • 2 lemons, halved • 2 oz. Parmesan, finely grated (about 1 cup), plus more for serving
INGREDIENTS • 1 lb. spaghetti • ⅔ cup extra-virgin olive oil • 1 large bunch asparagus, trimmed, thinly sliced on a deep diagonal • 4 garlic cloves, smashed
DIRECTIONS Cook pasta in a large pot of boiling saltedwater, stirring occasionally, until al dente. Drain pasta, reserving 1½ cups pasta cooking liquid. Meanwhile, heat oil in a large Dutch oven or other heavy pot over medium-high until shimmering. Add asparagus, season with salt, and cook, stirring often, until just beginning to take on color, about 1 minute. Add garlic, lemon zest, and red pepper flakes and cook, stirring, until fragrant, about 30 seconds. Remove from heat and let sit until pasta is done. Add pasta and basil to pot with asparagus mixture and return to medium-high heat. Squeeze juice from both lemons into pot and add 2 oz. Parmesan and 1 cup reserved pasta cooking liquid. Cook, tossing vigorously and addingmore pasta cooking liquid if needed, until sauce is creamy and emulsified and pasta is coated, about 1 minute. Taste and season with more salt if needed. Remove and discard garlic. Divide pasta among bowls, placing a lemon strip in each, and top with more Parmesan. https://www.bonappetit.com/recipe/spaghetti-al-limone-with-asparagus
Tech Appreciation Day Last month our Anthem clinic celebrated Tech Appreciation Day! We have the most amazing Techs at our clinics and we are so happy to be able to celebrate them. We would be lost without the caring and detailed work they provide to our team each day! Thank you! We Are Hiring!
OSR PT is currently hiring Physical Therapists at our Anthem, Peoria, and North Phoenix Locations.
Do you know someone who may be interested? Contact Grace Rasmussen: (480) 265-2098 | gracer@osrphysicaltherapy.com
Exercise Essentials
QUAD SET While lying or sitting with a small towel rolled under your ankle, tighten your top thigh muscle to press the back of your knee downward towards the ground. Hold for 5 seconds and repeat 10 times on each leg. Use this exercise to relieve knee pain.
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Relieve your pain and improve your overall health. Call your OSRPT clinic TODAY!
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PEORIA CLINIC 9784 W. Yearling Rd. Bldg. B, Suite 1520
NORTH PHOENIX CLINIC 3120 W. Carefree Hwy, Suite B5
GILBERT CLINIC 3345 S. Val Vista Drive, Suite 101
ANTHEM CLINIC 41125 N. Daisy Mountain Dr, Suite 121
GLENDALE CLINIC 5810 W Peoria Ave, Glendale AZ 85302 P: 623.219.4242 F: 623.219.4244 Phoenix, AZ 85086 P: 623.434.4655 F: 623.434.4657
Gilbert, AZ 85297 P: 480.857.7123 F: 480.857.8250
Anthem, AZ 85086 P: 623.551.9706 F: 623.551.9708
Peoria, AZ 85383 P: 623.412.2117 F: 623.412.2118
MOON VALLEY CLINIC 14001 N. 7th St, Suite F112
SUN CITY CLINIC 10474 W. Thunderbird Blvd, Suite 200 Sun City, AZ 85351
SCOTTSDALE CLINIC 14202 N. Scottsdale Rd, Suite 169 Scottsdale, AZ 85254
Phoenix AZ 85022 P: 480.265.2140 F: 480.265.2141
P: 623.219.4475 F: 623.219.4477
P: 480.265.2122 F: 480.264.7575
By Relieving Arthritic Pains in Your Upper Extremities
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DON'T MISS OUT ON WHAT YOU LOVE BECAUSE OF PAIN!
INSIDE:
• How Can Physical Therapy Help Treat Anterior Knee Pain? • 3 Tips For A Potted Herb Garden • Recipe: Spaghetti With Asparagus • Exercise Essentials • Success Story
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