NebraskaPT_6 Simple Steps to Make Your Knees Feel Great

Nebraska Orthopaedic Newsletter

6 SIMPLE STEPS TOMAKE YOUR KNEES FEEL GREAT

Are You Worried About Your Knee Health?

Nebraska Orthopaedic Newsletter

a total joint replacement! How can a physical therapist help? Put your knees on the right path to health with a visit to your physical therapist. If your knees are feeling tight, stiff, weak, or are just starting to bother you, come see us, before it becomes a REAL problem. Call us today and talk to your physical therapist about your knees. Are YouWorried About Your Knee Health?

Haveyounoticedmorepopping,grindingoreven pain inyourkneeswhenyoubend,squatorkneel? Thiscanbeasignofadvancingstagesofarthritis. Asthe largest joint inyourbody,thekneetakeson itsfairshareof impact.Notsurprisingly,kneepain isacommoncomplaintamongpeopleofallages. Themostcommoncauses include inflammation causedby improper liftingofheavyobjects,poor flexibility, bad shoes, muscle weakness, starting high-impactfitnessroutineswithoutwarmingup and structural knee problems, such as arthritis,

Based on the findings of your evaluation, your physical therapist will develop a customized rehabilitation program to ensure a safe return to your desired activities. Your therapist will apply manual (hands-on) therapy to gently guide movement of the knee area to restore joint and tissue mobility. Specificstrengthening,flexibility,andendurance exercises will be prescribed to address your specific needs and goals. These exercises may also may include balance and coordination exercises. And lastly, your physical therapist will design a safe and effective home-exercise programbasedonyourspecificcondition,which you can continue long after your formal physical therapy sessions have ended.

torn cartilage or ligament damage. Will I need surgery for my knees?

Call us today and talk to your physical therapist about your knees.

Thegoodnews isthatrecentstudiesshow60-70% ofkneeosteoarthritispatientscanavoidsurgery bygettingPTfirst). Infact,surgeryshouldalways be considered as a last resort after conservative measureshavebeentried.Furthermore,physical therapy is actually 40 times less expensive than

6 Simple Steps ToMake Your Knees Feel Great

Kneepaindoesn’thave toslowyoudown.Therearemanyways tonaturally relieve knee pain, and get your joints moving the way they should. Here are some tips to help your knees feel great: 1.Strengthenyourhipandquadricepmuscles –Doexercisestostrengthen theouterhipandyourgluteusmuscles.Thestrongeryourhipsare,thebetter supportedyourkneesare. Inaddition,thequadricepsmuscleshelptosupport the knee joints. Talk to your physical therapist about which strengthening exercises are right for you. 2. Stretch your legs – Focus on the hamstrings, quads, inner thighs and calves. By stretching these muscles we can alleviate excessive strain at theknee and kneecap.Try this stretch: whileon your back on thefloor, with your toes pulled up to your nose, slowly lift you leg in the air until you feel a stretch in the back of your knee, but be gentle! Hold for a good 30 seconds and repeat 3-5 times in a row on both sides. 3. Get your kneecap moving – Freely moving patellas (kneecaps), are a signofgoodkneehealth. Inasittingpositionwithyour legoutstraight,hold onto your kneecap and gently push it down towards your toes and back up towards your head. This should not hurt! Repeat 10 times each direction and then do side to side. Repeat 2-3 times in the day.

4. Keep Moving – Staying active can help control weight and build muscle, both of which can help promote knee health. The best exercises for people who may be concerned about knee problems include nonimpact aerobic exercises,suchaswalkingon levelground,trainingonanellipticalmachine, using a stationary bike, swimming and doing water aerobics. 5. Ice and heat – Heat helps with circulation flow, and feels great to soothe arthritic knees. A hot soak in the bath can go a long way to soothing aching knees. However, if your knees tend to swell after being on your feet for too long, use an icepack wrapped in a pillowcase for about 10-15 minutes.This reduces pain; be sure to check your skin regularly to make sure it does not get very red. 6.Getaregularphysicaltherapycheckup –Thinkofyourphysicaltherapist asthemechanicforyourbody.Giveyourkneesandbodyaregularcheckup. Weevaluate themovementofyour jointsandpreventproblemsbefore they really begin to develop. Regular visits to your physical therapist can make a difference in the long-term health of your knee joints, and keep you from spending a fortune on more expensive and invasive procedures.

If You Suffer With Knee Pain and Need Some Guidance, Please Call Us Today!

Patient Spotlight

Staff Spotlight

Welcome Dan

Nebraska Orthopaedic is such a great place to get feeling better again!

“I was in a severe car accident and sprained my ankle and broke my sacrum. I was in a boot and had no mobility. It made it hard to even get around my house. Now I’m able to get my life back on track and do everything Iwasdoingbefore. Icouldn’tbehappierwith theresultsorwith the people that work here. Lee is extremely helpful and really listens to what’s going on. Also I see the other therapists always smiling and they greet me even though I’ve never worked with them. The assistants are great,alwaysasking ifyouneedanyhelpandwill justsitand talkwithyou. Nebraska Orthopaedic is such a great place to get feeling better again.”

Dan isanative fromOmaha,Nebraska.Hegraduated from theUniversity of Nebraska Omaha with a degree in Biotechnology. He then went on to graduate with his Doctorate of Physical Therapy from the University of Nebraska Medical Center in May 2018. Dan joined our team in January 2019. Dan lives in Omaha with his wife Lisa. In his free time, Dan enjoys quality timewithhiswife, traveling,experiencingdifferent restaurants,spending time with family, shooting, exercising, and being outdoors.

- Logan

Healthy Recipe: Asparagus Risotto

INGREDIENTS • 4 cups (1-inch) sliced asparagus • 3 cups fat-free, less-sodium chicken broth • 1 1/2 cups water • 1 tbsp butter • 2 cups chopped onion (about 1 large) • 2 cups uncooked Arborio rice • 1/2 cup dry white wine

• 1 cup (4 ounces) grated fresh Parmigiano- Reggiano cheese • 1/4 cup heavy whipping cream • 1 tsp salt • 1/2 tsp freshly ground black pepper

DIRECTIONS Place 1 cup asparagus and 1 cup broth in a blender; puree until smooth. Combine puree, remaining 2 cups broth, and 1 1/2 cups water in a medium saucepan; bring to a simmer (do not boil). Keep warm over low heat. Melt butter in a large heavy saucepan over medium heat. Add onion to pan; cook 8 minutes or until tender, stirring occasionally. Stir in rice; cook 1 minute, stirring constantly. Stir in wine; cook 2 minutes or until liquid is nearly absorbed, stirring constantly. Add 1/2 cup broth mixture; cook 2 minutes or until the liquid is nearly absorbed, stirring constantly. Add remaining puree mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 30 minutes total). Stir in remaining 3 cups asparagus; cook 2 minutes. Stir in 3/4 cup cheese, cream, salt, and pepper. Transfer risotto to a bowl. Serve with remaining 1/4 cup cheese.

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