Joint Effort: 3 Easy Steps To Healthy Knees


MARCH 2020


INSIDE: • Walk Away From Your Unwanted Knee Pain • How Can Physical Therapy Help? • Patient Success Spotlight • Staff Spotlight

Do you experience pain with squatting, prolonged sitting, or climbing stairs? Are you living with persistent pain, swelling, or mechanical symptoms, such as catching and locking? Do your knees make it difficult to perform daily tasks that once seemed simple? If so, Joint Effort Physical Therapy can help you find relief. (continued inside)


MARCH 2020




• How Can Physical Therapy Help? • Practice News

• Staff Spotlight • Exercise Essentials

(continued from outside)

• Torn ACL. An anterior cruciate ligament (ACL) tear occurs when one of the ligaments connecting your shinbone to your thighbone becomes torn. This is a common injury for athletes who participate in sports that are physically-demanding on the knees, such as basketball, track and field, or soccer. • Torn meniscus. The job of the meniscus is to act as a shock absorber between the shinbone and thighbone. It is made up of thick cartilage, but it can be torn if your knee twists too suddenly while weight is still being put on it. • Patellar tendinitis. Your tendons are thick connective tissues that attach muscles to bones. Tendinitis occurs when one or multiple tendons become inflamed. The patellar tendon, located in the knee, typically becomes inflamed through repetitive jumping motions common in sports such as skiing, cycling, or hurdling. • Knee bursitis. Bursae are small fluid sacs that act as cushions outside of your joints. Knee bursitis occurs when the bursae in your knee becomes inflamed, limiting the ability for your tendons and ligaments to move smoothly over the joint.

Knee pain can be debilitating, making it difficult to walk, run, and move. It may even hinder your ability to do some of the activities you love. Fortunately, our physical therapy treatments at Joint Effort Physical Therapy can get you moving once again by relieving your pain and enhancing your body’s natural healing process. What are some common knee injuries? Your knee is one of the largest joints in your body, made up of a complex system of bones, tendons, and ligaments. Because of this, the knee can be easily injured due to overexertion or repetitive motions. Some common knee injuries include: • Arthritis. The most common type of arthritis for knee pain is osteoarthritis. Osteoarthritis occurs when the cartilage surrounding your jointsdeterioratesfrom“wearandtear.”Thiscausesuncomfortable friction as the joint no longer has a sufficient cushion between the bone. Rheumatoid arthritis is another common cause of knee pain. This is a chronic autoimmune condition that causes the joints to become swollen and inflamed, with varying levels of severity. • Fracture. A fracture occurs when one of the bones in the knee (including the kneecap, or patella) become damaged. Fractures are typically the result of some type of trauma, such as a harsh fall or collision.

Read more about knee pain and how Joint Effort Physical Therapy can help you inside this newsletter >>

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EXERC I SE ESSENT I AL S Helps Relieve Knee Pain KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. What can I do on my own to keep my knees healthy? While physical therapy is the most effective form of treatment if you are currently experiencing knee pain, there are some precautions you can take to lower your risk of developing unwanted knee pain and injuries altogether: 1. Stretch your hamstrings, quadriceps, and adductor muscles each day. By keeping these muscles flexible, the forces on your knee joints stay balanced, which allows you to bend and rotate the knee. 2. Keep the muscles around your hips and knees strong, especially the gluteal and quadricep muscles. Studies show that adults (especially those 55 or older) who have stronger gluteal and quadricep muscles tend to have less back pain and a greater ability to perform 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 exercises, such as walking, running, or playing a sport. However, if you have arthritis, it is advised that you do activities with less of an impact, such as biking, elliptical machines, or aquatic exercises. Are you living with knee pain? If so, don’t hesitate to contact Joint Effort Physical Therapy today. We’ll help relieve your pain so you can get back to living your life comfortably, without limitations!

Our licensed physical therapists will examine your knee for signs of misalignment or structural damage, in addition to examining your stance, posture, gait, and range of motion. After your physical exam is complete, your physical therapist will prescribe a physical therapy plan for you, aimed at relieving unnatural stresses and strains, and normalizing your joint function. Treatment plans for knee pain typically include: • Activity modification and manual therapy to allow for appropriate off loading and healing. This may include joint/soft tissue mobilization, custom foot orthotics, over-the-counter bracing, or kinesio taping in the short term, in order to reduce symptoms and open a window to symptom-limited exercise. • Graded strength, dynamic stability, and capacity training targeting the quads, glutes, hamstrings, foot/ankle complex, and core. Strength training of the quads and glutes has been shown to be highly effective with regard to reduction of pain, and it mitigates the risk of recurrence/ flare ups in the future. • Restoring range of motion in the knee. A knee with poor range of motion that is constantly flexed can cause persistent painful symptoms. Restoring range of motion will help it bend easier and ease stress on the knee, thus relieving pain. • Graded exposure to previously painful activities, as gains in strength, tolerance, and capacity allow. • Education regarding activity modification and the role of the nervous system in pain. INGREDIENTS • 1 (28oz.) can whole tomatoes • 1 (12oz.) jar roasted red peppers, drained • 1/4 cup of half and half • 1 1/2 teaspoons kosher salt • 1 teaspoon sugar • 1/2 teaspoon freshly ground black ground pepper • 2 garlic cloves TOMATO AND RED PEPPER SOUP INSTRUCTIONS Process all ingredients and 1/4 cup of water in a food processor until smooth, stopping to scrape down sides as needed. Transfer your mixture to a medium sized saucepan, and cook over medium-high heat, stirring often, for 8 minutes or until hot.




ROB JORDAN, (PT, OCS) Rob was born and raised in Knoxville, Iowa. He received his Bachelor of Science in Exercise Science and Neuroanatomy from the University of Iowa. He received his Master’s degree in Physical Therapy from the University of Iowa and completed his Doctoral training at Rocky Mountain University of Health

Professions, in Provo, Utah. Rob ran a large, successful practice in Hot Springs for 18 years. Jordan Health Services had 5 clinics in Hot Springs, Hot Springs Village, Benton, and Malvern. It also contracted PT, OT and SLP services with 13 local school districts. Rob sold Jordan Health Services in 2007, when he discovered that “bigger” is not always “better.” Running a large, multi- clinic company with 35 employees was stressful and unrewarding. He had become so involved with running the business that he was no longer able to treat patients. For the next 5 years Rob worked as a Practice Consultant, helping other private practice owners build their clinics more successful. He travelled all over the United States and Canada as a consultant, but still missed treating patients. While helping fix “broken” practices was rewarding, his strongest talent was in helping people recover from illnesses, injuries and surgeries. Rob decided to get back into the clinical setting, working for several hospitals, nursing homes, home health agencies and private practices. Unfortunately, this only reinforced his belief that “the only way to do things right, is to do it yourself.” The draw of private practice was overwhelming. Fortunately, he was able to make the acquaintance of Gretchen Cellers, a physical therapist assistant, who had completed part of her educational internship with him, and worked with him for 5 years, in another clinic. Together, Rob and Gretchen set out to create something different. They determined that patients should not be treated like numbers on a balance sheet. They set out to build Joint Effort Physical Therapy from the ground up. Their philosophy is simple: to do what is best for the patient. With great effort and pride, they have been able to grow the practice into one of the most dynamic and successful practices in the area.

“ I H I GHL Y RECOMMEND J O I NT E F FORT PHYS I CAL THERAPY ! ” “Amazing staff who make you want to do the work and get back to life! Rob and Gretchin explain way more than the docs do to let you know what is going on with your body. I highly recommend Joint Effort Physical Therapy! I could not have recovered from total knee replacement without them!” - S.W.




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