Rehability_Walk Away From Unwanted Knee Pain

He a l t h & F i t ne s s The Newsletter About Your Health And Caring For Your Body

WALK AWAY FROM UNWANTED KNEE PAIN WITH THE HELP OF REHABILITY

MEET NICK MULLERY, DPT

(Details Inside)

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He a l t h & F i t ne s s The Newsletter About Your Health And Caring For Your Body

REDUCING PAIN. RESTORING FUNCTION. ACHIEVING GOALS.

WALK AWAY FROM UNWANTED KNEE PAIN WITH THE HELP OF REHABILITY

INSIDE How Can Physical Therapy Help Relieve My Knee Pain?

Meet The Team: Nick Mullery

Exercise Essentials

• 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. • 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.

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, REHABILITY can help you find relief. 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 REHABILITY 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 joints deteriorates from “wear and tear.” This causes uncomfortable 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.

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HOW CAN PHYSICAL THERAPY HELP RELIEVE MY KNEE PAIN?

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. Contact us today! Are you living with knee pain? If so, don’t hesitate to contact REHABILITY today. We’ll help relieve your pain so you can get back to living your life comfortably, without limitations!

Our licensed physical therapists at REHABILITY 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. 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:

Exercise Essentials

Exercises copyright of

www.simpleset.net

Helps Relieve Knee Pain

SINGLE LEG STANCE - FORWARD Stand tall. Be close to support, both at your sides and behind in case you lose your balance. Balance on one leg. Hold this position for 10 seconds. Repeat on each leg.

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

MEET THE TEAM: NICK MULLERY, DPT

Nick Mullery, DPT, is a Physical Therapist who received a Bachelor of Exercise Science from the University of Scranton in 2016, followed by a Doctorate of Physical Therapy from the University of Scranton in 2019. Nick grew up loving and playing all sports and continued his athletic career collegiately, where he played four years of Men’s Lacrosse at Scranton. Nick still enjoys keeping active by running, hiking, and participating in CrossFit and Weightlifting. Nick has known since his early high school days that he wanted to be a Physical Therapist in order to help people get back to doing the things that they love after an injury. Nick has a particular passion for treating orthopedic injuries and loves to see his patients’ progress back to and beyond their prior level of activity. He uses a combination of hands-on care and corrective exercises to help his patient’s reach their goals and reduce the risk of future injury.

REHABILITY physical therapist Nick Mullery, DPT applying MicroVas therapy to accelerate blood flow and oxygenation to an injured knee, aiding in pain relief and soft tissue repair!

Staff Spotlight

Joseph Jimenez, MD is a Physical Medicine and Rehabilitation specialist, with over 15 years of diverse experience and training in Interventional and Medical Pain Management, Sports Medicine and Non-Surgical Orthopedics.

technology. Dr. Jimenez also specializes in minimally invasive procedures including Percutaneous /Endoscopic Discectomy, Radiofrequency Ablation, SacroIliac Joint Fusion and Spinal Cord Stimulation. In joining the REHABILITY Team, Dr. Jimenez is eager to assist our patients in an integrative fashion achieve optimal physical function, recovery and wellness, all under one roof!

His practice ideals include preventive care for optimal musculoskeletal health, conservative management of pain and minimally invasive surgery for select patients, using cutting-edge research and healthcare

• Spine injections, such as Epidurals and Facet Joints

• Trigger Point Injections • Medical Acupuncture • Electrodiagnostic Medicine

• Ultrasound-Guided Procedures • Regenerative Medicine • Performance Nutrition

• Extremity Joint Injections • SacroIliac Joint Injections

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