Physical Therapy & Wellness
October 2020
ALSO INSIDE: • Letter From Our Practice • Exercise Essentials
• Staff Spotlight • Healthy Recipe
Hip & Knee Pain? How Does Your Core Affect Functional Physical Therapy was a sponsor for the F 18 catamaran national championship 2019. This year, we sponsored Young Frankenstein, Chris Tuckfield’s F18 catamaran by providing the most competitive sails .This will be great exposure of our logo and from time to time we will update you how our sailors Chris (52) and Eric (54) do. You will read about them in the Fit for All Ages Section.
October 2020
Fit For All Ages Campaign
We started our Fit for All Ages campaign in 37-degree weather and 60-degree water! Teammembers John (57), Eric (54), Olivia (20), and Amado (18) completed a 25-minute swim challenge - two advanced swimmers swam a mile and 2 novices stayed close and swam25minutes back and forth along the shore to be safe. Initially, they thought that it was crazy to almost lose their breathing and were looking for cover. Soon, things changed, and relaxation replaced the fight or flight reaction. Their breathing became organized and they began to appreciate the breath-taking beauty and silence of their surroundings. Now, we were ready to work out! We did this as a team. No one exceeded their comfort levels, nor did they engage in competition. Everyone was
exercises. 6 hours later, Amado felt totally energized and alert with minimal muscle ache even without being a runner. Olivia was super alert and had slight muscle ache in her legs but was surprised that it wasn’t worse given she hadn’t run in so long. It was great fun! Thank you, John, for your hospitality. Cold therapy/immersion has many benefits, and in our cases, they included decreased muscle aches and increase mental and physical energy. To learn more about the benefits of cold therapy/immersion, go to this link: www. healthline.com/health/cold-water-therapy Be sure to consult with your doctor before doing any of this. Dear friends, As summer moves into fall, we again are reminded that change and life go hand in hand. Sipping coffee on my front porch, I can see the leaves and the amount of work that is building up. Most of us tend to resist change as we continue to embrace what is comfortable and is known to us. At times, when I am comfortable, measuring if my goals and reality match up, I find it important that I be an active participant. Amado just showed us this by example. He was liked by patients and staff and was really comfortable in his position here at FPT. At the end of September, he started his new job, moving in a different direction. Is that good or bad? Neither, just different. We wish you the best of luck! Injuries most of the time rip us out of our daily routine, the force change upon us, make us rethink, and adjust to our new possibilities. Sometimes, we have to shift gears temporarily, other times it is a lifelong commitment to change. To a degree, we determine the positive or negative outcomes of our changing environment. — Eric
excited afterwards and full of positive energy! Three hours later, this is how we were doing…
John took a 45-minute shower to warm up, full of mental and physical energy. Eric the pro, who should have known better, went hill running 45 minutes later. His ankles were not warmed up, resulting in an ankle sprain. Amado and Olivia continued to work out, which consisted of 2x 4-minute hill interval runs, 2x 30-second step hill power run jump, followed by 45 minutes of outside functional
Call Functional Physical Therapy at 248-673-6980 or visit functionalpt.com to schedule your appointment today!
How Does Your Core Affect Hip & Knee Pain?
Are you dealing with hip or knee pain? Your problem just might lie in your core. Your core is made up of all the muscles in your torso. This includes your back, abdominals, hips, and upper thighs. Your core helps stabilize your spine and hips when you walk, run, and jump. If your core is weak, you’re at a higher risk of developing an injury. Your joints won’t line up properly and your ligaments will become strained. Muscles will begin to tire faster, and performance levels will decrease. One of the most common areas of pain regarding a weak core is your knee. When your kneecaps shift around due to poor core strength, muscles become tight, which causes pain. If you’re experiencing pain in your hip as the result of weak core muscles, you may also be having issues with balance. The good news is that core-building exercises at Functional PT help to relieve both types of pain. What Do Strong Core Muscles Do? When your core muscles are strong, there is less pressure placed on your spine and hip joints, which can decrease your chances for developing arthritis pain. It also helps prevent further damage to your joints. Strong core muscles also improve a person’s balance and stability. Contrary to what many believe, it’s not necessary to go out and buy a ton of expensive gym equipment or memberships to work on your core strength. According to the Mayo Clinic, any exercise that involves the use of your abdomen and back counts as a core exercise.
There are tons of core-strengthening exercises that your physical therapist can teach you about. A few are as follows:
• Planking • Bridge • Pelvic tilt
• Half crunches on an exercise ball • Oblique crunches on an exercise ball
Call Functional PT Today! Our physical therapists are highly skilled and dedicated to helping you relieve your knee and hip pain through core strengthening. When you arrive for your first appointment, your physical therapist will conduct a comprehensive exam to assess your pain condition and core muscle strength. This will help determine the origin of the weakness and will be the foundation of your treatment plan. No two patients are alike; your treatment planwill be designed specifically for you and your individual needs! If you’re tired of dealing with hip and knee pain, contact our office for an appointment today!
Fruicota — Vegan Cuisine Restaurant In Waterford, Michigan
This month, we’d like to spotlight Fruicota, a vegan cuisine restaurant in Waterford, Michigan. Kristian, the young energetic owner, makes the most delicious food from scratch. We chose to promote his food because we believe that if we want the body to heal, we should put good food in it. Fruicota’s food is high quality, fresh, and tastes great. A shake and sandwich help me through the afternoon without giving me a stuffed or tired feeling. You can find them at 5326 Highland Rd, Waterford, MI. (248) 618-3867 Pictured: The Detox shake, plant protein and ginger; a beet burger, and chocolate smoothie fruit bowl.
Staff Spotlight
Osteoarthritis of the Knee Strength Training & The Importance of Braces
Knee osteoarthritis (knee OA) is a progressive disease causedby inflammationanddegeneration of the knee joint that worsens over time. It affects the entire joint, including bone, cartilage, ligaments, and muscles. Muscle strengthening. Strengthening the muscles around your knee will be an essential part of your rehabilitation program. Individuals with knee OA who adhere to strengthening programs have been shown to have less pain and an improved overall quality of life. There are several factors that influence the health of a joint: the quality of the cartilage that lines the bones, the tissue within and around the joints, and the associated muscles. Due to the wear and tear on cartilage associated with knee OA, maintaining strength in themuscles near the joint
is crucial to preserve joint health. For example, as the muscles along the front and back of your thigh (quadriceps and hamstrings) cross the knee joint, they help control themotion and forces that are applied to the bones. Bracing. Compressive sleeves placed around the kneemay help reduce pain and swelling. Devices such as realignment and off-loading braces are used to modify the forces placed on the knee. These braces can help “unload” certain areas of your knee and move contact to less painful areas of the joint during weight-bearing activities. Depending on your symptoms and impairments, your physical therapist will help determine which bracemay be best for you. Give us a call today to see howwe can assist you in living a heathier life!
Best of luck to Amado who worked with us for a year and started a new job at the end of September. Amado, we miss your smile, friendliness, and caring nature. Thanks for all your hard work.
Exercise Essentials
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Side Lunge Start in an upright position. Step out to side with knees slightly bent. Sink into leg as though sitting into a chair (butt back!). Reach arms out forward slightly to keep chest upright. Do not let knee go over toe. This exercise helps strengthen the quadriceps, lower legs, and abdominals.
Increasing the speed at which you lunge can help with cardio endurance and coordination!
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