SouthValley_3 Easy Stretches For Healthier Hips and Knees

Health & Fitness The Newsletter About Your Health And Caring For Your Body


For many people, knee pain can be a way of life, limiting their ability to climb stairs, squat down to pick up something, enjoy long walks, shopping and a host of other daily activities. The knee joint is one of the most complicated joints in the body and has to bear up to 6 times your body weight

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Health & Fitness The Newsletter About Your Health And Caring For Your Body

Easy Steps To Healthy Knees

when running or jumping. This incredible joint has to move over a million times each year and over 80 million times over a lifetime. This is also the reason why things can go wrong, causing injury and pain. Just like taking care of your heart, your joints need attention to maintain a healthy state. Here are easy ways for you to take care of your knees, avoiding arthritis and other joint problems: 1. Stretch your hamstrings, quadriceps and adductor muscles each day. By keeping these muscles flexible, the forces on your knee joints can be balanced, allowing the joint to bend, rotate and help your patella (kneecap) to track properly.

2. Keep the muscles around your hips and knees strong, especially the gluteal and quadricep muscles. Studies show that those adults, especially over 55 who have stronger gluteals and quadriceps, tend to have less back pain and more ability to do 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 exercise such as walking, running and other sports. However, if you have arthritis, it

is advised to do less impact activities such as biking, elliptical machines, aquatic exercises, etc. Having a regular physical therapy checkup ensures that your joints are working at their peak performance. In addition, any problems will be discovered early, preventing the onset of arthritis and joint injury. If you do have arthritis or have had surgery, then a regular physical therapy check-up is especially important. If your attention is on that sore knee, then it is time you called us for a free knee joint analysis. Talk to one of our expert physical therapists today and see how life can be with freely moving knees.

IMPROVING SPORTS PERFORMANCE Whether you are a high school athlete or just like to exercise for fun, improving your body’s ability to exercise is a good challenge. While there are many different ways to train for your particular sport, including nutrition, we are going to focus on improving your joint performance and stability. This will allow you to run longer, cut faster, and throw better. Joint Stability Joint Strength Incorporate strengthening exercises into your sports routines. This is especially important for runners and weekend warriors. A little strengthening exercising can go a long way to prevent sports injuries and soreness. The stronger your muscles are around your joints, the better ability you have to play and avoid injury. Joint Coordination

Improve your sports ability through joint stability. When a joint is more stable, muscles can function better. For knees, ankles and hips, try balance exercises on uneven surfaces such as foam or a folded towel. Try standing on one leg while doing small knee bends. Joint Flexibility Joints need to be flexible in order to move through their proper range and allowmuscles to pull correctly. For many people who are runners, stretching must be done every day to maintain muscle and tissue elasticity. Dynamic stretching is often best, where the stretch is done in a moving fashion, such as in Yoga. This is different than a prolonged stretch.

You have an inherent sense of where your joints are in space (proprioception) and how they are moving in space (kinesthetic sense). This allows your brain to coordinate the muscle movements around your joints. By improving your balance and coordination with specific exercises, you greatly reduce the chance of injury and will enhance your sports performance.

It's Important to Have Healthy Knees

"Having completed the “10 Million” stairs touring China, I found that my left knee was generating stiffness and increasing discomfort. So I went to see Tom. He’s extremely professional. He explained what I did to myself, showed me a medical book with pictures explaining in detail what happens when you strain a muscle with overuse. He described the solution, set up a treatment plan then came “the Magic”. Through a series of exercises over a period of time I no longer feel pain and discomfort. Since I enjoy traveling I am now back to being able to enjoy travel and looking forward to another “million” stairs. My undying thanks to the kind, and professional staff at South Valley Physical Therapy. They are truly magicians!" - Melvin H. "Having just returned from our time share in Cabo San Lucas, Mexico I can attest to the importance of having healthy knees. It’s so important to keep the muscles around your hips and knees strong, especially the quads and glutes! I was pretty proud of my 60 year old self doing these 160 stairs at least once every day we were there!" -Kathy Sawhill

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Patient Referral Program Do you want to take advantage of our Patient Referral Program but don’t have a card handy? Just clip this card from the newsletter, add YOUR name and phone number and give it to a friend or family member. For every new patient you refer we will give you your choice of a gift card to the movies (good for 2 admissions), $20.00 for coffee or tea at Peet’s or a $25.00 gift card for Le Boulanger. Remember--each patient you refer must bring in a referral card and be a NEW patient to the clinic. South Valley Physical Therapy Would Like To Say Thank You! Thank You!

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South Valley Practice News

The gift exchange game was quite e n t e r t a i n i n g this year as we changed it up to a game of chance with the dice!

Our holiday gift and toy drive for the residents of Paradise was AMAZING!! So many wonderful, generous patients! We collected over a hundred gifts to deliver!

SVPT had our annual Holiday Dinner at Ladera Grill on December 11th…much fun was had by all! Dinner was amazing as usual..huge thanks to the staff at Ladera!

Try these exercises to get you moving... 2 Easy Stretches

Knee Extension Sit in a chair with good posture. Straighten your knee as much as you can, then relax your knee back to the start position in a controlled manner

Relieves Knee Pain

Knee Flexion - AROM Stand tall, unsupported. Bend one knee, drawing your heel back and up toward your buttock. Lower your foot slowly to the floor. Repeat 5 times.

Builds Knee Strength

Exercises copyright of

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

Does Your Friend or Family Member Need Physical Therapy? Tell Them to Check Us Out!

Do You Have Friends Or Family Unable To Do The Following? • Climb stairs without pain • Bend and move freely

If you know someone suffering with aches and pains give the gift of health. Refer them to South Valley Physical Therapy today. Pass along this newsletter or have them call us directly for a Pain Relief Consultation.

CALL TODAY! 408-365-8400 Fax: 408-365-8417

• Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle

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