Live knee pain free Find out 3 easy steps to feel better Health & Fitness The Newsletter About Your Health And Caring For Your Body
INSIDE: 3 Easy Steps To Healthy Knees Improve Sports Performance
He a l t h & F i t n e s s The Newsletter About Your Health And Caring For Your Body 3 Easy Steps To Healthy Knees For many people, knee pain can be a way of life, limiting their ability to climb stairs, squat down to get something off the floor, 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 with 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 your joint to bend, rotate and for your patella (kneecap) to track properly. 2. Keep the muscles around your hips and knees strong. Especially the gluteals and quadriceps 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 medical 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 medical check up is especially important. If your attention is on that sore knee, then it is time you called us for a knee joint analysis. Talk to one of our medical professionals today and see how much better life can be with freely moving knees.
The Best Core Exercises For Runners
Your core effects your whole body. The stronger your core the better form you have when running. Good form will help you to prevent knee pain and injury. Level: Intermediate Begin on your back with feet about 12 inches from your buttocks and hands by your sides with palms down. Press your heels into the ground and lift your pelvis up until your knees, pelvis, and shoulders form a straight line. Hold your bridge while you lift your right knee toward your chest, until your hip is at 90 degrees. Return the heel to the floor and lift the left knee. Do not let your pelvis sag or your back over-arch while lifting and lowering your knees. This completes one rep.
Glute Bridge With Marching
Do two sets of six reps.
Works: glutes, hamstrings, and spinal muscles in the lower back.
If this is too challenging, try bridge exercise without lifting your knees.
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Think NorthEast First! Why You Need To Come Back In For A Tune-Up
At NorthEast Spine and Sports Medicine We Are The Mechanics Of Your Body!
9 Move without pain 9 Bend and move freely
9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
Minor aches and pains are warning signals from your body to let you know something is not working properly. Don’t put off the pain until it’s too late. Come in today for a “Tune-Up.”
Take Care of Your Aches and Pains Before It’s Too Late.
Consult The Surgery Expert
Dr. Faisal Mahmood, a two- time New Jersey Monthly Top Doctor, provides specialized care for patients with neck and back conditions in addition to injuries and arthritis of the shoulder, knee and hip. He works with patients to understand their individual needs and goals, and sees them through surgical and nonsurgical options to help them reach their expectations. ”Every patient is
Faisal Mahmood, MD Orthopedic Surgery
unique and, as such, is treated on a case-by-case basis,” he says. Dr. Mahmood performs minimally invasive, motion-sparing and same-day spine surgery in addition to shoulder, knee and hip arthroscopies and minimally invasive joint replacements. “I pride myself on being able to relate to patients on an individual basis, and spending the time they deserve so that they can better understand their particular medical issues,” he says. ”Through a teamapproach we can collectively work together to formulate a game plan to help address their ailment.” In addition to earning the trust and respect of his patients, Dr. Mahmood’s greatest reward is experiencing the joy of a patient who is pain-free. He is actively involved in community services and outreach programs and also provides his resources to the underserved community at St. Joseph’s Orthopedics Clinic.
Extremely beneficial healing approach! Success Story: - Dr. Jeffrey S. “NorthEast Spine and Sports Medicine has greatly impacted the quality of my health and lifestyle. My neuropathy has dissipated greatly. I am able to walk much greater distances due to the decline in back pain. The staff and doctors are extremely courteous and compassionate. The synergistic approach they take towards healing has proven to be extremely beneficial. I highly recommend NorthEast Spine and Sports Medicine.”
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Share Your Story on • Do you have knee painwhenmoving or standing for longperiods of time? • Does your pain get worse at the end of the day? • Do you have trouble sleeping at night because of pain? If you have answered “Yes” to any of the questions, we can help. Attention Knee Pain Sufferers Call Today For A Pain Consultation
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OCTOBER IS NATIONAL PHYSICAL THERAPY MONTH
Did you know that October is National Physical Therapy month? That’s right, an entire month dedicated to educating people about the benefits of Physical Therapy—and it couldn’t come at a better time. Winter is one of the most trying times of the year for people struggling with chronic pain. Add the risk of falling due to icy conditions, to the cold weather that aggravates even the mildest arthritis issue, and you’ll find a huge increase of people who would benefit from pain management and support. Take the time this month to start figuring out the most important things you need to know about the benefits and perks of physical therapy. Here are a few bits of information to help kick off your focus this month:
• Physical therapy is most beneficial when used before an issue becomes chronic. So many people wait until they’ve been dealing with pain for an elongated period before seeking support from a physical therapist. But there is no reason to wait! Physical therapy can have the biggest impact if used shortly after your initial injury. The longer you wait, the more difficult it will be to heal. • Muscle aches and joint pain tend to grow worse over time. The longer you let your pain go untreated, the more severe the pain is likely to become and the more difficult the pain will be to treat. The best thing that you can do is seek treatment as immediately following the development of your pain as possible. Physical therapy can have a huge impact on alleviating pain from muscle and joint aches, but the earlier you start, the better off you’ll be. • Chronic pain, especially back pain, is incredibly common in the United States—surprisingly so. More than 100 million Americans over the age of 18 struggle with back pain. As a result, Americans spend more than $50 billion dollars on back pain relief every single year. A lot of this goes to pain medication, which masks the pain without addressing the issue—meaning the pain always comes back. About 30% of adults over 18 struggle with back pain, and that number is even higher for those who are over 65. Physical therapy is the best strategy to overcome back pain and is helpful at all ages. Your physical therapist will tailor therapy methods to your needs, helping you achieve the best results possible. Call to schedule your appointment with one of our therapists today!
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Sports Performance I M P R O V I N G 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 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 allow muscles 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.
Joint Strength Incorporate strengthening exercises into your sports routines. This is especially important for runners and weekend warriors. A little strengthening exercise 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 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.
If you would like to enhance your ability to run, play sports and prevent injury, then talk to one of our specialists today. www.northeastspineandsports.comPage 1 Page 2 Page 3 Page 4 Page 5 Page 6
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