The Physiotherapy Center: Walk Away from Knee Pain

Do your knees make it difficult to perform daily tasks that once seemed simple? If so, The Physiotherapy Center can help you find relief.

N E W S L E T T E R Your Resource for Health, Wellness, and Caring For Your Body

JULY 2021

WALK AWAY FROM UNWANTED KNEE PAIN

www.thephysiotherapycenter.com

N E W S L E T T E R Your Resource for Health, Wellness, and Caring For Your Body

JULY 2021

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, The Physiotherapy Center can help you find relief. Knee pain can be debilitating, making it difficult towalk, run, andmove. It may even hinder your ability to do some of the activities you love. Fortunately, our physiotherapy treatments at The Physiotherapy Center can get youmoving once again by relieving your pain and enhancing Walk Away from Unwanted 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. • 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 become inflamed, limiting the ability of your tendons and ligaments to move smoothly over the joint.

CALL IN! Call for your FREE ACHES & PAINS ANALYSIS Call us today to schedule your first step out of pain! (345) 943-8700

your body’s natural healing process. What are some common knee injuries?

INSIDE...

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.

• How Can Physiotherapy Help? • Healthy Recipe: Grab & Go Veggie Wraps • Jillian Crooks, Olympian! • Physiotherapy for Athletes • FREE Aches & Pains Consultation

(345) 943-8700

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www.thephysiotherapycenter.com

HOW CAN PHYSIOTHERAPY HELP WITH KNEE PAIN?

We determine the cause of your knee pain and make a treatment plan just for you. At The Physiotherapy Center, our licensed physiotherapists 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 physiotherapist will prescribe a physiotherapy 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 physiotherapy is the most effective formof 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: • 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.

• 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. • 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 The Physiotherapy Center today. We’ll help relieve your pain so you can get back to living your life comfortably, without limitations! (345) 943-8700

Try This Healthy Recipe

Jillian Crooks, Olympian!

Grab & Go Veggie Wraps

INGREDIENTS

• 1 large whole wheat tortilla • 1/4 cup roasted red pepper hummus • 1 cup of washed baby spinach leaves • 1 carrot, peeled & shredded

• 1 tomato, thinly sliced • 1/2 cucumber, thinly sliced • 1/2 avocado, diced • Crumbled feta cheese (to taste) • Salt & Pepper (to taste)

DIRECTIONS Lay your tortilla flat and spread hummus to coat it. Then, sprinkle feta cheese. Layer your vegetables to create a colorful, nutritious masterpiece. Season with salt and pepper to taste, add additional feta if desired, roll up, and enjoy or pack away for a convenient on-the-go meal.

We are thrilled to announce that a member of the Physiotherapy family, Jillian Crooks, will be representing the Cayman Islands at the Tokyo 2021 Olympics as the youngest-ever Olympian from the Cayman Islands! She will be swimming the 100-meter freestyle event. Congratulations, Jillian! We are all rooting for you!

CALLING ALL ACHES & PAINS SUFFERERS!

Do you need help finding relief from your pain?

The Physiotherapy Center Can Help You: • Decrease your pain • Increase your strength • Increase your activity level • Increase your flexibility • Improve your health • Get back to living

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PHYSIOTHERAPY FOR ATHLETES

Physiotherapy can help prevent injury and optimize performance for athletes

provided as well. We hope to enable individual athletes and teams to maximize their physical performance. Our approach will be holistic, thus providing education about injury prevention, rehabilitation from injuries and how to prevent future injuries. Our physiotherapists have worked with athletes including: • Basketball players • Cyclists • Football players • Golfers • Kayakers • Martial Artists • Swimmers • Rugby players • Runners • Tennis • Track and field athletes • Triathletes Our programs are designed to focus on building speed, strength, quick time responses and endurance, specific to each sport. This will enable athletes to develop greater mobility and flexibility which will help to prevent injuries. Our therapists will develop tailored programs for each athlete or schedule group classes. In addition to an initial

assessment our procedure will include a combination of the following: • Prehabilitation (a form of strength training which aims to prevent injuries before the actual occurrence) • Re-Education of movement control • Exercise Functional Rehabilitation • Mobilizations and Manipulations • Sports Massage • Electrotherapy In addition, we will work with Sports Clubs/Organizations to create tailor- made packages which will include (but not limited to) the following services: • Core stability workshops • Sports massages packages • Gait Analysis • Training weekends with Physiotherapy service Could you or could an athlete in your life benefit from physiotherapy? Give The Physiotherapy Center a call today to schedule an assessment and receive your individualized treatment and conditioning plan. We are here to help you be your best!

The body of the competitive athlete is continually put under strain. Ideally, an athlete’s body should always be able to perform at optimal levels. This, however, is not always true. Due to the repetitive actions involved in certain sports, it is common to see overuse of some muscles with subsequent underuse of others. This can often lead to injury if not attended to in a timely manner. In the case of the young athlete, it is even more important to identify any issues as quickly as possible. Many young athletes have had to cease competing in sports that they loved due to injuries. At times these injuries during their youth set them up for problems as adults. Athletes who are prepared mentally and physically will demonstrate a competitive edge and enjoy a lifetime of fitness. Our team of physiotherapists which include a therapist with aMaster of Science degree in Sports and Exercise Medicine are qualified to assist your athletes. We will perform a complete assessment and provide solutions to supplement any existing strength and conditioning programs. A written evaluation will be

(345) 943-8700

25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007

Phone : (345) 943-8700 Fax : (345) 943-8701

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