Newsletter for James River Physical Therapy
SUFFERING FROM BAD KNEES, SOME LOOK FOR ALTERNATIVES TO SURGERY THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLETTER
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Details Inside TRACK ME ON STRAVA!
INSIDE : • Cartilage Vs. Time
• Exercise Of The Month • Track Me On STRAVA!
• Feel Better By Eating Better
www.jamesriverpt.com
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLETTER
SUFFERING FROM BAD KNEES, SOME LOOK FOR ALTERNATIVES TO SURGERY
INSIDE : • Cartilage Vs. Time
• Exercise Of The Month • Track Me On STRAVA!
• Feel Better By Eating Better
(continued from outside) Knee pain is mostly caused by osteoarthritis, a chronic condition that FK ܫ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onsurgical Alternatives 9MJ ܪ WXYQNSJTKYWJFYRJSYKTWTXYJTFWYMWNYNXNSHQZIJXYMJGFXNHX XYWJSLYMJS QJLMNUFSIHTWJRZXHQJXJSLFLJ NS QT\NRUFHYFJWTGNHJ]JWHNXJFSI SJZWTRZXHZQFWJIZHFYNTSFHHTWINSLYTJ[NIJSHJGFXJILZNIJQNSJXNXXZJI G^YMJ&RJWNHFS&HFIJR^TK4WYMTUFJINH8ZWLJTSXNS Article: www.washingtonpost.com/health/suffering-from-bad-knees-some-look-for-alternatives-to-surgery/2019/11/15/d286d862-dfd7-11e9-be96-6adb81821e90_story.html www.jamesriverpt.com SINGLE LEG STANCE - FORWARD 8YFSI YFQQ 'J HQTXJ YT XZUUTWY GTYM FY ^TZW XNIJX FSI GJMNSI NS HFXJ ^TZ QTXJ ^TZW GFQFSHJ 'FQFSHJ TS TSJ QJL-TQI KTW XJHTSIXTSJFHMXNIJ Relieves Knee Pain www.simpleset.net Try this movement if you are experiencing knee pain. EXERCISE OF THE MONTH C ART I L AGE VS . T IME (continued) 9MJHMFQQJSLJNXYMFYHFWYNQFLJWJUFNWYFPJXFQTYTKYNRJXNSHJYMJTSQ^\F^ HFWYNQFLJHJQQXFWJSTZWNXMJINXG^GJNSLGFYMJINSOTNSY ܫ ZNI Ѧ(FWYNQFLJMFXSTINWJHYGQTTIXZUUQ^XTNYXFGNQNY^YTZXJJSJWL^YTWJUFNW NYXJQKNX[JW^[JW^XQT\ѧXF^X&ZXYNSUM^XNHFQYMJWFUNXY)TZL0JQXJ^\MT MFX\WNYYJSѦ9MJ )F^0SJJ&WYMWNYNX7JRJI^ѧѦ8THTSXJVZJSYQ^NYYFPJX FQTYTKYNRJFQTYTK@PSJJJ]JWHNXJBWJUJYNYNTSXFSIUJWXNXYJSHJѧ +NSINSL YMJ ѦX\JJYXUTYѧ KTW NSOZWJIPSJJXHFSFQXTGJ YWNHP^FSI[FWNJX \NIJQ^KWTRUJWXTSYTUJWXTS.YYFPJXOZXYYMJWNLMYFRTZSYTKRT[JRJSY FSI\JNLMYGJFWNSLUWJXXZWJYTGFYMJYMJHFWYNQFLJHJQQXNSOTNSY ܫ ZNIFQQT\NSL YMJRYTGJSTZWNXMJIFSIWJHT[JW\NYMTZYHFZXNSLRTWJOTNSYIFRFLJ.Y RJFSXLJSYQ^RT[NSLOTNSYXYMFYRF^GJXYNKKX\TQQJSFSIUFNSKZQ What James River PT Is Doing In Response To The Coronavirus Providing One-On-One Care! .K^TZTWXTRJTSJ^TZPST\WJVZNWJXUM^XNHFQYMJWFU^IZWNSL YMNXHWNXNXWJRJRGJWYMJWJѣXFQ\F^XKJ\JWYMFSKN[JUJTUQJ NSXNIJYMJ/759HQNSNH7JHJSYQ^YMJWJѣXTSQ^GJJSY\TYMJ UFYNJSYFSIRJ.FRZXNSL[NWYZFQ59KTWXTRJUFYNJSYXGZY UQFSYTPJJUYMJHQNSNHTUJSFXQTSLFXUTXXNGQJ Article: www.washingtonpost.com/health/suffering-from-bad-knees-some-look-for- alternatives-to-surgery/2019/11/15/d286d862-dfd7-11e9-be96-6adb81821e90_story. html CALL US TODAY IF YOU ARE EXPERIENCING ANY PAIN TRACK ME ON STRAVA! FEEL BETTER BY EATING BETTER Download the STRAVA app on your smartphone and keep up with my daily exercise! 9MJWJѣXSTVZJXYNTSYMFY\MFY^TZJFYFKKJHYXMT\^TZKJJQFSIFMJFQYM^ INJYMJQUX^TZKJJQGJYYJW9MJMJFQYMNJXYINJYNXTSJYMFYJRUMFXN_JX \MTQJLWFNSXFSI KWJXM KWZNYXFSI[JLJYFGQJXFSI YMFY NSHQZIJX QJFS UWTYJNSFSI QT\KFYTWSTKFYIFNW^UWTIZHYX(TRGNSJFMJFQYM^INJY \NYMWJLZQFWJ]JWHNXJFSI^TZ\NQQKNSINYMJQUX^TZWRTTIFX\JQQFX ^TZWGTI^-JWJFWJXTRJYNUXYTMJQUNRUWT[J^TZWRTTIFSIFHYN[NY^ \NYMYMJWNLMYSZYWNYNTS Mix in Protein to Boost Mood. 1NPJ KNGJWUWTYJNSHFSMJQU^TZ YTF[TNIGQTTIXZLFWHWFXMJX8TRJ LTTIXTZWHJXTKUWTYJNSFWJHMNHPJSKNXMJLLXXJJIXFSISZYXQT\KFY ^TLZWYQT\KFYHMJJXJFSIRNQPYTKZFSIUJFSZYGZYYJW Don’t Worry, “B” Happy. 9MJ ' [NYFRNSX NSHQZINSL ' ' FSI KTQNH FHNI UQF^ F WTQJ NS YMJ UWTIZHYNTS TK GWFNS HMJRNHFQX YMFY WJLZQFYJRTTI *XUJHNFQQ^ NK ^TZ MF[J IJUWJXXNTS GJ XZWJ YT HTSXZRJ KTTIX WNHM NS YMJXJ [NYFRNSX ,TTIKTTIXTZWHJXKTWRFS^'[NYFRNSXNSHQZIJXMJQQKNXMUTZQYW^JLLX QT\KFY^TLZWYFSIKTWYNKNJIGWJFPKFXYHJWJFQX+TQNHFHNINSUFWYNHZQFW NXKTZSIRTXYQ^NSQJFK^LWJJSX Drink water. 8NU\FYJWTWTYMJWIWNSPX\NYM KJ\TWSTHFQTWNJX YTMJQURFNSYFNSF MJFQYM^\JNLMY 0JJU F\FYJW GTYYQJ NS ^TZW GFL TW FY ^TZW IJXP YT XFYNXK^^TZWYMNWXYYMWTZLMTZYYMJIF^ Be active whenever you can. 8JYFLTFQYTKNYNSFYQJFXYMTZWXTKRTIJWFYJUM^XNHFQFHYN[NY^NS ^TZW\JJP'JNSLFHYN[JRNSZYJXFYFYNRJFQXTFIIXYT^TZW\JJPQ^ YTYFQ&XP ^TZW KWNJSIX TW KFRNQ^ YT PJJU ^TZ HTRUFS^ FX ^TZ GNPJ OTL\FQP TW IFSHJ)TSѣY KTWLJY YT IT XTRJRZXHQJ XYWJSLYMJSNSL FHYN[NYNJXY\NHJF\JJP Enjoy your food but eat less. Use a smaller plate for meals to help control the amount of food and HFQTWNJX^TZJFY Search Dan List TS8YWF[F YT PJJU ZU\NYMR^ J]JWHNXJ FSI XMFWJ ^TZWX YTT . WZSGNPJ\FQP TWMNPJTZYXNIJ*;*7>)&> FSIUTXY&11TKR^ exercise on Strava. THE MURPH CHALLENGE 4S 2JRTW N F Q )F^ )FS HTRU Q J Y JI Y MJ 2Z W UM Challenge which is intense exercise that honors fallen 3F[^ 8*&1 FSI 2JIFQ TK -TSTWWJHNUNJSY192NHMFJQ 2ZWUM^ The workout consists of: • 1 Mile Run • 5ZQQ:UX • 5ZXM:UX • &NW8VZFYX • 1 Mile Run All this while wearing a 20 QG[JXY )FS HTRUQJYJI YMJ \MTQJ HMFQQJSLJNS www.jamesriverpt.com
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