ZPT GaZette Newsletter by Zionsville Physical Therapy
THE
MARCH, 2019
WHAT ARE THE LARGEST JOINTS IN THE HUMAN BODY? AND HOWDOWE TAKE CARE OF THEM? ZPT GaZette NEWSLETTER
Your hips and knees are both extremely important joints in your body, especially if you are an avid runner, walker or hiker. Before you can understand how to prevent injury to these joints that are so crucial to your movement, you must first understand the anatomy behind them. The hips are the largest ball-and-socket joints in your body, meaning that the top of your thighbone (femoral head) fits perfectly in the acetabulum (cup-shaped socket of the pelvis).The joint is held together by several muscles, tendons, ligaments, and bursae that help the hips move comfortably and fluidly in several directions. The knees are hinge joints, meaning that unlike the hips, they are designed to move solely in forward and backward bending motions. Your knees are comprised of three main bones: the tibia (shin bone), femur (thigh bone), and patella (kneecap). They are held together by muscles, tendons, ligaments, and menisci that help bear your weight and control your movement. It may not seem like it, but the knees are actually the largest joints in the human body! Common causes of hip and knee pain – and how to prevent them: The hips and knees both play a crucial role in your movement and mobility. In physical therapy we test the joints for mobility, ligaments for their stability, and muscles for their strength and tone. Often we find that the hips are weak, and that knee pain can often be a result of a specific weak hip muscle or poorly coordinated core and leg muscles. Arthritic hips and knees can be hereditary, however strong musculature can keep painful arthritic joints frombecoming a bigger problem. In addition to arthritis, these large joints can be injured fromoveruse, over a prolonged period of time, or in a one-time accident or incident. Here are some other common hip injuries and how to prevent them. Inside, you will also find an article about common knee injuries and preventative suggestions. Some of the most common hip injuries in runners include: • Bursitis. The bursae act as cushions in the hips by reducing friction and allowing your muscles and tendons
to glide smoothly over bone. Bursitis occurs when the bursae become inflamed, making the pathway for movement much more difficult. This can result in pain, stiffness, and swelling. Hip bursitis can also be called trochanteric bursitis and is painful on the side of your hip, especially when you lie down on your side, and perhaps each time you rise from a seated position. It can be a result of overtraining with running or bicycling, a fall onto the hip, weak hip muscles or osteoarthritis. Decreasing the pain and inflammation is the first phase, then working on recruiting hipmuscles to restore normal hip motion, balance and gait are extremely important. • Hip flexor strains. Hip flexors, hamstrings, gluteals, adductors (inner thigh), rotators and quadriceps all move the hip in various directions. A hipmuscle strain (an over stretch or tear of a muscle or tendon) can occur with overloading with weight, overtraining with excessive repetitions, or with a sudden slip or twist of the leg. This time of year, slipping on ice can be a cause for muscle strains or falling episodes. Prevention includes watching your weight, resting between workouts, and avoiding slippery or dangerous surfaces. Proper training of the deep coremuscles, including the transverse abdominus and the pelvic floor muscles can also assist with proper “firing” and use of the hip musculature. Your physical therapist can test and determine what approach would be most beneficial for you.
THE
MARCH, 2019
ZPT GaZette NEWSLETTER
Dear ZPT family and friends,
INSIDE:
A few weeks ago, our ZPT team gathered for a few hours of reviewing our past and casting a vision for our future. We took time to discuss a business book we hadallread,and to learnmore about our personality types.
• The Most Common Knee Injuries In Runners • FREE Workshop • Sudoku • Healthy Recipe
ELAINE MORRISON Owner
Amy Connelly, owner of Connelly and Associates here in Zionsville, provided insights from the Myers Briggs PersonalityTypes test results: very insightful! Another topic we discussed was our purpose as a group: Helping individuals in our community heal and thrive. Our niche, as a small business is putting our patients FIRST. Sometimes that is easier, when you are working with a small company such as ours, where we all care about each other as family, so of course, we will care for each of our patients like family, too. We strive to always keep our patients’ needs ahead of our own. Next, I owe a big thank you to our patients, past customers and the Zionsville Chamber of Commerce fortheawardrecognizingmeasBusinessProfessional of the Year. Anyone who knows me realizes how surprised I was, and how I never like to “toot my own horn” about things I do. This time, I can be very pleased and satisfied that we, as a team, are running a smooth business that is serving our community with the best physical therapy around, through the expertise of our therapists and technicians. I love that my chosen profession, PHYSICAL THERAPY, can be in the spotlight for this recognition, and our mutual community support can grow even larger. Which brings me to another thought – we work as a team here, and our CORE VALUES reflect each of our commitment to making ZPT the place where you come to heal, to feel better, and to get back to doing things you love to do. To share our Core Values:
We are: • Team Oriented • Adaptable, Life Long Learners • Unselfish and Sincere in our Care
And we: • Work with Integrity, • Energy and Enthusiasm, • Confidence and Tenacity
Patient Success SPOTLIGHT
I’m walking out the door pain free! "I’m so happy I was referred by my doctor to ZPT before going a more invasive route. Marissa took her time to access everything that was going on with my hip and SI joint. She was patient, and her entire crew at ZPT made all the stretches and exercises fun, no matter how challenging they were at first. I am now pain free and have a new set of skills to keep my core, hip, and lower back strong and healthy. I’ll miss spending time with you all, but I’m walking out the door pain free!" - Mindy M.
As usual, I hope this finds you feeling well, fit and energetic, peace filled and joyful, and as pain free as possible. If not, you know where to come!
Gratefully, Elaine
P.S. “You thrill me, Lord, with all You have done for me! I sing for joy because of what You have done.” Psalm 92:4
FREE WORKSHOP HIP & PELVIC PAIN: March 16th at 10am Call to register! Call 317.873.2033, and ask for Taylor.
Subscribe to receive our digital newsletters on our website today!
www.ZionsvillePT.com
More Patient Success
"Good Results!"
"I came in with strong pain in my left hip which developed after a 6-hour car trip. The patient and professional ZPT staff introduced me to several exercises which, over time, yielded good results by strengthening some weak areas and improving flexibility. Also therapeutic massage of affected areas gave me much welcome relief from the pain. Another great experience with ZPT. Thanks!" - James C.
"ZPT Helped Me Find the Culprit to My Hip Pain!" "I came to ZPT because I was having hip pain while running and doing other normal activities. Emina found that my pelvic bone was out of place. She made sure to provide me with exercises to strengthen my muscles around my pelvic area. After just 6 weeks, I’ve been able to resume my normal activities. Also, my pelvic bone hasn’t popped out of place in a very long time. Thanks ZPT for my 2nd successful experience in ZPT in 2018! Emina is awesome!" - Sarine J.
SUDOKU
MEXICAN QUINOA
from Taste the Shred Cooking Guide from Juice Plus
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INGREDIENTS • 1 Tbsp. coconut oil • 2 cloves garlic, minced • 1 jalapeno, minced, or ½ tsp crushed red pepper • 1 cup dry quinoa • 1 cup vegetable broth •1 (15oz.)canblackbeans, rinsed&drained •1 (15oz.)candiced tomatoes (fire roasted/
regular), undrained • 1 cup corn, canned (drained) or frozen • 1 tsp chili powder • ½ tsp cumin • ½ tsp salt • Juice of 1 lime • Optional: • 1 avocado, diced • 2 Tablespoons fresh cilantro, chopped
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DIRECTIONS Heat coconut oil in a large skillet over medium-high heat. Add garlic and jalapeno/ or red pepper. Cook about 1 minute, stirring frequently. Stir in quinoa, vegetable broth, beans, tomatoes,corn,chilipowder,cuminandsalt.Bring toaboil.Cover, reduceheatandsimmer until quinoa is cooked through, about 20 minutes. Top with lime juice, avocado, cilantro. Makes 4 servings. Easy to make and to clean up. – one of our favorites! - From Elaine
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http://1sudoku.com
n° 229777 - Level Medium
THE MOST COMMON KNEE INJURIES
• Meniscus tear. A meniscus tear is one of the most common knee injuries. It occurs when the knee is twisted or rotated in a way that it shouldn’t be, especially when your full weight is put on it. Both knees have two menisci, which are C-shaped piecesofcartilage thatcushionyour tibiaand femur. When a meniscus is torn, the surrounding areas can become painful, swollen, or stiff.The movement in your knee may also be limited, making it difficult to bend or extend the knee, and may cause a popping
its normal range of motion and causes pain, swelling and inflammation. The term “tendinopathy” refers to tendon injuries which are caused by long-term overuse and show deterioration of the tendon WITHOUT inflammation. Patellar tendinitis can be treated with RICE, that is Rest, Ice, Compression and Elevation - which means stopping the activity that causes the pain and inflammation until
or clicking sound when the knee is moved. Meniscus tears most commonly occur due to a trauma such as slipping, falling, excessive twisting, or colliding with another athlete. Your physical therapist can test for meniscus tear or other internal knee joint “derangement.” Prevention is difficult, but proper training in sports and avoiding falling or collisions would be helpful. • Iliotibial band syndrome. Iliotibial (IT) band syndrome occurs frequently in runners, walkers, and hikers since it is caused by an excessive repetitive bending of the knee. The IT band is made up of a thick clump of fibers that run from the outside of the thigh, down the knee, and to the top of the tibia. IT band syndrome occurs when the IT band becomes too tight, making it difficult to glide smoothly over the knee, and resulting in pain and swelling. IT band syndrome can be avoided by doing thorough stretches before and after strenuous activities, proper strengthening of the hip musculature, and use of a muscle stick or foam roller for deep massage and stretch to the IT band. • Patellar tendinopathy. This injury specifically affects the tendon that connects your quadriceps (front thigh) muscle group to your tibia, through the patella (knee cap). That tendon Is known as the patellar tendon, and it works together with your muscles to allow you to run, jump, kick and walk properly. Tendinitis can occur when the tendon is stretched beyond
it has healed, a few days or a few weeks. Patellar tendinopathy requires lengthy work with a physical therapist to correct biomechanical strains, poor alignment and technique, and to reduce the stress on the tendon through cross-training and adequate support or rest to the structure. Come see us: If you are experiencing hip or knee pain, especially if it is limiting your walking, driving, running, biking or training to your full potential, give us a call and make an appointment at ZPT today. You may have an issue that requires a simple correction in your stretching technique, in your balance and stability skills, or your specific jumping and landing techniques. These are very difficult to test yourself for, but in the realm of possibility when you partner with a physical therapist to improve your safety, your function, or your speed. Another pro-active activity you can do, for FREE, is attend our next workshop onSaturday,March16that10:00a.m.,hereatZionsvillePhysicalTherapy.Our workshops last approximately one hour, and are interactive and informative. Attend, and bring a friend, and your names will be entered into a drawing for a green stretch strap, which will be quite the rage on the next day, St. Patrick’s Day, when everyone wants to wear green, or at least stretch their muscles with a green stretch-out strap. (See workshop information below).
Free Hip &Pelvic Pain Workshop
CALL NOW TO REGISTER: HIP AND PELVIC PAIN: Saturday, March 16, at 10:00 a.m. PresentedbyMarissaBarbee,DPT,andElaineMorrison, PT Come to this interactive workshop to examine the common causes for hip and pelvic pain, especially pain with walking, running, prolonged sitting and driving. If you are limiting your activities due to hip issues, come for screening tests and instructions to find out if your hula hoop days are over, or if you can indeed make a come-back! SEATING IS LIMITED. REGISTRATION REQUIRED: call 317.873.2033 and ask for Taylor, or e-mail us at ZionsvillePT@gmail.com. Don’t forget to bring a friend and enter to win a Stretch Strap!
www.ZionsvillePT.com
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