Health & Fitness Newsletter by Advanced Physical Therapy
HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body
“Tired Of Rolling Your Hopes Of Relief Into The Gutter?” 3 EASY STEPS TO HEALTHIER HIPS & 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, shop 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. (continued inside)
• 3 Easy Steps To Healthier Hips & Knees • Improve Sports Performance • Patient Results • Ideal Protein
HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body
“Stroll Down A Pain Free Memory Lane!” 3 EASY STEPS TO HEALTHIER HIPS & KNEES
Just like taking care of your heart is necessary for cardiovascular health, your joints need attention to maintain a healthy state. Here are some easy tips that can help you take care of your knees, increase flexibility, and alleviate joint problems: 1. Stretch your hamstrings, quadriceps and adductor muscles each day. By keeping these muscles flexible, you can balance the forces on your knee joints. This allows your knee joint to bend and rotate while your patella (kneecap) tracks properly. 2. Keep the muscles around your hips and knees strong. Especially the gluteal and quadricep muscles. Studies show that adults, especially over 55, who have stronger gluteals and quadriceps tend to have less back and joint 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 lower 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 checkup 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. Call us today to speak with a physical therapist, or come on in for a free consultation at (316) 283-7187.
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Improve 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. There are many different components that athletes include in training regimens, including balance, strength, nutrition, hydration, mental health, and flexibility. One of the most effective ways to train is to ensure you are improving your joint performance and stability. This focus can 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, give Advanced Physical Therapy a call today.
Do you want a natural solution to improving your health? Gain your freedom from pain medication and avoid costly surgery with physical therapy!
We can help you: Naturally relieve stiffness and swelling. Prevent aches and stiffness. Be more active with your friends and family.
Have more energy. Feel better at work.
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Exercise Essentials Try these pain relief exercises:
Stretches Muscles In Knees
SINGLE KNEE TO CHEST STRETCH While lying on your back, hold your knee and gently pull it up towards your chest. Hold for 30 seconds. Alternate legs and repeat 8 times.
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Patient Results
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They were encouraging all the way! “Advanced Physical Therapy met my needs of knee improvement by correct assessment, treatment, home stretches and strengthening routine. Morgan and Maureen were encouraging all theway. I recommendAdvancedPhysical Therapy of Newton/Hesston to anyone that is in pain or needs physical therapy!” It’s a pleasant, helpful atmosphere! “Before therapy, I had sharp pain down my legs and hip. My legs would feel like they were going to give out. I couldn’t walk more than 200 feet due to wobbling sensation. Since therapy, all above were corrected. APT has a pleasant, helpful atmosphere where all cared about my recovery. Thank you so much!” - M.L. I’m stronger! Thank you! “Before therapy, I was not able to walk far before my hips started to hurt. My left leg was very weak. I wasn’t very flexible. Since therapy, I’m able to walk without hips hurting, my leg is much stronger. I have better endurance and more flexibility and overall, I’m stronger. Thank you! You guys are great!”
Strengthens Knees & Hips
KNEE SQUEEZE Stand with good posture, and a foam roll or pillow between knees. Reach overhead, engage core, squeeze foam roll or pillow. Bend forward at the hips, reaching toward toes. Repeat 5 times.
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