SAY HELLO TO HEALTHY KNEES Get Back To Working Out Pain-Free!
Formanypeople, knee pain can be awayof life, limiting theirability to climb stairs, squat down to get something off the floor, enjoy longwalks, 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 eachyear and over 80million times over a lifetime.This is also the reasonwhythings can gowrong, causing injury and pain. Just like taking care of your heart, your joints needattention tomaintainahealthystate. Here are easyways foryou to take care ofyourknees, 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 themuscles aroundyourhips 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 havemuch 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 aswalking, running and other sports. However, if you have arthritis, it is advised to do less impact activities such as biking, ellipticalmachines, 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. Ifyoudohave arthritis or have had surgery, then a regular Physical Therapycheck-up is especiallyimportant. Ifyour attention is on that sore knee, then it is timeyou called us for a free knee joint analysis. Talk to one of our expert physical therapists todayand see how life can bewith freelymoving knees. Ifyou suffer fromback pain, orwould just like to move better thanyou used to, call Iberia Sports &Rehab todayto learnmoreabout howphysical therapy can help you LIVE LIFE Pain-free!
TRY THIS DELICIOUS HEALTHY RECIPE! INGREDIENTS • Four medium-sized zucchinis • One 5oz log of goat cheese • 1-2 cups of marinara sauce • Chopped parsley DIRECTIONS Preheat oven to 400 degrees. Slice zucchini lengthwise and scoop out seeds. Season to taste with salt and pepper. Place on baking sheet. Using 1/2 of the goat cheese, spread small amount into the zucchini and cover with marinara sauce. Drop dots of remaining cheese over the marinara, bake until cheese is soft andmarinara is bubbling (about 20 minutes).
STAYING MOYIVATED TO EAT HEALTHY THIS SUMMER!
Use these handy tips to keep yourself eating right this summer: 1. Keep a food and exercise journal. This is extremely helpful to track how much you’re eating – sometimes you don’t realize how many small bites here and there add up. You can do a hand-written journal or go digital and log your food/fitness from the computer or your smartphone. 2. Skip the pantry and head to the fridge. No one really keeps a lot of processed foods in their fridge because they’re usually self- stable. When looking for an afternoon snack, stick with something from the fridge (non-fat
greek yogurt, fruit, veggies with hummus, edamame, etc.) 3. Try new foods. Eating the same meal every night can get old. Look for newhealthy recipes online, in cookbooks ormagazines so you don’t get bored with eating healthy. 4. Eat something every 2-3 hours. This keeps yourmetabolismrunning and alsomakes sure you don’t overeat after work. 5. Keep nutritious foods on hand and ready to eat. Preparation is the key to eating healthy! Having fresh vegetables and fruits, lean protein, healthy fats and smart carbs each week is super helpful for staying on track.
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