Advantage PT: 5 Simple Ways To Beat Knee Pain

NEWSLETTER

BEAT KNEE PAIN WHILE RUNNING Run Away FromThe Possibility Of Pain!

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NEWSLETTER March 2019

INSIDE: Service Spotlight

Beat Knee Pain While Running Finish Your Workout Without Fear Of Pain! We all know that running is great exercise for our bodies, but often people stop due to knee or lower leg pain. This can happen for a variety of reasons, but usually ones that we are not aware of. Over 50 million Americans deal with some sort of knee trouble, as the knees are the second most common injured joint, the first being the joints in the spine. Therefore, it is essential to know what you can do to prevent knee troubles from even starting. Most all knee and leg pain can be attributed to the following issues: • Poor muscular strength • Imbalance of muscular strength with certain muscles stronger and others weaker • Poor muscular coordination • Poor biomechanics of walking / running • Lack of flexibility Don’t push through the pain. While feeling a stretching sensation or muscle burn is a normal part of exercising, feeling pain is not. Sharp or dull pain should be paid attention to and not pushed through. Make sure you are doing adequate warming up prior to exercising as muscles and tissues require internal lubrication to work properly. Warming up brings natural fluids to the area to help with lubrication, improving elasticity and function. In addition, make sure to properly stretch after exercising to ensure that flexibility is maintained and gained. At Advantage PTwe provide 60 minute 1 on 1 care with licensed professionals at every visit. With over 150 years combined experience we find the root cause of your pain and put you on the path to recovery.

5 Ways To Improve Knee Pain

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FREE KNEE PAIN WORKSHOP DETAILS INSIDE

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22717 SE 29th Street Ste D10 Sammamish, WA 98075 Phone (425) 883-9631 Fax (425) 250-0575

7525 166th Ave NE Ste D225 Redmond, WA 98052 Phone (425) 883-9630 Fax (425) 250-0575

STRAIGHT LEG RAISE Sit on the ground. Stretch your legs out in front of you. Bend your uninvolved knee to 90 degrees, foot flat on the ground. Keeping your knee straight, lift your foot about 10 inches off the ground. Gently lower your foot back to the ground. Lower Body Strengthening

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Exercises copyright of Always consult your physical therapist or physician before starting exercises you are unsure of doing.

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5 Ways to Improve Knee Pain 1. Increase your leg strength. Do wall sits, knee extensions, toe raises, hip side-lifts and more. Speak with one of our professionals for how to perform these exercises correctly. 2. Improve your patella (kneecap) tracking. Your patella needs to glide to actually form a C pattern when you bend your knee. Do leg lifts with your whole leg rotated outwards to strengthen the inner thigh and knee muscles. Make sure to stretch your kneecap up and down, side to side, to ensure gliding. Most patellofemoral pain comes from poor patella tracking and a physical therapist is the expert to diagnose and treat this problem. 3. Maintain and improve flexibility. With running and exercising it is very common for the powerful muscles in the leg to become tighter. For example, the hamstring and outer tissues of the leg (iliotibial or “IT” band) can become very tight, altering the mechanics of the knee causing pain. Stretch after every time you run and do adequate warm ups prior. Try integrating yoga and stretching into your routines. 4. Improve your balance and coordination. Do balance exercises to build up your proprioception (sense of balance position). Exercises such as standing on one leg with and without eyes closed are important. Don’t forget to make sure you setup for safety when performing balance exercises by having a steady surface nearby to hold onto when needed. 5. Improve your agility. Many casual runners, simply run, but do not perform other types of important exercises such as strengthening, balance and agility training. Mix up your workouts to include these other types of exercises. Seeing a Specialist. If you have recurring knee pain or discomfort for more than 3 days, it is time to see a specialist. The ideal specialist to see is a physical therapist as they are medical experts in joint movement and function (kinesiology). A thorough evaluation needs to be done of your movement, walking patterns, strength, joint mobility, patella tracking and proprioception. Only then, can the true source of the pain be found, treated and help you understand what you can do to prevent it from returning. In addition, if you are an avid athlete, a physical therapist is key in helping you discover new ways to improve your movement and function, helping you improve your game. Get on the path to healthy knees and call us today for a free joint movement analysis. Discover how liberating it can be to run or exercise pain free.

Lasertherapyusesaprocesscalledphotobiomodulation. Unlike medications, laser therapy reduces pain without undesirablesideeffects. It isalso important topointout that patients report long-lasting pain relief. While the number of treatments required may vary depending on the acuity of the condition, many patients experience lasting relief after only a couple treatments. With LightForce lasers, treatments are quick, usually 5-12 minutes depending on the size, depth, and acuteness of the condition being treated.

RELIEF FOR:

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Foot Pain Knee Pain Post Surgery

7525 166th Ave NE Ste D225 Redmond,WA 98052 Phone (425) 883-9630 Fax (425) 250-0575 22717SE 29th Street Suite D100 Sammamish,WA 98075 Phone (425) 883-9631 Fax (425) 250-0575

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FREE WORKSHOP ATTENTIONKNEE PAINSUFFERERS! MARCH 12TH & 13TH • 6:30PM The Knee Pain Workshop will be held March 12th at our Sammamish clinic and March 13th at our Redmond clinic at 6:30pm. If you’re confused about what to do and looking for answers, here’s some of what you’ll learn:

What is Blood Flow Restriction (BFR)? BFR is the use of a pressurized cuff placed on a limb during low to moderate level resistance training. A growing body of research supports the use of BFR in combination with low load resistance training to increase muscle size and strength in skeletal muscles similar to performing high load resistance training alone. How does BFR work? BFR works by reducing the amount of available blood to an exercising muscle thus increasing the amount of metabolites in that muscle. This increase in metabolites can stimulate cell signaling pathways that cause growth in muscle size and strength in the exercised limb. What would it look like in the clinic? An inflatable cuff will be placed on the limb being exercised, pumped up to a certain pressure based on the individual, and low load exercises will be done. Most commonly, a high amount of repetitions; 15-30; will be done at low levels. Who would benefit from BFR? There is evidence that supports the use of BFR for populations with decreased strength and/or joint stability. BFR canalsobeusedalone inperiodsof immobilization—suchaspost-surgery or being in a cast, boot, or brace—and can help prevent muscle loss and strength decline. For the healthy and athletic populations, BFR is used to stimulate muscular mass and strength growth at a lower training load without the mechanical stress of high load training. What are the effects from BFR? Increased muscular strength and endurance without stressing the joint! Service Spotlight: Blood Flow Restriction Treatment For Post-Op Knee

• How a problem in your hips can cause knee pain… • What successful treatment and permanent relief looks like without the side effects of medications, injections or surgery.

• The Single Biggest Mistake patients with knee pain make which actually stops them from improvement in relief… • A sure-fire way to pick the right treatment for thecauseofyour knee pain (and save you a ton of time & money).

Register by calling

Redmond: (425) 883-9630 Sammamish: (425) 883-9631

Don’t delay! Seats are limited!

Patient Review

“I came to Charles because I had knee pain that was severe enough to limit my ability to play tennis competitively. Since my treatment started, I have gotten enough flexibility to improve my movement on the court. I am also able to walk up and down stairs normally and without pain. I also regained the ability to cross my legs and tie my shoes while sitting down.” - Scott R.

Who Do You Know That Needs Our Help? • Walk for long distances • Live an active and healthy lifestyle Do You Have Friends Or Family Unable To Do The Following: • Move without pain • Bend and move freely • Balance confidently & securely • Sit for long periods comfortably

TELLTHEM TO CALLTODAY. THEYWILLTHANK YOU AND SOWILLWE!

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