Fit 4 Life: 5 Simple Ways To Beat Knee Pain

Health & Fitness

The Newsletter About Physical Therapy & Personal Training

5 Ways to Beat Knee Pain While Running

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. (continued inside)

INSIDE: • 5 Ways To Beat Knee Pain While Running • Healthy Recipe • Patient Spotlight • Exercise Essentials

Health & Fitness The Newsletter About Physical Therapy & Personal Training


Almost 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. Are you still having knee pain after following these tips? Contact us today to schedule an appointment with Fit 4 Life. We will improve your knee pain!

If you are experiencing knee pain, Fit 4 Life has a 95% success rate! Schedule an appointment today with the best quality therapist in Florida!


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 set up 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. Fit 4 Life Can Help You Maintain Healthy Knees, Naturally!

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DO I NEED A PRESCRIPTION TO START PHYSICAL THERAPY? No, you don’t. Although we see many patients sent directly by their physician, in the state of Florida, a licensed physical therapist may begin the physical therapy process by performing a full physical therapy evaluation. We will verify benefits for you so that you can get started right away.

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Patient Spotlight

Hear What Our Patients Had To Say! “I am slowly improving!” “I love how the staff makes sure that I perform each procedure correctly. I am slowly improving with the expertise of each member I work with. I know I will eventually reach my short and long term goals.” – Edward F.



Adrian Smith Physical Therapy Assistant

Hello! My name is Adrian. I am a PTA and Personal Trainer here at Fit 4 Life. I received my Bachelors of Science from Florida State University and am certified though the American College of Sports Medicine as a Personal Trainer. I was born and raised here in the bay area. Sports and fitness has been a cornerstone in my life since childhood and illustrates my true passion. My hope is to use my experiences and knowledge base to assist in the achievement of all of our present and future clients’ health and fitness goals, along with instilling an appreciation of lifetime fitness. Fit 4 Life is a facility that empowers and motivates you to give your best so that you can look and feel your best, while using only the most effective strategies and equipment. I genuinely look forward to each and every step we’ll take together in achieving all of your goals!


Healthy Recipe Eating Right Never Tasted So Good!


INGREDIENTS: • 2 tbsp olive oil, divided • 8 boneless, skinless chicken thighs (1¼- 1½ lbs. total), trimmed • 2 large onions, thinly sliced • ½ tsp salt, divided • 3 cloves garlic, minced • 2 tsp ground turmeric • 1 tsp paprika • Generous pinch of saffron (optional) • 3 cups shredded cabbage (about ½ small head)

• 4 cups cooked brown rice, preferably basmati/jasmine • ¼ cup lemon juice • 2 tbsp chopped fresh Italian parsley (optional) • 1 lemon, sliced (optional)

DIRECTIONS: Preheat oven to 375°F. Coat two 8-inch-square baking dishes or foil pans with cooking spray. Heat 1 Tbsp. oil in a large nonstick skillet over medium-high heat. Add 4 chicken thighs, and cook, turning once, until both sides are lightly browned, about 4 minutes. Transfer the chicken to a plate and set aside. Repeat with the remaining chicken thighs. Pour off all but about 1 Tbsp. fat from the pan. Add the remaining 1 Tbsp. oil and onions to the pan and sprinkle with ¼ tsp. salt. Cook, stirring, until soft and golden, 12 to 15 minutes. Stir in garlic, turmeric, paprika, and saffron, if using; cook, stirring, for 2 minutes. Transfer the onions to a plate and set aside. Return the pan to medium-high heat and add cabbage. Cook, stirring, until wilted, about 3 minutes. Stir in rice, lemon juice, the remaining ¼ tsp. salt, and half of the reserved onion. Continue cooking until the rice is well coated and heated through, 5 to 7 minutes. Divide the rice mixture between the prepared baking dishes; nestle 4 of the reserved chicken thighs in each dish. Top each with half of the remaining cooked onions. Cover both dishes with foil. Label one and freeze for up to 1 month. Bake the remaining casserole, covered, for 30 minutes. Uncover and continue baking until a thermometer inserted in the thickest part of the chicken registers 165°F and the onions are starting to brown around the edges, 5 to 10 minutes more. Garnish with parsley and lemon slices, if desired.

Exercise Essentials

Try these exercises to get you moving... IT BAND STRETCH SIDELYING Lie on your side. Pull ankle of your upper leg back as if stretching your quad. Put the ankle of your lower leg on the outside of your knee. Apply pressure downwards to feel a stretch along the side of your thigh. Hold for 5 seconds repeat 6 times on each side.

Relieves Knee Pain

STRAIGHT LEG RAISE While lying or sitting, raise up your leg with a straight knee and your toes pointed upward. Hold for 10 seconds then repeat 6 times on both legs.

Loosens lower back

Exercises copyright of

Always consult your physical therapist or physician before starting exercises you are unsure of doing. Think Fit 4 Life FIRST Why You Need To Schedule An Appointment With Our Physical Therapists or Personal Trainers: � Move without pain � Bend and move freely � Balance confidently & securely It’s Never Too Late To Get Fit & Active!

� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle

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