The Newsletter About Your Health And Caring For Your Body & Fitness “ AreYour Knees Getting Bigger?” ATELLTALE SYMPTOM OF ARTHRITIS
Have you noticed in recent years that your knees seem to be getting bigger? Is this correlated with more popping, grinding or even pain when you bend, squat or kneel? This can be a sign of advancing stages of arthritis. The knees have two main fat pads, which reside just above and below the kneecap. These help to cushion the knee and assist with lubricating fluid flow around the joint. With arthritis, inflammation in the joint causes the fat pads to gradually thicken, choking the joint fluid flow. This leads to a vicious cycle of decreased lubrication, more wear, pain, and swelling. 60%-70% of patients can avoid surgery by choosing physical therapy The good news is that recent studies show 60-70% of knee osteoarthritis patients can avoid surgery by getting PT first (1). In fact, surgery should always be considered as a last resort after conservative measures have been tried. Furthermore, physical therapy is actually 40 times less expensive than a total joint replacement! (2 ) Improve your joint lubrication A physical therapist can actually help the lubrication in your joints through improved joint motion, strength, balance and coordination. The better lubricated your knee joints, the less friction and wear occur, reducing inflammation and pain.
During knee treatments, our therapists work to improve your patella (kneecap) and joint mobility. This improves the mobility of the tissue around the joint, especially the fat pads. This in turn, leads to improved blood flow, joint lubrication and decreased swelling. The result is fast pain relief, improved motion, strength, and abilities to do physical activities. Walking, bending, jumping and squatting can then be done without pain. Put your knees on the right path to health with a visit to your physical therapist. If your knees are feeling tight, stiff, weak, or are just starting to bother you, come see us, before it becomes a REAL problem. Call us today and talk to your physical therapist about your knees. (1). Katz JN, Brophy RH, Chaisson CE, et al. Surgery versus physical therapy for a meniscal tear and osteoarthritis. N Engl J Med. 2013 (2). http://www.healthline.com/health/total-knee- replacement-surgery/understanding-costs#1
For more helpful health tips visit: www.tetontherapypc.com
“ What Should I Do To Find Pain Relief In My Knees?” Simple Steps To MakeYour Knees Feel Great
Knee pain doesn’t have to slow you down. There are many ways to naturally relieve knee pain, and get your joints moving the way they should. Here are some tips to help your knees feel great: 1. Stretch your inner thighs The adductor muscles on the inner thighs can tighten over time. This increases the pressure on the inner aspect of the knee. Try this stretch; in standing with your feet apart, keep one foot flat on the floor, then lean away bending the opposite knee. Feel the stretch on the inner thigh, but be gentle! Hold for a good 30 seconds and repeat 3-5 times in a row on both sides. 2. Get your kneecap moving Freely moving patellas (kneecaps), are a sign of good knee health. In a sitting position with your leg out straight, hold onto your kneecap and gently push it down towards your toes and back up towards your head. This should not hurt! Repeat 10 times each direction and then do side to side. Repeat 2-3 times in the day. Do exercises to strengthen the outer hip and your gluteus muscles. The stronger your hips are, the better supported your knees are. In addition, doing knee extension exercises while sitting helps to strengthen the quadriceps muscles, which help to support the knee joints. Talk to 3. Strengthen your hip and quadricep muscles
your physical therapist about which exercises are right for you. 4. Go walking Sitting for prolonged periods leads to stiffening and weakening of the whole body, especially the lower legs. Try to get out and consistently walk 20-30 minutes a day. Start with a time that you can tolerate and never push through pain. 5. Ice and heat Heat helps with circulation flow, and feels great to soothe arthritic knees. A hot soak in the bath can go a long way to soothing aching knees. However, if your knees tend to swell after being on your feet for too long, use an icepack wrapped in a pillowcase for about 10-15 minutes. This reduces inflammation; be sure to check your skin regularly to make sure it does not get very red. 6. Get a regular physical therapy checkup Think of your physical therapist as the mechanic for your body. Give your knees and body a regular checkup. We evaluate the movement of your joints and prevent problems before they really begin to develop. Regular visits to your physical therapist can make a difference in the long-term health of your knee joints, and keep you from spending a fortune on more expensive and invasive procedures.
Helped me feel like myself again! “I really appreciated the therapy they did. They targeted the areas that bothered me and were tight. It helped with the pain for a while until I started tightening up again because of the pain. It was a vicious cycle, but Teton Therapy was able to get me through it and help me feel like myself again. All the therapists are very good and helpful. The therapy techs are equally good. Teton Therapy is a very well run facility. I recommend them highly.” - M.L. I no longer have to worry about falling again! “I am very happy to have been a client at Teton Therapy because I improved greatly. I can do things for myself I thought I would never be able to do. They helped me physically and mentally. Everyone that works here is a blast to talk with and work with. I had an opportunity to become stronger by being able to walk alone for short distances. I can feel how strong my legs have gotten. I no longer have to worry about falling again. I really want to come back after my transplant is complete to get my strength back once again. I am very happy I was referred here.” - R.H.
We can help you: Discover Pain Relief
• Decrease your pain • Eliminate pain while sitting • Improve stiffness
• Increase your flexibility • Improve your health • Get back to living
Target the Source of Your Pain. Call Today!
FREE KNEE PAIN SCREENING
Riverton (307) 857-7074
Lander (307) 332-2230
Think Teton Therapy FIRST We Are Here To Help! • Climb stairs without pain • Bend and move freely
• Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle
TAKE CARE OF YOUR ACHES & PAINS BEFORE IT’S TOO LATE!
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TIPS TOAVOID PAIN AT THE COMPUTER
• Sit up tall. • Sit close to your keyboard. • Use wrist rests. • Position your monitor properly. • Take small breaks during your workday and move around. • Keep your monitor at eye level.
ALMONDS: A Great Source Of Vitamins & Minerals
Almonds are good and healthy food, which contain a large part of the recommended daily quantity of vitamins, minerals, fiber and amino acids. A hundred grams of almonds contain 22g of carbohydrates, of which 12g of dietary fiber, which is 49%
of the required fiber per day.
Most of the people who practice the classical western diet miss the dietary fiber. They are extremely important for regular digestion and serve as food for the good bacteria – probiotics – in our digestive system. Almonds are rich in healthy fats, so 100 grams of almonds contains 49 grams of fats, of which 31 grams of monounsaturated fatty acids and 12 grams of polyunsaturated fatty acids.
EVERYTHING IS BIGGER HERE IN WYOMING, INCLUDING THE JACKALOPE !
Here are John, Ariel, Ryan and Tara making the most of our native Wyoming wildlife!
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