3 EASY STEPS TO HEALTHY 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 moves over a millions 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. Just like taking care of your heart, your joints need attention to maintain a healthy state. Here are easy ways for you to take care of your knees, 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 the muscles around your hips and knees strong. Especially the gluteals and quadriceps muscles. Studies show that those adults, particularly 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 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 more low-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 or worsening of arthritis and joint injury. If your attention is on your sore knee, then it is time to call us for a free knee joint analysis. This will include looking at you walk, observation of your feet and your balance, and screening of your joint mobility and leg strength.Talk tooneofourexpertphysical therapists todayandseehowyour life can be enhanced with stronger hips and freely moving knees. Contact ZPT to schedule a free screening or an hour evaluation, 317.873.2033.
Grilled Vegetables with Balsamic Glaze
Here is a recipe, inspired by those grilling dads - have a great Father's Day and enjoy this healthy way to add veggies to your next cookout!
INGREDIENTS • 1 bunch asparagus, ends trimmed, cut into 1-2-inch pieces • 1 zucchini, cut into large dice • 1 yellow squash, cut into large dice •1sweetoryellowonion,cut into1-inchslices • 2 bell peppers, seeded, cut into 1-inch slices
(Other vegetables can be used, however potatoes require longer cook time) • ¼ cup extra-virgin olive oil, divided • ½ tsp black pepper • ½ tsp salt • 2 Tbsp finely chopped fresh parsley • 1 cup balsamic vinegar
DIRECTIONS To make the balsamic glaze, bring the vinegar to a boil in a small saucepan over medium-high heat. Reduce heat to medium low and simmer until the balsamic is reduced by about half, 20 to 30 minutes. Remove from heat and allow to cool, and reserve. To grill the vegetables, preheat the grill to high heat (500 ° ). Place the veggies in a large bowl, drizzle with 1/8 cup olive oil, toss and place in grill basket. Place the basket on the grill and close lid, grill for 15 to 20 minutes, shaking the grill basket occasionally. Peppers and onions will appear charred on edges, and will test tender. Place the veggies in a serving bowl, drizzle evenly with ¼ cup balsamic glaze and the remaining olive oil. Season with salt, pepper, and garnish with parsley. Serve warm or at room temperature. ( from Whole 30 Recipes)
CALL TODAY! 317.873.2033
www.ZionsvillePT.com
Made with FlippingBook - professional solution for displaying marketing and sales documents online