Why does my knee hurt? There are several knee injuries that can result from running. Read on to learn about some of the most common!
P H Y S I C A L T H E R A P Y N E W S L E T T E R
GET BACK IN THE RUNNING!
FEEL BETTER! How physical therapy can help you get back on your feet
EXERCISE ESSENTIALS Try this exercise to relieve knee pain!
STAFF SPOTLIGHT Congratulations to Jessica Jay, PTA!
P H Y S I C A L T H E R A P Y N E W S L E T T E R
GET BACK IN THE RUNNING!
Solve Your Running Pains With Physical Therapy
your full weight is put on it. Both knees have two menisci, which are C-shaped pieces of cartilage that cushion your tibia and femur. When a meniscus is torn, the surrounding areas can become painful, swollen, or stiff. The movement in your knee may also be limited, making it difficult to bend or extend the knee. • Patellar Tendinopathy. This injury specifically affects the tendon that connects your patella to your tibia. That tendon is known as the “patellar tendon.” The patellar tendon works together with your quadriceps to allow you to run, jump, and kick. However, when the tendon experiences excessive overuse, it can become torn and inflamed, resulting in patellar tendinopathy. Those with patellar tendinopathy typically experience pain between the patella and tibia. You may only notice the pain while running or working out at first, but over time it can become more frequent and severe, interfering with daily activities. You can prevent patellar tendinopathy by strengthening your thigh muscles and improving your running technique with the help of a physical therapist.
WHY DOES MY KNEE HURT? There are several knee injuries that can result from running. Some of the most common include: • Hamstring Strain. Hamstring strains are common in athletes and can cause pain around the thigh or knee. Your hamstring is a group of three muscles that run along the back of your thigh and help in allowing you to bend your knee. One or more of these muscles can become strained, or even torn, through excessive use or injury. You can avoid hamstring tears by doing strengthening exercises of both the hamstrings and glutes, as they work together to bear weight. Stretching your hamstrings and quadriceps (the muscles at the front of the thigh) and doing warm-up exercises before a run will help in keeping them warm and loose, thus decreasing your risk of straining them. • Meniscus Tear . A meniscus tear is one of the most common knee injuries. It occurs when the knee is twisted or rotated in a way that it shouldn’t be, especially when
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HOW PHYSICAL THERAPY CAN HELP YOU
• Iliotibial Band Syndrome. Iliotibial (IT) band syndrome occurs frequently in runners, since it is caused by an excessive repetitive bending of the knee. The IT band is made up of a thick clump of fibers that run from the outside of the thigh, down the knee, and to the top of the tibia. IT band syndrome occurs when the IT band becomes too tight, making it difficult to glide smoothly over the knee, and resulting in pain and swelling. IT band syndrome can be avoided by doing thorough stretches before a run, preventing the band from becoming too tight. If you are suffering from any of these conditions, or you are experiencing knee pain in general, it is important to schedule a consultation with a physical therapist. We will conduct a thorough physical evaluation to create a diagnosis and determine where your pain is stemming from. Afterward, we will create a customized treatment plan based on the needs of your diagnosis and the severity of your symptoms.
Our treatment plans will incorporate both passive and active therapies for treating pain. Passive therapies are aimed at pain relief and healing, including specialized treatments such as manual therapy, ice and heat therapies, ultrasound, or electrical stimulation. Active therapies are aimed at increasing strength, flexibility, range of motion, and overall function. These include condition-specific exercises and stretches that will target the affected area and any areas that may be contributing to the pain. We will also provide a slow-motion video analysis of your running form along with restorative tips and techniques to avoid further injuries.
To get back on your feet today, visit our website at rjasonkentpt.com.
EXERCISE ESSENTIALS Perform This Exercise To Relieve Knee Pain In Minutes!
STAFF SPOTLIGHT Congratulations, Jessica!
Jessica Jay, PTA Congratulations to Jessica Jay, our Macon PTA for being appointed to PTAG, Georgia Physical Therapy Political Action Committee. We are very proud of her accomplishments and her drive for learning all that she can about the field of physical therapy and the changes that arise.
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KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Hold for 20 seconds and repeat 5 times.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Schedule your consultation at R. Jason Kent PT by calling 478.333.3075 (Warner Robins) or 478.254.6880 (Macon)!
STEER CLEAR OF BACK PAIN
A D J U S T I N G YOU R R UNN I N G T E C HN I QU E COU L D H E L P YOU AVO I D B A C K PA I N !
risk for structural pain. One minor running error repeated millions of times can do an incredible amount of damage to your back, muscles, nerves and joints. This can eventually cause pain and arthritis. Often, the cause of back pain is poor strength -- specifically, weak abdominal muscles. The pelvis is held in place by numerous muscles, including the abdominals, hamstrings, gluteals and hip flexors. An imbalance or weakness in these muscles can lead to pelvic misalignment, causing the pelvis to tilt forward or backward. Forward tilt of the pelvis leads to a sway back. In addition to abdominal weakness, a lack of strength in the gluteals and hamstrings leads to forward pelvic tilt. While the abdominals stabilize the pelvis by pulling upward on the front, the gluteals and hamstrings offer stability by pulling down on the rear of the pelvis. Exercises must be done to strengthen both the abdominals and gluteals. Running gives the gluteals a good workout. The abdominal muscles can be conditioned through physical therapy and easy weight training exercises. Problems with running increase as we age and are a leading cause of falls and disability in older adults. At least 20% of adults over 65 have problems with running. This further increases to 50% in adults 85 years old and older. Most of these problems with running are associated with underlying diseases. For more information about how R. Jason Kent Physical Therapy can help you, visit our website at rjasonkentpt.com.
Did you know that the way you run could be causing your back pain? Most people have something in their style of running that can cause long-term wear and tear. For example, a foot turned-out, a weak abdomen or poor posture contributes to stress on the body. We are trained to treat running disorders and teach corrective running techniques. By changing the way you run, it is possible to eliminate and prevent back pain. On a daily basis, you run more than any other physical activity. How you run defines most everything about you, including your physical abilities. We can help you discover that something about the way you run may be the reason you have pain and help you change it. You run over a million steps in a year. Your run involves many body parts, all interacting together to produce your running style. It’s as natural as breathing, and if any of your six (two ankles, two knees, two hips) weight-bearing joints are not in good alignment, you’re at
YOUR HEALTH IN MIND!
WHAT’S HAPPENING AROUND HERE We are so excited to be featured in the APTA Impact magazine! A donation was sent on our behalf to the Hands of Grace Free Medical Clinic for us winning a contest! Here is the winning image!
R. Jason Kent PT is focused on keeping a safe environment for our patients by closely following CDC guidelines. When scheduling your appointment, we ask all patients to note whether you’d prefer your therapist to wear his/her mask. Please refer to our website for further information on our company protocol for sanitizing, social distancing and staying clean and safe. Need therapy while social distancing? Schedule an e-visit or virtual Telehealth physical therapy appointment with us today! We want to wish health and safety to all of our patients!
CALL 478.333.3075 Warner Robins
CALL 478.254.6880 Macon
Learn more about R. Jason Kent PT by visiting our website at rjasonkentpt.com!
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