CHERRY-BERRY OATMEAL SMOOTHIES Healthy Recipe
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 thepowerfulmuscles in the leg tobecome tighter.Forexample, thehamstringandouter tissuesof the leg (iliotibialor“IT”band)canbecome 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. Improveyouragility. Manycasualrunners,simplyrun,butdonotperform other typesof importantexercisessuchasstrengthening,balanceandagility 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). Get on the path to healthy knees and call us today for a free joint movement analysis. Staff Spotlight PETER OLSON, MPT, OMT, ATC Balance co-founder, is a physical therapist and certified athletic trainer. With his Master’s in Physical Therapy fromNotre Dame College in Manchester, NH, and his Bachelor’s inKinesiologywithaspecializationinAthleticTrainingfromtheUniversity of New Hampshire, Pete completed a residency and two-year fellowship in Orthopaedic Manual Therapy from the Institute of Orthopaedic Manual Therapy, an affiliate of Mass General and Boston University. Based on the Norwegian National Program in Orthopaedic Manual Therapy, the institute revolutionized Pete’s approach to evaluation, manual therapy, exercise therapy, and overall patient care. In addition to working at Merrimack Valley Physical Therapy with Chris for five years, Pete also worked as a traveling physical therapist for Sunbelt Staffing, Inc., and as an athletic trainer at Physiotherapy Associates in San Francisco.
Ingredients
• 1/3 cup quick-cooking rolled oats • ½ cup light almond milk • ¾ cup fresh strawberries
• ½ cup fresh dark sweet cherries • 1-2 tbsp almond butter • 1 tbsp honey • ½ cup small ice cubes
Instructions In a medium bowl combine water and oats. Microwave 1 minute. Stir in ¼ cup of the milk. Microwave 30 to 50 seconds more or until oats are very tender. Cool 5 minutes. In a blender combine oat mixture, the remaining ¼ cup milk, and the next four ingredients (through honey). Cover and blend until smooth, scraping container as needed. Add ice cubes; cover and blend until smooth. If desired, top each serving with additional fruit.
http://www.eatingwell.com/recipe/259841/cherry-berry-oatmeal-smoothies/
HealthSouth, Pete worked with elite athletes at the collegiate level from Stanford University in Palo Alto, California. Additionally, Pete volunteered with the Adaptive Ski program at Breckenridge Outdoor Education Center, helping people with special needs enjoy outdoor recreational sports. Pete works with a broad spectrum of patients, including children with muscular dystrophy, seniors with gait
problems, competitive athletes, and everyone in between. Pete partners with every patient to achieve success. He encourages patients to be active participants in the process, teaching them how their bodies work and how they can be involved in every aspect of therapy and training. Pete’s a great listener, problem-solver and family man who enjoys kayaking, skiing, and sailing.
At St. Mary’s Medical Center, Pete worked with cardiac, pulmonary, and neurologically involved patients and post-surgical clients. At
Call Balance Rehab at 603.890.8844 , or visit our website at balance-rehab.com to schedule your appointment today!
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