Full Potetial: 3 Easy Steps To Healthy Knees

Full Potential News by Full Potential Physical Therapy

FULL POTENTIAL NEWS

May, 2018

“Don’t Pause Special Moments Due To Pain!” 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, shopping 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 has to move over a million 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. (continued inside) 3 EASY STEPS TO HEALTHY KNEES

INSIDE: � 3 Easy Steps To Healthy Knees � Improving Sports Performance � Exercise Essentials � Patient Success

Health & Fitness

May, 2018

The Newsletter About Achieving and Maintaining Optimal Well-Being “Live Life Pain Free!” 3 EASY STEPS TO HEALTHY KNEES

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: 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. Keep the muscles around your hips and knees strong. Especially the gluteals and quadriceps muscles. Studies show that those adults, especially over 55 who have stronger gluteals and quadriceps, tend to have less back pain and more ability to do daily activities. 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 less impact activities such as biking, elliptical machines, aquatic exercises, etc. Having a regular medical checkup ensures that your joints are working at their peak performance. In addition, any problems will be discovered early, preventing the onset of arthritis and joint injury. If you do have arthritis or have had surgery, then a regular medical check up is especially important. If your attention is on that sore knee, then it is time you called us for a knee joint analysis. Talk to one of our medical professionals today and see how much better life can be with freely moving knees.

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Pain Relief “Don’t Enjoy The Game From The Sidelines!” IMPROVING SPORTS PERFORMANCE

Whether you are a high school athlete or just like to exercise for fun, improving your body’s ability to exercise is a good challenge. While there are many different ways to train for your particular sport, including nutrition, we are going to focus on improving your joint performance and stability. This will allow you to run longer, cut faster, and throw better. Joint Stability Improve your sports ability through joint stability. When a joint is more stable, muscles can function better. For knees, ankles and hips try balance exercises on uneven surfaces such as foam or a folded towel. Try standing on one leg while doing small knee bends. Joint Flexibility Joints need to be flexible in order to move through their proper range and allow muscles to pull correctly. For many people who are runners, stretching must be done every day to maintain muscle and tissue elasticity. Dynamic stretching is often best, where the stretch is done in a moving fashion, such as in Yoga. This is different than a prolonged stretch.

Joint Strength Incorporate strengthening exercises into your sports routines. This is especially important for runners and weekend warriors. A little strengthening exercise can go a long way to prevent sports injuries and soreness. The stronger your muscles are around your joints, the better ability you have to play and avoid injury. Joint Coordination You have an inherent sense of where your joints are in space (proprioception) and how they are moving in space (kinesthetic sense). This allows your brain to coordinate the muscle movements around your joints. By improving your balance and coordination with specific exercises, you greatly reduce the chance of injury and will enhance your sports performance. If you would like to enhance your ability to run, play sports and prevent injury, then talk to one of our specialists today.

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Patient Success

My range of motion is almost at a normal level! “I began therapy with Full Potential in the fall of 2015 after 4 months of bearing no weight on my ankle due to a severe break. Through the months of therapy, I gained more range of motion and some reduction of pain. They encouraged and worked with me through two more surgeries as I continued to gain back more range of motion and reduced pain. I can once again take stairs in a normal pattern, walk more confidently on uneven ground and resume my hobbies and lifestyle. I have used the exercises I was taught to keep my pain level at a minimum and my range of motion is almost at a normal level. Without Full Potential and their awesome staff, I would not have regained my active life back or learned how to reduce my pain without medication through exercise. Full Potential’s clinic strengths is the education! Each therapist I had the privilege of working with was willing to talk with me about what was happening with my body and the purpose of what we were doing to expect a certain outcome. I was really helpful to as I progressed through therapy. I also valued the willingness to use multiple modalities of therapy (manual, ultrasound, etc) to help with the healing process and pain management. And, of course flexibility!” - Jill T. I had a very big improvement inmy kneemobility! “I had a very big improvement in my knee mobility while being at Full Potential Physical Therapy. The staff is always positive and they are always supportive of your improvements and getting you well again!” - Rich L.

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Full Potential News

BEST OF THE BEST 2017 Thank you to our community for voting us Best of the Best in 2017 for the second year in a row! We won in both Physical Therapy Clinic and Physical Therapist (William BJ Johnson). We are grateful that we are able to assist our patients overcome their physical limitations in order to reach their Full Potential. We strive to be the best every day and it means a lot that our community feels that we ARE the best. Thank YOU!

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Outstanding relief for your aches... Try these simple exercises to keep you moving... Exercise Essentials

Improves Balance

Loosens Tight Knee Muscles KNEE SQUEEZE

SINGLE LEG STANCE Stand on one leg and maintain your balance. Next, hold your leg out in front of your body for 10 seconds. Return to original position. Then switch and repeat 6 times. Maintain a slightly bent knee on the stance side.

Stand with good posture, foam roll or pillow between knees. Reach overhead, engage core, squeeze foam roll or pillow. Bend forward at the hips, reaching toward toes. Return to the start position. Hold 10 Seconds. Complete 3 Sets. Perform 2 Time(s) a Day.

Exercisescopyrightof

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Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Who do you know that needs our help?

At Full Potential, we know that a referral from our patients is the biggest compliment. Let us thank you with these 3 simple steps! 1. Start by handing out the referral cards located at our front desk to your friends and family that are in need of our help! 2. The card with your name on the back must be returned to us at their first appointment! 3. You win! Come in to claim your prize!

PLAY THE REFERRAL GAME!

READY. SET. GO! Thank you to the following for referring your friends and family!

• Bill VanBruggen • Rita Nykamp • Melody Freckman

• Lynda Redder • Bev DePree • Martha Woltman

• Patti Schonfeld • Carlene Ramirez • Ann Nieuwkoop

• Judy Allen • Melody Freckman • Michael Tubbs

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