Innovative PT: 3 Easy Steps To Healthy Knees

Innovative Newsletter THREE EASY STEPS TO MAINTAIN YOUR 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, 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. (continued inside)

Dr. Cheryl Howard PT, DPT, Cert. MDT Owner

Innovative Newsletter



Improving Your Sports Performance

Exercise To Help With Pain

Innovative Practice News

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. 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 less impact activities such as biking, elliptical machines, aquatic exercises, etc.

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“If everything seems under control, you’re not going fast enough.” - Mario Andretti Quote of The Month:

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. 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.

Call us today to discover how we can help your knees move freely and get rid of those aches for good!

(315) 786-0655


Patient Spotlights “I had a great experience during my PT sessions.” “The greatest treatment ever. The staff has been great. I had a great experience during my PT sessions.” - Sharon L. “They answer all questions and don’t hesitate to give advice.” “People here are polite and very helpful. They answer all questions and don’t hesitate to give advice. I have been using this group for years and would recommend to any and all!“ - Carol O. “I feel this has helped me tremendously.” “My shoulder’s feel better, no more sharp pains and can stay in one position for longer periods of time. I feel this has helped me tremendously.” - Adam C. 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 of arthritis and joint injury. If you do have arthritis or have had surgery, then a regular physical therapy check up is especially important. If your attention is on that sore knee, then it is time you called us for a free knee joint analysis. Talk to one of our expert physical therapists today and see how life can be with freely moving knees. 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 exercising 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. Call us today to learn more about our special programs that help you live your life pain free.

Healthy Recipe

Fruit Energy Balls

INGREDIENTS • 1 cup chopped almonds • 1 cup dried figs

• 1 cup dried apricots • ⅓ cup unsweetened shredded coconut

INSTRUCTIONS Combine almonds, figs and apricots in a food processor; pulse until finely chopped. Roll the mixture into small balls and dredge in coconut. To make ahead: Cover and refrigerate for up to 3 days or freeze up to 3 months.

Exercise To Help With Pain: Try this simple exercise to help you feel better... Share this with a friend or family member to help keep them healthy too!

Innovative PT Coupons


Great For Knee Pain


GLUTE BRIDGE WITH MARCHING Begin on your back with feet about 12 inches from your bum and hands by your sides with palms up. Press your heels into the ground and lift your pelvis up until your knees, pelvis, and shoulders form a straight line. Hold your bridge while you lift your right knee toward your chest, until your hip is at 90 degrees. Return the heel to the floor and lift the left knee. Do not let your pelvis sag or your back overarch while lifting and lowering your knees.

(315) 786-0655 CALL TO SCHEDULE TODAY!

316 Sherman St. Watertown, NY 13601

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Practice News


Outcomes from back surgeries are terrible. A large study of 1450 patients in the Ohio worker’s comp system showed that after 2 years 26% of patients who had surgery returned to work. Compare that to 67% of patients who didn’t have surgery. There was also a 41% increase in the use of painkillers in the surgical group. Physical therapy is an alternative treatment for back pain that has been proven to lead to better outcomes, less surgery, less use of expensive imaging and less opioid use. PT is also less risky than

Most people spend a lot of time researching and weighing options for a large purchase or a decision like changing jobs. When it comes to healthcare however, most people don’t do much research or consider options at all. A 2010 Gallup poll showed that 70% of people feel confident in their doctor’s advice and don’t feel the need to do their own research or get a second opinion. This can lead to poor outcomes, unnecessary treatments, increased costs, or treatments that don’t match patient goals. So, what can you do to become a more educated healthcare consumer? Ask questions to understand what your options are, what is being recommended, and why. Some good questions to start with are:

surgery and much lower cost. In fact, a large study of 122,723 subjects showed that people with back pain who got physical therapy in the first 14 days lowered their healthcare costs by 60%. Despite the effectiveness of physical therapy, the low risk, and low cost, only 2.1% of people who seek care for back pain start with physical therapy. This is a great example of why patients need to ask questions and understand all their treatment options before deciding on one.

• What are the risks and benefits of this treatment? • What other options do I have? • Why is this treatment better than the alternatives? • What’s it cost?

A great example of a common treatment that patients should research before agreeing to is back surgery. Without researching and considering alternative treatments, many patients would expect to have back surgery and be pain free. In this case, reality is far from perception.

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