Kinect PT: A Telltale Symptom Of Arthritis

Health & Fitness Newsletter by Kinect Physical Therapy

Health & Fitness The Newsletter About Your Health And Caring For Your Body

“Stretch As If You Never Had Knee Pain!” A TELLTALE SYMPTOM OF ARTHRITIS

Have you noticed in recent years that your knees seem to be getting bigger? Is this correlated with more popping, grinding or even pain when you bend, squat or kneel? This can be a sign of advancing stages of arthritis. The knees have two main fat pads, which reside just above and below the kneecap. These help to cushion the knee and assist with lubricating fluid flow around the joint. With arthritis, inflammation in the joint causes the fat pads to gradually thicken, choking the joint fluid flow. This leads to a vicious cycle of decreased lubrication, more wear, pain, and swelling. (continued inside)

Inside: • A Telltale Symptom Of Arthritis

• Outstanding Patient Results

• Practice News

• 6 Simple Steps To Make Your Knees Feel Great

Health & Fitness The Newsletter About Your Health And Caring For Your Body

6 SIMPLE STEPS TO MAKE YOUR KNEES FEEL GREAT | OUTSTANDING PATIENT RESULTS | OUR THERAPY SERVICES

“Are Your Knees Getting Bigger?” A TELLTALE SYMPTOM OF ARTHRITIS

(continued from outside) Will I need surgery for my knees? The good news is that recent studies show 60-70% of knee osteoarthritis patients can avoid surgery by getting physical therapy first. In fact, surgery should always be considered as a last resort after conservative measures have been tried. Furthermore, physical therapy is actually 40 times less expensive than a total joint replacement! Improve your joint lubrication. A physical therapist can actually help the lubrication in your joints through improved joint motion, strength, balanceand coordination.Thebetter lubricated your knee joints, the less friction and wear occur, reducing inflammation and pain. During knee treatments, our therapists work to improve your patella (kneecap) and joint mobility.This improves the mobility of the tissue around the joint, especially the fat pads. This in turn, leads to improved blood flow, joint lubrication and decreased swelling. The result is fast pain relief, improved motion, strength, and abilities to do physical activities. Walking, bending, jumping and squatting can then be done without pain. Put your knees on the right path to health with a visit to your physical therapist. If your knees are feeling tight, stiff, weak, or are just starting to bother you, come see us, before it becomes a REAL problem. Call us today and talk to your physical therapist about your knees. Let the experts at Kinect PhysicalTherapy help you reduce your knee pain and swelling. Give us a call at the location nearest you today! Katz JN, Brophy RH, Chaisson CE, et al. Surgery versus physical therapy for a meniscal tear and osteoarthritis. N Engl J Med. 2013 http://www.healthline.com/health/total-knee-replacement-surgery/understanding- costs#1 CHANDLER/SUN LAKES 480.802.8730 GLENDALE 623.934.1154

SAN TAN VALLEY 480.568.4580

MESA 480.833.2778

Look inside to learn more about our programs and say hello to a healthier you by returning to a pain-free, active lifestyle!

Outstanding Patient Results

“Before coming to Kinect, I couldn’t stand on my foot for more than 5 minutes without it hurting. Icannowwalkandstand for up to 2 hours pain-free. Look at me now! ” - Haley V. I can now walk and stand for up to 2 hours pain-free! “Prior to coming to therapy, I had pain and difficulty walking. Now since coming, I am able to walk 1 mile with no discomfort. My foot is able to move in all directions with less swelling and no pain!” - Bonnie S. Less swelling and no pain!

“I came to Kinect with a really badbackproblem that limitedmy ability to walk and do day-to-day activities.Sincecoming toKinect, I can easily go through my work day with no pain. I appreciate the professionalism and kindness of Rick, Mckenna and Kayla. I have told my doctor to send all their patients to Kinect.” - Dawn S. I can easily go through my work day with no pain!

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6 Simple Steps To Make Your Knees Feel Great

Knee pain doesn’t have to slow you down.There are many ways to naturally relieve knee pain, and get your joints moving the way they should. Here are some tips to help your knees feel great: 1. Stretch your inner thighs – The adductor muscles on the inner thighs can tighten over time. This increases the pressure on the inner aspect of the knee. Try this stretch; while standing with your feet apart, keep one foot flat on the floor, then lean away bending the opposite knee. Feel the stretch on the inner thigh, but be gentle! Hold for a good 30 seconds and repeat 3-5 times in a row on both sides. 2. Get your kneecap moving – Freely moving patellas (kneecaps), are a sign of good knee health. In a sitting position with your leg out straight, hold onto your kneecap and gently push it down towards your toes and back up towards your head. This should not hurt! Repeat 10 times each direction and then do side to side. Repeat 2-3 times in the day. 3. Strengthen your hip and quadricep muscles – Do exercises to strengthen the outer hip and your gluteus muscles.The stronger your hips are, the better supported your knees are. In addition, doing knee extension exercises while sitting helps to strengthen the quadriceps muscles, which help to support the knee joints. Talk to your physical therapist about which exercises are right for you. 4. Go walking – Sitting for prolonged periods leads to stiffening and weakening of the whole body, especially the lower legs. Try to get out and consistently walk 20-30 minutes a day. Start with a time that you can tolerate and never push through pain.

5. Ice and heat – Heat helps with circulation flow, and feels great to soothe arthritic knees. A hot soak in the bath can go a long way to soothing aching knees. However, if your knees tend to swell after being on your feet for too long, use an ice pack wrapped in a pillowcase for about 10-15 minutes. This reduces inflammation; be sure to check your skin regularly to make sure it does not get very red. 6. Get a regular physical therapy checkup – Think of your physical therapist as the mechanic for your body. Give your knees and body a regular checkup. We evaluate the movement of your joints and prevent problems before they really begin to develop. Regular visits to your physical therapist can make a difference in the long-term health of your knee joints, and keep you from spending a fortune on more expensive and invasive procedures. Why You Need To Come In For A FREE Check-Up: � Move without pain Think Kinect FIRST: Giving The Gift Of Health

Our Therapy Services

• Low Back Pain • Cervical Pain • Shoulder Pain • Knee Pain • Herniated/Bulging Disc • SI/Pelvic Pain • Arthritis • Sprains and Strains • Fractures

• Tennis Elbow • Rotator Cuff Injuries • Impingement Syndrome

� Sit for long periods comfortably

� Bend and move freely � Balance confidently and securely

• Balance Disorders • Difficulty Walking • Deconditioning • Muscle Weakness • Vertigo • And Many More!

� Walk for long distances � Live an active and healthy lifestyle

We are your therapists for life! We want you to stay healthy so all your check ups with us are FREE. Just call our clinic and schedule.

www.kinectpt.net

SAN TAN VALLEY 480.568.4580

MESA 480.833.2778

CALL TODAY!

CHANDLER/SUN LAKES 480.802.8730

GLENDALE 623.934.1154

EXCLUSIVE: STRENGTH TRAINING & THE IMPORTANCE OF BRACES OSTEOARTHRITIS OF THE KNEE • Do you have pain or swelling in your joints? • Do you have difficulty walking longer distances? • Do you have pain in your knees? • Do you have trouble getting in and out of a chair? If you do have pain when you do these normal everyday activities, then there is help with the proper treatment plan to get your mobility back!

Strength Training Can Crush Arthritis Pain

Knee osteoarthritis (knee OA) is a progressive disease caused by inflammation and degeneration of the knee joint that worsens over time. It affects the entire joint, including bone, cartilage, ligaments, and muscles. Muscle strengthening. Strengthening the muscles around your knee will be an essential part of your rehabilitation program. Individuals with knee OA who adhere to strengthening programs have been shown to have less pain and an improved overall quality of life. There are several factors that influence the health of a joint: the quality of the cartilage that lines the bones, the tissue within and around the joints, and the associated muscles. Due to the wear and tear on cartilage associated with knee OA, maintaining strength in the muscles near the joint is crucial to preserve joint health. For example, as the muscles along the front and back of your thigh (quadriceps and hamstrings) cross the knee joint, they help control the motion and forces that are applied to the bones. Bracing. Compressive sleeves placed around the knee may help reduce pain and swelling. Devices such as realignment and off-loading braces are used to modify the forces placed on the knee. These braces can help “unload” certain areas of your knee and move contact to less painful areas of the joint during weight-bearing activities. Depending on your symptoms and impairments, your physical therapist will help determine which brace may be best for you.

Try these two movements that target the knee joints! If you struggle to complete these exercises, contact the clinic nearest you today to schedule an evaluation.

Mini wall squats. Stand with your head and back against the wall. Place your feet shoulder-width apart. Squat down slightly, so that your knees bend at a 30-degree angle. Press back up to stand. Repeat 10 times.

Sit to stand. Sit in a chair. Slowly stand up, and sit back down again without using your hands. Focus on keeping your feet shoulder-width apart and knees over your feet. If you need help, use the armrests to lower yourself down. Repeat for 30 seconds.

SAN TAN VALLEY 480.568.4580

MESA 480.833.2778

CHANDLER/SUN LAKES 480.802.8730

GLENDALE 623.934.1154

www.kinectpt.net

“Don’t Let Aches & Pains Slow You Down! ” EASY EXERCISES FOR KNEE PAIN RELIEF

If you are experiencing knee pain and don’t find the tips below helpful, call and schedule a Free Consultation with one of our specialists who can further assist you in getting back to a pain free life.

TRY THESE MOVEMENTS FOR KNEE STRENGTHENING!

CALF RAISE Stand next to a chair, counter or wall. Stand on your tip toes, lifting your heels as high as you can. Relax your heels back down to the ground.

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KNEE EXTENSION CONCENTRIC Sit in a chair with good posture. Straighten your knee as much as you can. Relax your knee back to the start position in a controlled manner.

CALL TODAY FOR MORE ASSISTANCE!

SAN TAN VALLEY 480.568.4580

MESA 480.833.2778

CHANDLER/SUN LAKES 480.802.8730

GLENDALE 623.934.1154

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