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.
FULL POTENTIAL NEWS
April 2019
It’s Time To Tackle Knee Pain! FEELING WEAK AT THE KNEES?
INSIDE: � 6 Simple Steps For Stronger Knees � Exercise Essentials � Patient Success Stories � Healthy Recipe
Health & Fitness
April 2019
The Newsletter About Achieving and Maintaining Optimal Well-Being
It’s Time To Tackle Knee Pain! FEELING WEAK AT THE KNEES?
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. 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 PT first 1 . 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! 2
Improve your joint lubrication A physical therapist can actually help the lubrication in your joints through improved joint motion, strength, balance and coordination. The better 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.
(1). Katz JN, Brophy RH, Chaisson CE, et al. Surgery versus physical therapy for a meniscal tear and osteoarthritis. N Engl J Med. 2013 (2). http://www.healthline.com/health/total-knee-replacement-surgery/understanding-costs#1
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SIMPLE STEPS TO STRONGER KNEES
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 icepack 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.
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; in 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.
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We Did It Again!
“I finally feel pain free–YIPPEE! You have all made me feel cared for! I feel like you are friends, and I feel very comfortable with all of you. Jeremy was absolutely great. With his wonderful encouragement, I was able to meet all of my goals! Thank you all!” - Martha W. “I finally feel pain free–YIPPEE!”
“I thank you all!”
“The biggest and most positive changes while here are walking without rolling side-to-side, learning the stretches that relieve the seizing up of my back and glutes, and gaining ‘tricks’ for my core in order to keep it strong. Mari is a strength to this clinic, and I thank you all!” - Robin F.
Practice News
You Help Us, Help Others Who Do You Know That Needs Our Help?
PLAY THE REFERRAL GAME! 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!
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
• Michael Tubbs • Kerri Stoel • Ruby Kickert • Amanda Dykhouse • Angela Eding
• Darrin Dreyer • Jeremy Smith
Practice News
Mallory Silva Billing & Benefits Coordinator
Welcome Mallory! We welcomed Mallory as our Billing and Benefits Coordinator. She handles patient benefits and insurance claims. We are very excited to have her here! Mallory graduated fromAquinas College in 2016 with a dual bachelor’s degree in Business Administration and Communication. She was previously a billing and insurance follow-up specialist in a hospital setting. Mallory was born and raised inWest Michigan. She enjoys spending time with her husband, hanging out with family and friends, being outdoors, shopping, and watching movies.
Welcoming Aubree Geurink!
Aubree Amila Geurink was born on October 21, 2018. She was 6 lbs 11 oz and 20 in long. She is currently 5 months old–we’re not sure where the time has gone! She’s working on sitting up by herself but would much rather stand whenever someone is willing to try to contain her wiggles. She loves playing with any kind of stuffed animal but prefers her barn animals the most. She loves to babble with anyone who will listen, and if you’re lucky, you might catch a peek of her bashful smile. She continues to amaze us every day and we absolutely love this little girl to pieces.
Healthy Recipe
Mexican Quinoa Stuffed Sweet Potatoes
INGREDIENTS • 2 large sweet potatoes • 1 tbsp olive oil • 1/4 cup chopped red onion • 1/4 cup chopped bell pepper • 1/2 cup frozen corn • 1/2 cup cooked quinoa
• 1 cup canned black beans drained & rinsed • 1 tbsp chili powder • 1 tsp cumin • 1/2 tsp smoked paprika • Sea salt to taste
For Garnish • 1 avocado mashed • Tahini • Hot sauce • Chopped cilantro
INSTRUCTIONS Preheat the oven to 400ºF. Place sweet potatoes on a baking sheet and prick with a fork. Place in the oven and bake for 40 minutes. Meanwhile, heat the oil in a large skillet. Add the onion and pepper and saute until tender, about 5 minutes. Add corn, quinoa, black beans and spices and cook 2 - 3 more minutes. When sweet potatoes are fork tender, remove from oven and let rest for 5 minutes. Slice in half and place each half on a plate. Top with quinoa mixture, avocado and a drizzle of both tahini and hot sauce. Finish with a sprinkle of cilantro and enjoy! https://www.simplyquinoa.com/mexican-quinoa-stuffed-sweet-potatoes
Outstanding relief for your knees Try these simple exercises to keep you moving... Exercise Essentials
Relieves Knee Pain
Relieves Knee Pain
Knee Flexion Kneel on both knees with your knee angle at 90 degrees. Slowly lower your buttocks towards your heels. Return to the starting position in a controlled manner. Repeat 6-10 times.
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Exercisescopyrightof
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Knee Extension Sit in a chair with good posture. Straighten your knee as much as you can and hold the position for 2 seconds. Slowly return to the starting position. Repeat 6-10 times on each leg.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program It’s time to get Full Potential Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury PAIN FREE DISCOVER HOW TO LIVE At Full Potential Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.
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