KerrvillePT: Walk Away From Unwanted Knee Pain

Health & Wellness

March, 2020

NEWSLETTER

WALK AWAY FROM KNEE PAIN WITH PHYSICAL THERAPY

Knee pain can be debilitating, making it difficult to walk, run, andmove. It may even hinder your ability to do some of the activities you love. Fortunately, our physical therapy treatments at Kerrville Physical Therapy Center can get you moving once again by relieving your pain and enhancing your body’s natural healing process. What are some common knee injuries? Your knee is one of the largest joints in your body, made up of a complex system of bones, tendons, and ligaments. Because of this, the knee can be easily injured due to overexertion or repetitive motions. Some common knee injuries include: • Arthritis. Themost common type of arthritis for knee pain is osteoarthritis. Osteoarthritis occurs when the cartilage surrounding your joints deteriorates from “wear and tear.” This causes uncomfortable friction as the joint no longer has a sufficient cushion between the bone. Rheumatoid arthritis is another common cause of knee pain. This is a chronic autoimmune condition that causes the joints to become swollen and inflamed, with varying levels of severity. • Fracture. A fracture occurs when one of the bones in the knee (including the kneecap,

or patella) become damaged. Fractures are typically the result of some type of trauma, such as a harsh fall or collision. • Torn ACL. An anterior cruciate ligament (ACL) tear occurs when one of the ligaments connecting your shinbone to your thighbone becomes torn. This is a common injury for athletes who participate in sports that are physically-demanding on the knees, such as basketball, track and field, or soccer. • Torn meniscus. The job of the meniscus is to act as a shock absorber between the shinbone and thighbone. It is made up of thick cartilage, but it can be torn if your knee twists too suddenly while weight is still being put on it. • Patellar tendinitis. Your tendons are thick connective tissues that attach muscles to bones. Tendinitis occurs when one or multiple tendons become inflamed. The patellar tendon, located in the knee, typically becomes inflamed through repetitive jumping motions common in sports such as skiing, cycling, or hurdling. • Knee bursitis. Bursae are small fluid sacs that act as cushions outside of your joints. Knee bursitis occurs when the bursae in your knee becomes inflamed, limiting the ability for your tendons and ligaments tomove smoothly over the joint.

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How Can Physical THERAPY HELP?

Our licensed physical therapists at Kerrville Physical Therapy Center will examine your knee for signs of misalignment or structural damage, in addition to examining your stance, posture, gait, and range of motion. Treatment plans for knee pain typically include: • Activity modification and manual therapy to allow for appropriate off loading and healing. • Graded strength, dynamic stability, and capacity training targeting the quads, glutes, hamstrings, foot/ankle complex, and core. • A knee with poor range of motion that is constantly flexed can cause persistent painful symptoms. Restoring range of motion will help it bend easier and ease stress on the knee, thus relieving pain. • Graded exposure to previously painful activities, as gains in strength, tolerance, and capacity allow. • Education regarding activity modification and the role of the nervous system in pain. What can I do on my own to keep my knees healthy? While physical therapy is the most effective formof treatment if you are currently experiencing knee pain, there are some precautions you can take to lower your risk of developing unwanted knee pain and injuries altogether: 1. Stretch your hamstrings, quadriceps, and

adductor muscles each day. By keeping these muscles flexible, the forces on your knee joints stay balanced, which allows you to bend and rotate the knee. 2. Keep the muscles around your hips and knees strong, especially the gluteal and quadricep muscles. Studies show that adults (especially those 55 or older) who have stronger gluteal and quadricep muscles tend to have less back pain and a greater ability to perform daily activities. 3. Exercise regularly. While this is good for the whole body, the knees especially need exercise to keep their cartilage healthy. 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 exercises, such as walking, running, or playing a sport. However, if you have arthritis, it is advised that you do activities with less of an impact, such as biking, elliptical machines, or aquatic exercises. Contact us today! Are you living with knee pain? If so, don’t hesitate to contact Kerrville Physical Therapy Center today. We’ll help relieve your pain so you can get back to living your life comfortably, without limitations!

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Patient Success Spotlight

I highly recommend Kerrville Physical Therapy to anyone in need of rehabilitation therapy!

“I had knee replacement surgery six weeks ago and have just completed my physical therapy rehab sessions. I highly recommend Kerrville Physical Therapy to anyone in need of rehabilitation therapy. All of the staff were warm and friendly, yet very professional and always attentive and helpful. My therapist was Russell Nemky. Russell was always encouraging and kind, but made me work really hard in our sessions. He didn’t let me wimp out and thanks to his toughness I worked extra hard at home too. If in the future I need physical therapy for my other knee, it will definitely be at Kerrville Physical Therapy Center.” - Sharon S.

FREE PHYSICAL THERAPY ANALYSIS

To THANK YOU for choosing our physical therapy practice, we are offering a FREE Physical Therapy Analysis! Limited to the first 25 patients to call. SCHEDULE YOUR FREE ANALYSIS BY CALLING 830-896-7377 TODAY! EXPIRES 03-28-20

OUR SERVICES & MODALITIES

• Cervical & Pelvic Traction • Hivamat

• Kinesio Taping • Epley Maneuver • Ultrasound • Electric Stimulation

• Physical Therapy • Massage Therapy

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THINK KERRVILLE PHYSICAL THERAPY CENTER FIRST

At Kerrville Physical Therapy Center, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.

It’s time to visit Kerrville Physical Therapy Center 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 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

Roasted Cauliflower & Chickpea Soup INGREDIENTS • 1 cauliflower head, cut into florets • 1 (15 oz) can chickpeas • 5 garlic cloves, peeled • 4 tbsp extra-virgin olive oil • 1 tsp ground cumin • 1/2 tsp salt • 1/8 tsp paprika • 2 medium Yukon gold potatoes, peeled & cubed

• 1/4 tsp black pepper • 4 cups vegetable broth • 1 cup water • 1/2 cup heavy cream For Garnish • Reserved roasted cauliflower mix

• Red pepper flakes • Fresh thyme leaves • Heavy cream

DIRECTIONS Pre-heat your oven to 400 degrees. On a baking sheet, toss cauliflower florets, chickpeas and garlic cloves with 3 tbsp of olive oil and cumin, salt and paprika. Roast in the oven for 30 min, stirring once half way through. Remove from oven and set aside. Reserve about 1/2 cup for the garnish. Meanwhile, heat 1 tbsp of olive oil in large pot over medium heat. Add cubed potatoes and black pepper. Cook for 2 min, stirring frequently. Add vegetable broth and water and increase heat to bring mixture to a boil. Once boiling, turn heat down to simmer for about 15-20 min until potatoes are very soft. Remove pot from the heat and stir in roasted cauliflower mix. Puree the soup using an immersion blender, food processor, or blender, working in batches if necessary. Return pureed soup to the stovetop and gently re-warm it. Stir in heavy cream. Season to taste with salt and pepper. Garnish with reserved roasted cauliflower mix, red pepper flakes, fresh thyme leaves and drizzle of heavy cream.

Exercise Essentials Try these exercises to keep you moving...

KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Hold for 30 seconds. Stretches Knee

Exercises copyright of

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SHORT ARC QUAD Place a rolled up towel or object under your knee and slowly straighten your knee as you raise up your foot. Repeat 5 times. Stretches Knee & Leg

The above exercises are designed to be performed under the instruction of a licensed physical therapist.

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