PTII: 3 Easy Steps to Healthy Knees

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

“Get Back To Pain Free Exercising!” 3 Easy Steps To 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.

If you are close to or have already met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Need towork on your core? Let us help you get a head start for 2019. Contact us today to schedule your appointment.

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Al Flores, PT, CFCE Director of Rehab

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

“Get Back To Pain Free Exercising!” 3 Easy Steps To Healthy Knees

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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. 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 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.


“I have been very limited in my range of motion from an elbow break 6 months prior to starting therapy. PTII has helped me get my range back and truly show they care about my health and recovery. PTII has an excellent atmosphere. I truly enjoy my days at Physical Therapy Institute of Illinois!” - C.M.

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. If you would like to enhance your ability to run, play sports and prevent injury, then talk to one of our physical therapy specialists today.

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 allowmuscles 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.

Come Back In For A Consultation Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, you can choose the physical therapy practice you want! Come back to PTII for a consultation today!

See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties

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FOX RIVER GROVE LOCATION: 1009 IL Route 22 Suite 1 Fox River Grove, IL 60021-1998

PARK RIDGE LOCATION: 1550 North Northwest Highway Suite 120 Park Ridge, IL 60068

T 847-462-8707 F 847-462-9208

T 847-298-3079 F 847-298-4019



Try these exercises to get you moving... IT BAND - STRETCH SIDELYING Start by lying on your side with your back near the edge of your bed or table. Your affected leg should be on top. Next, let the top leg lower behind you as you maintain an extended knee as shown. You should feel a gentle stretch along the side of your leg. Hold for 10 seconds and repeat 3 times.

BUTTERFLY STRETCH While in a sitting position, bend your knees and place the bottom of your feet together. Next, slowly let your knees lower towards the floor until a stretch is felt at your inner thighs.

Stretches Knees

Loosens Leg Muscles

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


Sports Medicine. He has taught as an associate master instructor for arthroscopic surgery techniques for the Arthroscopy Association of North America in addition to publishing several peer reviewed research articles and presenting didactic lectures. Dr. Goldstein has presented advanced arthroscopic video techniques to practicing surgeons at national meetings as well. Dr. Goldstein has been recognized with hospital distinctions for his compassionate and excellence in care of patients and prides himself on having the highest standards of respect and ethics for his patients. His goal is your goal- improved function, less pain and a better quality of life. He listens to his patients and works closely with physical and occupational therapists to get the best outcomes with conservative treatment or post-operatively. Procedures such as arthroscopic rotator cuff repair of the shoulder, meniscal treatment, and ACL reconstruction of the knee are done on an outpatient basis. This minimizes post-operative pain, increases the potential for rehabilitation and can lead to a quicker recovery. Dr. Goldstein enjoys spending time with his wife and two sons. He is active in basketball, golf and especially tennis having been a national junior tennis player.

Dr. Jordan L. Goldstein, M.D. specializes in the treatment of shoulder, elbow, and knee conditions with advanced arthroscopic shoulder and knee ligament reconstructive techniques, shoulder replacement, and cartilage restoration. Dr. Goldstein promotes conservative therapy as the first option for his patients, before ever considering surgery.

A graduate of Washington University School of Medicine, Dr. Goldstein completed his orthopaedic residency at Rush University Medical Center, helping cover as the team physician for local high school and semi-professional teams. He then completed a sports fellowship at Emory University followed by 3 months of additional training in advanced shoulder reconstruction at the Florida Orthopaedic Institute. While in Atlanta, Dr. Goldstein served as assistant team physician for Emory University Baseball and Basketball as well as Georgia Tech Football, Basketball, and Baseball teams. Dr. Goldstein completed his undergraduate degree in Biological Basis of Behavior at the University of Pennsylvania, graduating magna cum laude. Dr. Goldstein is Board Certified by the American Board of Orthopaedic Surgery. He is an active member of the American Academy of Orthopaedic Surgeons and the American Orthopaedic Society for

Thank you Dr. Goldstein!

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