Health Newsletter by Panetta Physical Therapy
HEALTH NEWSLETTER
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REMAIN ACTIVE WITHOUT FEAR OF A KNEE INJURY GAIN RELIEF TODAY!
BOUNCING BACK TO NORMAL! WE ARE OPEN!
INSIDE THIS ISSUE: HOW CAN PHYSICAL THERAPY HELP? • EXERCISE ESSENTIALS • WHAT OUR PATIENTS ARE SAYING •HEALTHY RECIPE
HEALTH NEWSLETTER
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WALK AWAY FROM UNWANTED KNEE PAIN WITH THE HELP OF PHYSICAL THERAPY
• 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.
Do you experience pain with squatting, prolonged sitting, or climbing stairs? Are you living with persistent pain, swelling, or mechanical symptoms, such as catching and locking? Do your knees make it difficult to perform daily tasks that once seemed simple? If so, Panetta Physical Therapy can help you find relief. Knee pain can be debilitating, making it difficult to walk, run, and move. It may even hinder your ability to do some of the activities you love. Fortunately, our physical therapy treatments at Panetta Physical Therapy can get you moving once again by relieving your pain and enhancing your body’s natural healing process.
• 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.
The knee joint is the largest joint in your body.
What are some common knee injuries? Your knee is the largest joint in your body, made up of a complex systemof bones, tendons, and ligaments.
• 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 to move smoothly over the joint.
Because of this, the knee can be easily injured due to overexertion or repetitive motions. Some common knee injuries include: • Arthritis. The most 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.
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HOW CAN PHYSICAL THERAPY HELP?
Our licensed physical therapists at Panetta Physical Therapy will examine your knee for signs of misalignment or structural damage, in addition to examining your stance, posture, gait, and range of motion. After your physical exam is complete, your physical therapist will prescribe a physical therapy plan for you, aimed at relieving unnatural stresses and strains, and normalizing your joint function. Treatment plans for knee pain typically include: • Hands on Physical Therapy techniques to allow for appropriate offloading and healing. This may include what is called manual therapy techniques such as joint or soft tissue mobilization. This is where your PT uses specific techniques on your bone, muscles, ligaments and fascia in order to break adhesions and optimize your function. Our team of PT’s are certified orthopedic manual therapists which means they are specialists in these hands-on techniques. They understand surprising influences such as how restrictions in surrounding joints can add undue stress to the knee joint. They will address these important non painful elements that are often overlooked such as the low back, pelvis, or hips and even down at the ankles. • Graded strength, dynamic stability, and capacity training targeting the quads, glutes, hamstrings, foot/ankle complex, and core. Strength training of the quads and glutes has been shown to be highly effective with regard to reduction of pain, and it mitigates the risk of recurrence/ flare-ups in the future. • Restoring range of motion in the knee. 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 form of 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. Maintain mobility of the surrounding joints. The knee is a hinge joint which is primarily supposed to bend and straighten. This is different from its surrounding joints such as the ankle and hip which should naturally have the ability rotate and move in many different directions. If the hip or ankles are tight or limited this often causes unnatural stress and twisting at the knee. Lack of hip extension (aka tight hip flexors) is often a BIG problem for knee pain sufferers. We can get tight in these areas especially if we sit for long periods of time. 2. Keep the muscles around your hips and knees strong, especially the gluteal and quadricepmuscles. Studies show that adults (especially those 55 or older) who have stronger gluteal and quadricep muscles tend to have less knee 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. 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 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 Panetta Physical Therapy today. We’ll help relieve your pain so you can get back to living your life comfortably, without limitations!
E X E R C I S E E S S E N T I A L S TOP 3 EXERCISES FOR KNEE PAIN
Click on the image to view this safe knee exercise.
Check out our YouTube channel to see other knee exercises!
INSTRUCTIONS : 1. Open your smart phone to the camera app 2. Center the QR code above in the frame (this will take you directly to our Youtube Page) 3. Enjoy the exercises!
WHAT OUR PATIENTS ARE SAYING
“I attended a knee workshop held here, about 2 months ago. I was experiencing severe pain in my left knee which was radiating down my legs, making it impossible to sleep. I loved what I heard at the workshop and began therapy immediately. I walked with Ilicia (Manzi) who is not only a wonderful therapist, but also an absolutely delightful person. She would constantly encourage her patients, giving them the tools and home exercises they needed to retain progress. In less than 2 months, I was completely pain-free. If I experienced pain, I’d do my exercises and would soon gain relief. Panetta PT is a wonderful place and all of the staff are welcoming and friendly. I am always greeted with caring smiles at the desk, and treatment follows suit. Thank you!” - Barabara M.
F R E E WO R K S H O P S Learn to Manage Pain Without Medications, Injections, or Surgery! Panetta PT workshops are free, hour-long seminars, hosted in our Ronkonkoma office twice a month. Use the camera app on your smartphone to scan the QR code below and see all of our upcoming workshops:
HEALTHY RECIPE: BLUEBERRY MUFFIN OVERNIGHT OATS
INGREDIENTS • 1 cup rolled oats • 1/2 cup blueberries, mashed
• 2 tbsp chia seeds • 1 tsp vanilla extract • 1 tbsp honey • 1 tsp lemon zest (+more for topping!) • pinch of salt • 1/2 cup vanilla Greek yogurt • 3/4 cup unsweetened almond milk INSTRUCTIONS First, mash 1/2 cup blueberries in a large bowl. Then add the rest of the wet ingredients and mix until smooth. Add in dry ingredients and mix again. Place in the refrigerator, cover for at least 2 hours or overnight. Serve cold. Top with granola, lemon zest, and fresh blueberries. Source: https://fitfoodiefinds.com/blueberry-muffin- overnight-oats/
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ADVANCED KNEE PAIN ULTRASOUND THIS IS A ZERO
Same technology the U.S. Army uses on the battlefield to quickly and accurately identify issues going on inside the knee. Must redeem within 2 weeks. Limit 1 per person. CALL OR TEXT 631-665-6040!
KNEE ULTRASOUND, PAIN ASSESSMENT, & CUSTOM PLAN OF CARE.
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