NebraskaOPT_3 powerful steps to stronger hips and knees

Nebraska Orthopaedic Newsletter

3 Powerful STEPS To Stronger Hips and Knees

• Do you have hip, knee or leg pain? You are not alone. • 3 Powerful Steps • Patient Results

DO YOU HAVE HIP, KNEE OR LEG PAIN? YOU ARE NOT ALONE Nebraska Orthopaedic Newsletter

Nearly one-third of people said they experienced some form of hip, knee or ankle joint stiffness or pain within the previous 30 days, according to the Centers for Disease Control and Prevention (CDC). Pain in your hip, knee or leg can be debilitating, and prevent you fromgoing to work, attending school, playing sports or taking care of your family. You want to seek treatment, but the risks associated with surgery or drugs may worry you. Fortunately, physical therapy can help alleviate many types of hip, knee and leg pain. About Hip, Knee and Leg Pain Your hips and knees are the largest joints in your body, according to HarvardMedical School. Trauma can cause hip, knee and leg pain, but disease can also cause pain and inflammation in these areas. Pain can occur within the hip or knee joint itself or in the muscles, tendons and other structures surrounding the joint. Osteoarthritis is one of the main causes of hip and knee pain. While this type of arthritis can develop in any joint in the body, it occurs most commonly in the weight-bearing joints, especially the knee and hip. Up to 70 percent of people with knee pain, due to osteoarthritis, have weak quadricep thigh muscles, according to the Arthritis Foundation. The foundation also notes that physical therapists are an important part of the treatment for osteoarthritis, as

take on the workload. Without relief, this excessive workload leads to abnormal strain resulting in pain. While analgesics and anti-inflammatory drugs can decrease inflammation and alleviate pain, it cannot address the underlying cause of the pain. No matter how you ended up with a hip, knee or leg problem, pain and disability can prevent you from leading an active life. If you are like most people, you want relief from the pain but hope to avoid having to take pain medicines, lie in bed all day, receive injections or undergo surgery. Fortunately, physical therapy helps to relieve hip, knee and leg pain without other more aggressive forms of treatment. Get your hip and knee motion back on track by coming in for an evaluation. “I am so pleased since my total knee replacement after my therapy at Nebraska Orthopaedic PT. Amy has given me exercises that have allowed me to return to my daily life. Everyone was so positive during my therapy sessions and that helpedme somuch. I am now able to walk drive, squat, and stretch again! From total knee to total functioning! Thank you to everyone at NOPT.” - Jane PATIENT SUCCESS STORY

they perform hands on treatments, and prescribe exercises that improve strength and flexibility. The Importance of Movement While your knees mainly move forward and backward, they do also rotate, and move slightly side-to-side. This helps stabilize the rest of your body when you walk, run or bend at the knees. These movements are referred to as accessory motions. In addition, the hip also uses accessory motions to stabilize your upper body as you move. In time, the tissues around your hip and knee joints tighten in response to disease, injuries, prolonged sitting and everyday use. This tightening can restrict accessory motion and even lead to a gradual loss of the primary motions of moving the joint forward and backward. Loss of motion also causes inflammation, which can lead to excessive pressure on the joint and pain. When you lose movement in your hip, knee or leg, muscles in other parts of your body

3 Powerful Steps To Stronger Hips And Knees

Pain in the hip, knee and leg is often the result of poor flexibility, muscle weakness, lack of coordination, or a combination. You should never feel pain in your hip, knee or leg while you exercise. If you do, talk to your doctor or physical therapist. A physical therapist can target your weak spots then help you improve your balance, strength, posture and joint alignment to alleviate pain. 1. Comprehensive Evaluation Physical therapy always starts with a comprehensive evaluation to determine the source of the hip, knee or leg pain. Our physical therapists examine how you walk, bend, squat and move. Our therapists also evaluate joint

movement, and compare the strength and mobility of your joints. 2. Personalized Treatment Plan Ourphysicaltherapiststhencreateapersonalized treatment plan that includes exercises and special hands-on techniques. This brings quick relief, and the longest lasting results possible. Physical therapy exercises strengthen, stretch and stabilize muscles surrounding the affected joints to provide additional support. We also advise you on biomechanical devices that help reduce hip, knee and leg pain, such as braces and other orthotics.

3. Meaningful Lifestyle Change Our physical therapists also suggest meaningful lifestyle changes that help reduce your existing pain, and prevent new pains from developing. As part of your treatment, your physical therapist also can recommend gentle activities that strengthen your legs, such as swimming, riding a bicycle or engaging in water exercises. If you have hip, knee or leg pain, call us to schedule a consultation or evaluation. Our physical therapists help to determine the underlying cause of your pain, and then create a personalized treatment plan just for you. Start enjoying a more pain free active lifestyle by calling us today!

2019 Health Insurance Plans with PT Benefits

Many health insurance plans reset deductibles and out of pocket maximums on a calendar year basis. If there havebeenanychangestoyourplan,pleasenotethatyour co-pay or other out of pocket obligations may change. Call if you have any questions and we can help!

Staff Spotlight

Welcome Jedd to Nebraska Orthopaedic Physical Therapy, Elkhorn!

Jedd grew up in Columbus, NE. Hecompletedhisundergraduate work at Wayne State College prior to being accepted into the physical therapy program at Creighton University. Jedd then graduated from Creighton University with a Doctorate of PhysicalTherapy in 2012. Jedd has worked with NOPT for the past four years in Fremont and is excited to serve the Elkhorn and West Omaha communities! Jeddcurrently lives inSouthwest Omaha with his wife, McKenzie, daughter Lillian and son Oliver. Jedd enjoys spending his free time with his family and friends, fishing,running,playinggolfand cooking. As a Nebraska native, Jedd is an avid Huskers and Creighton fan.

DO WHAT’S GOOD FOR THE HEART!

1. Aim for lucky number seven. Young and middle- aged adults who sleep 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who slept 9 hours or more. 2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. Move more. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. 4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options.

5. Find out if you have diabetes. Millions of people don’t know that they have this condition. That’s risky because over time, high blood sugar damages arteries and makes heart disease more likely. 6. Think beyond the scale. Ask your doctor if your weight is OK. If you have some pounds to lose, you’ll probably want to change your eating habits and be more active. 7. Ditch the cigarettes, real and electronic. Smoking and secondhand smoke are bad for your heart. If you smoke, quit, and don’t spend time around others who smoke as well. 8. Clean up. Your heart works best when it runs on clean fuel. That means lots of whole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies).

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