Health & Wellness Newsletter by Physical Therapy Institute of Illinois
Health&Wellness The Newsletter About Your Health And Caring For Your Body
Learn The 3 Powerful Steps To Stronger Hips & Knees
(continued inside) 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. 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.
Al Flores, PT, CFCE Director of Rehab
Health & Wellness The Newsletter About Your Health And Caring For Your Body
Learn The 3 Powerful Steps To Stronger Hips & Knees
COME IN FOR A TUNE-UP! Ifyouareclosetoorhavealreadymetyour insurance deductible for the year, then now is the time to come in for Physical Therapy!Areyoufeelingachesandpains? Need to work on your core? Let us help you get a head start for 2020. Contact us today to schedule your appointment.
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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: 1. 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 joints to bend, rotate and for your patella (kneecap) to track properly. 2. 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.
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 exercise such as walking, running and other sports. However, if you have arthritis, it is advised to do more low-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.
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IMPROVING YOUR SPORTS PERFORMANCE 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 allow muscles 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. •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.
“I have been very limited in my range of motion from an elbow break 6 months ago. PTII has helped me get my range back and truly show they care about my health and recovery. PTII has an excellent atmosphere. I enjoy my days at Physical Therapy Institute of Illinois!” - C.M. “PTII helped me to get my range back!”
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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EXERCISE ESSENTIALS
Try these exercises to get you moving... PIRIFORMIS STRETCH - MODIFIED While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder. Hold for 10 seconds and repeat 6 times on both sides
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DOUBLE KNEE TO CHEST Lying on your back. Pull both knees to your chest. Hold for 10 sec- onds and feel the stretch. Repeat 6 times.
Keeps Body Flexible
Relieves Tight Hips
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
HEALTHY RECIPE PATIENT SUCCESS SPOTLIGHT STAYING MOTIVATED TO EAT HEALTHY
1. Set small, measurable goals that will help you get to your overall large goal.
2. Keep a food and exercise journal. This is extremely helpful to track how much you’re eating – sometimes you don’t realize how many small bites here and there add up. You can do a hand-written journal or go digital and log your food/fitness from the computer or your smartphone.
3. Crowd processed junk food out of your diet by adding in nutritious whole foods.
4. Skip the pantry and head to the fridge. No one really keeps a lot of processed foods in their fridge because they’re usually self-stable. When looking for an afternoon snack, stick with something from the fridge (non-fat greek yogurt, fruit, veggies with hummus, edmamae, etc.) 5. Try new foods. Eating the same meal every night can get old. Look for new healthy recipes online, in cookbooks or magazines so you don’t get bored with eating healthy.
7. Keep nutritious foods on hand and ready to eat. Preparation is the key to eating healthy! Having fresh vegetables and fruits, lean protein, healthy fats, and smart carbs each week is super helpful for staying on track.
6. Eat something every 2-3 hours. This keeps your metabolism running and also makes sure you don’t overeat after work.
https://www.eatingbirdfood.com/14-tips-getting-and-staying-motivated-to-eat-healthy/
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