STAR PT: 3 Steps to Healthier Knees

February, 2020 NEWSLETTER


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, Star Physical Therapy can help you find relief. (continued inside) Covington Slidell Mandeville Lacombe Folsom New Orleans East Gentilly / Lakefront Algiers

NEWSLETTER February, 2020


INSIDE: • How Can Physical Therapy Help?

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• Refer A Friend • Healthy Recipe • Patient Success Spotlight

Knee Pain Relief with Matt Slimming, PT, DPT

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 to move smoothly over the joint.

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

Matt Slimming Physical Therapist

CALL IN! Call for your FREE KNEE PAIN ANALYSIS Call our clinic nearest you to schedule your first step out of pain today!

you love. Fortunately, our physical therapy treatments at Star Physical Therapy 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. Themostcommon typeofarthritisforknee 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

Contact your nearest STAR PhysicalTherapy clinic today!



3 7 4 9 6 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. 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. Are you living with knee pain? If so, don’t hesitate to contact Star Physical Therapy today. We’ll help relieve your pain so you can get back to living your life comfortably, without limitations! 6 5 7 4 9 1 4 3 1 9 5 3 4 7 6 4 9 7 2 9 8 n° 226073 - Level Medium currently experiencing knee pain, there are some precautions you can take to lower your risk of developing unwanted knee pain and injuries altogether: 6 8

Our licensed physical therapists at Star 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: • Activity modification and manual therapy to allow for appropriate off loading and healing. This may include joint/soft tissue mobilization, custom foot orthotics, over-the-counter bracing, or kinesio taping in the short term, in order to reduce symptoms and open a window to symptom-limited exercise. • 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. 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

Healthy Recipe

Patient Success Spotlight

• 1 cup fresh chopped cilantro • 4 cloves garlic, grated + 2 cloves garlic, minced • 1 tsp Italian seasoning • 1/2 tsp crushed red chili pepper flakes • 3 tbsp butter • 4 medium zucchini, spiralized • lemon juice • salt (to taste) • black pepper (to taste)


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• 1/2 lb ground turkey • 1/2 lb ground pork

• 1/2 cup shredded cheese • 1 crumbled bouillon cube • 1 tbsp hot sauce


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DIRECTIONS Turkey Meatballs: Combine ground turkey and pork, cheese, grated garlic, Italian seasoning, bouillon cube, red chili pepper flakes, chopped cilantro and black pepper. Mix well to form medium balls. Arrange meatballs on a plate and set aside. Melt 2 tbsp butter in a large skillet over medium-low heat. Cook meatballs for 8-10 min on all sides until cooked through. While cooking, baste meatballs in butter and juices. Remove and set aside. Zucchini Noodles: Melt remaining butter and add lemon juice, hot sauce, minced garlic, and red pepper flakes. Add zucchini noodles and cook for 3-4 min, stirring regularly, until done yet still crisp. Season with salt/pepper and garnish with cilantro. Add the meatballs back to the pan and reheat for about a minute. Serve the meatballs and zucchini noodles immediately with a lemon slice on the side.

“The staff at STAR knew what to do to alleviate the pain forever.” Success Story: Lester T. “I came to STAR with knee pain in both of my knees. Now I can leave pain-free! Working with the staff at STAR was excellent! I never thought I would ever be free of the pain that I‘ve dealt with and taken medication for years to handle. The staff at STAR knew what to do to alleviate the pain forever. I am grateful to them all for what they have done for me!” 6 5 4 9 8 6 2 9 5 7 9 4 7 1 8 5 2 8 3

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Have Fun: Sudoku Puzzle!

Refer A Friend

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Do You Have Friends Or Family Unable To Do The Following:

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� Sit for long periods comfortably � Walk for long distances � Live a healthy lifestyle

� Move without pain � Bend and move freely � Balance confidently & securely

Who Do You Know That Needs Our Help?

If you know someone suffering with aches and pains give the gift of health. Refer them to Star Physical Therapy today. Pass along this newsletter or have them call us directly to schedule an appointment.

n° 229346 - Level Medium

Exercise Essentials Try this movement to help relieve knee pain.

Staff Spotlight: Emily Addison, PTA

growth in someone’s life is very rewarding to me.

Relieves Knee Pain

What do you like about working at STAR? I enjoy working at STAR because of the family atmosphere that STAR provides to its employees and patients. What do you like to do in your spare time? In my spare time I enjoy spending time with friends and family, traveling, kayaking, and taking my dog to the lake front or beach. Emily, WE ARE SO HONORED TO HAVE YOU AT STAR!!




HAMSTRING STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Repeat 10 times on both legs.

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What do you like about being a PTA? The most important reason I wanted to get into physical therapy is the ability help people. Being able to enhance the life of a person and being able to observe strength and

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