HOW CAN PHYSICAL THERAPY HELP?
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
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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)
GARLIC BUTTER MEATBALLS WITH ZUCCHINI PASTA
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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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