ReQuest: Strengthen Knees With Physical Therapy

GETTING TO KNOW THE TEAM MILES COOPER, INTERN NEWSLETTER Health & Wellness Newsletter Live Life Pain-free

Miles is working on his final semester as an undergraduate student at the University of Florida to graduate with a BS in Applied Physiology and Kinesiology this May. Miles lived in Key West for 18 years before coming to Gainesville to attend the University of Florida. Throughout his youth, Miles always had an inclination to health and fitness due to his participation in numerous sports for many years, including soccer, hockey, swimming, track and field, and baseball. Consequently, he has experienced his fair share of injuries from playing all these sports and it was his time spent recovering that drove his passion to become a physical therapist. Miles has recently been admitted into the University of Florida’s Doctorate of Physical Therapy program which begins in the Fall, where he will continue his studies to become a Physical Therapist to work in the field of sports care recovery. He is currently an intern at ReQuest Tioga Town Center, but prior to his internship Miles spent 7 months volunteering at the ReQuest Main Center. Passions: When he is not interning at ReQuest, you can findMiles either watching all kinds of movies, playing various intramural sports or working as a certified personal trainer. Some of his favorite movies include Inception, the Lord of the Rings

and Airplane, his favorite sports are soccer and football, and his favorite exercise is box jumps. Fun fact: As a result of living in the Keys, Miles grew up on a seafood-heavy diet due to his parents feeding himmostly food they caught on the water. He has continued this diet up until this day and has been a lifelong pescatarian.

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Health & Wellness Newsletter

STRENGTHEN YOUR KNEESWITH PHYSICAL THERAPY INSIDE: • How Can Physical Therapy Help? • Exercise Essentials • Patient Success Spotlight • Healthy Recipe • Why is Warming Up Before Exercise So Important? NEWSLETTER

Whether you have knee pain or have been suffering for a long time, seeing a physical therapist at ReQuest Physical Therapy can help you return to a more active and pain-free life. Give us a call today:

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, ReQuest 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 ReQuest Physical Therapy can get youmoving 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. 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. • 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.

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• 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.

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HOWCAN PHYSICAL THERAPY HELP?

Our licensed physical therapists at ReQuest 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. • 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. 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. Contact us today! Are you living with knee pain? If so, don’t hesitate to contact ReQuest Physical Therapy today. We’ll help relieve your pain so you can get back to living your life comfortably, without limitations!

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STRAWBERRY CITRUS SPINACH TOSS TASTE HOW DELICIOUS WEIGHT LOSS CAN BE

INGREDIENTS • 4 C fresh spinach leaves/other dark leafy greens, chopped • 1/4 C asparagus spears, chopped into 1/2 –inch pieces • 1/2 C fresh strawberries, chopped

• 1/2 C grapefruit/tangerine slices, peeled & chopped • 1/4 C carrots, grated • 1/4 C raw almonds, chopped or sliced • 1/2 C chopped avocado • Sea salt & ground peppercorns, to taste

DIRECTIONS In a large bowl, toss together the spinach, asparagus, strawberries, grapefruit (or orange), and grated carrots. Top the salad with almonds and avocado then a pinch of sea salt and peppercorns. Squeeze juice from 1-2 slices of grapefruit over the salad then serve. Enjoy! Note: For extra protein, add a lean source such as 1 cup of beans, chicken breast, or wild caught canned salmon or tuna. This is one of the many complementary recipes shared in our healthy lifestyle program, Physicians’ Choice for Weight Loss.

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Patient Success Spotlight

Do You Have Friends or Family Unable to Do The Following? • Move without pain • Bend and move freely REFER A FRIEND! WHO DO YOU KNOW THAT NEEDS OUR HELP?

• Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle

Have them call our office today! 1. Call and talk to a therapist 2. Discover why your pain has come back 3. Get your custom recovery program

My ability to move around has improved! “Comprehensive exercise and massage therapy have increased strength and improved flexibility and comfort. My ability to move around has improved. The overall friendly and helpful attitude of the staff helps promote physical improvement in strength and flexibility. The staff is knowledgeable.” - Gerald S.

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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 Patient Results page) 3. Tell us how we’ve done! Click on the “Review Us” button on the top of the page.

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WHY IS WARMING UP BEFORE EXERCISE SO IMPORTANT?

Whether you’re a weekend warrior or dedicated athlete, warming up before participating in any form of physical activity is extremely important. We always hear about the crucial aspect of proper warm-ups, but why exactly are they so crucial? Well, the truth is that while it may not seem like it at the time, warming up the body before engaging in exercise of any sort can pose several benefits. If you are a fitness enthusiast who is looking to enhance their warm-up routine, contact ReQuest Physical Therapy today. The importance of proper warm-ups. Stretching and proper warm-ups before exercise are arguably most important in helping your body avoid injury. As an athlete, we understand that one of your primary goals is staying healthy so you can participate in your sport or exercise of choice. Our physical therapists at ReQuest Physical Therapy can teach you warm up routines that utilize light weights, resistance bands, or targeted stretches to get your body ready for physical activity. Some light cardio can also be beneficial in your warm-up routine, as the goal is to have your muscles warm and loosened up. When this happens, your muscle cells become oxygenated and ready to work. A physical therapist can guide and assist you in perfecting your warm-up routine, similar to a personal trainer. Maintaining proper form during your warm-ups is just as important as maintaining it during your main exercise, and is one of the main keys to avoiding injury. Your physical therapist will analyze your form to make sure you’re doing everything correctly in order to maximize results during your workout and help you get the most out of it. Warming up can make all the difference for those who are aging and active. As we age, our bodies simply aren’t as limber as they used to be – putting us at risk for exercise-related injuries. Proper warm-ups are a great resource for those who still want to remain active but may be prone to injuries or at a higher risk of developing injuries. A physical therapist can help you figure out where your problem areas are, so you can perform the correct warm-up routine for your needs. A routine that consists of a combination of exercises, stretches, and pain-relieving

techniques that target areas where injuries are likely to occur is one of the best ways to avoid injury in the aging and active adult. Additionally, your physical therapist can also help you target poor techniques and correct them. They will focus more on the areas of your body that are repeatedly stressed and overused by your sport or exercise, thus determining your likelihood of injury and suggesting the best warm-up techniques for keeping you safe during physical activity. Additional benefits of warming up before exercise. While injury prevention is the main benefit, there are many ways that warming up helps your body. Some additional benefits include: • Reducing muscle tension. When your body isn’t warmed up, it becomes tense and tight. Tense and tight muscles have restricted blood flow and may not activate as effectively. Stretching and light exercises before a workout helps to alleviate this tension and help muscles expand and contract more efficiently. • Increasing range of motion in your joints. Joints that move better, work better! Warming up helps your joints move fluidly and throughout their full range of motion. This improves movement efficiency and function, which means better performance. • Improving circulation. In addition to improving muscle mechanics, the enhanced circulation that warm-ups bring can also accelerate the recovery of painful areas, reduce post-workout soreness, and increase your energy levels. • Helping with stress relief. There’s a strong link between physical tension and mental tension. By alleviating physical tension with a consistent warm- up routine, you can ease psychological stress, too. Plus, evidence shows that stretching and/or participating in light exercises before a workout improves your “psychological readiness” and helps you get your head in the game. Ready to get started? Contact us today! All in all, adopting a proper warm-up routine before participating in strenuous physical activity is a small-time investment for a long-term benefit. If you have any questions about how to warm up properly and how we can help, contact ReQuest Physical Therapy today.

Exercise Essentials Try these exercise to keep you moving...

About Us When you need physical therapy, you have the right to choose where you go. If you are tired of being a number and ready for a physical therapy team that’s proud to offer special services not found in any other practice in the Gainesville area, ReQuest Physical Therapy is your choice. We offer a variety of additional premier services to make your time at ReQuest as pleasant as possible, including discounts for cash/self-pay patients, flexible payment schedules, and same-day appointments. We also accept patients without a physician’s referral, so you can begin treatment quickly and without the hassle of extra paperwork.

HAMSTRING STRETCH - SUPINE While lying on your back, raise up your leg and hold the back of your knee until a stretch is felt.

Strengthens Hamstrings

Exercises copyright of

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IT BAND - STRETCH - SIDELYING Lie on your side. Pull ankle of upper leg back as if stretching your quad. Put the ankle of your lower leg on the outside of your knee. Apply pressure downwards to feel a stretch along the side of your thigh.

Stretches Knees

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

MASSAGE SESSION GIFT CERTIFICATES MASSAGE PRICING:

• 25 minute sessions are $35 • 55 minute sessions are $70

In order to purchase, please call a clinic nearest you or stop in!

Gainesville: (352) 373 2116 Tioga Center: (352) 692 2131

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