ProvidencePT_Walk away from knee pain


MARCH 2020


ALSO INSIDE: • What are Some Common Knee Injuries? • Laura’s Corner • How can Physical Therapy Help?



MARCH 2020


• 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. • 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. • Tornmeniscus. 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.

Do you experience pain with squatting, prolonged sitting, or climbing stairs? Are you living with persistent pain, swelling, or mechanical symptoms,suchascatchingand locking?Doyourkneesmake itdifficult to perform daily tasks that once seemed simple? If so, Providence 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 Providence 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. 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.

Wall Squats with Ball Place yourexercise ball against wall. Perform a squatting motion, sliding down the ball. Rise up, straightening at the hip. Repeat 8 times ExerciseEssentials MindExercise: Sudoku 5 4 5 2 7 2 3 8 6 4 2 1 7 9 5 7 3 2 1 4 5 8 2 9 4 7 8 9 8 6 5 9 n° 229777 - Level Medium STRENTHENS LEGS

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Laura’s Corner When I think of March, I think of things that are green (St. Patrick’s Day, shamrock shakes, green beer), which is strange since I am a native Coloradan. Instead I shouldbethinkingofsnow and how to get in those final days of spring skiing


It is an excellent resource to help you wade through the history of the plant, its uses for humans (and pets) by diagnosis, and the methods of delivery (to ingest, inhale,orusetopically).Sowhileyourphysical therapist cannot give you advise about cannabis, we want you to feel encouraged to continue to seek scientifically-basedanswers foryourself.Usingbest evidence, we can all make informed decisions to improve our health and wellbeing. 3 9 6 7 4 1 8 n° 228310 - Level Medium

There is evolving research in widely respected scientific journals like Nature, Science, The Lancet , and the Journal of the American Medical Association to name a few, speaking to the benefits of cannabis, specificallyCBD.Thereare120differentcompounds in a cannabis plant known as cannabinoids, and CBD (cannabidiol) and THC (tetrahydrocannabinol) are 2 of them. THC is associated with the “high” of marijuana use, but CBD is the non-psychoactive component meaning it won’t get you high. Instead it is used to reduce inflammation, ease pain, and help with nausea, migraines, seizures and anxiety. There are many products on the market that are growntohavehighratiosofCBDtoTHC,toemphasize those helpful properties, and there are increasing numbers of medical doctors and others who can helpyoudetermine if thisproductwouldbegood for you.To informyourselfyoumayalsowant topickup a copy of CBD: APatient’sGuide toMedicalCannabis. 5 5 2 4 9 2

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withmykids,orperhapsaspringbreak trip tosome tropical location! But this month, with my mind on green, Iwant toshareabrief,bitof informationabout cannabis – plants that have gotten a lot of attention in Colorado and elsewhere – but specifically, the medicinal effects of cannabis. Many of my patients have wondered if cannabis would help them with theirpain, inflammation,orevendifficultiessleeping. I think the answer is, “Possibly, yes.”

Keep seeking!

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How can physical therapy help? Print sudoku

FromOur Kitchen to Yours AMAZING LENTIL SOUP

Our licensed physical therapists at Providence 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. 7 1 6 8 4 9 1 4 2 3 4 6 1 9 6 n° 222047 - Level Medium 5 7 6 8 7 2 8 6 1 6 1 2 8 5 n° 26328 - L vel Medium 7 1 3 5 9 7 6 • Education regarding activity modification and the role of the nervous system in pain. 3 9 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: 3 8 8 7 n° 225044 - Level Medium 6 1 1 2 4


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INGREDIENTS • 1 medium yellow onion • 1 fennel bulb • 2 large carrots • 1 clove garlic • 1/4 cup olive oil •11/2cupsbrownorgreen lentils (rinsed/ cleaned) •28-ouncecandiced fireroastedtomatoes • 1 quart vegetable broth • 1 cup water • 1 teaspoon salt • 1 tablespoon paprika • 1 tablespoon dried oregano •3cupsbabyspinach (orchoppedstandard spinach) INSTRUCTIONS 1. Dice the onion. Dice the fennel. Peel and dice the carrots. Grate the garlic and set aside to stir in once the soup is cooked. 2. In a large pot, heat the olive oil over medium heat. Add the onion and fennel and saute for 6 to 7 minutes until translucent. Add the carrots, lentils, tomatoes, broth, water, salt, paprika, and oregano. 3. Bring to a simmer. Simmer for 22 to 25 minutes until the lentils are tender. 4. Stir in the spinach and grated garlic, and allow it to rest for 5 minutes before serving. Taste and season with additional salt and fresh ground pepper as necessary. Serve immediately. Stores refrigerated for up to 4 days and frozen for 3 to 4 months.

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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 Providence 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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