Nebraska 11x17_Say "Goodbye" to Your Aching Knees

Nebraska Orthopaedic Newsletter

Say “Goodbye” to Your Aching Knees Capture Your First Pain-Free Moment!

• Say “Goodbye” to Your Aching Knees • Physical Therapy: The Knee Pain Solution • Patient Spotlights • 3 Important Things You Need to Know About PT • Exercise Essentials

Nebraska Orthopaedic Newsletter

Say “Goodbye” to Your Aching Knees

Capture Your First Pain-Free Moment

Too often, we take our hardworking knees for granted. Just imagine, the pounding they take doing over a million steps each year! Yet when problems arise, we realize just how complex these large joints are. When you have trouble performing previously simple functions like kneeling, stair climbing and bending down, it’s time to seek help. Discover How You Can Make Kneeling and Bending Easy Again Why is knee pain so complicated, anyway? Each of your knees are not only the largest joints in your body but are comprised of two crucial connecting systems -- the first acting as a “hinge” between the thigh bone and the lower leg, and the other joining your thigh bone and kneecap. In fact, the way your knee joints are put together allows them to move in several directions in rapid succession. That means that the vast majority of functions you need to

perform each day (whether it’s getting out of bed, bending down to empty the dishwasher, crouching to tie your shoe, or simply going upstairs) are only possible when your knees can perform their full range of motion. Consider just one example of the interconnected functions of the knee joint. Your patella (kneecap) is designed to glide up and down within the thigh bone groove. If even a minor injury prevents that from happening, the resulting friction causes a buildup of debris, leading to inflammation, pain and crucial loss of function. Because the knees’ systems consist of 3 joints, the causes of individual knee pain can vary. In some cases, knee pain occurs from the kind of repetitive motions that athletes routinely inflict on these hardworking joints. Ironically, the other extreme -- never moving very much at all -- can also lead to knee issues. What Causes Knee Pain and Stiffness?

Fortunately, the type of pain you feel and the activity that causes it, often reveal the underlying cause. This allows your physical therapist to evaluate the specific problem and devise the best treatment plan. For example, dull aching and swelling anywhere in your knee often indicates osteoarthritis. But a stabbing pain on the inside of your knee is a clue that a torn meniscus from injury or overuse may be the culprit. Other parts of your knee that take a beating from overuse include irritation of the tissue below your knee cap. This causes swelling and aching in the front of the knee. If ligaments actually tear (which can happen when you suddenly twist) you may feel that you can’t put weight on your legs at all. Call Nebraska Orthopaedic Physical Therapy today at (402) 721-1112 to learn more about we can help you resolve your knee pain issues.

PHYSICAL THERAPY: The Knee Pain Solution

Yourphysicaltherapist’sassessmentcanrefineorevenreplacemore costly diagnostic tools, such as MRIs. Our trained professionals do this by determining what your knees’ current range of motion is, along with the location and nature of the pain, swelling, or stiffness you’re experiencing. These clues allow our team to create a strategy that’s geared to your specific knee problem. Hands-on care to restore ROM and decrease swelling are the keys to solving your aching knee problems. During your physical therapy sessions, you’ll begin restoring the crucial fluid circulation in your knee joints, which ensures optimum natural joint movement. PT also builds strength in the muscles surrounding your knees, providing better long-term support for the complex joint system. If you’re concerned about costly and time-consuming surgery, injections or invasive tests, contact us today. Our expert physical therapists will help you resolve your knee pain issues, while also teaching you methods of protecting your knees in the future, to prevent further pain or injury. Call Nebraska Orthopaedic Physical Therapy at (402) 721-1112 to make bending and kneeling easy again. SOURCES: • symptomsconditionsdetail.aspx?cid=b92021cb-a1ec-4f20-8b7e-37d62bc1a52e • orthoinfo.aaos. org/PDFs/Rehab_Knee_6.pdf

3 Important Things You Need to Know About Physical Therapy

(402) 721-1112 •

2. The best thing that you can do is seek treatment as immediately following the development of your pain as possible. Muscle aches and joint pain tend to grow worse over time.The longer you let your pain go untreated, the more severe the pain is likely to become and more difficult to heal. Physical therapy can have a huge impact on alleviating pain from muscle and joint aches, but the earlier you start, the better off you will be. 3. Physical therapy is the best strategy to overcome chronic pain and is helpful at all ages. About 30% of adults over 18 struggle with chronic back pain, and that number is even higher for those who are over 65. Turning to pain medication only masks the pain without addressing the issue—meaning the pain always comes back. Your physical therapist will tailor therapy methods to your needs, helping you achieve the best results possible.

Winter is one of the most trying times of the year for those struggling with chronic pain. Add the risk of falling due to icy conditions and cold weather that aggravates even the mildest arthritis issue and you’ll find a huge increase of those who would benefit from pain management and support. Take this month to learn some of the most important things you need to know about the benefits and perks of physical therapy: 1. Physical therapy is most beneficial when used before an issue becomes chronic and even as a means to prevent future injury. Your physical therapist can provide you an exercise regimen to help strengthen your body and keep joints healthy, flexible, and moving properly. Exercising regularly can help you understand proper lifting mechanics and their importance in everyday life, such as moving heavy furniture or lifting items off the ground. You can also practice proper posture as a preventative to many different types of injuries.

Patient Spotlights

“Having a therapist who was a collegiate athlete and used familiar sports drills and exercises during therapy, helped me gain strength in my knee...” “Getting back in the game in a timely and safe manner was very important to me. My like-minded,

“They’ve saved my collegiate sports career more than once!” “Nebraska Orthopaedic Physical Therapy is the best out there. They’re so incredibly nice and helpful! Plus, they’ve saved my collegiate sports career more than once! I recommend them to anyone who is having trouble with pain.” - W. L.

sports experienced therapist understood those needs. My pain level was at an all-time high following my knee injury, and I was not able to tolerate putting any weight on my right leg. After a few therapy sessions, I noticed a substantial improvement in my pain level, was able to tolerate more intense treatments, and could see great improvements in mobility. Having a therapist who was a collegiate athlete and could use familiar sports drills and exercises during therapy, helped me gain strength in my knee, and gave me the confidence to know that I was ready to return to playing ball.” - E.

Exercise Essentials

Turkey Pumpkin Chili


Stretches Your Hamstring

While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. You should feel a nice stretch.


INGREDIENTS • 2 cup chicken broth • 1 can pumpkin purée • 1 1/2 tsp ground cumin • 3/4 tsp chili powder • 1/2 tsp cinnamon • 1 tsp cayenne pepper • 1 lb ground turkey

• 1 large onion • 2 cloves garlic

• 2 cans green chiles • 2 cans white beans • sour cream • cheese (cheddar for extra flavor) • sliced radishes • fresh cilantro leaves

INSTRUCTIONS In a slow cooker, whisk broth, pumpkin, cumin, chili powder, cinnamon, and cayenne. Add turkey, mix to combine. Fold in onion, garlic, chiles, and beans, and cook, covered, until turkey is cooked through, 4-5 hours on high or 6-7 on slow. Serve with sour cream, cheddar cheese, radishes, and cilantro. Courtesy: chili-recipe-wdy0115

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