Kinect PT: 3 Easy Steps To Healthy Knees

Health & Fitness The Newsletter About Your Health And Caring For Your Body

“Stop Taking The Shor tcut Because Of Pain!” 3 EASY STEPS TO HEALTHY KNEES

For many people, knee pain can be a way of life, limiting their ability to climb stairs, squat down to get something off the floor, enjoy long walks, shopping and a host of other daily activities. The knee joint is one of the most complicated joints in the body and has to bear up to 6 times your body weight with running or jumping. This incredible joint has to move over a million times each year and over 80 million times over a lifetime. This is also the reason why things can go wrong, causing injury and pain. (continued inside)

Inside: • 3 Easy StepsTo Healthy Knees

• Improving Sports Performance

• Outstanding Patient Results

Health & Fitness The Newsletter About Your Health And Caring For Your Body


“Get Stronger. Move Fur ther. Run Faster.” 3 EASY STEPS TO HEALTHY KNEES

Just like taking care of your heart, your joints need attention to maintain a healthy state. Here are easy ways for you to take care of your knees, avoiding arthritis and other joint problems: 1. Stretch your hamstrings, quadriceps and adductor muscles each day. By keeping these muscles flexible, the forces on your knee joints can be balanced, allowing your joints to bend, rotate and for your patella (kneecap) to track properly. 2. Keep the muscles around your hips and knees strong. Especially the gluteals and quadriceps muscles. Studies show that those adults, especially over 55 who have stronger gluteals and quadriceps, tend to have less back pain and more ability to do 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 exercise such as walking, running and other sports. However, if you have arthritis, it is advised to do more low-impact activities such as biking, elliptical machines, aquatic exercises, etc. Having a regular physical therapy checkup ensures that your joints are working at their peak performance. In addition, any problems will be discovered early, preventing the onset of arthritis and joint injury. If you do have arthritis or have had surgery, then a regular physical therapy check-up is especially important. If your attention is on that sore knee, then it is time you called us for a free knee joint analysis. Talk to one of our expert physical therapists today and see how life can be with freely moving knees.

Look inside to learn more about our programs and say hello to a healthier you by returning to a pain-free, active lifestyle!

Outstanding Patient Results

“Since coming to Kinect Physical Therapy I can now move my shoulder and not worry about the pain all the time. I am able to sleep better without the pain waking me up. I have returned to playing bocce ball, lifting weights and putting away the groceries with no problems.Thanks Kinect for your help.” - J. Searcy Thanks Kinect for your help. I can extend my arm without pain. “My pain has diminished 99.99%. I can extend my arm without pain. My right shoulder has no pain and I am able to do all the exercises. There is no impediment anywhere in my upper body.” - E. Damian

“I can do everything. My experience while coming to KinectPhysicalTherapyhasbeen amazing! I have to thank Shaun for the excellent work he has done with me. I don’t need pain medication, creams or anything anymore! I just feel plain GOOD! Thanks Kinect and Shaun for all you have done!” - Y. Wahl I just feel plain GOOD!

Improving Sports Performance

Whether you are a high school athlete or just like to exercise for fun, improving your body’s ability to exercise is a good challenge. While there are many different ways to train for your particular sport, including nutrition, we are going to focus on improving your joint performance and stability. This will allow you to run longer, cut faster, and throw better. Joint Stability Improve your sports ability through joint stability. When a joint is more stable, muscles can function better. For knees, ankles and hips try balance exercises on uneven surfaces such as foam or a folded towel. Try standing on one leg while doing small knee bends. Joint Flexibility Joints need to be flexible in order to move through their proper range and allow muscles to pull correctly. For many people who are runners, stretching must be done every day to maintain muscle and tissue elasticity. Dynamic stretching is often best, where the stretch is done in a moving fashion, such as in Yoga. This is different than a prolonged stretch. Joint Strength Incorporate strengthening exercises into your sports routines. This is especially important for runners and weekend warriors. A little strengthening exercising can go a long way to prevent sports injuries and soreness. The stronger your muscles are around your joints, the better ability you have to play and avoid injury.

Joint Coordination You have an inherent sense of where your joints are in space (proprioception) and how they are moving in space (kinesthetic sense). This allows your brain to coordinate the muscle movements around your joints. By improving your balance and coordination with specific exercises, you greatly reduce the chance of injury and will enhance your sports performance. If you would like to enhance your ability to run, play sports and prevent injury, then talk to one of our physical therapy specialists today.

Why You Need To Come In For A FREE Check-Up: � Move without pain Think Kinect FIRST: Giving The Gift Of Health

Our Therapy Services

• Low Back Pain • Cervical Pain • Shoulder Pain • Knee Pain • Herniated/Bulging Disc • SI/Pelvic Pain • Arthritis • Sprains and Strains • Fractures

• Tennis Elbow • Rotator Cuff Injuries • Impingement Syndrome

� Sit for long periods comfortably

� Bend and move freely � Balance confidently and securely

• Balance Disorders • Difficulty Walking • Deconditioning • Muscle Weakness • Vertigo • And Many More!

� Walk for long distances � Live an active and healthy lifestyle

We are your therapists for life! We want you to stay healthy so all your check ups with us are FREE. Just call our clinic and schedule.

SAN TAN VALLEY 480.568.4580

MESA 480.833.2778



GLENDALE 623.934.1154

EXCLUSIVE: COMPONENTS OF ARTHRITIS TREATMENT • Do you have pain or swelling in your joints • Do you have difficulty walking longer distances? • Do you pain in your knees and hips? • Do you have trouble getting in and out of a chair? If you do have pain when you do these normal everyday activities, then there is help with the proper treatment plan to get your mobility back!

The 6 Components of Arthritis Treatment

Individuals with arthritis can benefit from comprehensive treatment plans which include proper diet, medication, and appropriate exercise. The first step is understanding your particular condition by discussing it with your doctor or physical therapist. Your treatment plan should take into consideration which joints are involved, the amount of inflammation, how stable the joints are and your typical activity level. HOW TO GET STARTED 1. Begin with a supervised program from your doctor or physical therapist. This should be developed based on your unique needs and not a one-size-fits-all routine. Initially, it may include therapeutic techniques such as mobilizations or modalities as well as educating you about your particular issues. 2. Stretch and warm up with range of motion exercises which can relieve stiffness and increase flexibility. 3. Start strengthening exercises slowly and with small weights. Strong muscles serve to support and protect arthritic joints. 4. Add aerobic exercise in gradually. Aerobic exercise contributes to overall fitness, function, and well-being and can help control weight which might be placing extra stress on joints. 5. Ease off if joints become painful, inflamed or red but do not stop exercising completely. Talk with your doctor or therapist about pain relief during joint flare ups and how you should modify exercise during these times. 6. Find a recreational activity that you enjoy doing and make it a habit.

PS – During the month of April, we are giving away 11 Arthritis Screenings to past clients of Kinect Physical Therapy ONLY, who have suffered with join pain in the past 30 days. To schedule, simply call a clinic nearest you. Expires 04/30/18. PPS – Do you know someone you care about who is suffering with arthritis pain? If so, there are 2 ways you can help them. First, you can have them call us and schedule an appointment. PPPS – Need extra copies of this newsletter to share with friends and family? Just pop in and visit! Our receptionists will get you what you need.

SAN TAN VALLEY 480.568.4580

MESA 480.833.2778


GLENDALE 623.934.1154

“Don’t Let Aches & Pains Slow You Down! ” EASY EXERCISES FOR JOINT PAIN RELIEF

If you are experiencing joint pain and don’t find the tips below helpful, call and schedule a Free Consultation with one of our specialists who can further assist you in getting back to a pain free life.


SQUAT Stand with good posture, feet are shoulder width apart. Perform a squat by bending at the hip. Stop at the point where you cannot keep your lower back flat. Rise up by straightening at the hip Repeat 3 Times. Hold 20 Seconds. Complete 1 Set. Perform 2 Time(s) a Day.

TOE TOUCH PROGRESSION Stand with good posture, foam roll or pillow between knees. Reach overhead, engage core, squeeze foam roll or pillow. Bend forward at the hips, reaching toward toes Return to the start position Hold 10 Seconds. Complete 3 Sets. Perform 2 Time(s) a Day.


SAN TAN VALLEY 480.568.4580

MESA 480.833.2778


GLENDALE 623.934.1154

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