Health & Fitness Newsletter by Back To Action Physical Therapy
Health & Fitness The Newsletter About Your Health And Caring For Your Body
“ Are Your Knees Holding You Back From The Simple Things In Life? ” HOW TO RUN INJURY FREE
Inside: • How To Run Injury Free
We all know that running is great exercise for our bodies, but often people stop due to knee or lower leg pain. This can happen for a variety of reasons, but usually ones that we are not aware of. Over 50 million Americans deal with some sort of knee trouble, as the knees are the second most common injured joint, the first being the joints in the spine. Therefore, it is essential to know what you can do to prevent knee troubles from even starting. (continued inside)
• The Runner’s Guide: 5 Ways To Improve Knee Pain
• Patient Success Spotlights
• Practice News
• Relieve Knee Pain In 60 Seconds
Health & Fitness The Newsletter About Your Health And Caring For Your Body
HOW TO RUN INJURY FREE | THE RUNNER’S GUIDE: 5 WAYS TO IMPROVE KNEE PAIN | PRACTICE NEWS “Enjoy Fun ActivitiesWithout Worries Of An Injury! ” HOW TO RUN INJURY FREE
Most all knee and leg pain can be attributed to the following issues: • Poor muscular strength • Imbalance of muscular strength with certain muscles stronger and others weaker • Poor muscular coordination • Poor biomechanics of walking / running • Lack of flexibility
Common injuries with running or exercising: • Patellofemoral pain • Meniscus tears and pain • Ligament injuries (ACL, PCL, MCL, LCL) • Osteoarthritis • Shin splints • Hamstring pulls • Achilles tendonitis
feelingpain isnot.Sharpordullpainshouldbepaidattention toandnotpushed through. Make sure you are doing adequate warming up prior to exercising as muscles and tissues require internal lubrication to work properly. Warming up bringsnatural fluids to thearea tohelpwith lubrication, improvingelasticityand function. In addition, make sure to properly stretch after exercising to ensure that flexibility is maintained and gained. At Back To Action Physical Therapy, our professional experts will work with you to relieve joint pain and to get you back to an active and pain free life!
Don’t push through pain While feelingastretchingsensationormuscleburn isanormalpartofexercising,
PATIENT SUCCESS SPOTLIGHTS I got better quicker than I had expected! “Before I came to Back To Action I had difficulty with walking for long distances and could not run as fast. I couldn’t play soccer because I had pain on my left knee. When I went for therapy at Back To Action I got better quicker than I had expected. Now I can run and play soccer again with no pain to my knee plus, I am stronger than before.” -GaelS. I am so pleased with my results! “I came to physical therapy in very bad shape. I had severe knee pain and could hardly walk. I was seriously thinking I was going to need to remodel my bathroom because I could not get in and out of my bathtub, and was going to require surgery. My orthopedic surgeon injected my knees and sent me to physical therapy and in just 3 weeks, I have had so much improvements. I can walk and move with little pain and feel so much better. I literally came in one person and left like another. I am so pleased with my results! Thank you!” - Andrea F.
Look inside to learn more about our programs and say good-bye to inactivity and return to a pain-free, active lifestyle! www.back-to-action.com
“ The Runner’s Guide: 5 Ways To Improve Knee Pain”
1. Increase your leg strength. Do wall sits, knee extensions, toe raises, hip side-lifts and more. Speak with one of our professionals for how to perform these exercises correctly. 2. Improve your patella (kneecap) tracking. Your patella needs to glide to actually form a C pattern when you bend your knee. Do leg lifts with your whole leg rotated outwards to strengthen the inner thigh and knee muscles. Make sure to stretch your kneecap up and down, side to side, to ensure gliding. Most patellofemoral pain comes from poor patella tracking and a physical therapist is the expert to diagnose and treat this problem. 3. Maintain and improve flexibility. With running and exercising it is very common for the powerful muscles in the leg to become tighter. For example, the hamstring and outer tissues of the leg (iliotibial or “IT” band) can become very tight, altering the mechanics of the knee causing pain. Stretch after every time you run and do adequate warm ups prior. Try integrating yoga and stretching into your routines.
4. Improve your balance and coordination. Do balance exercises to build up your proprioception (sense of balance position). Exercises such as standing on one leg with and without eyes closed are important. Don’t forget to make sure you setup for safety when performing balance exercises by having a steady surface nearby to hold onto when needed. 5. Improve your agility. Many casual runners, simply run, but do not perform other types of important exercises such as strengthening, balance and agility training. Mix up your workouts to include these other types of exercises. Seeing a Specialist. If you have recurring knee pain or discomfort for more than 3 days, it is time to see a specialist. The ideal specialist to see is a physical therapist as they are medical experts in joint movement and function (kinesiology). A thorough evaluation needs to be done of your movement, walking patterns, strength, joint mobility, patella tracking and proprioception.
Only then, can the true source of the pain be found, treated and help you understand what you can do to prevent it from returning. In addition, if you are an avid athlete, a physical therapist is key in helping you discover new ways to improve your movement and function, helping you improve your game. Get on the path to healthy knees and call us today for a free joint movement analysis. Discover how liberating it can be to run or exercise pain free. www.back-to-action.com
Physical Therapists Are The Mechanics Of Your Body! Minor aches and pains are warning signals from your body to let you know something is not working properly. Don’t put off the pain until it’s too late. Come in today for a “Tune-Up.”
Relieve Knee Pain In 60 Seconds Try this movement if you are experiencing pain.
Relieves Knee Pain
KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Hold for 30 seconds and repeat 5 times.
www.simpleset.net
Take Care Of Your Aches & Pains Before It’s Too Late.
CALL TODAY!
Harlingen 956-428-8951
Del Rio 830-775-9118
Brownsville 956-621-0397
Eagle Pass 830-757-2497
PRACTICE NEWS: Keeping Our Patients Up To Date!
Brownsville. BackToActionPhysicalTherapy ledadrive tohelpcollectdonations forschool supplies and help support children of families whodemonstrateaneed.Wewishtothankour friendsand familywhohelpedfillourdonation box with school supplies. Your effort will go a long longway.Wedonatedtheschoolsupplies to the Tip Of Texas Family Outreach Center who are a special advocate for children in Brownsville, TX. Eagle Pass. BTA staff and family kicked off the4thofJulyholidayweekendwith theStars and Stripes Color 5K Run/Walk hosted by the City of Eagle Pass and the Mayor’s Campaign to promote fitness in the community. We withstood the heat and even ended up taking some medals home. Our PT tech, Elena and herhusbandplaced1st intheagedivision,and our PT, Doreen, and patient care coordinator, Nohemi,placed2ndand3rd intheiragegroup. We all had a good time and got some exercise in. Harlingen. Back To Action in Harlingen collectedpet foodandsupplies tobring toour local Humane Society. We also recycled bags of shredded paper that will be used to line the kennels.OnJuly14th,wedonated these items andtheywerereceivedwithmuchappreciation. We would like to say an additional thank you
to all of our patients who donated food and supplies. The Humane Society’s mission is to engage the hearts, hands and minds of the community to help the animals. Del Rio. Del Rio celebrated a lot of staff birthdaysthismonth!Cindy(secretary),Devesh (physical therapist), Carmen (secretary), and Karley (tech) all enjoyed their big day in July. Happy birthday to all of you! We said goodbye totwoPTtechsthismonth,AshleyandSabrina. We were sad to see them go but are excited fortheirnewadventuresasAshleybeginsmed school and Sabrina continues her schooling towardsaPTprogram.Wewelcomedtwonew staffmembers toour teamaswell!Karleyand Rosa both started this month as PT techs. Welcome to the Back to Action family. Each yearBTADelRiosponsorsanewstudentpilot class at Laughlin Air Force Base as part of the Military Affairs Association. This month we met our new class of 18-12. We are excited to be a part of their experience here in Del Rio while they train and give them a big welcome! In addition, we have sponsored a soccer team for the Laughlin League for the second year. Bestof lucktotheBacktoActionAvengersthis year! Lastly, Del Rio staff enjoyed their annual summerpartywithoutdoorgames,music,and a delicious steak dinner at Lorina’s Cantina.
www.back-to-action.com
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