Centra Health: 3 Easy Steps To Healthy Knees

Health & Wellness NEWSLETTER

September 2019


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, Centra Rehabilitation 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 Centra Rehabilitation can get you moving once again by relieving your pain and enhancing your body’s natural healing process. (continued inside)


Health & Wellness NEWSLETTER

September 2019


INSIDE: • How Can Physical Therapy Help With Knee Pain • Tell Your Aches and Pains to Take a Hike! • Relieve Aches & Pain In Minutes • Stay Safe from Muscle Strains During Fall Sports

• 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.

(continued from outside)


What are some common knee injuries? Your knee is one of the largest joints in your body, made up of a complex systemof bones, tendons, and ligaments. Because of this, the knee can be easily injured due to overexertion or repetitivemotions. 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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Our licensed physical therapists at Centra Rehabilitation 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 andmanual 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 musc les. 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. Are you living with knee pain? If so, don’t hesitate to contact Centra Rehabilitation today. We’ll help relieve your pain so you can get back to living your life comfortably, without limitations!

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INGREDIENTS • 1 1/4 lb salmon fillets • 2 tsp olive oil

• salt and pepper to taste • 4 cloves garlic, minced • 1/4 cup water • 1/4 cup low sodium soy sauce • 3 tbsp honey • 2 tsp cornstarch

• 1 tbsp chopped parsley • lemon wedges for garnish

DIRECTIONS Heat the olive oil in a large pan over mediumhigh heat. Season the salmon with salt and pepper to taste. Place the salmon skin side up in the pan. Cook for 4-5minutes per side or until cooked through. Remove the salmon from the pan, place on a plate while covering with foil to keep warm. Add the garlic to the pan and cook for 30 seconds. Add the water, soy sauce and honey combination to the pan, and bring to a simmer. In a small bowl, whisk together the cornstarch with 1 tablespoon cold water. Slowly pour the cornstarch mixture into the pan and whisk to combine. Bring to a boil and cook for 1minute or until sauce has just thickened. Return the salmon to the pan and spoon the sauce over the top. Sprinkle with parsley and serve with lemon wedges if desired. Recipe/Photo Courtesy: Sara of dinneratthezoo.com/honey-garlic-salmon

“I had back surgery for two herniated discs in February 2019. Prior to surgery I was in the worst pain of my life. As a part of my healing process I received physical therapy at Centra. The staff there have been extremely friendly & helpful throughout this long process. Heather, pictured here with me, worked to help me achieve specific goals related to my personal life and strenuous physical work demands. I highly recommend Centra Rehab Nationwide for physical therapy!” - A. Sterling


Tell Your Aches and Pains to Take a Hike!

What are some of the most common hiking injuries? Even for the most experienced hiker, pain and injury can still occur. Some of the most common hiking injuries include: Twisted ankle. This is perhaps the most common injury that hikers experience. Hiking terrain is uneven and can sometimes contain hidden obstacles or slippery surfaces. We’ve all seen it before: you’re on the trail, taking in the scenery, when suddenly…you slip on an unsteady rock. This can leave someone hindered for the rest of the trail, not to mention how it will pose an unfortunate and possibly painful recovery period ahead. Twisted ankles can be avoided by wearing appropriate hiking boots with ankle protection, as well as carrying a hiking stick or some other form of stabilizing equipment with you along the trail. If you do twist your ankle, make sure to follow the R.I.C.Emethod afterwards – rest, ice, compression, and elevation. If pain persists, make sure you contact a physical therapist as soon as possible to relieve pain and prevent further damage. Muscle cramping. Muscle cramps can be limiting and even debilitating during a hike. Nothing can leave a hiker feeling more defeated quite like feeling a leg cramp with every step they take up the mountain. Cramping is often caused by dehydration, and can be avoided by keeping a water bottle with you during the hike and making sure you drink a large amount (if not all) of it throughout your journey. However, cramping can also be caused by tight muscles that are not used to the physical activity you are putting them through, especially for new hikers. Stretching before you hike, specifically in your ankles, calves, and thighs, can help avoid any pesky cramps that may leave you hindered. Scrapes and abrasions. Many hiking trails contain thorny bushes, branches, or twigs that you may have to maneuver through. Some are so subtle that you may not even notice it right away, but they can scrape up your arms and legs pretty badly if you are not careful. Wearing long pants and sleeves can make a huge difference in protecting your body against

scrapes and abrasions, but they may not always provide full coverage or complete protection. If you do find yourself sustaining a cut while you’re on the trail, make sure to apply an antibiotic lotion and band-aid to the affected area as soon as you get home, after washing it thoroughly. Keep an eye on it for a few days, and if it doesn’t seem to get any better, contact your primary physician as soon as possible to make sure it is not infected. Contact Centra Rehabilitation for relief! While preventative measures greatly decrease your risk of feeling pain or sustaining an injury, sometimes accidents happen and you may still end up with some discomfort. If you find yourself feeling persistent pain after your hike, contact Centra Rehabilitation to find some relief. We’ll help you get back on the trail in no time!

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Do You Have Difficulty With Pain?

• Decrease your pain • Increase your strength • Increase your activity level We can help:

• Increase your flexibility • Improve your health • Get back to living

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Are you an athlete dedicated to a fall sport?The beginning of the school year is right around the corner, and it is important to make sure you knowhow to keep yourself safe during your upcoming fall sports. Muscle strains are one of the most common injuries among young athletes, and they can keep you out of the game for some time. Instead of sitting on the sidelines, you can significantly reduce your risk of sustaining a muscle strain with the help of physical therapy. How do I know if I have a muscle strain? When sustaining an injury, it can sometimes be difficult to determine if it is a sprain or a strain. While they may seem similar, the distinctions are actually easier to make than you may think. In order to know the differences between a sprain and a strain, you must first know the differences between a tendon and a ligament. Your bones are connected to one another by ligaments. When a ligament is stretched beyond its limits, a sprain can occur. Once the ligament is stretched, it is more likely that the affected area will be sprained again in the future. Your muscles and bones are connected by tendons. When a tendon is stretched beyond its limit, a strain or “pulled muscle” can occur. Once the tendon is stretched, it is more likely that the affected area will be strained again in the future. A strain can be acute, meaning that it happens as an immediate response to an injury, or chronic, meaning that it has developed over time due to performing the same repetitive motions over and over. Your physical therapist can diagnose a muscle strain and help you recover it. Additionally, your physical therapist can provide you with helpful tips and techniques for avoiding muscle strains in your specific

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sport. If you suspect you may have sustained a muscle strain, or you are looking for ways to prevent them, don’t hesitate to contact Centra Rehabilitation today. How can physical therapy help with muscle strains? At Centra Rehabilitation, our physical therapists will create a treatment plan for you, based on your individual needs. Physical therapy is a natural and holistic approach to healing, including services such as: • Manual therapy. This may include massage or joint mobilizations. • Modalities. This may include specialized treatments that your physical therapist has been certified to perform, such as ultrasound or electrical stimulation. • Therapeutic exercises. Our physical therapists are highly experienced in both diagnosing and treating muscle strains. When treating a strain, 3 steps are typically followed: Are you seeking treatment for amuscle strain or looking for ways to avoid themduring your upcoming fall season? Contact Centra Rehabilitation today to find out how you can have a successful fall sports season, free from the pains of muscle strains! 9 8 6 5 9 http://1sudoku.com n° 229777 - Level Medium 7 3 9 6 1 6 2 8 9 4 3 4 8 2 5 4 3 9 6



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Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.

KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground.

STRAIGHT LEG RAISE While lying or sitting, raise up your leg with a straight knee and your toes pointed outward.

Stretches Knees

Strengthens Knees


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


Discover How To Live Pain-Free

At Centra Rehabilitation, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to call Centra Rehabilitation if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury


We have excellent outcomes. We get patients more positive change in function with fewer visits than expected! We save patients time and money!

Effectiveness of Outcomes 11.7 National Benchmark 16.4 Centra

of national predicted effectiveness of outcomes (change in functional score)




Efficiency of Care

of national predicted efficiency of care (number of patient visits)

11.4 National Benchmark 9.4 Centra





Not to mention, we rate in predicted patient satisfaction

Better outcomes + fewer visits = fewer healthcare dollars spent on your patient

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