Craven: 3 Powerful Steps To Stronger Hips & Knees

HEALTH 3 POWERFUL STEPS TO STRONGER HIPS & KNEES

November, 2018

INSIDE • 3 Powerful Steps To Stronger Hips & Knees • Exercise Essentials • Free Mobile Download • Healthy Recipe • Staff Spotlight • Craven NEWS • New Space! New Programs! 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)

HEALTH &FITNESS Sport Physiotherapy | Orthopedic Rehabilitation | Training November, 2018 3 POWERFUL STEPS TO STRONGER HIPS & 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 joint to bend, rotate and for your patella (kneecap) to track properly. 2. Keep the muscles around your hips and knees strong. Especially the gluteals, quadriceps, and hamstring 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 alternate with more low-impact activities such as biking, elliptical machines, aquatic exercises, etc. Having a regular physiotherapy 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 physiotherapy 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 physiotherapists today and see how life can be with freely moving knees.

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INTRODUCING NEW TEAM MEMBERS! We’re so excited to welcome another baby into the Craven Team! Congratulations to Cohl and Erin Muntain on the arrival of their baby girl, Evie Ashley Muntain on September 6th! CRAVEN

WE’D LIKE TO WELCOME TYLER EPP TO OUR CRAVEN TEAM! Tyler was born and raised in Saskatoon. After graduating high school, he studied Kinesiology at the U of S. Tyler always had a love of sports. He grew up playing everything he could; lots of basketball and volleyball in high school, and then Huskie men’s volleyball for five years, while studying Kin. Tyler developed a passion for Strength and Conditioning and its role in sport performance while he was playing volleyball at the U of S. He enjoys sharing that passion and connecting with people in a training/sport setting. He has also always enjoyed coaching and working with young athletes, and more recently gained some experience working with a wider variety of people which he has certainly enjoyed as well. Tyler’s role at Craven will be as a Strength and Conditioning Coach. He is really looking forward to working and connecting with such a diverse group of athletes and people that come through the doors and share his passion for sport and strength and conditioning.

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ATTENTION PAIN SUFFERERS Get Easy Relief For Your Pain With A Simple Click...

Do you or someone you know have hip, knee, or leg pain? As a current or past patient, you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Go to www.cravensportservices.ca, and scroll down to the middle of the page for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today! You can find the FREE Hip, Knee, & Leg Pain ebook download on our homepage at: www.cravensportservices.ca

STEVE IRINICI Steve has been playing soccer since he began walking, first playing in the backyard with his dad and then anywhere he could find—the street, front lawn, driveway and soccer pitches throughout the city. Steve grew up playing for the Silverwood Sharks and then the Hollandia Gremio soccer club. Gremio won numerous city and provincial championships throughout the years. He played for Team Sask for numerous years and played in both club and all-star nationals. He accumulated gold, silver and bronze medals from club nationals over the years. In 2005 he played for Team Sask in the Canada Games as well. He went on to play for the University of Saskatchewan Huskies for 4 years. In 2007, Steve went overseas and played in Belgium for R.R.F.C Montegnee football club in Liege for 6 months. He still plays Men’s and co-ed soccer in the city. His favorite football clubs are Arsenal, AC Milan and during the World Cup he cheers for Italy, Argentina, Belgium and Romania. His favorite thing that the game of soccer has taught him is how to work hard, work through adversity and tough times, how to build relationships with others and most importantly have fun! STAFF SPOTLIGHT

CALLCRAVENSPORTSERVICES IFYOUHAVEAQUESTION Call If: • You have back pain at the end of the day • You have trouble enjoying time with family due to pain • You have limited mobility at work • You have trouble bending or reaching • Your joints are stiff or swelling • Suffering with pain from an old injury Get Answers For Your Aches & Pains. Call: 306.934.2011

HEALTH & WELLNESS EXCITING NEWS FOR CRAVEN New Space! New Programs!

We are opening a second location at #10-632 1st Ave N! This spacewill havemore equipment and space to help you achieve your goals. By joining the Craven SPORTservices team, wewill help you improve your mobility, strength, balance and over-all health and fitness! To celebrateour newspace, wewant tooffer you a promotion! • Receive $50 off an Intro Package • Receive 20% off our new program Small Group Training! • Enter to win Craven SPORT services gear Step 1: Call and book an appointment for your IntroPackage! • The Intro Package is 3 one-hour sessions with a Strength and Conditioning Coach • You will learn the “HOW TO’s” of Craven strength training Sale Price: $100 Step 2: Join Small Group Training. • Small Group Training has set monthly periodized training programs for all levels of fitness • One-hour sessions offered 6 days per week • Simply sign up online for the training times that works best for you! Sale Price: 1x/Week: $52.80/month 2x/Week: $96.00/month 3x/Week: $129.60/month Step 3: Learn how to improve your health fitness and overall strength while having fun!

Promotion Deadline: This offer is only available until December 15th, 2018. Contact us for more information! 306-934-2011

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Try these movements if you are experiencing pain. Strengthens Knees EXERCISE ESSENTIALS Relieve Aches & Pains In Minutes Without Pain Medication!

HIP HIKES While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side. Then return the pelvis/leg back to a leveled position. Repeat 4 times.

KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Repeat 3 times.

Improves Hips

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

Creamy Chicken & Wild Rice Soup Recipe

INGREDIENTS • 2 tbsp olive oil

• 1½ pounds boneless chicken thighs • 2 (8 oz) packages sliced mushrooms • 1 (32 oz) carton reduced-sodium chicken broth • 2 cups water

• 1½ cups thinly sliced leeks • 1½ cups ½-inch sliced celery • ¾ cup uncooked wild rice • ¾ teaspoon salt • 1 (12 oz) package soft, tofu • 1 cup low-fat milk (1%) • ¼ cup all-purpose flour • 1 tbsp fresh thyme leaves DIRECTIONS

In a 12-inch skillet heat oil over medium-high. Add chicken; cook 6 minutes or until browned, turning once. In a 6-qt. slow cooker combine chicken, mushrooms, chicken broth, water, leeks, celery, wild rice and salt. Cover and cook on low 6 hours or high 3 hours. Remove chicken from cooker. Coarsely shred chicken using two forks. If using low setting, turn to high. In a blender combine the tofu, low-fat milk, flour and thyme leaves. Cover and blend until smooth. Stir into mixture in cooker. Cover and cook 30 minutes more or until thick. Stir in shredded chicken.

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