Physical Therapy Newsletter by Teton Therapy
The Newsletter About Your Health And Caring For Your Body & Fitness “ I don’tWant To Bring My Hip & Knee Pain Into The New Year!” 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 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 less impact activities such as biking, elliptical machines, aquatic exercises, etc.
“ Pain affects more Americans than diabetes, heart disease and cancer combined.” - National Institutes of Health, 2010
For more helpful health tips visit: www.tetontherapypc.com
“ DoYou Need More Activity In Your Treatment Plan?” Teton Therapy Can HelpYou Improve In Sports Performance 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. www.tetontherapypc.com
Patient Results
I’m so much better now! “The pain is minimized. I can walk, and more, for longer periods with minimal pain. Great progress - much closer to normal activities. When I first came in, the pain was so bad I was ready to cut my leg off if it would help. I wondered if I would ever move normally again. Progress seemed slow at first, but I’m so much better now. I am hopeful for a full return soon with stretches at home.” - B.S. I have been headache and migraine free! “Thanks to dry needling combined with the Physio Touch (cupping machine) I have been headache and migraine free for over a week! I have gone from migraines 5 to 6 days a week to maybe 2 or 3 a month.” - J.H.
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Think Teton Therapy FIRST
See What A FREE Consultation Can Do For You! • Climb stairs without pain • Bend and move freely • Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle
TAKE CARE OF YOUR ACHES & PAINS BEFORE IT’S TOO LATE!
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ATTENTION HIP & KNEE PAIN SUFFERERS AGES 30 & OLDER!
• Is your mind on your back and neck pain instead of your life? • Do you feel really stiff when you try to get out of bed in the morning?
If You’re Nodding Yes Then Now is The Time to Make Your First Step in The Right Direction and Take Charge of How You Feel, DOWNLOAD THIS eBOOK TODAY!
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New Year, New You Healthy Recipe ROASTED YAM & KALE SALAD
INGREDIENTS: • 2 jewel yams, cut into 1-inch cubes • 2 tablespoons olive oil • salt and freshly ground black pepper • 1 tablespoon olive oil • 1 onion, sliced • 3 cloves garlic, minced • 1 bunch kale, torn into bite-sized pieces • 2 tablespoons red wine vinegar • 1 teaspoon chopped fresh thyme
DIRECTIONS: Preheat an oven to 400 degrees. Toss the yams with 2 tablespoons of olive oil in a bowl. Season to taste with salt and pepper, and arrange evenly onto a baking sheet. Bake in the preheated oven until the yams are tender, 20 to 25 minutes. Cool to room temperature in the refrigerator. Meanwhile, heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Cook and stir the onion and garlic until the onion has caramelized to a golden brown, about 15 minutes. Stir in the kale, cooking until wilted and tender. Transfer the kale mixture to a bowl, and cool to room temperature in the refrigerator. Once all the ingredients have cooled, combine the yams, kale, red wine vinegar, and fresh thyme in a bowl. Season to taste with salt and pepper, and gently stir to combine.
NOW OFFERING DRY NEEDLING!
Teton Therapy is now offering dry needling for your patient’s aches & pains. If your patients are suffering from any chronic pain, contact a facility near them to seek dry needling treatment today!
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