Health & Fitness Newsletter by Rehab Access Physical Therapy
The Newsletter About Your Health And Caring For Your Body Health & Fitness “Imagine All The Goals You Could Accomplish If You Received Knee Pain Relief! ” Discover 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. 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
• Discover How To Run Injury Free • 5 Ways To Improve Knee Pain • See What Our Patients Have To Say • The Ideal Protein Weightloss Method
The Newsletter About Your Health And Caring For Your Body Health & Fitness
“ Life Doesn’t Have to Slow Down When Experiencing Knee Pain.” Discover How To Run Injury Free
Don’t Push Through The Pain While feeling a stretching sensation or muscle burn is a normal part of exercising, feeling pain is not. Sharp or dull pain should be paid attention to and not pushed through. Make sure you are doing adequate warming up prior to exercising as muscles and tissues require internal lubrication to work properly. Warming up brings natural fluids to the area to help with lubrication, improving elasticity and function. In addition, make sure to properly stretch after exercising to ensure that flexibility is maintained and gained. Common injurieswith runningor exercising: • Patellofemoral pain • Meniscus tears and pain • Ligament injuries (ACL, PCL, MCL, LCL) • Osteoarthritis • Shin splints • Hamstring pulls • Achilles tendonitis At Rehab Access Physical Therapy, a physical therapist will be able to tell you howmuch activity you can do depending on the type of knee surgery/ injury you undergo. Your therapist also might have you participate in physical therapy prior to surgery to increase your strength and motion. This can sometimes help with recovery after surgery. Following surgery, your physical therapist will design a personalized rehabilitation program for you and help you gain the strength, movement, and endurance you need to return to performing the daily activities you did before.
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www.rehabaccess.com - GetPT1ST “Chronic pain can be devastating. You don’t just want to survive, you want to thrive. A physical therapist can get you moving again, and moving = thriving. ”
“ Do You Know The Runner’s Guide To Knee Pain Relief?” 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. 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.
Health Tips
“Do You Know How To Properly Stretch Before A Run?” Stretching Prior To Runs Prevents Knee Injuries Runner’s Stretch (A) Step your right foot forward and lower into a lunge, placing your fingertips on the floor or on two firm cushions if your hands don’t reach.
(B) Breathe in, then, in one motion, exhale as you straighten your right leg. Slowly return to the lunge position. Repeat four times. Switch sides.
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Patient Results
• Relieve your pain • Increase your strength • Be more active again • Restore your flexibility • Have more energy • Feel healthier • Walk and move better
An Amazing Story Of Outstanding Success!
Why choose Rehab Access? • Expertly trained therapists • Focused on achieving fast results • We take the time to listen to you • We spend time educating you on your problem and how to solve it • Friendly, courteous staff • On time appointments • Doctor recommended • Experts in neck, back and orthopedic care
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“Pain completely gone!” “For many years I lived with a pain in my neck. The pain was in one specific area and often radiated into a headache, some days it was bad, often disabling. After trying to find a solution I resorted to prescription painmedication. Encouraged bymy husband, I tried physical therapy. After my first session the intense pain was completely gone. Follow up sessions have helped free the muscle and helped eliminate the headache caused by this problem.” - Ella May L. “I am back to doing what I love best!” “I’m an active musician. I play guitar and had a condition with my arms becoming numb while I was playing music, which is my livelihood. My doctor diagnosed me with carpal tunnel syndrome and referred me to Rehab Access. After 12 sessions, I’m back at it again, doing what I love best, playing the guitar PAIN FREE. Thank you Rehab Access.” - Johnny C.
In Pain? Call Today! Gretna Location Belle Chasse Location 8397 Highway 23 #101 Belle Chasse, LA 70037 (504) 398-2004 (504) 398-2006 - fax www.rehabaccess.com See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties 1 712 Stumpf Blvd. Gretna, LA 70056 (504) 365-1020 (504) 365-1080 - fax
We gladly accept most insurances, providing a great LOW COST SOLUTION to restore your pain-free movement!
If you need help to finally lose that stubborn belly fat this year. We can help! Lose Weight Safely and Keep It Off!
The Ideal Protein Weightloss Method
Finally Lose That Embarrassing Belly, Bottom & Arm Fat In Just A Few Short Weeks What to Expect Based on the experiences of over 3,000 clinics worldwide, the Ideal Protein Protocol enables the following: • Structured weight loss while supporting muscle mass. • An understanding of how food affects and is utilized by the body, including what causes fat storage. • Weekly one-on-one coaching, lifestyle education and guidance.
“I Have Gone Off One Of My Diabetic Pills!” “Thanks Rehab Access for helping me lose weight with Ideal Protein. With a physician’s busy schedule, it is often difficult to find the time to prepare meals during the day. The Ideal Protein meals are so quick and simple to prepare. Now I never skip a meal. Best part is the food is really good!” - Dr. Alan Lewis
• Personalized approach to setting weight loss goals, based on your health profile. • Losing weight can improve blood sugar, cholesterol levels and reduce blood pressure. Don’t Waste Anymore Time. Get Your Own Personal Weight Loss Exam, Call 504-398-2004.
Results while following the Ideal Protein Weight Loss Method may vary from person to person, or from individual to individual. Authorized Ideal Protein administrator, Rehab Access Fitness LLC.
Your Natural Way To Reduce Your Pain In 60 Seconds Great For Hip & Knee Pain Exercises copyright of Great For Knee Pain Share this with a friend or family member to help keep them healthy too!
www.simpleset.net
IT BAND - STRETCH SIDELYING Start by lying on your side with your back near the edge of your bed or table. Your affected leg should be on top. Next, let the top leg lower behind you as you maintain an extended knee as shown. You should feel a gentle stretch along the side of your leg. Hold for 10 seconds and repeat 3 times.
HAMSTRING STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Repeat 10 times on both legs.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Have Fun Solving This Healthy Word Search!
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.” Physical Therapists Are The Mechanics Of Your Body!
Q W T H E R A P Y O E L N G R M B U P V X R C A S U E P N E E E P Q M S K A W G R F R E A C T I V E C E O T T L Z N X T I R T K P E O F N A S R E W Z O I R A B E A I L U N G E S L L L N H F D Y E X E
Words to search for:
BALANCE VESTIBULAR
EXERCISE THERAPY MUSCLE ACTIVE
PAIN FREE LUNGES VEGETABLE REFERRAL
THERAPY GRASTON
Take Care of Your Aches and Pains Before They Get Worse!
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