Fit4Life: 6 Simple Steps To Make Knees Feel Great

NEWSLETTER Physical Therapy Personal Training DISCOVER HOW FAR YOU CAN RUNWITH KNEE PAIN RELIEF

INSIDE: • 6 Simple Steps to Make Your Knees Feel Great • Healthy Recipe • Patient Spotlight • Exercise Essentials

FREE PERSONAL TRAINING SESSIONS Coupon Inside

NEWSLETTER Physical Therapy Personal Training YOU’RE ONE STEP AWAY FROM HEALTHY KNEES

www.Fit4LifeTampa.com

Improve your joint lubrication. A physical therapist can actually help the lubrication in your joints through improved joint motion, strength, balance and coordination. The better lubricated your knee joints, the less friction and wear occur, reducing inflammation and pain. During knee treatments, our therapists work to improve your patella (kneecap) and joint mobility. This improves the mobility of the tissue around the joint, especially the fat pads. This, in turn leads to improved blood flow, joint lubrication and decreased swelling. The result is fast pain relief, improved motion, strength, and abilities to do physical activities. Walking, bending, jumping and squatting can then be done without pain. Put your knees on the right path to health with a visit to your physical therapist. If your knees are feeling tight, stiff, weak, or are just starting to bother you, come see us, before it becomes a REAL problem. Call us today and talk to your physical therapist about your knees. (1). Katz JN, Brophy RH, Chaisson CE, et al. Surgery versus physical therapy for a meniscal tear and osteoarthritis. N Engl J Med. 2013 (2). http://www.healthline.com/health/total-knee-replacement-surgery/understanding- costs#1

Have you noticed in recent years that your knees seem to be getting bigger? Is this correlated with more popping, grinding or even pain when you bend, squat or kneel? This can be a sign of advancing stages of arthritis. The knees have two main fat pads, which reside just above and below the kneecap. These help to cushion the knee and assist with lubricating fluid flow around the joint. With arthritis, inflammation in the joint causes the fat pads to gradually thicken, choking the joint fluid flow. This leads to a vicious cycle of decreased lubrication, more wear, pain, and swelling. Will I need surgery for my knees? The good news is that recent studies show 60-70% of knee osteoarthritis patients can avoid surgery by getting PT first (1). In fact, surgery should always be considered as a last resort after conservative measures have been tried. Furthermore, physical therapy is actually 40 times less expensive than a total joint replacement! (2)

If you are experiencing pain, Fit 4 Life has a 95% success rate! Schedule an appointment today with the best quality therapist in Florida!

6 SIMPLE STEPS TO MAKE YOUR KNEES FEEL GREAT Knee pain doesn’t have to slow you down. There are many ways to naturally relieve knee pain, and get your joints moving the way they should. Here are some tips to help your knees feel great:

1. Stretch your inner thighs – The adductor muscles on the inner thighs can tighten over time. This increases the pressure on the inner aspect of the knee. Try this stretch; in standing with your feet apart, keep one foot flat on the floor, then lean away bending the opposite knee. Feel the stretch on the inner thigh but be gentle! Hold for a good 30 seconds and repeat 3-5 times in a row on both sides. 2. Get your kneecap moving – Freely moving patellas (kneecaps), are a sign of good knee health. In a sitting position with your leg out straight, hold onto your kneecap and gently push it down towards your toes and back up towards your head. This should not hurt! Repeat 10 times each direction and then do side to side. Repeat 2-3 times in the day. 3. Strengthen your hip and quadricep muscles – Do exercises to strengthen the outer hip and your gluteus muscles. The stronger your hips are, the better supported your knees are. In addition, doing knee extension exercises while sitting helps to strengthen the quadriceps muscles, which help to support the knee joints. Talk to your physical therapist about which exercises are right for you. 4. Go walking – Sitting for prolonged periods leads to stiffening and weakening of the whole body, especially the lower legs. Try to get out and consistently walk 20-30 minutes a day. Start with a time that you can tolerate and never push through the pain. 5. Ice and heat – Heat helps with circulation flow and feels great to soothe arthritic knees. A hot soak in the bath can go a long way to soothing aching knees. However, if your knees tend to swell after being on your feet for too long, use an icepack wrapped in a pillowcase for about 10-15

minutes. This reduces inflammation; be sure to check your skin regularly to make sure it does not get very red. 6. Get a regular physical therapy checkup – Think of your physical therapist as the mechanic for your body. Give your knees and body a regular checkup. We evaluate the movement of your joints and prevent problems before they really begin to develop. Regular visits to your physical therapist can make a difference in the long-term health of your knee joints and keep you from spending a fortune on more expensive and invasive procedures.

Fit 4 Life Can Help You Maintain Healthy Knees, Naturally!

ATTENTION HEALTHY LIFESTYLE SEEKERS Mention or Bring in This Coupon Today For

2 FREE SESSIONS for any new training client

FREE CONSULTATION for any new therapy patient

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17419 Bridge Hill Court Tampa, FL, 33647 P: (813) 907-7879

DO I NEED A PRESCRIPTION TO START PHYSICAL THERAPY? No, you don’t. Although we see many patients sent directly by their physician, in the state of Florida, a licensed physical therapist may begin the physical therapy process by performing a full physical therapy evaluation. We will verify benefits for you so that you can get started right away.

Offer valid for the first 25 people to schedule.

PATIENT SPOTLIGHT

“The therapists are by your side every moment!” “Their physical therapy is the best. The therapists are by your side every moment. I have been to other places for physical therapy and none were like this one. Their care is one-on-one and their therapists are the most professional and caring people.” - Harriet H. “I am now a strong, 185lb, 76 year-old!” “I walked into Fit 4 Life Tampa after being hospitalized for two months, bedridden, and losing approximately 40 pounds [186 to 148]. Some rehab allowed me to walk without a walker, but, I was at ground zero. The plan was for Fit 4 Life to get my strength back while I would work on a diet for weight. I worked with Fit’s personal trainers for three weeks. I reached muscle mass results within and continued the program for nine more weeks. I am now a strong, 185lb, 76 year-old. I owe my active life to Fit4Life, Tampa. Everything about the people and the experience has been positive. Thank you, ‘Fit’.” - Carl F.

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STAFF SPOTLIGHT

Hello, my name is Amanda. I am originally from Ghana, West Africa. I received my BA in Sports Medicine and Spanish at Radford University in Virginia. I moved to Florida to attend Physical Therapy Assistant School at the South University Tampa campus and have been practicing for 6 years. I am currently working on getting my masters of public health at University of South Florida after developing a strong sense of devotion for global health education through traveling abroad and medical mission trips. I enjoy running, traveling overseas, international foods, learning new languages and teaching Zumba for fun.

CALL TODAY TO SCHEDULE A FITNESS, PT, OR HEALTH SESSION! 813-907-7879

Amanda Adjetey PTA

HEALTHY RECIPE

PIRIFORMIS STRETCH - MODIFIED While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder.

Try these exercises to get you moving... ESSENTIALS BUTTERFLY STRETCH While in a sitting position, bend your knees and place the bottom of your feet together. Next, slowly let your knees lower towards the floor until a stretch is felt at your inner thighs.

Stretches Knees

Strengthens Quads

Exercises copyright of

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

www.simpleset.net

THINK FIRST

Why You Need To Schedule An Appointment With Our Physical Therapists or Personal Trainers:

� Move without pain � Bend and move freely � Balance confidently & securely

� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle

IT’S NEVER TOO LATE TO GET FIT & ACTIVE!

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