Stretch PT & Wellness - January 2018

IS IT JUST GAS OR IS IT A SIGN OF ARTHRITIS?

You bend to reach the bowl in your bottomdrawer, and as you stand up, you hear a subtle clicking sound coming fromyour joints. “Why domy knees do that?” you ask. The sound of our joints popping, cracking, or clicking is strange, but not always a cause for worry. Gas can build up between our joints, and when we bend them, that gas is released, making a popping sound. It’s a little funny to think about, but it’s normal. What’s not normal is clicking every time you bend your knees or pain accompanying the motion. The chronic clicking you hear could be your kneecaps pushing against your knee while in motion, and that can be a sign of an imbalance or injury. Two common issues can cause these imbalances. If your hips are weak, or if the arches in your ankles are weak, your knee might cave in and cause this sound. If you don’t address these muscle imbalances soon, the bones can wear down, and arthritis could begin to form.

Guess what? Our hips play a major role in our stability, all the way through our knees. If your hips are weak, it can lead to knee pain and injuries. One of the best preventive measures you can take is to strengthen your hips. Here’s one strength move you can add to your routine today, after you’ve been cleared for exercise by your doctor. Lie on the floor on one side with your legs stacked on top. Raise your top leg 45 degrees above the other leg, then lower it. Repeat 10 to 15 times, then turn over and repeat on the other side.

There’s also a quick test to try at home to determine if you’re experiencing muscle instability.

Stand in front of a mirror or find a partner to watch you as you squat. Watch, or have the other person watch, to see if your knees are staying in line with your feet, or if your knees are moving in between your feet. Listen for any clicking sounds. If you observe these things, you may have ankle instability or hip weakness, which can lead to arthritis. You should see your physical therapist for an evaluation to make sure that this problem does not get worse.

HAVE A LAUGH ON US! Pistachio Goji Berry Granola

Recipe inspired by LoveAndLemons.com.

Want to spruce up your morning yogurt? Top it with this tasty granola. Even better, swap out the dairy for coconut yogurt and enjoy your vegan breakfast.

Ingredients

1/3 cup pistachios, chopped

1 cup rolled oats

1/4 cup coconut flakes

1/2 teaspoon salt

1 teaspoon cinnamon

1 tablespoon coconut oil

1/3 cup goji berries

3 tablespoons maple syrup

Directions

slowly until pistachios and coconut flakes are toasted but not burned, for about 5 minutes.

1.

Heat a large skillet over low heat. Add oats in a thin layer and toast for 1–2 minutes. Add coconut oil and salt, then stir. Continue toasting for 5–7 minutes, stirring occasionally. Addmaple syrup 1 tablespoon at a time; stir to coat. Once oats are toasted, add pistachios, coconut flakes, and cinnamon. Cook

4.

Remove frompan and stir in goji berries.

5.

Let cool and enjoy as a snack or on top of your yogurt!

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