The knee is the most complex part of the body. As a hinge joint, it is responsible for bearing weight and limiting movement to a back-and-forth motion. The bones that make up the knee include the tibia (shin bone), the femur (thigh bone), and the patella (kneecap). These are all held in place by the knee joint and surrounded by ligaments, tendons, muscles, and menisci. Because of the complexities of the knee, sports and recreational activities (especially running!) can create a higher risk of injury.
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of cartilage that cushion your tibia and femur. When a meniscus is torn, the surrounding areas can become painful, swollen, or stiff. The movement in your knee may also be limited, making it difficult to bend or extend the knee. • Patellar Tendinopathy. This injury specifically affects the tendon that connects your patella to your tibia. That tendon is known as the “patellar tendon.” The patellar tendon works together with your quadriceps to allow you to run, jump, and kick. However, when the tendon experiences excessive overuse, it can become torn and inflamed, resulting in patellar tendinopathy. Those with patellar tendinopathy typically experience pain between the patella and tibia. You may only notice the pain while running or working out at first, but over time it can become more frequent and severe, interfering with daily activities. You can prevent patellar tendinopathy by strengthening your thigh muscles and improving your running technique with the help of a physical therapist. • I liotibial Band Syndrome. Iliotibial (IT) band syndrome occurs frequently in runners, since it is caused by an excessive repetitive bending of the knee. The IT band is made up of a thick clump of fibers that run from the outside of the thigh, down the knee, and to the top of the tibia. IT band syndrome occurs when the IT band becomes too tight, making it difficult to glide smoothly over the knee, and resulting in pain and swelling. IT band syndrome can be avoided by doing thorough stretches before a run, preventing the band from becoming too tight.
The knee is the most complex part of the body. As a hinge joint, it is responsible for bearing weight and limiting movement to a back-and-forth motion. The bones that make up the knee include the tibia (shin bone), the femur (thigh bone), and the patella (kneecap). These are all held in place by the knee joint and surrounded by ligaments, tendons, muscles, and menisci. Because of the complexities of the knee, sports and recreational activities (especially running!) can create a higher risk of injury. Why does my knee hurt? There are several knee injuries that can result from running. Some of the most common include: • Hamstring Strain. Hamstring strains are common in athletes and can cause pain around the thigh or knee. Your hamstring is a group of three muscles that run along the back of your thigh and help in allowing you to bend your knee. One or more of these muscles can become strained, or even torn, through excessive use or injury. You can avoid hamstring tears by doing strengthening exercises of both the hamstrings and glutes, as they work together to bear weight. Stretching your hamstrings and quadriceps (the muscles at the front of the thigh) and doing warm-up exercises before a run will help in keeping them warm and loose, thus decreasing your risk of straining them. • Meniscus Tear. A meniscus tear is one of the most common knee injuries. It occurs when the knee is twisted or rotated in a way that it shouldn’t be, especially when your full weight is put on it. Both knees have two menisci, which are C-shaped pieces
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LEARN HOW TO AVOID DEPENDENCY ON MEDICATION, INJECTIONS AND EXPENSIVE UNNECESSARY SURGERIES!
Join us at Synergy Rehab and Wellness - WAYNESBORO CLINIC - on Monday August 24, 2020 at 6 PM for our FREE Back & Sciatica Workshop! Dr. Tobin ForbusMS, PT, DPTwill teach youwhat you can do in order to ease back discomfort and find some relief for your pain.
JOIN US IF YOU EXPERIENCE ANY OF THE FOLLOWING: • Experience back pain when you’ve been sitting or standing for longer than 10 minutes?
• Suffer with severe leg pain when you sit or stand-up? • Experience your lower back, frequently “giving out”? • Still suffer from pain, even after surgery?
To RSVP by phone, call: (540) 932-0333
Join us at Synergy Rehab andWellness - WAYNESBORO CLINIC - onMonday September 14, 2020 at 6 PM for our FREE Running Workshop! Dr. Maddy Bosek DPT, OCS, CMTPT, ATC will present youwith strategies and training techniques that will help you recover, stay injury free and improve your running performance!
YOU NEED TO BE AT THIS WORKSHOP IF:
• If you run more than 10 miles a week! • If you are concerned about overuse injuries affecting your ability to continue running or progressing your current training mileage. • Have you had nagging injuries in the past that have affected your ability to keep running at the level you would like? To RSVP by phone, call: (540) 932-0333
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HELP FOR YOUR RUNNING PAIN
and heat therapies, ultrasound, or electrical stimulation. Active therapies are aimed at increasing strength, flexibility, range of motion, and overall function. These include condition-specific exercises and stretches that will target the affected area and any areas that may be contributing to the pain. We will also provide a slow-motion video analysis of your running form along with restorative tips and techniques to avoid further injuries. For more information about how Synergy Rehab and Wellness can help you, call us at 540.416.0530 or visit synergyrehabandwellness.com.
If you are suffering from any of these conditions, or you are experiencing knee pain in general, it is important to schedule a consultation with a physical therapist. We will conduct a thorough physical evaluation to create a diagnosis and determine where your pain is stemming from. Afterward, we will create a customized treatment plan based on the needs of your diagnosis and the severity of your symptoms. Our treatment plans will incorporate both passive and active therapies for treating pain. Passive therapies are aimed at pain relief and healing, including specialized treatments such as manual therapy, ice
Dr. Amy Hevener DPT, FMSC, COMT
Amy is originally from Mississippi and completed her undergraduate degree in Health Sciences at Southern Adventist University in Collegedale, TN in 2013. She worked as a tech in outpatient orthopedics and inpatient rehab before returning to school. She completed her doctorate in physical therapy at Andrews University in Berrien Springs, MI in 2017. During her clinical experience she gained experience working with athletes at the Tulane Institute of Sports Medicine and has had a passion for outpatient orthopedics ever since. In addition to treating orthopedics, Amy has an interest in treating women’s health, especially pre and post-natal patients, and vestibular therapy. Her favorite part of being a physical therapist is the one on one connection that she gets to make with patients and making a difference in their lives. Amy and her husband Richie live in Buena Vista with their dog, Waylon, and enjoy spending time outdoors. Amy is excited to join Synergy to be able to spend quality, personal time with her patients and continue to grow as a clinician in a holistic environment.
WORK OUT SAFELY THIS SUMMER!
• Refuel with fruit. They’re more than 80 percent water, so fruits such as grapes, watermelon, cantaloupe, and honeydew are a tasty way to replenish fluids and boost your energy post-workout. Keep
Adjust your body temperature. Hop into a cold shower before your workout. Studies show that a pre-exercise cool down improves performance in the heat — probably because it lowers your heart rate as well as core and skin temperatures. • Get the dirt. Try to walk, run, or cycle on dirt or gravel paths, since asphalt and concrete tend to radiate heat and reflect the sun’s rays, making you feel hotter. Live near water? Take advantage of the breeze on even steamy days; if possible, start out with the wind at your back, so when you’re finishing you’ll be running into a headwind, which feels cooler. • Summarize your intervals. To keep your fitness level up, do your regular cardio at a slightly slower pace, but add in 30-second speed bursts every three to five minutes. You’ll maintain your conditioning and burn more calories without having to go all-out the entire time.
them frozen or grind them into a smoothie for a refreshing treat!
SUMMER IS RED HOT WITH THIS SPECIAL OFFER!
Put the cool factor back into your workout routine with these tricks this summer! Always remember to stay hydrated and
FREE Discovery Session! Present this newsletter at either location and receive a FREE one-on-one discovery session with a Doctor of physical therapy. Call TODAY to schedule your appointment! Call 540.416.0530 (Staunton) or 540.932.0333 (Waynesboro) today! SYNERGYREHABANDWELLNESS.COM
listen to your body to avoid dehydration or stressing any muscles.
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