Advanced PT: Powerful Steps To Stronger Hips & Knees

HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body

“Don’t Allow Knee Pain To Become A Way Of Life!” 3 POWERFUL STEPS TO STRONGER HIPS & KNEES

For many people, knee pain can be a way of life, limiting their ability to climb stairs, squat down to get something off the floor, enjoy long walks, shopping and a host of other daily activities. The knee joint is one of the most complicated joints in the body and has to bear up to 6 times your body weight with running or jumping. This incredible joint has to move over a million times each year and over 80 million times over a lifetime. This is also the reason why things can go wrong, causing injury and pain. (continued inside)

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• 3 Powerful Steps To Stronger Hips & Knees • Improving Sports Performance • Patient Results • Ideal Protein Is Moving To A Store Front

HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body

“Are You Taking Care Of Your Joints?” 3 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 more low-impact activities such as biking, elliptical machines, aquatic exercises, etc. Having a regular physical therapy checkup ensures that your joints are working at their peak performance. In addition, any problems will be discovered early, preventing the onset of arthritis and joint injury. If you do have arthritis or have had surgery, then a regular physical therapy check up is especially important. If your attention is on that sore knee, then it is time you called us for a free knee joint analysis. Talk to one of our expert physical therapists today and see how life can be with freely moving knees.

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Look inside to learn more about our programs and say good-bye to inactivity and return to a pain-free, active lifestyle!

Improving Sports Performance

Whether you are a high school athlete or just like to exercise for fun, improving your body’s ability to exercise is a good challenge. While there are many different ways to train for your particular sport, including nutrition, we are going to focus on improving your joint performance and stability. This will allow you to run longer, cut faster, and throw better. 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 allowmuscles 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. If you would like to enhance your ability to run, play sports and prevent injury, then talk to one of our physical therapy specialests today.

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Do you want a natural solution to improving your health? Gain your freedom from pain medication and avoid costly surgery with physical therapy!

We can help you: Naturally relieve stiffness and swelling. Prevent aches and stiffness. Be more active with your friends and family.

Have more energy. Feel better at work.

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Mention or Bring in This Coupon Today For a FREE Knee Pain Screening

Offer valid for the first 25 people to schedule. Expires 10-30-17. CALL TODAY: (316) 283-7187

After treating hundreds of patients with hip, knee and leg problems, we want to share with you these 5 simple things you can do at home, to start feeling great. FREE Mobile Download

Exercise Essentials Try these pain relief exercises:

Relieves Knee Pain

KNEE EXTENSION STRETCH While sitting, tighten your top thigh musle to press the back of your knee downward towards the ground. Hold for 30 seconds. Alternate knees and repeat 8 times.

Improves Balance

DOWNLOAD INSTANTLY AT: www.advancedphysicaltherapynewton.com/kneebook Go to www.advancedphysicaltherapynewton.com/kneebook for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today! Do you or someone you know have hip, knee or leg pain? As a current or past patient you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home.

SINGLE LEG STANCE - FORWARD Stand on one leg and maintain your balance. Next, hold your leg out in front of your body. Then return to original position. Maintain a slightly bent knee on the stance side. Repeat 5 times.

Exercisescopyrightof

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