RUN INJURY FREE Health & Fitness The Newsletter About Your Health And Caring For Your Body
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. Over 50 million Americans deal with some sort of knee trouble, as the knees are the second most common injured joint, Therefore, it is essential to know what you can do to prevent knee troubles from even starting. DON’T BE AFRAID TO STAY ACTIVE
• Run Injury Free • The Runner’s Guide • Consult The Sports Medicine Experts
• Patient Results • The Natural Way To Reduce Your Pain In 60 Seconds • Avoid Aches & Pains
He a l t h & F i t n e s s The Newsletter About Your Health And Caring For Your Body
“There’s No Age Limit To Consistent Activity!” RUN INJURY FREE
Almost all knee and leg pain can be attributed to the following issues: • Poor muscular strength • An imbalance of flexibility and muscle strength • Poor biomechanics of walking/running • Lack of flexibility in hip, knee, or ankle Common injuries with running or exercising: • Patellofemoral pain • Meniscus tears and pain • Ligament injuries (ACL, PCL, MCL, LCL) • Osteoarthritis • Shin splints • Hamstring pulls • Achilles tendonitis Don’t push through pain While feeling a muscle burn is a normal part of exercising, feeling pain is not. It is not normal to have sharp pain during regular exercise and one should not push through this. Make sure you are doing an adequate active warm up prior to exercise as muscles and tissues require internal lubrication to work properly. Warming up brings natural fluids to the area to help increase range of motion and to improve elasticity. Lastly, ensure to stretch after exercise to help maintain and gain flexibility. Did You Know?... “Physical therapy & Chiropractic Care can improve athletic performance. Experts can do a biomechanical analysis to help you become more efficient at your respective sport.”
The Natural Way To Reduce Your Pain In 60 Seconds
Helps decrease knee pain
CALF RELEASE (FOAM ROLLER) Sit with your calf on a foam roll. Roll your calf up and down on the roll. Stop on tight portions of the calf muscle to allow them to release. Repeat for a 30-60 seconds time period.
SQUAT Stand with good posture, feet are shoulder width apart. Perform a squat by bending at the hip. Stop at the point where you cannot keep your lower back flat. Rise up by straightening at the hip. Repeat 2 sets of 10 reps.
Exercises copyright of
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
REFER A FRIEND Think NorthEast First!
Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely 9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
Consult The Sports Medicine Experts
Michael Ra is an ACGME fellowship- trained interventional pain medicine physician who is board certified in Physical Medicine & Rehabilitation. His clinical interests include interventional pain medicine, musculoskeletal m e d i c i n e , r e h a b i l i t a t i o n , electrodiagnostics, and non-surgical means to orthopedics issues. Prior to his medical endeavors, Dr. Ra received hisMaster in Physical Therapy from the University of the Sciences in
MICHAEL RA, DO
Philadelphia. This training and experience has been invaluable at allowing him to practice an integrative and comprehensive approach to medicine. His hope is that while working alongside all disciplines, pain reduction, increase in function, and a return to prior activities can be achieved for his patients. He is an active member of the American Academy of Physical Medicine and Rehabilitation, Association of Academic Physiatrists, Spine Intervention Society, American Society of Interventional Pain Physicians, and the New Jersey Society of Physical Medicine and Rehabilitation.
The pain is gone! Success Story:
“For 30 years I suffered with pain which I thought was normal. Thanks to the treatment I have received from the doctors [of NorthEast Spine and Sports Medicine], the pain is gone. I feel great. It’s unbelievable to be pain free! Thank you to every member of the office.” -Carmen M.
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You Have The Right To Choose Your Provider Whether you want to come in because you’ve suffered a recent injury or you want to improve your physical health, tell your doctor about NorthEast Spine and Sports Medicine. Get started feeling better today! See our medical professionals for: • Recent injury • Nagging aches and pains • Shoulder, wrist or elbow pain • Joint pain and movement problems • Walking or balance difficulties
Avoid Aches & Pains in the Garden Common gardening activities, such as digging, planting, weeding, mulching, and raking can cause stress and strain on muscles and joints. This is especially true for senior citizens and people who are normally sedentary. Different body areas such as the shoulders, neck, back, and knees can be vulnerable to injury during gardening.
These tips can help prevent injuries: • Warm up before you garden. A 10 minute brisk walk and stretches for the spine and limbs are good ways to warm up.
• Change positions frequently to avoid stiffness or cramping.
• Make use of a garden cart or wheelbarrow to move heavy planting materials or tools. Be sure to keep your back straight while using a wheelbarrow. • If kneeling on both knees causes discomfort in your back, try kneeling on one and keep the other foot on the ground. Use knee pads or a gardening pad when kneeling. • If kneeling or leaning down to the ground causes significant pain in your back or knees, consider using elevated planters to do your gardening. • Avoid bending your wrist upwards when pulling things or using gardening tools. Instead, keep your wrist straight and use your shoulder muscles to pull and lift. • End your gardening session with some gentle backward bending of your low back, a short walk and light stretching, similar to stretches done before starting.
Author: Andrea Avruskin PT, DPT
Would You Like To Experience Vax-D SPINAL DECOMPRESSION? It Helps Your Back Pain Feel Better Right Away, So You Can Enjoy The More Important Things In Life. Spinal decompression is a non-invasive treatment that has been clinically proven to alleviate chronic and severe back pain usually caused from a disc bulge, disc herniation, sciatica, or spinal stenosis. Being in pain can restrict you from living your life. Call today to ask how spinal decompression can help you! www.northea tspineandsports.com
The Runner’s Guide: 5 Ways To Improve Knee Pain
1. Increase your leg strength Try some wall sits, clams, calf raises, planks, or side-lying leg lifts. Your physical therapist can set up a supplemental strength program. 2. Improve your patella (knee cap) 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 knee cap up and down, side to side, to ensure gliding. Most patellofemoral pain comes from poor patella tracking and a physical therapist can diagnose and treat this problem. 3. Maintain and improve flexibility Running alone can cause mobility and flexibility issues. For example, the hamstring and outer tissues of the leg (iliotibial or “IT” band), can be very tight and alter the mechanics at the knee or cause 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 foam rolling, glute strengthening and standing on one leg with and without eyes closed are important. Make sure you have something to hold onto while doing the balance exercises to ensure your safety. 5. Improve your agility Try some butt kicks, high knee drills, skips, or karaokes to get warmed up actively and to move in different planes that you’re not usually running in.
Seeing a Specialist 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 on your movement, running 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. If you are an avid athlete, our team of experts can look at your movement patterns and discover ways to make you both more efficient and more powerful to help improve your game. Get on the path to healthy knees and call us today for an injury screen. Discover how liberating it can be to run or exercise pain free.
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