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 exercises such as walking, running, and other sports. However, if you have arthritis, it is advised to do less 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. 3 TIPS FOR HEALTHY KNEES
MINI FETA & POTATO FRITTATAS
• 1 c diced Yukon Gold potato • ½ tsp kosher salt, divided • 1 medium zucchini, cut into 1/2-inch-thick slices • 3 c baby arugula • 8 large eggs • ½ c heavy cream • ¾ c crumbled feta cheese
INGREDIENTS • 2 ½ tsp coriander seeds • 2 tsp dried minced or sliced garlic • 2 tsp dried oregano • ¾ tsp freshly grated nutmeg • ½ tsp Aleppo pepper • 2 tbsp extra-virgin olive oil • 1 medium yellow onion, chopped
DIRECTIONS Preheat oven to 375 degrees F. Coat six 6-ounce ovenproof ramekins with cooking spray and place on a rimmed baking sheet. Finely grind coriander and garlic in a spice grinder or with a mortar and pestle. Transfer to a bowl and stir in oregano, nutmeg and Aleppo. Heat oil in a large cast-iron or nonstick skillet over medium-high heat. Add onion, potato, 1/4 teaspoon salt and 1 tablespoon of the spice blend. Cook, stirring occasionally, until browned around the edges, about 7 minutes. Add zucchini, 1/4 teaspoon salt and 1 tablespoon of the spice blend; cook, stirring often, until lightly browned but still firm, 5 to 6 minutes. Add arugula and stir until wilted, about 2 minutes. Meanwhile, whisk eggs in a large bowl until blended. Whisk in cream and the remaining spice blend. Divide the vegetable mixture and half of the feta among the prepared ramekins. Pour in the egg mixture and top with the remaining feta. Bake until the frittatas are just set in the center, about 25 minutes. Source: http://www.eatingwell.com/recipe/277177/mini-feta-potato-frittatas/
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“Most of all, I had fun with the great exercises, and these gals and guys are cheerful and knowledgeable. I had trouble with leg exercises with the weights, but I feel the best exercise for my while I was here was the balance. The exercises for my arms were good on the machine. The bands were fun and helpful for upper body also. I had a fun time working out.
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Standing on the trampoline with my eyes closed was challenging, but when I was able to accomplish that, it was the best help for me to face my fear of falling. The Wii with the marbles and penguins was hard to do, but I enjoyed the challenge and fun also. I feel all these were a large help to getting me back to better health and balance. I would give a top number recommendation for Blue Ridge Physical Therapy.” – G. R.
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