Canyon: Knees Getting Bigger?

Wellness Expert Newsletter

5/12/17, 11(33 AM

• 6 Simple Steps To Relieve Knee Pain • Exercise Essentials • Patient Results • 6 Benefits Of White Water Rafting

Have you noticed in recent years that your knees seem to be getting bigger? Is this correlated with more popping, grinding or even pain when you bend, squat or kneel? This can be a sign of advancing stages of arthritis. The knees have two main fat pads, which reside just above and below the kneecap. These help to cushion the knee and assist with lubricating fluid flow around the joint. With arthritis, inflammation in the joint causes the fat pads to gradually thicken, choking the joint fluid flow. This leads to a vicious cycle of decreased lubrication, more wear, pain, and swelling. Improve your joint lubrication A physical therapist can actually help the lubrication in your joints through improved joint motion, strength, balance and coordination. The better lubricated your knee joints, the less friction and wear occur, reducing inflammation and pain. During knee treatments, our therapists work to improve your patella (kneecap) and joint mobility. This improves the mobility of the tissue around the joint, especially the fat pads. This in turn, leads zatziki

to improved blood flow, joint lubrication and decreased swelling. The result is fast pain relief, improvedmotion, strength, and abilities to do physical activities. Walking, bending, jumping and squatting can then be done without pain. Put your knees on the right path to health with a visit to your physical therapist. If your knees are feeling tight, stiff, weak, or are just starting to bother you, come see us, before it becomes a REAL problem. Call us today and talk to your physical therapist about your knees. (1). Katz JN, Brophy RH, Chaisson CE, et al. Surgery versus physical therapy for a meniscal tear and osteoarthritis. N Engl J Med. 2013 (2). http://www.healthline.com/health/ total-knee-replacement-surgery/understanding-costs#1

www.canyonsportstherapy.com the breadcrumbs in the milk for 5 minutes. In a large iander, cumin, garlic, oregano, mint, some salt and

6 SIMPLE STEPS TO RELIEVE KNEE PAIN “KNEE INJURY SLOWING YOU DOWN? ”

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Knee pain doesn’t have to slow you down. There are many ways to naturally relieve knee pain, and get your joints moving the way they should. Here are some tips to help your knees feel great: 1. Stretch your inner thighs – The adductor muscles on the inner thighs can tighten over time. This increases the pressure on the inner aspect of the knee. Try this stretch; in standing with your feet apart, keep one foot flat on the floor, then lean away bending the opposite knee. Feel the stretch on the inner thigh, but be gentle! Hold for a good 30 seconds and repeat 3-5 times in a row on both sides. 2. Get your kneecap moving – Freely moving patellas (kneecaps), are a sign of good knee health. In a sitting position with your leg out straight, hold onto your kneecap and gently push it down towards your toes and back up towards your head. This should not hurt! Repeat 10 times each direction and then do side to side. Repeat 2-3 times in the day. 3. Strengthen your hip and quadricep muscles – Do exercises to strengthen the outer hip and your gluteus muscles. The stronger your hips are, the better supported your knees are. In addition, doing knee extension exercises while sitting helps to strengthen the quadriceps muscles, which help to support the knee joints. Talk to your physical therapist about which exercises are right for you. 4. Go walking – Sitting for prolonged periods leads to stiffening and weakening of the whole body, especially the lower www.canyonsportstherapy.com

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legs. Try to get out and consistently walk 20-30 minutes a day. Start with a time that you can tolerate and never push through pain. 5. Ice and heat – Heat helps with circulation flow, and feels great to soothe arthritic knees. A hot soak in the bath can go a long way to soothing aching knees. However, if your knees tend to swell after being on your feet for too long, use an icepack wrapped in a pillowcase for about 10-15 minutes. This reduces inflammation; be sure to check your skin regularly to make sure it does not get very red. 6. Get a regular physical therapy checkup – Think of your physical therapist as the mechanic for your body. Give your knees and body a regular checkup. We evaluate the movement of your joints and prevent problems before they really begin to develop. Regular visits to your physical therapist can make a difference in the long-term health of your knee joints, and keep you from spending a fortune on more expensive and invasive procedures.

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PATIENT RESULTS

I am pain free and stronger! “I am a wildland firefighter on a hotshot crew. The job involves lots of hiking with a heavy pouch through mountains and a difficult running PT program at the base. Towards the end of the 2016 season, I started getting a sharp pain in my left knee. It was bad enough that it made work difficult. Danny Hansen evaluated and then set me up on a program to fix it. The main issue was not being able to activate my weak glutes, causing hip/core instability. Danny spent lots of time helping me through the stages, and it has worked. As I go into the 2017 season, I am pain free and stronger than I have been in any other year. Good equipment and good explanation from Danny was the key in getting me healthy.” - C.C. I was competition ready! “I had the tactical strength challenge in 2 weeks and started having back pain after dead lifting. Brad was able to get my irritated facet joint moving and I was competition ready. I placed 7th out of 200 competitors. Thank you Brad! Go glute activation!” - S.H.

OUR MISSION “To restore physical ability and bring out your inner athlete.”

www.canyonsportstherapy.com

Looking For A Fitness Vacation? 6 Benefits Of White Water Rafting

1. Provides an adrenaline rush - Whitewater rafting guarantees a release of adrenaline. Adrenaline rushes allow rafters to focus only on the excitement they feel rather than the physical exercise of rafting. 2. Reduces stress – Rafting provides you an escape from reality. The quietness of nature lets you relax and leave all your worries behind you, especially when the river is slow-moving. In this moment, you can bask in this moment of peace. And yet, when the river gets going again, you can be sure to exude your stress through the exercise required in heavy paddling! 3. Strengthens muscles - White water rafting is a fun, challenging physical activity. Using your upper body, you paddle quickly and vigorously through the river. The movement of paddling tones your arms, back, and shoulders, and as the current of the river grows more swift and water resistance increases, so too does your muscle strength improve as you continue to fight the challenge of the river. 4. Builds teamwork - Being in the wilderness with a group of people gives you the opportunity to bond with

your teammates. You learn about their strengths and weaknesses, and since white water rafting takes discipline, teamwork and leadership skills, knowing your team is crucial to success. The communication between teammates will ensure the whole team is on the same page. 5. Opportunity for family bonding - White water rafting is one adventure you can take part in with your family, enabling all members of the family unit to bond. Without modern distractions such as work or technology, families can finally have the time to engage in conversation while overcoming a challenge. 6. Boosts self-esteem - White water rafting leaves you with a feeling of accomplishment and an increased sense of confidence. Depending on the difficulty of the river, the task may seem intimidating at first, but once you complete it, the feeling of achievement runs rapid in your veins, giving you the confidence to overcome many other challenges.

http://www.healthfitnessrevolution.com/top-10-health- benefits-white-water-rafting/

Exercise Essentials Try this simple exercise to keep you moving...

Greek Lamb Meatball Sliders with

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

IT BAND - STRETCH - SIDELYING Helps with knee & hip pain

Start by lying on your side with your back near the edge of your bed or table. Your affected leg should be on top. Next, let the top leg lower behind you as you maintain an extended knee as shown. You should feel a gentle stretch along the side of your leg. Hold for 10 seconds and repeat 3 times.

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Greek Lamb Recipe courtesy of Gu Show: Guy's Big Bite Episode: Meatball Slide

www.simpleset.net

HEALTHY RECIPE

GREEK LAMB MEATBALL SLIDERS 14 INGREDIENTS • 1/4 cup panko breadcrumbs • 1/4 cup milk

• 1 pound ground lamb • 1 tsp. ground coriander • 1 tsp. cumin • 1 tbsp. minced garlic • 1 tsp. dried oregano

• 1 tbsp. mint • salt & pepper • 1/4 cup feta cheese

DIRECTIONS Preheat broiler. For lamb meatballs: soak breadcrumbs in the milk for 5 minutes. In a large bowl, combine the lamb, coriander, cumin, garlic, oregano, mint, salt and pepper, and soaked breadcrumbs. Mix well, but do not overcook. Fold in feta, then form mixture into eight 2-inch meatballs. Place meatballs in a large, greased cast-iron pan. Place the pan 7 to 8 inches from heating element; broil for 12 minutes. Best served with tzatziki sauce and tomatoes. Ingredients Lamb Meatballs:

1/4 cup panko breadcru � 1/4 cup milk � �

Copyright (c) Guy Fieri

with Tzatziki Recipe | Guy Fieri | Food Network

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Total:

45 min 45 min

Active:

Yield:

8 sliders

Level:

Easy

Directions Preheat the broiler.

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crumbs

For the lamb meatballs: Soa bowl, combine the lamb, cor