Centra Health: 5 Simple Ways To Beat Knee Pain

Centra Health: 5 Simple Ways To Beat Knee Pain

Health & Wellness NEWSLETTER

CONTINUE MOVING WITH KNEE PAIN RELIEF

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. (continued inside)

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Health & Wellness NEWSLETTER

GET BACK ON YOUR FEET WITH KNEE PAIN RELIEF

INSIDE: • How Can Physical Therapy Help Treat Anterior Knee Pain? • Healthy Recipe • Relieve Aches & Pain In Minutes • Why is Warming Up Before Exercise So Important?

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Anterior knee pain is a common type of knee pain that develops in the front and center of the knee. Some common symptoms of anterior knee pain include stiffness, muscle weakness, and difficulties walking, especially when climbing stairs or squatting. It is also common for the knee to “catch” or “lock” with anterior knee pain during certain activities, hindering movement. Most all knee pain can be attributed to one of the following issues: • Poor muscle strength. • Imbalance of muscular strength, with some muscles feeling weaker and others feeling stronger. • Poor muscle coordination. • Poor biomechanics of walking and/or running. • Lack of flexibility. Many anterior knee pain conditions can be fixed with surgery; however, by consulting with a physical therapist early on, you canmanage your symptoms and avoid the need for an invasive surgery. Current

literature suggests that conservative management focused on promotion of strength and dynamic stability is just as effective, if not more so, in short- and long-term relief, as compared to surgery for anterior knee pain. What should I do if I experience anterior knee pain? Many people try to push through the pain that they feel. However, this can actually cause an issue to worsen and become more problematic. Sharp or dull pain in the knee should be paid attention to and not pushed through. While exercising, it is also important to make sure you are doing adequate warming up prior to exercising as muscles and tissues require internal lubrication to work properly. Warming up brings natural fluids to the area to help with lubrication, improving elasticity and function. In addition, make sure to properly stretch after exercising to ensure that flexibility is maintained.

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HOWCAN PHYSICAL THERAPY HELP TREAT ANTERIOR KNEE PAIN?

Anterior knee pain can present itself in people who live both sedentary and active lives. It is common for patients experiencing anterior knee pain to report stiffness and fullness deep within the knee with bending motions. Common activities that lead to and exacerbate these symptoms include: • Prolonged sitting. • Going up and down stairs. • Squatting. • Prolonged walking/running. Catching and locking of the knee can also lead to pain with rotational movements at the knee. If the knee catches and/or locks during your orthopedic testing at your initial appointment, that could be an indication that your pain may be originating from the meniscus. Additional indications that physical therapy intervention is needed include difficulty performing certain functional tests, including difficulties with squatting, step up/down exercises, and single leg balance. If you have been living with recurring knee pain or discomfort that has lasted for more than 3 days, it is in your best interest to see a specialist. At Centra Rehabilitation, our physical therapists are experts in joint movement and function. Your physical therapist will conduct a thorough evaluation of your movement, walking patterns, strength, joint mobility, patella tracking, and proprioception, in order to get to the root cause of your anterior knee pain and treat it accordingly. An individualized treatment plan will be

created specifically for you and your unique needs, so you can get back to living a pain-free life as quickly as possible. Are you ready to kick your anterior knee pain to the curb? Contact Centra Rehabilitation today to get started.

Call us today to schedule an appointment!

#WHYITREAT - STAFF SPOTLIGHTS

HEALTHY RECIPE: BROCCOLI-CHEDDAR QUICHE

Rhian McCann, PT, DPT, CMTPT I treat because the thought of my patients not being able to do whatever it is they want to do literally keeps me up at night. The body is an amazing thing and it’s designed to keep moving, however at times it needs a little help from someone like me. I’ve helped people get back to something as simple as standing up to get ready in the mornings or as extreme as competing in a marathon. And yes, being from Farmville, I’ve helped dozens get back on their tractor. I can’t imagine living in a world where I can’t physically do what makes me happy, and most of you do not have to either. Please come in and tell me what motivates you so we can get you back to it! Centra Rehabilitation Southside Medical Center Lynne Vossen, OTR/L, C/NDT I love treating patients and seeing them regain control of their daily function and life in general. Having been a therapist for many years the variety of patient’s and their response to my treatments keep me fresh and pushing to stay on top of the latest techniques. I love the patient rapport and seeing them improve through hard work and determination. I treat because I still love the career I chose 30 plus years ago. Virginia Baptist Hospital

INGREDIENTS • 1 (9 in) frozen whole-wheat piecrust shell • 1 (8 oz) package broccoli florets • 1½ tsp olive oil • 1 cup chopped sweet onion • 4 large eggs • ½ cup evaporated milk • 3 oz sharp Cheddar cheese, shredded • ¾ tsp kosher salt • ¼ tsp black pepper

DIRECTIONS Preheat oven to 400 degrees F. Let piecrust thaw at room temperature 10 minutes. Place in preheated oven, and bake until lightly browned, 10 to 15 minutes. Let cool slightly, about 10 minutes. Reduce oven temperature to 375 degrees F. Cook broccoli according to package directions, until tender-crisp, about 3 minutes. Coarsely chop larger pieces. Heat oil in a large skillet over medium-high; add onion and cook until light golden, 8 to 10 minutes. Whisk together eggs and evaporated milk in a medium bowl. Stir in broccoli, onion, cheese, salt and black pepper. Pour mixture into prepared pie crust. Bake at 375 degrees F until just set and edges are golden brown, 30 to 35 minutes. Let stand 10 minutes before serving.

Source: http://www.eatingwell.com/recipe/275920/make-ahead-broccoli-cheddar-quiche/

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Why is Warming Up Before Exercise So Important? The truth is that while it may not seem like it at the time, warming up the body before engaging in exercise of any sort can pose several benefits. If you are a fitness enthusiast who is looking to enhance their warm-up routine, contact Centra Rehabilitation today.

The importance of proper warm-ups. Stretching and proper warm-ups before exercise are arguably most important in helping your body avoid injury. As an athlete, we understand that one of your primary goals is staying healthy so you can participate in your sport or exercise of choice. Our physical therapists at Centra Rehabilitation can teach you warm up routines that utilize light weights, resistance bands, or targeted stretches to get your body ready for physical activity. Some light cardio can also be beneficial in your warm- up routine, as the goal is to have your muscles warm and loosened up. When this happens, yourmuscle cells become oxygenated and ready towork. Aphysical therapist can guide and assist you in perfecting your warm-up routine, similar to a personal trainer. Maintaining proper form during your warm-ups is just as important as maintaining it during your main exercise, and is one of the main keys to avoiding injury. Your physical therapist will analyze your form to make sure you’re doing everything correctly in order to maximize results during your workout and help you get the most out of it. Warming up can make all the difference for those who are aging and active. As we age, our bodies simply aren’t as limber as they used to be – putting us at risk for exercise-related injuries. Proper warm-ups are a great resource for those who still want to remain active but may be prone to injuries or at a higher risk of developing injuries. A physical therapist can help you figure out where your problem areas are, so you can perform the correct warm-up routine for your needs. A routine that consists of a combination of exercises, stretches, and pain-relieving techniques that target areas where injuries are likely to occur is one of the best ways to avoid injury in the aging and active adult. Additionally, your physical therapist can also help you target poor techniques and correct them. They will focus more on the areas of your body that are repeatedly stressed and overused by your sport or exercise, thus determining your likelihood of injury and suggesting the best warm-up techniques for keeping you safe during physical activity.

Additional benefits of warming up before exercise. While injury prevention is the main benefit, there are many ways that warming up helps your body. Some additional benefits include: • Reducing muscle tension. When your body isn’t warmed up, it becomes tense and tight. Tense and tight muscles have restricted blood flow and may not activate as effectively. Stretching and light exercises before a workout helps to alleviate this tension and help muscles expand and contract more efficiently. • Increasing range of motion in your joints. Joints that move better, work better! Warming up helps your jointsmove fluidly and throughout their full range of motion. This improves movement efficiency and function, whichmeans better performance. • Improving circulation. In addition to improvingmusclemechanics, the enhanced circulation that warm-ups bring can also accelerate the recovery of painful areas, reduce post-workout soreness, and increase your energy levels. • Helping with stress relief. There’s a strong link between physical tension and mental tension. By alleviating physical tension with a consistent warm-up routine, you can ease psychological stress, too. Plus, evidence shows that stretching and/ or participating in light exercises before a workout improves your “psychological readiness” and helps you get your head in the game. Ready to get started? Contact us today! All in all, adopting a proper warm-up routine before participating in strenuous physical activity is a small-time investment for a long-term benefit. If you have any questions about how to warm up properly and how we can help, contact Centra Rehabilitation today.

Attention Pain Sufferers!

Do You Have Difficulty With Pain?

• Decrease your pain • Increase your strength • Increase your activity level We can help:

• Increase your flexibility • Improve your health • Get back to living

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3 6 5 A PAIN IN THE NECK by Krista Leake PT, DPT, ATC 9 5 9 6 7 2 6 8 4 5 1 7

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Raise your hand if you love your scalenemuscles! No? Just me? Never heard of them? Those little suckers can be a pain in the neck, literally. Not only can they become overactive (tight, toned, knotted up, immobile, whatever the terminology is these days) but they can also have implications in thoracic outlet syndrome,mobility of the 1st rib, and breathing biomechanics. The 3 8 8 1 4 n° 315825 - Level Hard

drag the hands downwards, as if you’re trying to pull the collarbone down - trust me, it won’t budge. Inhale then exhale, turn you gaze over the opposite shoulder. Inhale again and lengthen the exhale longer this time while bringing your gaze slightly up. Your body will tell you where the sweet spot is! Try the opposite side next. The internet can give some great ideas such as this stretch, 7 1 http://1sudoku.com 1 3

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scalenes become an issue when there is a very common weakness of the small stabilizing muscles of the neck. The scalenes end up stabilizing the neck and this really isn’t there job! They will tighten making the neck stiff and sore on each side andmake tilting the neck painful and difficult. Many of us won’t pay attention to these muscles until we start to notice issues like headaches, neck/shoulder pain, tingling into the arm or fingers, or a feeling of coldness down the extremity. Not only can this tightness cause problems in your neck and arms but it can affect breathing! Scalene stretch One option to be proactive is a simple stretch – (see picture). Place you right hand on your collarbone & rest your left hand on top of it. Gently 7 9 3 8 5 9 4 3 5 1 2 2

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but to truly get relief of the symptoms you need to fix the root cause of the problemwhich is often weak deep neck stabilizers. If you are experiencing neck pain or experiencing tingling or numbness in the arm(s) this is a job for your physical therapist! Call us today - we can help! 8 1 6 4

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Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.

SACRAL STRETCH Squat deep. Keep your knees behind your toes. Use elbows to push knees wide.

SIDE LUNGE Stand with good posture. Lunge to the side. Keep back straight and your hip, knee and ankle aligned. Return to the start position.

Stretches Knees

Strengthens Knees

Exercisescopyrightof

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

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Discover How To Live Pain-Free

At Centra Rehabilitation, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to call Centra Rehabilitation if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury

OUROUTCOMESSPEAKFORTHEMSELVES

We have excellent outcomes. We get patients more positive change in function with fewer visits than expected! We save patients time and money!

Effectiveness of Outcomes 11.7 National Benchmark 16.4 Centra

of national predicted effectiveness of outcomes (change in functional score)

140%

LESS EFFECTIVE

MORE EFFECTIVE

Efficiency of Care

of national predicted efficiency of care (number of patient visits)

11.4 National Benchmark 9.4 Centra

121%

LESS EFFICIENT

MORE EFFICIENT

98%

Not to mention, we rate in predicted patient satisfaction

Better outcomes + fewer visits = fewer healthcare dollars spent on your patient