Choice: Do You Know What (K)need to be Doing For Your Pain?

Choice: Do You Know What (K)need to be Doing For Your Pain?

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I think we all remember singing the song, “your hip bone’s connected to your, thigh bone. Your thigh bone’s connected to your, knee bone. Your knee bone’s connected to your, shin bone….”you get the idea. (continued inside)

DO YOU KNOW WHAT YOU (K)NEED TO BE DOING FOR YOUR KNEE PAIN?!

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INSIDE: • 7 Tips For Avoiding Back Pain • #CHOOSETOGIVEBACK • Choice Physical Therapy News • Patient Success Story DO YOU KNOW WHAT YOU (K)NEED TO BE DOING FOR YOUR KNEE PAIN?!

(continued from outside) There’s a lot of truth behind those lyrics and it’s quite common that compensations in one area of your body can place more stress on another area. The fancy term for this theory is Regional Interdependence (there will be a quiz later). The concept of Regional Interdependence applies to many areas of the body, but possibly the most common area is the knee joint. My first year out of PT school, I heard a more experienced PT say: “the knee is really a stupid joint, it just listens to what the hip and ankle tell it to do.” Research study after research study confirms that if your hip or ankle aren’t working the way they should be, your knee is going to try and pick up the slack. Imagine you have 3 employees that all have the same job duties. All three show up to work, but two of them just kick back and take a nap while the third is trying to do all the work. That hard worker will be able to sneak by carrying the extra load for a period of time but eventually will become overworked, burnt out, and

cranky. Many times your knee joint is that hard working employee trying it’s best to make up for inefficiencies at the hip and/or ankle. Enter meniscus injury, ACL injury, early arthritic changes, tendonitis, bursitis, and even dislocations. Your program should address both the injured, painful structure as well as the underlying issues that caused that structure to become painful in the first place. If you’re struggling with knee pain, remember that song we used to sing as kids, you could be a few simple hip strengthening and ankle stretching exercises away from a much happier knee! As always, let me know if you have any questions, we’re here to help in any way we can!

Have a great month, Joe

www.choiceptny.com

7 TIPS FOR AVOIDING BACK PAIN

While consulting with a physical therapist is the first step in finding relief, there are a few tips you can also try on your own, in order to relieve your back pain at home. This can help alleviate pain that may occur while you’re away from the clinic and help prevent it from worsening: 1. Get more exercise. If your back is hurting, you may think the best way to get relief is to rest. However, studies show that frequent changes in position and regular physical activity can actually help ease inflammation and muscle tension faster in the back. 2. Maintain a healthy weight. Extra pounds, especially in your midsection, can make back pain worse by shifting your center of gravity and putting a strain on your lower back. Maintaining a healthy weight can help control back pain and will provide additional health benefits. 3. Quit smoking. Nicotine in smoke restricts the flow of nutrient- containing blood to spinal discs. Because of this, smokers are especially vulnerable to back pain, which typically dissipates on its own after the nicotine is out of your system. 4. Adjust your sleeping position. If you’re prone to back pain, talk with your physical therapist about the best sleeping position for you. It is important to sleep in the position that will help you achieve the most rest. It is typically best to avoid sleeping on your stomach. If you enjoy sleeping on your back, you can try putting one pillow under your knees and another under your lower back. If you sleep on your side, you can try pulling your knees slightly toward your chest and sleeping with a pillow between them.

5. Improve your posture. Posture is important, whether you’re working, exercising, or simply relaxing. Find a good chair to sit on that will allow you to keep your feet flat on the floor while you sit. Try to avoid soft couches or chairs that put you in a slouched position. When standing, try to alternate your positions and walk around if possible. Have one foot forward when standing, alternating between feet every 10 minutes. 6. Watch how you lift. It is a common mistake to lift with your back, rather than your legs. Make sure you don’t bend over at the waist to lift heavy objects. Instead, bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up. Don’t twist your body while lifting. If you can, push heavy objects, rather than pulling them. 7. Use supportive shoes. A good pair of cushioned shoes can reduce pressure on your back. When possible, avoid wearing high heels, as they shift your center of gravity and strain your lower back. If you have been suffering from back pain and the tips above aren’t working, contact Choice Physical Therapy today. Your physical therapist will work with you to address and treat the underlying cause of your back pain. No matter how severe it may be, we can help you find relief so you can get back to doing the activities you love and living your life comfortably!

www.choiceptny.com

PAT IENT SUCCESS STORY

CONGRATULAT IONS!

CONGRATULATIONS TO GRIFFIN & KATE WHO RECENTLY GOT ENGAGED!

CPT TEAM NEWS

FREE CONSULT WEEK KNEE PAIN APRIL 5 TH - 10 TH , 2021

CHOICE PHYSICAL THERAPY TEAM MEMBERS OF THE MONTH! Kel l i Perniciaro, Office Manager/Pat ient Care Coordinator & Cory Kennedy, Pat ient Care Assistant

Have you or a family member been complaining of KNEE PAIN? If so, call the clinic that is most convenient for you to reserve a spot with one of our PT’s!

Hats off to Kelli and Cory, our Team Members of the month!!

506 Campbell Avenue Troy, New York 12180 TEL: (518) 203-6761

290 Speigletown Rd Troy, NY 12182 TEL: (518) 279-2740

Thank you for your continued hard work and positive energy, creating an awesome patient experience!!

#CHOOSETOGIVEBACK

Thank you to everyone who participated throughout the month of February to raise awareness and funds for the New York Chapter of American Heart Association! Not only did we raise over $400 to support our local AHA organization for disease prevention, but we also hosted an in clinic blood pressure and pulse reading reaching 150+ patients. Our hope was to change the life or mindset of even one person with a possible underlying cardiac condition and promote heart healthy habits including education, exercise, and diet.

Grateful for your all and your healthy hearts, Erin