Dresher PT: 3 Easy Steps to Healthier Hips & Knees

HEALTH AND WELLNESS NEWS YOU CAN USE!

SEPTEMBER 2019

USE THESE 3 EASY STEPS FOR HEALTHIER HIPS AND KNEES

For many people, knee pain can be a way of life, limiting their ability to climb stairs, squat down to get something off the floor, enjoy long walks, shop and a host of other daily activities. (continued inside)

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INSIDE : • Use These 3 Easy Steps For Healthier Hips And Knees • Improve Your Sports Performance

• Deep Tissue Laser Info! • Staff News & Notes

(215) 619-4545 FORT WASHINGTON

(267) 419-8160 BLUE BELL

HEALTH AND WELLNESS NEWS YOU CAN USE!

SEPTEMBER 2019

The knee joint is one of the most complicated joints in the body and has to bear up to 6 times your body weight with running or jumping. This incredible joint has to move over a million times each year and over 80 million times over a lifetime. This is also the reason why things can go wrong, causing injury and pain. Just like taking care of your heart is necessary for cardiovascular health, your joints need attention to maintain a healthy state. Here are some easy tips that can help you take care of your knees, increase flexibility, and alleviate joint problems: USE THESE 3 EASY STEPS FOR HEALTHIER HIPS AND KNEES INSIDE : • Improve Your Sports Performance • Staff News & Notes (continued from outside) 1. Stretch your hamstrings, quadriceps and adductor muscles each day. By keeping these muscles flexible, you can balance the forces on your knee joints. This allows your knee joint to bend and rotate while your patella (kneecap) tracks properly.

• Deep Tissue Laser Info! • Here's What Our Customers Are Saying...

especially over 55, who have stronger gluteals and quadriceps tend to have less back and joint 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 exercise such as walking, running and other sports. However, if you have arthritis, it is advised to do lower 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 checkup 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 hips and knees.

2. Keep the muscles around your hips and knees strong. Especially the gluteal and quadricep muscles. Studies show that adults,

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Whether you are a high school athlete or just like to exercise for fun, improving your body’s ability to exercise is a good challenge.There are many different components that athletes include in training regimens, including balance, strength, nutrition, hydration, mental health, and flexibility. One of the most effective ways to train is to ensure you are improving your joint performance and stability. This focus can allow you to run longer, cut faster, and throw better. Joint Stability Improve your sports ability through joint stability. When a joint is more stable, muscles can function better. For knees, ankles and hips try balance exercises on uneven surfaces such as foam or a folded towel. Try standing on one leg while doing small knee bends. Joint Flexibility Joints need to be flexible in order to move through their proper range and allow muscles to pull correctly. For many people who are runners, stretching must be done every day to maintain muscle and tissue elasticity. Dynamic stretching is often best, where the stretch is done in a moving fashion, such as in Yoga. This is different than a prolonged stretch. Joint Strength Incorporate strengthening exercises into your sports routines. This is especially important for runners and weekend warriors. A little strengthening exercise can go a long way to prevent sports injuries and soreness. The stronger your muscles are around your joints, the better ability you have to play and avoid injury. Joint Coordination You have an inherent sense of where your joints are in space (proprioception) and how they are moving in space (kinesthetic sense). This allows your brain to coordinate the muscle movements around your joints. By improving your balance and coordination with specific exercises, you greatly reduce the chance of injury and will enhance your sports performance. If you would like to enhance your ability to run, play sports and prevent injury, then talk to one of our physical therapy specialists today. Improve Your Sports Performance

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Here's what our customers are saying...

“Carrie at DPT’s Blue Bell office listened to my concerns and supported my personal goals. My sessions with her have been meaningful and effective. I feel stronger and am looking forward to returning to the tennis court and ski slopes with my new knee." - Lisa M. "I feel stronger and am looking forward to returning to the tennis court and ski slopes with my new knee." “Donna was so knowledgeable and the whole staff was so positive and helped me get back my lifestyle. I hobbled into the office, barely able to walk, just after foot surgery, and in five weeks they had me balancing on my bad foot for over a minute, doing ladder shuffles, and now I am back at the gym and walking like it never happened. Thank you!!!” - Anndee R. "I am back at the gym and walking like it never happened. Thank you!!!"

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Pam White, PT, DPT (left) and Carrie DePerro PT, MPT (right) help people with the following conditions:

Dizziness, vertigo, post-concussion syndrome, and balance disorders such as fear of falling, or a history of repeated falls. Problems such as these are the #1 complaint of our clients 65 years and older. We are very fortunate to have a highly qualified professional at BOTH of our offices to handle these difficult issues.

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