FyzicalElPaso: 3 Easy Steps To Healthy Knees

FyzicalElPaso: 3 Easy Steps To Healthy Knees

November, 2019

THE

NEWSLETTER

THANKSGIVING THOUGHTS…..

Thanksgiving is right around the corner! It’s a wonderful time to get together with family, share in traditions, and simply relax. We knowhowever it can be difficult if you are experiencingpain. At Fyzical El Paso, wewant to help you keep a positive mindset during this Thanksgiving season! With physical therapy, there is always hope for pain relief. We’ve heard many stories of despair – patients come in with x-rays or MRI that seem hopeless, convinced medications are the answer forever. This is a sad thought, but fortunately, it is very rarely ever the case. When you make a decision to deal with your problem, we can help you take the necessary steps toward relief of your pain. Staying active and regaining moving again can make a big difference! Exercise is the medicine and finding the right one with the right dose with the right approach, matters most. The biggest piece of advice we can give to someone experiencing pain is don’t feel helpless and you have the choice to move and feel better. Stay positive and trust your process. Our experiencedphysical therapists are able to develop specific exercises to help our patients recover.Withour treatment plans and wellness programs, you will be able to find the relief you need to relax with family and enjoy this holiday season! New news at Fyzical El Paso! I’m super excited to announce that we will be introducing a new program to our practice this holiday season. It’s calledHips for Life. This programwill help identify patients who are at

risk of developing debilitating hip problems. Its super common and very treatable.

This is an area of treatment where it needs to be right the first time around, in order to help patients receive the best results – and we can get you there! With Hips for Life, we can help address hip, back, or knee pain youmay be experiencing, that stems froma painful hip condition. It can be sneaky. We’ll determine the cause of the pain and treat it at its source – so you can get back to living your life comfortably! Learnmore about thenewprogram, by calling our office today. Workshops coming soon. What am I thankful for? This has been a wonderful year for my family and myself, and there is so much to be thankful for. I’m thankful that both of my boys will be home for Thanksgiving this year, so I will be able to enjoy the company of my whole family. For me, there really is nothing better than spending time together. I amalso thankful thatmy niecewill begetting married theweekend after Thanksgiving!We will be leaving on Friday for San Antonio to watch her marry a very nice young man. This holiday season begins with new memories and so much to be thankful for. Finally, I am thankful for my practice, the amazing people I’m blessed to work with and the patients that we treat. We’d love to hear from you – what are you thankful for? - Luis, Fyzical El Paso

THE

November, 2019

NEWSLETTER

KNEE PAIN RELIEF IS JUST A FEW STEPS AWAY

INSIDE: • How Can Physical Therapy Help? • Relieve Knee Pain In Minutes • Patient Success Spotlight • Seasonal Recipe

Whether you have knee pain or have been suffering for a long time, seeing a physical therapist at Fyzical Therapy & Balance Centers can help you return to a more active and pain-free life. Give us a call at (915) 330-8854 today! • Torn ACL. An anterior cruciate ligament (ACL) tear occurs when one of the ligaments connecting your shinbone to your thighbone becomes torn. This is a common injury for athletes who participate in sports that are physically-demanding on the knees, such as basketball, track and field, or soccer. • Torn meniscus. The job of the meniscus is to act as a shock absorber between the shinbone and thighbone. It is made up of thick cartilage, but it can be torn if your knee twists too suddenly while weight is still being put on it. •Patellartendinitis.Yourtendonsarethickconnectivetissuesthatattach muscles to bones. Tendinitis occurs when one or multiple tendons become inflamed. The patellar tendon, located in the knee, typically becomes inflamed through repetitive jumping motions common in sports such as skiing, cycling, or hurdling. •Kneebursitis.Bursaearesmallfluidsacs thatactascushionsoutsideof your joints.Kneebursitisoccurswhenthebursae inyourkneebecomes inflamed, limiting the ability for your tendons and ligaments to move smoothly over the joint. Contact Fyzical Therapy & Balance Centers to schedule a consultation and gain knee pain relief today!

Do you experience pain with squatting, prolonged sitting, or climbing stairs? Are you living with persistent pain, swelling, or mechanical symptoms, such as catchingand locking?Doyourkneesmake itdifficulttoperformdailytasksthat onceseemedsimple? Ifso,FyzicalTherapy&BalanceCenterscanhelpyoufind relief.Kneepaincanbedebilitating,making itdifficulttowalk,run,andmove. It may even hinder your ability to do some of the activities you love. Fortunately, our physical therapy treatments at Fyzical Therapy & Balance Centers can get youmovingonceagainbyrelievingyourpainandenhancingyourbody’snatural healing process. What are some common knee injuries? Your knee is one of the largest joints in your body, made up of a complex system of bones, tendons, and ligaments. Becauseofthis,thekneecanbeeasily injuredduetooverexertionorrepetitive motions. Some common knee injuries include: • Arthritis. The most common type of arthritis for knee pain is osteoarthritis. Osteoarthritis occurs when the cartilage surrounding your joints deteriorates from“wearandtear.”Thiscausesuncomfortable frictionasthe jointno longer has a sufficient cushion between the bone. Rheumatoid arthritis is another common cause of knee pain. This is a chronic autoimmune condition that causesthe jointstobecomeswollenand inflamed,withvarying levelsofseverity. • Fracture. A fracture occurs when one of the bones in the knee (including the kneecap, or patella) become damaged. Fractures are typically the result of some type of trauma, such as a harsh fall or collision.

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HOW CAN PHYSICAL THERAPY HELP?

Our licensed physical therapists at Fyzical Therapy & Balance Centers will examine your knee for signs of misalignment or structural damage, in addition to examining your stance, posture, gait, and range of motion. After your physical exam is complete, your physical therapist will prescribe a physical therapy plan for you, aimed at relieving unnatural stresses and strains, and normalizing your joint function. Treatment plans for knee pain typically include: • Activity modification and manual therapy to allow for appropriate off loading and healing. This may include joint/soft tissue mobilization, custom foot orthotics, over-the-counter bracing, or kinesio taping in the short term, in order to reduce symptoms and open a window to symptom-limited exercise. • Graded strength, dynamic stability, and capacity training targeting the quads, glutes, hamstrings, foot/ankle complex, and core. Strength training of the quads and glutes has been shown to be highly effective with regard to reduction of pain, and it mitigates the risk of recurrence/ flare ups in the future. • Restoring range of motion in the knee. A knee with poor range of motion that is constantly flexed can cause persistent painful symptoms. Restoring range of motion will help it bend easier and ease stress on the knee, thus relieving pain. • Graded exposure to previously painful activities, as gains in strength, tolerance, and capacity allow. • Education regarding activity modification and the role of the nervous system in pain. What can I do on my own to keep my knees healthy? While physical therapy is the most effective form of treatment if you are currently experiencing knee pain, there are some precautions you can take to lower your risk of developing unwanted knee pain and injuries altogether:

1. Stretch your hamstrings, quadriceps, and adductor muscles each day. By keeping these muscles flexible, the forces on your knee joints stay balanced, which allows you to bend and rotate the knee. 2. Keep the muscles around your hips and knees strong, especially the gluteal and quadricep muscles. Studies show that adults (especially those 55 or older) who have stronger gluteal and quadricep muscles tend to have less back pain and a greater ability to perform 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, or playing a sport. However, if you have arthritis, it is advised that you do activities with less of an impact, such as biking, elliptical machines, or aquatic exercises. Contact us today! Are you living with knee pain? If so, don’t hesitate to contact Fyzical Therapy & Balance Centers today. We’ll help relieve your pain so you can get back to living your life comfortably, without limitations!

Call us today at (915) 330-8854 to schedule an appointment!

PUMPKIN CREAM CHEESE DOUGHNUTS

INGREDIENTS • 3 cup almond flour, sifted • 3 tbsp of cinnamon • 3 tsp of ground ginger • ½ tsp of ground nutmeg

• 1 1/2 cup granulated sugar substitute • ½ cup choice of brown sugar substitute • 2 tsp of vanilla extract • 1 cup pumpkin puree (unsweetened) • 6 large eggs Keto Maple Icing • 1 cup powdered sugar-free (confectioners sugar substitute) • 1 tsp cinnamon powder • 8 tbsp heavy whipping cream • 2 tbsp of sugar-free syrup

• ¼ tsp of ground clove • 3 tsp baking powder • 1/2 tsp of sea salt • 1 cup unsalted butter, softened • 8 ounces of full-fat cream cheese, softened

DIRECTIONS Preheat the oven to 350°F and grease donut molds. Sift together almond flour, cinnamon powder, groundginger,groundnutmeg,groundclove,bakingpowder,andsaltandsetaside.Beat together the softened butter, cream cheese, both sugar substitutes, and vanilla extract until light and creamy. Mix in the pumpkin puree. Add eggs one at a time alternating with the dry ingredients, mixing thoroughly after each addition. Using a pastry bag, pipe the cake batter evenly into the prepared donut pan(s). Bake about 15- 20 min or until an inserted toothpick comes out clean. Allow donuts to cool in molds for 10 min. To make icing, mix the powdered sugar substitute and cinnamon powder in a small bowl. Whisk in the 8 tbsp of heavy whipping cream making sure to fully incorporate the mixture. Lastly, add 2 tbsp of lakanto sugar-free maple syrup and mix well. If icing is too thick, add another tbsp of heavy whipping cream until softened.

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Patient Success Spotlight

DISCOVER HOW TO LIVE PAIN FREE

At Fyzical Therapy & Balance Centers, you will receive hands-on therapy treatments by our friendly, caring, health experts during focused and individualized sessions. It’s time to go to Fyzical Therapy & Balance Centers 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 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

“I am all well and able to resume my daily activities!” “I came to physical therapy because after a bout of shingles my left leg was very weak and I could not walk long distances or climb stairs. After my rehabilitation here at Fyzical and thanks to the work of everyone here, I am all well and able to resume my daily activities. Thank you everyone for your excellent care!! I give Fyzical 5 out of 5 stars.” - Maria R.

Relieve Knee Pain In Minutes Try this movement if you are experiencing knee pain.

SHORT ARC QUAD Place a rolled up towel or object under your knee and slowly straighten your knee as you raise up your foot. Stretches Knees www.simpleset.net