Marketplace: 3 Steps to Healthy Knees

Marketplace: 3 Steps to Healthy Knees

Health & Wellness NEWSLETTER The Newsletter About Your Health & Caring For Your Body

Get Back To Working Out Pain Free! 3 EASY STEPS TO HEALTHY 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, shopping and a host of other daily activities. 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, your joints need attention to maintain a healthy state. Here are easy ways for you to take care of your knees, avoiding arthritis and other joint problems: 1. Stretch your hamstrings, quadriceps and adductor muscles each day. By keeping these muscles flexible, the forces on your knee joints can be balanced, allowing your joint to bend, rotate and for your patella (kneecap) to track properly. 2. Keep the muscles around your hips and knees strong. Especially the gluteals and quadriceps muscles. Studies show that those adults, especially over 55 who have stronger gluteals and quadriceps, tend to have less back 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 less 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 check up 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 knees. If you suffer from back pain, or would just like to move better than you used to, call Marketplace Wellness today to learn more about how Physical Therapy can help you LIVE LIFE Pain-free!

CALL US TODAY 951-684-2874

WWW.MARKETPLACEWELLNESSCENTER.COM

Health & Wellness NEWSLETTER The Newsletter About Your Health & Caring For Your Body

3 EASY STEPS TO HEALTHY KNEES It’s Time To Strengthen Your Knees!

INSIDE • 3 Easy Steps To Healthy Knees • Improving Sports Performance • Exercise Essentials • The Importance Of Healthy Knees When Using The Stairs

Activities You May Have Not Known Improves Your Back! IMPROVING SPORTS PERFORMANCE

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. While there are many different ways to train for your particular sport, including nutrition, we are going to focus on improving your joint performance and stability. This will 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 exercising 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. Contact us today for a consultation at 951-684-2874! We will help you return to a pain-free and active lifestyle!

Relieve Your Pain In Minutes STRETCHING FOR KNEE PAIN

Your knees are one of the largest andmost complex joints in your body. When you’re constantly deal with swelling, weakness, stiffness, or even crunching noises, it can really set you back. But that doesn’t mean you should go all out during your workout if your knees are uncomfortably swollen and achy. In fact, some simple stretching canwork wonders. Here is a go-to stretch for sore knees. CALF STRETCH FOOT ON WALL When your calves are tight, it can lead to an inward movement of the knees, which can cause pain. Stand close to a wall. Place bottom of foot up on the wall Heel is on the floor. Lean forward until you feel a stretch in your calf. Repeat 3 times.

Healthy Recipe For Any Tailgate GUACAMOLE WITH TORTILLA CHIPS

INGREDIENTS Chips: • 8 (6-inch) corn tortillas • Cooking spray • 1/2 teaspoon salt • 1/2 teaspoon chipotle chile powder

Guacamole: • 3 tomatillos • 1/3 cup chopped onion

• 1/3 cup chopped plum tomato • 3 tablespoons chopped cilantro • 1 tablespoon fresh lime juice • 3/4 teaspoon salt • 2 ripe peeled avocados • 2 jalapeño peppers, seeded and finely chopped • 1 garlic clove, minced

INSTRUCTIONS Preheat oven to 375°. To prepare chips, cut each tortilla into 8 wedges; arrange tortilla wedges in a single layer on 2 baking sheets coated with cooking spray. Sprinkle wedges with 1/2 teaspoon salt and chile powder; lightly coat wedges with cooking spray. Bake at 375° for 12 minutes or until wedges are crisp and lightly browned. Cool 10minutes. To prepare guacamole, peel papery husk from tomatillos; wash, core, and finely chop. Combine tomatillos, onion, and remaining ingredients; stir well. Serve guacamole with chips.

The Importance of Healthy Knees When USING THE STAIRS

The complex network of bones, ligaments, tendons, and muscles in the knee joint are vulnerable. Knee pain can result from many problems, from sports injuries to arthritis to gout. And when knee arthritis or a torn knee ligament strikes, climbing stairs, walking, and even standing can be painful. Strengthening the knee is one way to prevent knee trouble and deal with a knee condition you already have. One exercise that’s simple to do is stair climbing. Stair climbing benefits Strengthening the muscles around the knee will decrease the stress on the joint itself. These muscles include the quadriceps at the front of the thigh and the hamstrings at the back of the thigh. Both of these large muscle groups get a workout when you climb stairs. Your own weight is enough to make stair climbing a challenge.

Stair climbing also benefits the knees indirectly by helping to manage your weight. By walking up steps for just five minutes, you can burn about 45 calories. If you do that five times per week, that’s 225 calories. Doing it 50 weeks a year can burn 11,250 calories. A pound is about 3,500 calories, so with a little stair climbing most days of the year you can lose more than three pounds. Ready for a little more math? If you’re 10 pounds overweight, you’re adding 30 to 60 pounds of additional pressure on your knees with every step. Climbing stairs can help you take pressure off the joints by burning calories and dropping pounds. If you have knee pain for any reason, don’t ignore it. Rehabilitation such as exercise can often ease the pain and make walking enjoyable again. If your knee condition requires more care, see a knee specialist at Marketplace Wellness. Learn what we can do to relieve your knee pain and improve your quality of life.

CONTACT US TODAY TO SCHEDULE AN APPOINTMENT AT 951-684-2874! RIVERSIDE 3191 B. Mission Inn Ave. Riverside, CA 92507 RIVERSIDE / CORONA 4270 Riverwalk Pkwy Riverside, CA 92505 CHINO 14682 Central Ave Chino, CA 91710 REDLANDS 500 N. Orange St. Redlands, CA 92374 BEAUMONT 1620 E. 2nd St. Beaumont, CA 92223

WWW.MARKETPLACEWELLNESSCENTER.COM

Exercise Essentials Try these exercises to keep your body strong and flexible...

BUTTERFLY STRETCH While in a sitting position, bend your knees and place the bottom of your feet together. Next, slowly let your knees lower towards the floor until a stretch is felt at your inner thighs.

IT BAND - STRETCH SIDELYING 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.

Loosens Leg Muscles

Stretches Knees

Exercises copyright of

Patient Success SPOTLIGHT “I’mmore energized and able to do my daily routines!” “Let me start by saying, I love food! I’m a mother of 4 at 33, with the youngest being 1 year old. I started my health transformation early March which included the expertise of the Metabolic Wellness Program with Mitzi. Unfortunately, due to insurance issues and changes, I wasn’t able to continue with the program as planned. Despite that, I incorporated the education and suggestions from Mizi. Learning to listen to your body to figure out what it needs, and water intake has changed my life! I’ve learned to cut down obvious “bad food habits” and replaced my daily coffee regimen with a “protein coffee” and that in itself has helped me with trimming and weight loss. Of course, staying active as best I can and “not depriving or skipping meals” as Mitzi warned was not healthy

is also part of my journey. I have learned not to focus on numbers and instead, changed my focus on how I feel. I’m more energized and able to do my daily routines without feeling exhausted or moody. I want to add, it does feel great to fit into those favorite jeans from two sizes ago and I’m watching the inches go too! If I can do it, anyone can!” - Perla Wellness Update: Perla has lost a total of 11 lbs! Not only has she lost the weight, she has gained in so much confidence! On top of it all, she has dropped 4 inches on her waist and 6 inches on her hips! We couldn’t be more excited for what is to come! We are proud of you Perla!