Marketplace: 5 Simple Steps To Beat Knee Pain While Running

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

You Can Run Injury Free! RUN FARTHER WITHOUT FEAR OF KNEE PAIN

We all know that running is great exercise for our bodies, but often people stop due to knee or lower leg pain. This can happen for a variety of reasons, but usually ones that we are not aware of. Over 50 million Americans deal with some sort of knee trouble, as the knees are the second most common injured joint, the first being the joints in the spine. Therefore, it is essential to know what you can do to prevent knee troubles from even starting. Most all knee and leg pain can be attributed to the following issues: • Poor muscular strength • Imbalance of muscular strength with certain muscles stronger and others weaker • Poor muscular coordination • Poor biomechanics of walking / running • Lack of flexibility

(ACL, PCL, MCL, LCL) • Osteoarthritis • Shin splints • Hamstring pulls • Achilles tendonitis

Don’t push through pain While feeling a stretching sensation or muscle burn is a normal part of exercising, feeling pain is not. Sharp or dull pain should be paid attention to and not pushed through. 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 and gained. Look inside to learn more about our physical therapy and personal training programs and say hello to healthy living and good-bye to those aching joints!

Common injuries with running or exercising: • Patellofemoral pain • Meniscus tears and pain • Ligament injuries

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

BrentWildgraduatedwithhisDoctorate inPhysical Therapy from Loma Linda University in 2014. He beganworkingwithMarketplacePhysical Therapy as a staff therapist at the Redlands Location in 2014 and in 2015 became the clinic director at our Chino location. Dr. Wild’s passions are community health andwellness where he strives to encourage healthy lifestyle changes through Physical Therapy. Dr. Wild also has his bachelors degree fromPacific Union College in Spanish and is fluent in both English and Spanish. In his free timeDr.Wild enjoys travelingwith hiswife, Kirsten, and going camping with their dog, Sophie. Dr. Wild is also an avid sports fan and enjoys playing basketball, baseball, and competing in triathlons, where he has competed in both sprint andolympic distances. Dr. Wild also enjoys taking in games of his favorite teams including the Lakers, Angels, Detroit Lions and Barcelona FC. DR. BRENT WILD, DPT Marketplace PT Staff Spotlight

INSIDE • Run Farther Without Fear Of Knee Pain • 5 Ways To Improve Knee Pain While Running • Exercise Essentials • Patient Success Spotlight

THE RUNNER’S GUIDE: 5 WAYS TO IMPROVE KNEE PAIN WHILE RUNNING

Patient Success SPOTLIGHT “Experienced more mobility and less chronic pain!” Denise C. “Since I began coming to Marketplace Wellness, I have experienced more mobility and less chronic pain. The combination of strengthening exercises and pinpoint massages have helped me cope, and be productive when I’d otherwise be immobile and in tremendous pain. The staff is another incentive to come to Marketplace. From the front desk, therapist aides, and Dr. Brent; you are made to feel welcome. Always friendly and upbeat makes all the hard work fun. Forever grateful!” 5. Improve your agility Many casual runners, simply run, but do not perform other types of important exercises such as strengthening, balance and agility training. Mix up your workouts to include these other types of exercises. 1. Increase your leg strength Do wall sits, knee extensions, toe raises, hip side-lifts and more. Speak with one of our professionals for how to perform these exercises correctly. 2. Improve your patella (kneecap) tracking Your patella needs to glide to actually form a C pattern when you bend your knee. Do leg lifts with your whole leg rotated outwards to strengthen the inner thigh and knee muscles. Make sure to stretch your kneecap up and down, side to side, to ensure gliding. Most patellofemoral pain comes from poor patella tracking and a physical therapist is the expert to diagnose and treat this problem. 3. Maintain and improve flexibility With running and exercising it is very common for the powerful muscles in the leg to become tighter. For example, the hamstring and outer tissues of the leg (iliotibial or “IT” band) can become very tight, altering the mechanics of the knee causing pain. Stretch after every time you run and do adequate warm ups prior. Try integrating yoga and stretching into your routines. 4. Improve your balance and coordination Do balance exercises to build up your proprioception (sense of balance position). Exercises such as standing on one leg with and without eyes closed are important. Don’t forget to make sure you setup for safety when performing balance exercises by having a steady surface nearby to hold onto when needed.

Seeing a Specialist If you have recurring knee pain or discomfort for more than 3 days, it is time to see a specialist. The ideal specialist to see is a physical therapist as they are medical experts in joint movement and function (kinesiology). A thorough evaluation needs to be done of your movement, walking patterns, strength, joint mobility, patella tracking and proprioception. Only then, can the true source of the pain be found, treated and help you understand what you can do to prevent it from returning. In addition, if you are an avid athlete, a physical therapist is key in helping you discover new ways to improve your movement and function, helping you improve your game. Get on the path to healthy knees and call us today for a free joint movement analysis. Discover how liberating it can be to run or exercise pain free.

Local Outdoor Opportunities MT. RUBIDOUX

There are two options to reach the top! Right: Slower incline, steady longer route that is best for beginners Left: Steep incline, shorter more strenuous route that is best for those ready for a challenge! Try to push yourself and stay active! Most of our patients stay sedentary when suffering from an injury, but once your doctor gives you the “okay” try and challenge yourself! Mt. Rubidoux is one of the best options for those that are local to Riverside, CA. You can push yourself by running, biking, or simply walking to the beautiful view once you reach the top!

Not to mention: On the way to the top are a couple different Riverside historical landmarks such as the Peace Bridge, American Flag and the cross on the top! Take a stroll, heal your body, and always push yourself to improve your range of motion! Attention Joint Pain Sufferers!

• Move Freely • Alleviate Pain Naturally • Have More Energy • Enjoy Activities Pain Free • Be Stronger •

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Don’t let aches & pains become a way of life Pinpoint the exact cause of your pain problems!

• Pain while bending or reaching • Soreness after sitting up • Difficulty standing for > 20 mins • Pain when trying to sleep • Pain when driving > 30 mins • Pain from a past or current injury Do you suffer with any of the following symptoms?

FREE PHYSICAL THERAPY ANALYSIS

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Offer valid for the first 25 people to schedule. Expires 6-28-18.

Tips For Wellness CLIMBING STAIRS FOR PAIN RELIEF

Get some guidance For many people, stair climbing is one of the safest and easiest exercises around. But if you want to make stair climbing a formal part of your knee rehabilitation program, you should talk with a rehab specialist or trainer. Ask them how many steps you should climb in your workouts. If you overdo it, you might find yourself with worse knee pain. As you embark on your stair-climbing routines, know what to watch for. Talk with your trainer about signs that you’re straining the joint. A little pain that results from a good muscle workout may be fine, but sharp pain can signal other problems and should be a sign to stop exercising. If you have a heart or respiratory condition, stair climbing may be particularly difficult. If you currently have shortness of breath or a racing heart when you climb stairs, talk with your doctor. Those symptoms shouldn’t be ignored. If you have coronary artery disease, for example, and walking up and down stairs is part of your exercise regimen, pay attention to how your body responds to each workout. If you’ve ever injured a knee, or if you experience flare-ups of gout or arthritis, you know how debilitating it can be. Healthy knees are vital for standing, walking, running, climbing, and even sitting. For those reasons, you should take steps to prevent knee problems. These could include stair climbing and other leg-strengthening exercises. You may want to avoid sports or activities with a high risk of knee injury, especially if you’re getting older. And keep your weight under control to ease the burden on your knees and all your joints. 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 one of our knee specialists and discuss your options. Learn what you can do to relieve your knee pain and improve your quality of life by contacting us today.

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. When knee arthritis 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.

https://www.healthline.com/health/pain-relief/knee-pain-stairs#prevention

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

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

QUAD SET While lying or sitting with a small towel rolled under your ankle, tighten your top thigh muscle to press the back of your knee downward towards the ground.

IT BAND - STRETCH SIDELYING Lie on your side. Pull ankle of upper leg back as if stretching your quad. Put the ankle of your lower leg on the outside of your knee. Apply pressure downwards to feel a stretch along the side of your thigh. Hold for 5 seconds repeat 6 times on each side.

Helps Knee Pain

Stretches Knee Pain

Exercises copyright of

Know Someone Struggling With Aches & Pains? REFER A FRIEND

Do You Have Friends Or Family Unable To Do The Following?

• Move without pain • Bend and move freely • Balance confidently and securely

• Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle

Give the gift of health! We provide relief from pain through Physical Therapy and offer the Metabolic Program at NO EXTRA CHARGE to our patients! Pass along this newsletter or have them call us directly for a FREE Pain or Injury Assessment.

CALL US TODAY 951-684-2874 WWW.MARKETPLACEWELLNESSCENTER.COM