ProMotionRehab_3 Steps to Healthier Hips and Knees

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

CAROLINE BUSH, PTA Getting To Know The ProMotion Rehab &Sports Medicine Staff!

Dance has always been a passion of mine, and it has had so much of an impact on me as a person, but nothing quite impacts physical activities like a torn ACL. This injury happened the day before my studio’s big annual dance show, and I decided to dance on it anyway, and hope for the best. You can tell how happy my friends were to get me off that stage (because I would never leave voluntarily). Someone decided this amount of pain was something worth documenting. I thought that was crazy at the time, but I’m glad I have this photo to look back on now. It reminds that sometimes the best way to manage hardship or pain is to keep up a good sense of humor! Caroline received her Associates Degree in the Physical Therapist Assistant program as well as her Bachelors of Science degree from Southern Illinois University in Carbondale, Illinois. With a longstanding passion in dance and her firsthand experience in physical therapy, her goal is to treat patients of all ages in order to regain confidence and structural integrity to help achieve their lifelong goals. Outside of the clinic, Caroline enjoys finding new ways to maintain her relationship with dance, going on walks with her dog, Koda, painting, and exploring locations in her new home of South Carolina.

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

USE THESE 3 EASY STEPS FOR HEALTHIER HIPS AND KNEES

1. Stretch your hamstrings (back of the thigh), quadriceps (front of the thigh) and adductor muscles (inner thigh) 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 over your femur (thigh bone). 2. Keep the muscles around your hips and knees strong. Especially the gluteal (back and outside of the hips) and quadricep (front of the thigh) muscles. Studies show that adults, 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.

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. 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:

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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 best,where thestretch isdone inamoving 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.

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 topullcorrectly.Formanypeople who are runners, stretching must be done every day to maintain muscle and tissue elasticity. Dynamic stretching is often

FALL RECIPE

Sweet Potato-Pecan Casserole

INGREDIENTS • 3 1/2 pounds sweet potatoes, peeled and cut into 1-inch chunks • 1/3 cup honey • 1 large egg • 1 teaspoon ground cinnamon

• 1/4 teaspoon ground nutmeg • 1/8 teaspoon ground ginger • Kosher salt • 1 tablespoon packed dark brown sugar • 1/3 cup finely chopped pecans

DIRECTIONS Preheat the oven to 350 degrees F. Mist an 8-inch square baking dish with cooking spray. Bring a few inches of water to a boil in a pot with a large steamer basket in place. Put the sweet potatoes in the basket, cover and steam until tender, 20 to 25 minutes. Transfer the potatoes to a bowl and let cool slightly. Add the honey, egg, 1/2 teaspoon cinnamon, the nutmeg, ginger and 1/2 teaspoon salt; whip with an electric mixer until smooth. Spread the sweet potato mixture in the prepared baking dish. Mix the brown sugar, pecans and the remaining 1/2 teaspoon cinnamon in a bowl; sprinkle over the potatoes. Bake until hot and beginning to brown around the edges, 40 to 45 minutes.

CALL TODAY! LAKE CITY (843) 374-0185 FLORENCE (843) 407-0377

Patient Success Spotlight

Exercise Essentials

Strengthens Outer Hips

HIP HIKES While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side. Then return the pelvis/leg back to a level position.

“I feel like I have made tremendous improvements” “I am able to tolerate more activity with less or no pain at all. I can walk up stairs into my house without pain or difficulty. I can straighten & bend my right knee with little to no difficulty. I have much improved strength and endurance with activity and walking. I feel like I have made tremendous improvementsandcredit those to thewonderful,caring,andknowledgeable staff at ProMotion.” - Nichole D. Have youmet your annual insurance deductible? An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses.This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for PhysicalTherapy! Are you feeling aches and pains?Needtoworkonyourcore?Letushelpyougetaheadstartfor2020. Contact us today to schedule your appointment.

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

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