BackToAction: 6 Simple Steps To Make Your Knees Feel Great

BackToAction: 6 Simple Steps To Make Your Knees Feel Great

Health & Fitness The Newsletter About Your Health And Caring For Your Body

“Stretch As If You Never Had Knee Pain!” A TELLTALE SYMPTOM OF ARTHRITIS

Have you noticed in recent years that your knees seem to be getting bigger? Is this correlated with more popping, grinding or even pain when you bend, squat or kneel? This can be a sign of advancing stages of arthritis. The knees have two main fat pads, which reside just above and below the kneecap. These help to cushion the knee and assist with lubricating fluid flow around the joint. With arthritis, inflammation in the joint causes the fat pads to gradually thicken, choking the joint fluid flow. This leads to a vicious cycle of decreased lubrication, more wear, pain, and swelling. (continued inside)

Inside: • A Telltale Symptom Of Arthritis

• Patient Success Spotlights

• Practice News

• 6 Simple steps To Make Your Knees Feel Great

Health & Fitness The Newsletter About Your Health And Caring For Your Body

6 SIMPLE STEPS TO MAKE YOUR KNEES FEEL GREAT | RELIEVE KNEE PAIN IN 60 SECONDS | PRACTICE NEWS

Will I need surgery for my knees? The good news is that recent studies show 60-70% of knee osteoarthritis patients can avoid surgery by getting physical therapy first. In fact, surgery should always be considered as a last resort after conservative measures have been tried. Furthermore, physical therapy is actually 40 times less expensive than a total joint replacement! Improve your joint lubrication. A physical therapist can actually help the lubrication in your joints through improved joint motion, strength, balance and coordination.The better lubricated your knee joints, the less friction and wear occur, reducing inflammation and pain. During knee treatments, our therapists work to improve your patella (kneecap) and joint mobility. This improves the mobility of the tissue around the joint, especially the fat pads. This in turn, leads to improved blood flow, joint lubrication and decreased swelling. The result is fast pain relief, improved motion, strength, and abilities to do physical activities. Walking, bending, jumping and squatting can then be done without pain. Put your knees on the right path to health with a visit to your physical therapist. If your knees are feeling tight, stiff, weak, or are just starting to bother you, come see us, before it becomes a REAL problem. Call us today and talk to your physical therapist about your knees. “Are Your Knees Getting Bigger?” A TELLTALE SYMPTOM OF ARTHRITIS

Katz JN, Brophy RH, Chaisson CE, et al. Surgery versus physical therapy for a meniscal tear and osteoarthritis. N Engl J Med. 2013

http://www.healthline.com/health/total-knee-replacement-surgery/understanding-costs#1

PATIENT SUCCESS SPOTLIGHTS I no longer have pain or any difficulty with my daily activities or work tasks! “Before coming to physical therapy, I had increased right knee pain after sustaining a fall at work. I had difficulty and increased pain walking, standing up from a chair, and bending my knee. I’m so glad my doctor sent me to physical therapy here at Back to Action. Within a couple of weeks I started to see and FEEL the difference. After completing my treatment, I am back to my usual self. I no longer have pain or any difficulty with my daily activities or work tasks. Thank you for all of your help and getting me “Back to Action!” - Antonia T. I have showed progress! “After my knee surgery, there were several activities that I could not do such as running, squatting, or simply walking up the stairs. However, today I have accomplished my main goal- to run! With all the help from Back to Action Physical Therapy, I have showed progress and will continue to accomplish my goals!” - Natalie L.

Look inside to learn more about our programs to say good-bye to aches and pains and return to a pain-free, active lifestyle! www.back-to-action.com

6 SIMPLE STEPS TO MAKE YOUR KNEES FEEL GREAT

Knee pain doesn’t have to slow you down. There are many ways to naturally relieve knee pain, and get your joints moving the way they should. Here are some tips to help your knees feel great: 1. Stretch your inner thighs – The adductor muscles on the inner thighs can tighten over time. This increases the pressure on the inner aspect of the knee. Try this stretch; in standing with your feet apart, keep one foot flat on the floor, then lean away bending the opposite knee. Feel the stretch on the inner thigh, but be gentle! Hold for a good 30 seconds and repeat 3-5 times in a row on both sides. 2. Get your kneecap moving – Freely moving patellas (kneecaps), are a sign of good knee health. In a sitting position with your leg out straight, hold onto your kneecap and gently push it down towards your toes and back up towards your head.This should not hurt! Repeat 10 times each direction and then do side to side. Repeat 2-3 times in the day. 3. Strengthen your hip and quadricep muscles – Do exercises to strengthen the outer hip and your gluteus muscles.The stronger your hips are, the better supported your knees are. In addition, doing knee extension exercises while sitting helps to strengthen the quadriceps muscles, which help to support the knee joints. Talk to your physical therapist about which exercises are right for you. 4. Go walking – Sitting forprolongedperiods leads tostiffeningandweakening of the whole body, especially the lower legs. Try to get out and consistently walk 20-30 minutes a day. Start with a time that you can tolerate and never push through pain.

5. Ice and heat – Heat helps with circulation flow, and feels great to soothe arthritic knees. A hot soak in the bath can go a long way to soothing aching knees. However, if your knees tend to swell after being on your feet for too long, use an ice pack wrapped in a pillowcase for about 10-15 minutes. This reduces inflammation; be sure to check your skin regularly to make sure it does not get very red. 6. Get a regular physical therapy checkup – Think of your physical therapist as the mechanic for your body. Give your knees and body a regular checkup. We evaluate the movement of your joints and prevent problems before they really begin to develop. Regular visits to your physical therapist can make a difference in the long-term health of your knee joints, and keep you from spending a fortune on more expensive and invasive procedures.

Physical Therapists Are The Mechanics Of Your Body! Minor aches and pains are warning signals from your body to let you know something is not working properly. Don’t put off the pain until it’s too late. Come in today for a “Tune-Up.”

Relieve Knee Pain In 60 Seconds Try this movement if you are experiencing pain.

Strengthens Knees

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.

Take Care Of Your Aches & Pains Before It’s Too Late.

www.simpleset.net

CALL TODAY!

Harlingen 956-428-8951

Del Rio 830-775-9118

Brownsville 956-621-0397

Eagle Pass 830-757-2497

PRACTICE NEWS: Keeping Our Community InMind!

Brownsville. Physical therapist Ronald Sibayan and staff showed the trail they’re the boss at the 8th Annual Show The Trail Who’s Boss 5K Run. Proceeds from this event goes to support “Down By The Border” which is a non-profit organization comprised of friends, families and advocates, helping and assisting children with disabilities and special needs in the Rio Grande Valley. It’s a great feeling having been able to contribute to this cause and get our regular dose of exercise. The patient care coordinator at Back To Action Brownsville, Emily Franco, was awarded by the company a Patient Care Coordinator OfThe Year plaque in recognition of her unyielding hard work and dedication to her job. Congratulations, Emily! Emily is also expecting the arrival of her new baby boy sometime early next month. Soon, we’ll have a new Back To Action baby. EaglePass. EaglePasscelebrated theirannual friendship festivitieswithMexico thismonth. Back toActionparticipated in thisyear’s “WhereOleMeetsYee-Haw”FriendshipParade.BTA staff had a great time. The weather was perfect and we had a great crowd cheering us on! Brett, our CEO, and Pam, our business administrator, celebrated their birthdays this month. Happy Birthday and thank you for everything you do! Harlingen. BackToActionvolunteeredatLoavesandFishesoftheRioGrandeValleyonMarch 8th. Loaves and Fishes of the RGV is dedicated to helping those in need. While volunteering, BTA helped clean and pack to-go meals to be taken to Raymondville to be distributed! We had three birthday celebrations this month as well. Steve (physical therapist), Pam (officemanager)andBrett (owner)allcelebratedbirthdays.Anotheryearolderandhopefully another year wiser! Del Rio. Each year Back to Action sponsors a new class of student pilots from Laughlin Air Force Base through the Military Affairs Association (MAA). This month we celebrated St. Patrick’s Day with them at Chinto’s Mexican Restaurant for a taco night. We enjoyed getting to know the class and they appreciated a much needed break from studying. March30th isNationalDoctor’sDay!Weappreciateall thatourdoctor’sdo to tirelesslyserve our community! Thank you for your dedication to help your patients and for your support!

www.back-to-action.com