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Pro-Motion: 5 Simple Ways To Beat Knee Pain While Running

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NEWSLETTER The Newsletter About Your Health And Caring For Your Body Getting To Know The ProMotion Rehab &Sports Medicine Staff! TIMOTHY R. DUSCH, PT, DPT

Tim received his Doctor of Physical Therapy degree as well as his Bachelors of Science in Biology and Health Sciences from Duquesne University in Pittsburgh, PA. His clinical practice includes general orthopaedic physical therapy, working with individuals of all ages andmusculoskeletal- related issues. As a former gymnast and wrestler, his goal is to help all of his patients achieve their functional, recreational, and sport-specific goals. Outside of the clinic, he enjoys spending time with his family and friends, being physically active, and rooting for his Pittsburgh sports teams.

INSIDE: • 5 Simple Ways To Beat Knee Pain While Running • Healthy Recipe • Relieve Hip Pain In Minutes • Patient Success Spotlight

www.physiosc.com

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

5 SIMPLEWAYS TO BEAT KNEE PAIN WHILE RUNNING “Relief Is Right Around The Corner!”

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

Don’t push through the 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. Call us today for more information!

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5 WAYS TO IMPROVE KNEE PAIN

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. 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.

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. Contact us to schedule an appointment at Lake City: 843-374-0185 or Florence: 843-407-0377!

Zucchini Linguine

INGREDIENTS • 1 lb tomatoes, finely chopped • 1 tablespoon chopped basil • 1 tablespoon chopped parsley • 2 garlic cloves, minced • 2 teaspoons kosher salt

• 1 small red chile, seeded & minced • 1/3 cup extra-virgin olive oil • 12 ounces linguine • 3 baby zucchini, thinly sliced • 1/4 cup freshly grated Parmesan cheese, plus more for serving

DIRECTIONS In a large bowl, toss the tomatoes with the basil, parsley, garlic, salt, chile and olive oil. In a large pot of boiling salted water, cook the linguine; drain well. Add the linguine to the bowl along with the sliced zucchini and toss. Add the 1/4 cup of grated cheese, toss again and serve in bowls, passing more cheese at the table.

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

Fun & Healthy Activity

Patient Success Spotlight

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Canoeingandkayakingare low impactactivitiesthatcan improveyouraerobic fitness, strength and flexibility. Specific health benefits include: • Improved cardiovascular fitness • Increased muscle strength, particularly in the back, arms, shoulders and chest, frommoving the paddle • Increasedtorsoand legstrength,asthestrengthtopoweracanoeorkayak comesmainlyfromrotatingthetorsoandapplyingpressurewithyour legs • Reduced risk of wear-and-tear on joints and tissues, since paddling is a low impact activity. Some of our local kayaking options are River Rats Rafting in Effingham, SCorsettingupanexcursionwithNaturallyOutdoors.Moreregionally,on LakeJuniperatCherawStatePark,CongareeRiverandCongareeNational ParkviaRiverRunnerOutdoorCenter,ormultiple locations inMyrtleBeach. 3 8 9 6 5 4 7 1 6 3 6 4 5 1 n° 229346 - Level Medium

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“ProMotion Rehab and Sports Medicine is an excellent choice for physical therapy. I had a foot injury. The services provided were most effective. The facility is wonderful. I loved the exercises and the physical therapists were gentle, kind, and thorough. The administrative staff are most professional and just plain nice! Great physical rehabilitation service provider!” - Lisa H. 4 9 8 http://1sudoku.com n° 226073 - Level Medium

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Fun & Games

Relieve Hip Pain In Minutes Try this movement if you are experiencing hip pain.

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CLAM SHELLS While lying on your side with your knees bent, draw up the top knee while keeping contact of your feet together. Do not let your pelvis roll back during the lifting movement. Repeat 6 times on each side. 4 5 7 9 2 2

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