WisePT: 6 Simple Steps To Make Knees Feel Great

WisePT: 6 Simple Steps To Make Knees Feel Great

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KEEP UP WITH THE GROUP WITH KNEE PAIN RELIEF

OUR SERVICES THERAPEUTIC EXERCISE BALANCE TRAINING POSTURAL RESTORATION GAIT TRAINING JOINT MOBILIZATION MANUAL TRACTION SOFT TISSUE MOBILIZATION / MYOFASCIAL RELEASE

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CAN YOU KNEEL LOW ENOUGH TO GRAB THE BEST PUMPKIN? INSIDE : • 6 Simple Steps to Make Your Knees Feel Great • Patient Success Spotlight • Relieve Knee Pain In Minutes

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. (1).KatzJN,BrophyRH,ChaissonCE,etal.Surgeryversusphysical therapy forameniscal tear and osteoarthritis. N Engl J Med. 2013 (2).http://www.healthline.com/health/total-knee-replacement-surgery/understanding-costs#1

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. 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 PT first (1). 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! (2)

Improve your joint lubrication. A physical therapist can actually help the

SCHEDULE A CONSULTATION TODAY GET RID OF YOUR NAGGING KNEE PAIN!

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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.Stretchyour inner thighs– Theadductormuscleson the inner thighscan 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.Getyourkneecapmoving– Freelymovingpatellas (kneecaps),areasignofgood 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 outerhipandyourgluteusmuscles.Thestrongeryourhipsare, thebettersupported 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 for prolonged periods leads to stiffening and weakening of thewholebody, especially the lower legs.Try togetoutandconsistentlywalk20-30 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 icepack 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 themovement ofyour jointsandpreventproblems before they reallybegin 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.

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Calypsobeans(alsocalledYin/Yangbeans)withtheirblack&whitecontrastingcolorsmakethisanexotic-looking dish. Both the cumin and the fibers from properly-cooked beans are associated with weight loss, blood sugar control, and healthier cholesterol balance (but that can remain our secret). Serves 4-6. Caribbean Orca Bean Salad Recipe

INGREDIENTS • 1 cup fresh/frozen green beans cut into 1” lengths • 1½ cups dried beans, soaked overnight in water to cover • 1 tbsp raw apple cider vinegar/2 (15 oz) cans pinto beans, small white beans, and/or

• 3 celery ribs, halved and sliced thin • ½ cup chopped green onions • ½ cup raw apple cider vinegar • ¼ cup olive or avocado oil • 4 garlic cloves, finely minced • 2 tsp dried oregano • ½ tsp freshly ground black pepper • 1 tsp ground cumin • ¼ tsp dried mustard • ½ cup fresh, chopped cilantro

black beans rinsed & drained • 1 cup chopped yellow pepper • ½ cup chopped red onion

INSTRUCTIONS Rinse the beans. If using dried-soaked beans, add to about 6 cups of water, bring to a boil, then simmer 1 - 1½ hours until cooked but not mushy. Rinse and cool. Bring a pot of water to boil and quickly blanch the green beans for less than 1 minute. Strain through a colander and allow to cool while assembling the rest of the salad. Mix the pinto and black beans, the chopped pepper, red onion and celery plus the cooled green beans in a glass storage container. Create the salad dressing by combining the vinegar, oil, and spices except the cilantro. Marinate at least over night, then stir in the freshly chopped cilantro and serve. Enjoy every healthy bite! Find more healthy recipe makeovers at www.OurNutritionKitchen.com Contributed by Marie Cecchini Sternquist, MS CHHC who uses Functional Nutrition and Nutrition Response Testing to address inflammatory processes that prevent true healing.

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Patient Success Spotlight

Who Do You Know That Needs Our Help?

Do You Have Friends Or Family That Can’t:

� Move without pain � Bend and move freely � Balance confidently & securely

� Sit for long periods � Walk for long distances � Live active and healthy

Name: Refered by:

“The professional advice and techniques were helpful!”

Call (907) 562-2118 Today! A free gift for every person you refer to Wise Physical Therapy who becomes a patient!

“The hands on therapy is just what my body needed as I had already had been doing my exercises and stretches. The professional advice and techniques were helpful with my recovery of over 35 years of pain. Thank you Bill.” - S.K.

Relieve Knee Pain In Minutes Try this movement if you are experiencing knee pain.

KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Loosens tight knees www.simpleset.net

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