Zionsville: Knee Injuries & Preventing Knee Arthritis

Zionsville: Knee Injuries & Preventing Knee Arthritis

ZPT GaZette The Newsletter About Your Health And Caring For Your Body

February, 2019

KNEE TWEAKS, TWISTS AND TWINGES

Did you know that knee pain is the second most commonly reported cause for chronic pain? Approximately one-third of Americans will experience knee pain at some point in their lives, either due to injury or an underlying condition. Knee pain can be debilitating, making it difficult to walk, run, and move. It may hinder your ability to do some of the activities you love. Fortunately, our physical therapy treatments at Zionsville Physical Therapy can get you moving once again by relieving your pain and enhancing your body’s natural healing process. Common knee injuries: Your knee is one of the largest joints in your body, made up of a complex system of bones, tendons, and ligaments. Because of this, the knee can be easily injured due to overexertion or repetitive motions. Some common knee injuries include: • Fracture. A fracture occurs when one of the bones in the knee (including the kneecap, or patella) become damaged. Fractures are typically the result of some type of trauma, such as a harsh fall or collision. • Torn ACL. An anterior cruciate ligament (ACL) tear occurs when one of the ligaments connecting your shinbone to your thighbone becomes torn. This is a common injury for athletes who participate in sports that are physically-demanding on the knees, such as basketball, track and field, or soccer. • Torn meniscus. The job of the meniscus is to act as a shock absorber between the shinbone and thighbone. It is made up of thick cartilage, but it can be torn if your knee twists too suddenly while weight is still being put on it. • Patellar tendinitis. Your tendons are thick connective tissues that attach muscles to bones. Tendinitis occurs when one or multiple tendons become inflamed. The patellar tendon, located in the knee, typically becomes inflamed through repetitive jumping motions common in sports such as skiing, cycling, or hurdling.

• Knee bursitis. Bursae are small fluid sacs that act as cushions outside of your joints. Knee bursitis occurs when the bursae in your knee becomes inflamed, limiting the ability for your tendons and ligaments to move smoothly over the joint. Knee pain from arthritis: There are more than 100 different types of arthritis that exist, but the most common one for knee pain is osteoarthritis. Also referred to as “degenerative arthritis,” osteoarthritis occurs when the cartilage surrounding your joints deteriorates from “wear and tear.” This causes uncomfortable friction as the joint no longer has a sufficient cushion between the bone. Rheumatoid arthritis is another common cause of knee pain. This is a chronic autoimmune condition that causes the joints to become swollen and inflamed, with varying levels of severity. Less common forms of arthritis that can occur in the knees include gout, pseudogout, and septic arthritis.

ZPT GaZette The Newsletter About Your Health And Caring For Your Body

February, 2019

Dear ZPT family and friends,

Second of all, keep MOVING! Wintertime forces its joint-stiffening,nonmotivatingcoldness intoourshort daylight hours, creating all sorts of excuses not to get out and exercise. If you find this is happening to you, take Nike’s slogan and JUST DO IT! Move. Motion is Lotion! Whether you go to a gym, a trainer, or simply go to the high school to walk after school, get out and move. Target, Home Depot, Lowes and Meijer are also large, safe stores to get more steps into your day without risking frost bite! This time of year often brings challenges to our commitment to MAKE HEALTHY CHOICES. If you wrote down goals at the beginning of the year, revisit those or post them in a visible location. I like to post healthy ideas on our refrigerator at home, so that Kent and I see them every day. In the recent past, I had the Healthy Eating Plate from Harvard Health Publications posted, reminding us to eat more veggies and fruits, whole grains, healthy proteins, healthy oils and more water. Now I have a little poster from the Beachbody Fitness about Portion Plans, and a note about foods that decrease pain such as papaya, dark cherries and tahini. Gratefully, Elaine P.S. “Pursue righteousnessandagodly life,alongwith faith, love, perseverance, and gentleness.” 1 Timothy 6:11.

INSIDE:

Another snowy day in Indiana! As I write this letter, we are between Winter Storms in January, kind of like being in a battle, when we recover from one assault just in time to brace for the next one. Rain, freezing rain,

• Preventing Knee Pain & Injury • FREE Workshops •New At ZPT: Alpha Stim For Anxiety, Insomina, & Depression • Birth Boot Camp

ELAINE MORRISON Owner

freezing fog, and variable amounts of snow. If you are reading this from your comfy southern (Florida, Alabama, Arizona) perch on your flee-from-freezing- Indiana-winter-retreat, well, you are missing out on what makes us Hoosiers really tough. (Ha!)

So, a few things I would like to share: First of all, babies, babies,babies! Ideclare 2019: The Year of the PreciousNewborns!On a personal note, Kent’s oldest daughter, Sarah, gave birth to baby Janey, giving Finn a darling little sister on January 13. See photo insert from proud Grammie Elaine. On a

I could not be happier with the results! "I tried physical therapy with another group with no success at all. After being referred to ZPT by a coworker, I decided to give therapy another chance. I could not be happier with the results: I am able to run and even play basketball again.Thank you to the entire ZPT staff!" - Mitchell G. Patient Success SPOTLIGHT

ZPTnote, Emina’s due date approaches in early April, Taylor’s wife (Sam) is due in mid April, and Marissa is due in late June! Yes, indeed! Let’s please keep these wonderful ZPT team members in our thoughts and prayers as they become parents for the first time. Miracles abound!

• Smile. • Be Thankful. • Eat Your Vegetables. • Choose Kindness. • Never Give Up. • Be the Change. We would love to hear from you, to find out what YOU are doing to thrive in the winter months, so please drop us a note, call, or e-mail us at [email protected]. We look forward to hearing from you!! THREE FREE WORKSHOPS GREAT REMINDERS FOR OUR ATTITUDES: • Move Your Body. • Inspire Goodness. • Hydrate. • See Possibilities. • Sleep More, Stress Less. • Love with your Whole Heart.

FOOT & ANKLE PAIN: February 16th at 9am

KNEE PAIN SOLUTIONS: February 16th at 10am

HIP & PELVIC PAIN: March 16th at 10am

Call to register! These are our most popular workshops so don’t delay, sign up today! Call 317.873.2033, and ask for Taylor.

www.ZionsvillePT.com

More Patient Success "I was finally able to bend my knee and walk!" "My success story started the minute I walked into ZPT for the first time. Everyone was so accommodating and it made me feel right at home. Did I mention the staff was dressed up for Halloween?! Yep! Then I thought to myself, "This is going to be a fun place to rehabilitate!" I had a partial knee replacement surgery and knew the recovery was going to be long and hard. I was on crutches and couldn't bend my knee.That was about to change! The incredible team at ZPT all had a hand in my recovery. Through manual therapy and exercise, I was finally able to bend my knee and walk without assistance. I also learned the proper way to strength-train - Thank you! Who know I was doing it wrong my whole life? I can't say enough great things about ZPT. They truly work as a team to help others and make the environment a fun place to be!" - Cheryl K. "Improved my overall outlook on my health!" Elaine came to ZPT after total knee replacement surgery, and worked hard to regain her walking, balance, and her KNEE BEND! Here's what she summarized: "Before (physical therapy at ZPT), I had difficulty walking. Now, steps are easier, riding in a vehicle is better, and I can even use a step ladder comfortably. Overall, all my normal activities are much easier. My therapy sessions have improved my overall OUTLOOK on my health." - Elaine D.

Birth Boot Camp Lastchance toRegisterforBirthBootCamp ifyouarepregnant,expecting this summer and would benefit from Childbirth Education classes here at ZPT. These are comprehensive instructional classes taught by Liz Escoffery. This session begins Sunday, February 10 and classes will be held each Sunday afternoon through April 14, from 3 to 5:30 pm. To register, go to IndyFertilityCare.com. February 10th - April 14th! ALPHA STIM FOR ANXIETY, INSOMNIA & DEPRESSION Research has proven that Alpha Stim improves the sleep, calmness and clarity in those suffering with post- traumatic stress syndrome, general anxiety, insomnia and depression. ZPT has purchased units which are easily applied in the office for 20 minute treatments. The units also can be applied by a trained PT or technician for pain management, using microcurrent. The only contra-indications are pacemakers and pregnancy. This technology is not approved for billing to insurance, so the sessions are available at these prices: • For members (current or past patients at ZPT), $20 per session, buy 12, get 2 free. • For non-members, $30 per session, buy 12, get 2 free.

No-Bake Oatmeal Walnut Cookies

from The How Not to Die Cookbook, by Michael Greger, MD

INGREDIENTS • 1 ½ cups soft, pitted dates • 1 cup walnut pieces • 1 cup old-fashioned, rolled oats

• 2 Tbsp date sugar • 1Tbsp ground flaxseeds blended with

2 Tbsp warm water • 1 tsp vanilla extract • 1 tsp ground cinnamon

DIRECTIONS Line a baking sheet with parchment paper and set aside. In a food processor, combine the dates, walnuts, and oats, and process until crumbly. Add the date sugar, flax mixture, vanilla and cinnamon and process until the dough holds together. If the mixture is too dry to hold together, add a little more water, 1 Tablespoon at a time. Scoop out about 1 Tablespoon of the dough and roll it between your hands to form a ball. Repeat until all the dough is used. Arrange the balls on the prepared baking sheet, spaced liberally. Use a fork to press them down to flatten slightly and make a crisscross pattern. Refrigerate for 4 hours to firm up before serving. (I like to keep them in a sealed container in the fridge – Elaine)

PREVENTING AND REDUCING KNEE PAIN AND INJURY

Knee pain is a common ailment, but in some cases, it can be completely preventable. By practicing these helpful health tips, you can prevent developing pain or injury altogether, or at the very least you can reduce the amount of discomfort you are currently feeling: • Maintain a healthy weight. Any extra weight you carry around will cause additional strain on your knees. By keeping a healthy weight and eating right, you will ease the stress on your knees, thus decreasing your risk of developing injuries and/or osteoarthritis. • Condition and stretch. If you are an athlete, conditioning is an important part of the sport. Conditioning and stretching allow you to train your body to perform in the ways you want it to, in addition to keeping you strong and limber. It is a great way to warm up and cool down after a vigorous workout. Weak and untrained muscles are the main causes for injuries. With correct conditioning practices, you can greatly decrease your risk of getting hurt. • Know the right exercise regimen for you. It is important to understand what physical activity you need to do to stay in shape, keeping in mind any underlying conditions you may already have. For example, if you are injured or suffering from arthritis, you may have to change the way you exercise, at least until the pain or flare up subsides. Low-impact activities such as swimming or water aerobics can help keep you active while you are recovering. • See a physical therapist. If your pain persists despite your best efforts, it’s time to seek the help of a physical therapist. He or she will create a personalized treatment plan for you, based on your specific needs, aimed at providing relief and promoting healing. Physical therapists are trained SAVE THE DATES AND CALL NOW TO REGISTER: FOOT AND ANKLE PAIN : DIG YOUR HEELS IN AND HEAL Saturday, February 16, at 9:00 a.m. Presented by Emina Alicusic-Karic, DPT This workshop is for those who have difficulty walking or running due to foot or ankle pain, or past injuries. Come to this interactive workshop to experience self-testing, balance checks, and answers to questions you may have regarding the best approach for regaining your balance, walking skills or running speed. KNEE PAIN SOLUTIONS: YOU NEED YOUR KNEES TO MOVE! Saturday, February 16, at 10:00 a.m. Presented by Marissa Barbee, DPT This workshop is for those who have injured their knees, those who are considering knee surgery or injections, and those who are dealing symptoms of knee joint arthritis, such as painful and limited walking, restricted knee joint motion, or difficulty squatting. We will provide interactive experiences to help you with self-testing your knees for strength and flexibility as well as ideas for decreasing pain while healing or dealing with knee issues.

to treat you for pain in natural and noninvasive ways, providing safe and comfortable forms of treatment. At Zionsville Physical Therapy, our team is dedicated to helping you reach your physical goals. Schedule a consultation with one of our physical therapists today, and get started on the first steps toward long-lasting knee pain relief!

Announcing 3 Free Workshops

HIP AND PELVIC PAIN: Saturday, March 16, at 10:00 a.m. Presented by Marissa Barbee, DPT, and Elaine Morrison, PT Come to this interactive workshop to examine the common causes for hip and pelvic pain, especially pain with walking, running, prolonged sitting and driving. If you are limiting your activities due to hip issues, come for screening tests and instructions to find out if your hula hoop days are over, or if you can indeed make a come-back! ALL WORKSHOPS REQUIRE REGISTRATION, as seating is limited! 317.873.2033

CALL TODAY! 317.873.2033

www.ZionsvillePT.com