Regional PT_3 Powerful Steps to Stronger Hips and Knees

Regional PT_3 Powerful Steps to Stronger Hips and Knees

POWERFUL STEPS TO STRONGER HIPS AND KNEES You can strengthen your hips and knees at any age

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, shopping 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, your joints need attention to maintain a healthy state. Here are easy ways for you to take care of your knees, avoiding arthritis and other joint problems: 1. Stretch your hamstrings, quadriceps and adductor muscles each day. By keeping these muscles flexible, the forces on your knee joints can be balanced, allowing your joint to bend, rotate and for your patella (kneecap) to track properly. 2. Keep the muscles around your hips and knees strong. Especially the gluteals and quadriceps muscles. Studies show that those adults, especially over 55 who have stronger gluteals and quadriceps, tend to have

less back 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 more low-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 check up is especially important. If your attention is on that sore knee, then it is time you call 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 knees.

You Don’t Need A Prescription! In the state of Oklahoma you can seek physical therapy first, without a physician referral, to get the help you need quickly! www.regionalpt.com

Feel Better

Exercise Essential Foam Roller prior to stretch: Start on your side with a foam roll under your bottom thigh. Next, using your arms and unaffected leg, roll up and down the foam roll along your lateral thigh. Do this for up to 2 minutes. Standing Iliotibial band stretch: Stand next to your kitch- en counter with your leg to be stretched behind your sup- port leg. Lean into the hip or leg you are stretching while reaching to your opposite side. Hold each stretch for 20 seconds and a total of 5 repetitions. Sidelying Iliotibial band stretch: Lie on the opposite side you are wanting to stretch. Put top leg behind you and lower to the floor. Hold for 20-30 seconds repeat 5 times.

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Regional Physical The

To Attend Our 10 th Annu “Kid’s Are Th Saturday, August 10 th 201 9309 East Reno Avenue,

Reserve your Tickets:

To purchase tickets call us https://chacha4childr Proceeds to benefit T Must be 21 to attend. Dinner

www.regionalpt.com This charitable event is designed to bring the community together to DINE, DANCE, AND DONATE!

“Because of Physical Therapy, I can... tip toe pain free!”

rapy, Inc. Invites You!

l Cha Cha for Children Reel Stars” 9 7:00pm - 10:30pm Midwest City, OK 73130

Thank You To Our SPONSORS

ickets today! $25.00

t (405) 732-3353 or go to n10.eventbrite.com he Children’s Center and drinks will be provided.