Physical Therapy Can Help You Resolve Unwanted Knee Pain
Knee pain is a common complaint that affects people of all ages, often hindering their ability to perform everyday activities and enjoy a high quality of life. Whether resulting from injury, arthritis, or overuse, knee pain can be debilitating.
Fortunately, physical therapy at ARC Physical Therapy offers hope for those seeking relief. This article shares the journey of Alex, a 40-year-old marathon runner, who found relief from persistent knee pain through the expert care of our skilled therapists.
The Onset of Pain
Alex’s passion for running was undeniable. Completing several marathons each year, he was no stranger to the physical demands of long-distance running. Unfortunately, Alex began experiencing sharp pains in his right knee, particularly during and after runs. Initially dismissing it as regular wear and tear, he soon realized the pain was not subsiding but worsening with time.
Seeking Help:
After several weeks of persistent pain, Alex knew he needed professional help. His search for a solution led him to ARC Physical Therapy, known for our team of experienced physical therapists specializing in sports injuries. From the moment he walked in, Alex felt a sense of hope. The clinic’s approach was about alleviating pain, understanding its root cause, and preventing future issues.
The Physical Therapy Journey Begins
Alex’s journey began with a comprehensive assessment that included a detailed discussion of his running habits, knee pain history, and a physical examination to assess his knee’s strength, flexibility, and alignment.
Our clinic’s expertise in sports injuries came to the forefront with a detailed analysis of Alex’s running gait. His therapist identified several inefficiencies in his running form contributing to his knee pain.
His therapist determined Alex was dealing with patellofemoral pain syndrome (PFPS), a common issue among runners characterized by pain around the kneecap. His therapist explained that Alex’s pain was likely due to a combination of overuse, improper running technique, and muscular imbalances.
Tailored Treatment Plan
Understanding the specifics of Alex’s condition, the therapist devised a personalized treatment plan. The multifaceted plan addressed Alex’s knee pain symptoms and underlying causes.
Manual Therapy
Alex’s treatment started with manual therapy. His therapists used hands-on techniques to free up restrictions and tension in the soft tissues around his knee. This approach helped reduce Alex’s pain and increase his range of motion, setting a solid foundation for further therapeutic interventions.
Strengthening Exercises
Recognizing the importance of muscular support for knee stability, Alex was guided through a series of strengthening exercises focused on building up the muscles around his knee, particularly the quadriceps and hamstrings. These exercises were designed to absorb shock more effectively, reduce the burden on his knee during runs, and prevent future injuries.
Motor Control Exercises
To address any dysfunctional movement patterns contributing to Alex’s knee pain, the therapists introduced motor control exercises. These exercises aimed to correct his movement patterns, ensuring that he adopted more efficient movement strategies during running and daily activities, thereby reducing strain on his knee.
Education and Preventive Strategies
Beyond immediate treatment, education played a vital role in Alex’s therapy. He learned the importance of proper footwear, adequate warm-up and cool-down routines, and strategies to gradually increase running distances without overloading the knees.
The Road to Recovery
Alex’s dedication to physical therapy paid off as he noticed a significant reduction in knee pain, improved running efficiency, and a newfound awareness of protecting his knees from injury. The holistic approach at ARC Physical Therapy addressed Alex’s pain and equipped him with the knowledge and tools to maintain knee health in the long run.
But Alex’s journey was about more than just overcoming knee pain. It was a transformative experience that reshaped his relationship with running. He emerged from physical therapy as a runner and an informed athlete, mindful of his body’s signals and the importance of balance in training.
Conclusion: A Testament to the Power of Physical Therapy
Alex’s story is a testament to the effectiveness of physical therapy in resolving unwanted knee pain. At ARC Physical Therapy, the combination of expert assessment, personalized treatment, and a commitment to patient education proved to be a winning strategy.
Alex’s journey offers hope and inspiration for anyone struggling with knee pain. If you’re dealing with knee pain, call our team and schedule a consultation today!
Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7661565/, https://pubmed.ncbi.nlm.nih.gov/32161824/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6829001/
Debunking the Myth That Running Causes Osteoarthritis
Osteoarthritis (OA) is a degenerative joint disease characterized by the breakdown of cartilage in the joints, leading to pain, stiffness, and impaired mobility. While there is a common misconception that running contributes to the development of OA, numerous studies have shown this to be a myth.
Running has various health benefits, including improved cardiovascular fitness and weight management, which support joint health. In addition, movement, including running, helps keep the cartilage in the knee healthy.
Research has highlighted other factors that are contributors to the development of knee OA:
- Age: Aging is the most significant risk factor for OA. As individuals age, the cartilage in their joints naturally undergoes wear and tear, making them more susceptible to degeneration.
- Genetics: Genetic factors play a crucial role in determining an individual’s susceptibility to OA. Certain genetic variations have been associated with an increased risk of developing OA in various joints, including the knee.
- Previous joint injuries: Previous knee injuries, such as ligament or meniscus tears, can predispose individuals to OA later in life. The trauma from these injuries can accelerate the degenerative process in the affected joint.
- Obesity: Excess body weight places additional stress on the knee joints, leading to accelerated cartilage breakdown and an increased risk of developing OA. Maintaining a healthy weight through regular exercise and a balanced diet can help reduce the risk of OA.
- Joint misalignment or instability: Abnormalities in joint structure or function, such as malalignment or instability, can lead to uneven distribution of forces within the knee joint, contributing to cartilage degeneration and OA development.
The bottom line is that running does not cause knee OA. At ARC Physical Therapy, our therapists understand the risk factors associated with knee arthritis and will provide programs to preserve your joint health and reduce the burden of OA so you can keep running!
Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9983113/, https://pubmed.ncbi.nlm.nih.gov/27519678/
Contact ARC Physical Therapy To Schedule An Appointment
We will work with you at ARC Physical Therapy to accommodate your needs by providing the most advanced rehabilitation strategies and injury prevention programming.
For more information, contact us today!
Exercise of the Month
Thoracic Mobility Exercise
For this exercise, you will need a rolled-up towel or something of similar size. Place it on the ground and lie back over it with your hands clasped behind your head. Gently arch your upper back over the towel to stretch your chest and improve the mobility of your thoracic spine. Thoracic spine and rib mobility are vital for proper body mechanics, this exercise is especially beneficial for throwers, golfers, and tennis or pickleball players.
Explore Fitness Options at The
Medical Gym at ARC!
The Medical Gym at ARC offers a variety of workshops, small group training, one-on-one sessions, and monthly membership options!
Check out our current schedule with more to come — and lots of fun!
Upcoming Workshops & Events
Building Better Balance
Saturday, March 14th — 10:30 AM
Yoga for Pelvic Floor
Saturday, March 28th — 10:30 AM
Managing Menopause
Saturday, April 25th — 10:30 AM
Women’s Beginning Strength Training
Saturday, May 30th — 10:30 AM
For more information, contact Alex Bohnstedt,
exercise physiologist, at 630-323-8646 or by
email at abohnstedt@arc-rehab.com
May Wellness Classes at ARC
Flow Yoga
Build strength and flexibility, as well as improve balance and mindfulness. Great for those with no yoga experience, or getting back to yoga after an absence or injury. You should be able to get up and down from the floor. You can pay per class if you are unable to attend all four sessions.
- When: Saturday’s May 2nd, 9th, 30th
9:00 – 10:00 AM - Where: ARC Physical Therapy
- Price: $20 a class
Questions?
Ask your PT, the front desk, or email abohnstedt@arc-rehab.com
Building Better Balance
Join Valerie Paluszak, PT, for this fun balance class. We will improve your strength, stability, and coordination. Learn facts about how we lose our balance and what we can do to maintain it. Perfect for anyone concerned about falls or interested in improving balance.
- When: Saturday May 30th
10:30 AM (60 min) - Where: ARC Physical Therapy
- Price: Call for details
Register Today
Call 630-323-8646
Beginners Strength Training for Women
The focus of this workshop is functional longevity – building the physical capability to maintain independence and build vitality. Designed to combat age-related muscle loss and improve bone density. The focus is on prioritizing proper form and making modifications for any injuries.
- When: Saturday May 30th
10:30 AM (60 min) - Where: ARC Physical Therapy
- Price: $20 Members / $25 Non-Members
Register Today
Call 630-320-2871
Recipe of the Month: Garlic Prawns (Shrimp)
The flavour of these prawns when you cook with garlic, butter and a squeeze of lemon is just incredible. Simple, easy and delicious.
For the lime crema:
- 500g / 1lb prawns (shrimp) , peeled and deveined, tail on (unpeeled weight 1kg/2lb)
- 1/2 tsp cooking/kosher salt
- 1/2 tsp black pepper
- 3 tbsp extra virgin olive oil (separated)
- 3 tsp finely minced garlic cloves
For the mango salsa:
- 40g / 3 tbsp unsalted butter , cut into 1.5cm / 1/2″ cubes
- 1/4 cup chardonnay or other dry white wine
- 1 tbsp lemon juice
- 1 tbsp parsley, finely chopped (garnish)
For the halibut:
- Lemon wedges
- Bread for mopping!
To assemble the tacos:
Marinade: Place the prawns, 1 tablespoon olive oil and pepper in bowl. Gently toss then set aside for 20 minutes (no longer else the prawns will sweat from the salt),.
Cooking
Serve: Transfer the prawns and all the butter sauce onto a serving plate. Serve with extra lemon wedges. Bread for mopping is essential – try this simple Crusty Artisan Bread!
Sear in batches: Heat 1 tablespoon olive oil in a large non-stick frying pan over high heat. Place half the prawns in the pan then sear each side for just 45 seconds, using tongs to turn.
Remove & repeat: Remove prawns onto a plate, heat the last 1 tablespoon of oil and cook each side for 45 seconds.
Return first batch of prawns back into pan.
Garlic – Add garlic then stir for 30 seconds.
Add wine – it will sizzle and be steamy! Stir, scraping the bottom of the pan, until wine mostly evaporates – around 30 seconds.
Butter & lemon: Scatter butter across pan, add lemon juice. Swirl butter around the pan until it melts, then toss through the parsley.
Let’s Get You Better ASAP!
Don’t let pain dictate your life. Take the first step towards reclaiming your mobility and well-being with our expert support. Start your journey to a healthier you today.
