Knee Pain: Two Ways to Get Dramatic Results

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Dr. Grace Walker, physical and occupational therapist, shares that patients seen for knee injuries find dramatic results by a few life style changes. Research shows that knee injury patients who utilize physical therapy, along with these tips listed below, find greater, longer lasting relief.

stock-photo-81368917-runner-touching-painful-knee-athlete-runner-training-accident

  • Be conscious of your footwear

    • Women might love the look of those high-heels, and men the comfort of sandals, however these types of shoes are just as unsupportive as they look. One wrong step in heels or sandals could be disastrous, not only for the ankle, but the knee as well. The same misstep in ergonomic footwear, may be correctable and more forgiving on the knee. Women should also know that “the higher the heel, the more the knee will bend when the foot hits the floor. This put a lot of strain on the knee joint, especially for women who are overweight.”  (Christensen 1)
  • Maintain a healthy body weight

    • Overweight men are five times more likely (and women four times more likely) to experience knee osteoarthritis. Research shows that a “loss of at least 10% of body weight is associated with moderate to large clinical improvements in joint pain.(Asay 1)

To see the second part of this article, “Three areas of exercise to reduce knee pain”  featured on our blogger website, click the link.

At Walker Physical Therapy and Pain Center, we have the ability to help address all of the potential variables that may be causing knee pain. We look at the “whole person” when treating knee pain to provide insights as to why one might be experiencing excess strain on their knees but also in the hip, ankles and even a weak “Core”. We also look at our patients Body Mass Index as well as the daily activities demand.

We come up with personalized programs for each patient to provide results in a fun and healing environment. Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert and caring physical therapist!

1111 W. Town and Country Rd. Ste. 1

Orange, CA92868

Phone: 714-997-5518

References:
Christensen. Ann Rheum Dis. 2007 Apr; 66(4): 433–439. PMCID: PMC1856062. Effect of weight reduction in obese patients diagnosed with knee osteoarthritis: a systematic review and meta‐analysis
Asay JL, Favre J, Titchenal MR, et al. Effects of high heel wear and increased weight on the knee during walking. Journal of Orthopaedic Research. 2014.
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Knee Arthritis: What is it, and what can I do?- 3 Vital Stretches. Part 2 of 4.

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Welcome to part two of our knee arthritis segment! We will be covering three stretches to gain flexibility.

To view Knee Arthritis: What is it, and what can I do? 3 Starter Exercises for Knee Arthritis. Part 1 of 3. click the link.

Dr. Grace Walker, Physical and Occupational therapist, has helped countless patients with arthritis over the last 30 years. If you’ve been diagnosed with arthritis,  keep reading to find out some simple things you can do at home to relieve pain.

Here three stretches for increasing knee flexibility. Stretches might be uncomfortable but should never be painful. If pain occurs, schedule an evaluation with one of our professional physical therapists.

Male athlete lying on the ground and suffering a tibia fracture. Grabbing his painful leg with two hands.

 

  1. Seated leg cross stretch- targets the entire leg, especially the quadriceps.
  • Cross your ankles over while contracting the thighs.
  • Hold for 10-30 seconds.
  • Switch sides.
  • Repeat 4 times on each side.

 

  1. Quadriceps stretch– targets quadriceps.
  • Lie down on your stomach.
  • Place right forearm in front for support.
  • Bend your left knee and grab the ankle or shin with left hand.
  • Gently lift your knee off the floor until you feel a slight stretch.
  • Hold for a count of fire, repeating alternative sides a few times.
  • Switch sides.

 

  1. Hamstrings Stretch– targets hamstrings.
  • Lie down on your back with your legs extended.
  • Bend the right knee and grab the back of the thigh with both hands.
  • Gently pull the leg towards your chest.
  • Straighten this leg toward the ceiling, or as much as possible.
  • Repeat on both legs, 10 times each leg.

 

 

At Walker Physical Therapy and Pain Center, we have the ability to help address all of the potential variables that may be causing knee pain. We look at the “whole person” when treating knee pain to provide insights as to why one might be experiencing excess strain on  their knees, but also in the hips, ankles and even a weak “Core”. We also look at our patients Body Mass Index as well as the daily activities demand.

We come up with personalized programs for each patient to provide results in a fun and healing environment. Call us at (710) 997-5518 if you would like to discuss out program in detail.

 

Check back in for our next installment! Knee Arthritis: 3 Low-Impact Knee Exercises. Part 3 of 4.

 

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Physical Therapy- a keystone of low back pain care.

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Dr. Grace Walker, physical & occupational therapist and nutritionist shares findings from the American Academy of Orthopaedic Manual Physical Therapy.

The American Pain Society released the second part of a practice guideline for the management of low back pain.

The scientific review concluded that most invasive interventions, including spinal joint injections, radiofrequency denervation, and intradiscal electrothermal therapy demonstrated no evidence of effectiveness.

Chiropractor“The expert panel reaffirms its previous recommendation that all low-back pain patients stay active and talk honestly with their physicians about self care and other interventions. “In general, non-invasive therapies supported by evidence showing benefits should be tried before considering interventional therapies or surgery,” said Dr. Roger Chou.” Physical therapy, including spinal manipulation and exercise, was noted as a centerpiece component of effective low back pain care by the panel’s 2007 study.

 “The key in chronic low back pain is avoiding too much medicine. There is no magic bullet, but a combination of hands-on care and an active exercise offer the best solution.”-Timothy W. Flynn PT, PhD, President of the American Academy of Orthopaedic Manual Physical Therapists

Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert physical therapist!

(714) 997-5518

Walker Physical Therapy and Pain Center

1111 W. Town & Country Rd. Ste.1

Orange, CA 92868

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Worplace Ergonomics- Monitors: More Important Than You May Think! Part 3 of 4

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businesswoman working on laptop with neck pain

Dr. Grace Walker, physical and occupational therapist, shares tips on how to design an ergonomic workspace! This is a four part series, today being part 3 of 4. We will be looking at the ergonomic placement and utilization of your computer monitor.

Finding the correct monitor and placing it in the proper position helps reduce exposure to forceful exertions and awkward postures. On top of easing shoulder and neck tension, this helps to prevent other adverse effects such as excessive fatigue and eye strain.

Here are four quick tips to keep in mind when selecting and positioning your computer monitor.

  1. Put your monitor directly in front of you and at least 20 inches away. Viewing distances that are too long can cause you to lean forward and strain to see small text. Distances that are too short may require you to sit in awkward positions to be able to read correctly.
  2. Position the monitor so the top line is at or below eye level. A quick solution for raising the monitor is either a new monitor stand or a stack of wide, heavy books. A display screen that is too high or low will cause you to work with your head, neck or back in awkward positions.
  3. Place your monitor perpendicular to any windows to prevent eye stain due to a glare on the screen. Eye strain can eventually lead to neck and shoulder stain from leaning in to see past glare.
  4. Laptops and tablets are the least ergonomic form of computing! The benefits of using a desktop computer include the ability to adjust the height and distance of the monitor and space computer components, such as the keyboard and mouse, away from each other. Use laptops and tablets only when you must.

At Walker Physical Therapy and Pain Center, we have the ability to address all of the potential variables that may be causing pain related to lack of ergonomic support and repetitive motion injuries that may occur at home or in the workplace. We specialize in working to find the root cause of your ailments, and correcting them.

We come up with personalized programs for each patient to provide results in a fun and healing environment that is affordable. Call Walker Physical Therapy and Pain Center to schedule an appointment with an expert and caring physical therapist!

1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

Phone: (714) 997-5518

http://walkerpt.com

 

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Damp days, blankets and joint pain from arthritis

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Grace Walker, physical and occupational therapist and nutritionist wants you to know what you can do to ease your joint pain from arthritis in cold weather…. (even if it may not really be the weather causing the pain.)

Maisha Rumelia Rahman from The Daily Star states that,joints

There is no conclusive scientific evidence to support that fact. Some studies have found little or no link between weather and joint pain, while others have found a strong relation between cold, damp days and arthritic flare-ups.

Regardless of how the pain got there, Grace Walker, director of Walker Physical Therapy and Pain Center approves of these tips from the Daily Star, to tame the pain:

Stay warm.  This may sound like a no-brainer but dress up in layers, keep your home warm and warm up the car before you get in to ease pain related to cold weather. Add extra layers over knees and legs so that you can remove them or put them on.

Eat healthy and stay hydrated  Load up on foods rich in –

Omega-3 fatty acids: These can be found in fish and nuts and may help as they seem to reduce the level of inflammation.

Vitamin K: Make your meals greener with fresh spinach and cabbage, which are abundant in winter, to take advantage of their soothing properties.

Vitamin C: Add color to your diet with juicy winter oranges and tomatoes to help prevent painful cartilage loss that comes with arthritis.

Vitamin D: Low levels of vitamin D play a role in how sensitive you are to arthritis pain. Vitamin D deficiency also increases the risk for osteoporosis. Get your daily vitamin D fix from cheese, milk and healthy cereals.

Also make sure to drink enough water as even mild dehydration may make you more sensitive to pain.

Keep moving.  One of the obvious reasons why cold weather may cause joint pain is that people are less likely to work out when it’s really cold. Though your duvet may seem too comfortable to get out of, try to go on your morning walks as exercise helps lubricate joints and prevent pain.

If you feel that it is too cold outside, bring your workout indoors. However, do not overdo it! Choose low impact exercises which are easy on joints and can enhance your range of motion, like yoga or tai-chi. Lifting weights may help as well because it builds joint-supporting muscles.

This applies throughout the year – if you are overweight, try to shed a few pounds. The pain and effort you put into losing weight will go a long way in reducing joint pain.

Pamper yourself.  Finally, some good news after all that talk about eating healthy and tedious work-outs! According to the Arthritis Foundation, warm baths can soothe joints. Also consider indulging yourself in a massage to relieve pain in muscles surrounding the joints.

(Rahman M. , 2016)

Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert physical therapist.

714-997-5518

1111 W. Town & Country Rd. Ste. 1

Orange, Ca 92868

 

To read the entire article, click here

 

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Dr. Grace Walker,Physical and Occupational Therapist uses Trigger Point Therapy

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Dr. Grace Walker, a physical and occupational therapist and nutritionist is the director of Walker Physical Therapy & Pain Center in Orange County, California. She holds doctoral degrees in both physical and occupational therapy from the Rocky Mountain University of Health Professions.

In her work as an occupational and a physical therapist, Dr. Grace Walker routinely uses pressure point release techniques (Trigger Point Therapy). Pressure point release techniques provide that gentle but firm pressure  on these points and can help to relieve pain and inflammation.

 A common cause of persistent and strange aches and pains that usually go under-diagnosed are pressure points , or muscle knots. Most of these trigger points (TrPs) are common and, on condition that you are educated on where each trigger point is, they can be massaged at home! These TrPs are the most useful and satisfying areas to apply pressure to muscle.

Even without symptoms, pressure point techniques on these muscles is still important since they usually harbor latent pressure points— points not obvious until they are pressed. These are also normally responsible for stiffness, vague discomfort, and aching.

For an appointment with an expert physical therapist call Walker Physical Therapy and Pain Center at 714-997-5518.

 

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