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About The nugget. (Sisters, Or.) 1994-current | View Entire Issue (April 19, 2017)
14 Wednesday, April 19, 2017 The Nugget Newspaper, Sisters, Oregon Fit For Sisters Andrew Luscutoff Columnist Knee pain Tales of knee pain and the reasons why someone shouldn’t exercise, is a dia- logue that happens among all walks of people. Knee injury and pain con- stitutes a large proportion of orthopedic conditions. In fact the No. 3 orthopedic treat- ment is for knee meniscus pain. Knee pain is nagging, uncomfortable, and disheart- ening for those who can no longer do the things they enjoy. But the “can’t do” attitude isn’t helping correct your knee pain. Sudden onset intense knee pain can be attributed to a specific movement, fall, twist etc. This type of pain needs to be taken very cautiously. This is when rest is prescribed because tissue damage can occur; ignoring the swelling and intense pain will make things worse. You will undoubtedly know if they fall into these circumstances. The achy soreness that comes about with increased activity, or perhaps the pres- sure and pinching feeling in certain movements can all be looked at as an opportunity to tune the knees up, to avoid further problems down the road. Below are some exam- ples and ways to remedy that kind of knee pain: Pain on the outside of the knee, also known as runner’s knee, is a condition often of imbalanced quadriceps muscles and a tight outer structure called the IT band. It is also common for this to result from inadequate hip/ knee angles. All of these can (and should) be corrected with exercise. Evaluate the tightness on the outer edge of the thigh by leaning from the side into the wall without bend- ing the back laterally. Does the outer hip and side of the thigh feel tight? Try stretch- ing this. Next, squat down and observe knee tracking (the path the knees take). Do they stay over the toes, or come inside the big toe as you squat in front of the mir- ror? If they’re falling in, hip exercises will help. A simple exercise is a side-lying leg lift done with a resistance band placed around the knee. Next is pain in front of the knee, also known as jumper’s knee. This typically mani- fests itself in the front of the knee, below the kneecap. It is often found in athletes who jump and land a lot, stressing the patellar tendon. In many, it is a form of improper knee flexion or imbalanced thigh to hip activation while squat- ting. A simple test: Squat down facing to the side of a mirror. Are the knees being pushed out in front of the body beyond the toes? This is a tell-tale sign. To work on this, first learn how to squat with the hips sitting back and the weight balanced on the feet. If you raise up on their toes in a squat, ankle mobil- ity will help your movement improve. Also, work on tak- ing the load away from the front of the thigh by strength- ening hamstrings and glutes. A back-lying, knee-bent, feet-on-the-floor hip exten- sion is a great place to start. And then there is gen- eral joint pain and stiffness. While many people elect to forgo exercise due to arthri- tis or joint inflammation, this isn’t always the best option. ISTOCKPHOTO.COM/M-GUCCI A lot of knee pain can be corrected with exercise. Harvard Medical School published a statement extol- ling the virtues of exercis- ing for easing arthritic pain. This is because the synovial fluid in the knee is stimulated with an increase in activity. This fluid reduces friction between cartilage in the knee joint. Another good reason to stick with exercise is that a healthy muscular system will also promote a more stable skeletal structure, particu- larly at the joints. A joint held in a tighter position is going to have bet- ter structural integrity, and less painful shifting. Starting with walking is a good idea, but also use leg exercises with proper form to build up the surrounding muscles. Sit-to-stand is a good begin- ner exercise. Stand in front of a chair, feet just wider than the hips, slightly pointing the toes out. With arms in front of the body sit the butt back toward the chair and begin to bend the knee. Slowly lower to a seated position then press back up into a stand. Wi t h a p r o a c t i v e approach, managing knee pain doesn’t have to mean giving up activities or exer- cise. With proper care, pain can be reduced. Constraints and challenges are a part of life. It should be noted that knee pain might improve, but mitigation cannot not assured. For more informa- tion contact Andrew@sisters athleticclub.com. Advantage Dental The mouth is the body’s gateway to health. It plays a vital part in maintaining our body’s overall health. A healthy mouth is a build- ing block to a healthy life. If our mouths are in pain we often choose to limit our intake to softer foods and hide our smiles. This often leads to dietary choices that are less than ideal. At Advantage Dental we are focused on provid- ing quality dental care that helps to ensure your mouth stays functioning at its best. Don’t wait until you have a problem to see the dentist. Because a healthy mouth is so important, Advantage will do a screening exam at no cost. The costs do not start until you and Advantage’s doctor determine and decide something needs to be done to keep your mouth healthy. Come in today to schedule for an exam to dis- cuss how we can keep you on track to maintain/ achieve your optimal health. Right Step Orthotics COMFORT…FROM THE GROUND UP Ski • Bike • Hike • Run Back-Pain Foot-Pain & Bunions 541-636-0855 — Free Consultation — It’s spring — you want to be out on the trail. Get in step with Right Step Orthotics. Your feet are the foundation of all your physi- cal activities — and getting them into shape is not necessarily as expensive or complicated as you think. As you hit the trail to hike Sisters Country, first make sure your footgear is right for you — and still in shape to tackle the woods and moun- tains. Poorly fitting or worn hiking boots can leave you uncomfortable or worse — injured — instead of out there enjoying the backcountry. John Neal will give you a free evaluation. Right Step Orthotics are custom fitted and manufactured to exactly meet your needs. They are an investment in your good health that will serve you for years. And if you have orthotics that serve you well but are getting kind of ratty, Right Step Orthotics can often refurbish them for you.