Why Do I Have Poor Posture & How Can I Fix It?

Why Do I Have Poor Posture & How Can I Fix It?

Why Do I Have Poor Posture & How Can I Fix It

Do you catch yourself slouching frequently?

Do those last couple hours of the school or workday leave you hunched over and ready to leave? If you or your child are at a desk for extended periods of the day, it is important to make sure your posture is okay. In our era of virtual learning, teaching, and working from home we are constantly on smart phones, tablets, and computers. We often put our necks and backs in positions of prolonged stress. Over time, this contributes to increased stress to our vertebrae, discs and muscles supporting the spine. If you are experiencing aches and pains, especially in your neck or back, numbness into the arms or legs, or stiffness getting up from the chair, poor posture is to blame. Fortunately, posture can be improved with the help of physical therapy. Contact Panetta Physical Therapy today to learn more about how we can improve your posture and lead a pain-free, active life! How did my posture become poor? Posture changes occur over time and most people don’t pay attention to them until they notice aches and pains. Often, we become so wrapped up in whatever tasks we are doing that we forget to think about the way our bodies are positioned.
According to the American Physical Therapy Association, “posture is the alignment and positioning of the body in relation to gravity, center is designed to align perfectly, to allow for proper movement of the muscles, breathing, and blood circulation. If poor posture continues, it can eventually lead to chronic conditions as you age.
But I exercise – shouldn’t this help? Even if you exercise regularly, it is possible that there are still a few weak muscles contributing to your posture that you may not even realize. Improper posture isn’t due to laziness or apathy; rather, it has something to do with a physical weakness within our bodies. We slouch and slump when we feel drained because our bodies (quite literally) get tired of holding us up. Poor posture leads to; Excessive strain on your joints, muscles, tendons, and ligaments. It also weakens many of the core muscles that are needed to keep you upright and healthy. How children hold their bodies can impact their growth, development, confidence, and mood. Healthy Posture Can; Prevent muscle soreness and back pain. Prevent abnormal bone growth. Help Improve breathing. Increase energy. Increase Concentration, and Boost Confidence, General tips. Keep your muscles loose by taking breaks every 30- 45 minutes. Do not use the computer while on the couch or in bed. Give children praise when their posture is good. Taking even a small amount of time to stand up & do our “posture corrective” exercises can highly improve your posture. Click on the link to see the top 3 suggested break time exercises for a quick full body reset & super charge! Proper Ergonomic Setup. Make sure that you are at a proper height with your desk chair and computer, so you don’t have to slouch or lean forward. Child sized furniture may make it easier for your child to have good posture. Adjust the monitor so it is at eye level and place the keyboard close to your body. Sit upright, place your feet flat on the floor, and try not to cross your legs. Make sure there is a small gap between the back of your knees and the chair. Having a chair with strong back support and padding is also recommended for making your upright position more comfortable. These simple steps can help tremendously with your overall posture. If you have tried these suggestions, and still experience neck or back pain, radiating pain into your arms or legs, or pain and stiffness of HELP.

What Can Physical Therapy Do For Me?

Physical therapy is a great way to regain normal posture. Our physical therapists are experts in movement, and they are great resources to have when trying to achieve your physical performance goals. They will aid you in the improvement of your balance, stability, flexibility, and mobility, all of which will positively affect your posture.

At your initial evaluation, your physical therapist will perform functional testing in order to identify which weakened areas of your body are causing your back pain. Afterward, they will create a customized treatment plan, tailored to your specific needs. This will all focus on improving your posture, increasing strength, and (most importantly) relieving pain. Treatment plans typically include manual therapy and targeted exercises to alleviate pain and regain proper function. In fact, in a study published by the National Institutes of Health, exercise for postural improvement was proven to be successful, both in enhancing posture and improving pain among patients. Titled, “Effect of an exercise program for posture correction on musculoskeletal pain,” this study followed 88 patients through their exercise program.

By simply incorporating 20 exercise sessions into their daily schedule 3 times a week for 8 weeks, these patients reported: “lower [pain levels] after the exercise program than before the program, and significant differences in pain levels were noted in the shoulders, middle back, and lower back.” Results also concluded significant improvement in posture, especially during sedentary work

 

How can I get started? If you are experiencing back pain, your posture may be to blame. Fortunately, Panetta Physical Therapy is ready to help you begin your journey toward long-lasting pain relief. Find out for yourself why physical therapy is one of the most effective ways to address your posture issues and corresponding back pain, so you can start on the road to recovery. Contact our office today to schedule a consultation, and figure out how physical therapy can help make you “posture perfect!”

Excercise essentials slouching

Exercise Essentials

Reset And Supercharge Your Posture While Working From Home

INSTRUCTIONS:
1. Open your smart phone to the camera app
2. Center the QR code above in the frame (this will take you directly to our Youtube Page)
3. Enjoy the exercises!

Staff Spotlight

Karen graduated from Ithaca College with a Bachelor’s of Science in Physical Therapy in 1990. By the time Karen was in high school she knew that she wanted to be a Physical Therapist. As a gymnast, she became fascinated with human movement and her interest and passion for helping people retrain their bodies to move better was born. For 30 years, Karen has assisted patient’s to help improve their mobility and to help them get back to doing what they love. As Chief Operating Officer of Panetta Physical Therapy she is responsible for patient care, supervision of clinical staff, training and maintaining quality of care. She continues her education in the areas of manual therapy and functional/ sports rehabilitation and recently became a Certified Orthopedic Manual Therapist. In addition to patient care, Karen is highly trained in Electrodiagnostic Testing (NCV/EMG testing) and musculoskeletal Ultrasound imaging (MSKUS). She enjoys utilizing these skills, on and off site, to help establish the correct diagnosis, leading to the most effective treatment approach for the patient. She earned her board certification in Clinical Electrophysiology from the American Board of Physical Therapy Specialties in 2016.

KAREN ECKARDT, PT, ECS, COMT PHYSICAL THERAPIST, COO, & QUALITY ASSURANCE DIRECTOR

Learn more about Infrared Light Therapy by clicking on the link
below, or scanning the QR Code:
https://www.anodynetherapy.com/what-is-anodyne.

What are our patients are saying forever lose your deductible

What Are our Patients saying

The therapy allowed more movement and I regained mobility and strength!

“I was in pain when I first came to Panetta. The therapy allowed more movement and I regained mobility and strength. After fifteen visits, I can reach higher than before and have much less pain.” – Thomas G.

Healthy Recipe: Spaghetti Squash Alfredo

INGREDIENTS
• 4 lb. spaghetti squash
• 1/4 tsp. salt
• 1/4 tsp. pepper
• 1 c. half and half
• 3 tbsp. butter
• 1 c. Parmesan cheese

INSTRUCTIONS
Scoop out and discard seeds from spaghetti squash halves. Prick outsides all over with a sharp knife; season insides with
1/4 teaspoon with each salt and pepper. Microwave, cut sides down, on a large microwave-safe plate on high 10 minutes or until tender. Meanwhile, in a small saucepan, heat half-and-half and butter to simmering on medium-low; simmer 5 minutes, or until reduced slightly, then whisk in finely grated Parmesan cheese. With a fork, scrape the flesh of each squash half to separate into strands, leaving a 1/2-inch border on sides; divide sauce among halves and top each with 2 tablespoons shredded mozzarella cheese. Broil 1 to 2 minutes or until bubbly and browned in spots. Optional: Serve with a green salad.
Source: https://www.countryliving.com/food-drinks/recipes/a33054/spaghetti-squash-alfredo-recipe-ghk1114/

Healthy Recipe Spaghetti Squash Alfredo
free workshop

FREE WORK SHOPS
Learn to Manage Pain Without Medications, Injections, or Surgery! Panetta PT workshops are free, hour-long seminars, hosted in our Ronkonkoma office twice a month. Use the camera app on your smartphone to scan the QR code below and see all of our upcoming workshops:

qr 9

WWW.PANETTAPT.COM

Act Now Or Forever Lose Your Deductible

Act Now Or Forever Lose Your Deductible

Act Now Or Forever Lose Your Deductible

The end of 2020 is fast approaching. In the health insurance world, that means it’s almost time for deductibles to renew. Your deductible is the amount of money that you must pay out-of-pocket for treatment before your insurance pays for your medical services.
Panetta PT has a few questions for you…
• Did you have an expensive surgery this year?
• Are you on a family insurance plan?
• Have you had to use your insurance more than expected this year, possibly as a result of COVID-19?
• Feeling aches and pains?
• Need to get back into shape? If you answered yes to any of these questions, guess what? You are much more likely to have a $0 balance remaining on your out-of-pocket expenses. This is great news for you because it means the cost of physical therapy could be minimal or completely covered by your insurance plan. If you have unused funds on your HSA account, have met your insurance deductible, or are close to having met your insurance deductible for the year, NOW is the time to come in to Panetta PT for physical therapy! Let us help you get a head start going into 2021, before your deductible renews again. It’s time to get up, get moving, and get back into shape. Our physical therapists are eager to see you and help you get back to feeling your absolute best! We provide proven results when it comes to helping our patients achieve their fitness goals. Get back to enjoying your life, free of aches and pains. Usually, you do not need a PT prescription to get started. If you’ve met your annual deductible, don’t waste any more time. Call Panetta PT today to schedule your appointment, and let one of our skilled physical therapists get you into the best shape possible for 2021!

Tips To Maintain Your Diet During The Holidays

Are You Struggling With Your Diet This Season? Tis the season to be jolly… but for many who have struggled with weight loss the holidays can put a damper on the most wonderful time of the year. Surrounded by traditional favorites, baked breads, rich desserts and decadent cocktails, one can almost visualize the numbers on the scale heading in the wrong direction. Fear not and RSVP yes to your festive engagements by arming yourself with these helpful tips:

Eat before you go. As silly, as this may sound, the best way to arrive at your function and be able to pass on high calorie and high-fat hors d’oeuvres is to not be plagued with hunger pangs. In addition, you will be able to make healthier food choices placing more emphasis on salads, protein and vegetables.

Avoid high sugar spirits like daiquiris, coladas and margaritas. With just two of these types of cocktails, you could consume half of your days’ worth of calories. Instead, choose light beer, red wines like pinot noir or chianti, white wines like pinot grigio or sauvignon blanc or mixed vodka club drinks with a splash of juice. Since alcohol dehydrates the body which can lead to extra snacking, be sure to drink plenty of water in between.

You can’t have your fruitcake and eat it too. Holiday desserts can be rich in sugar , fat and calories which can really pack on the pounds especially if coupled with a high carbohydrate dinner. Try chewing on gum or sipping on a flavored herb tea to help squelch the desire to sample a little bit of everything. But if you must indulge, choose a reasonable portion of one of your favorites or two half portion sized desserts.

• Calories in, calories out. If you are going to indulge you must exercise. Exercising an hour a day, or 30 minutes at high intensity, 5 times a week will help keep your clothes fitting nicely.

TIPS TO MAINTAIN YOUR DIET DURING THE HOLIDAYS

• 80/20 rule. Stick with a low carbohydrate diet throughout the season with plenty of protein, vegetables and healthy fats. No need to add any extra rice, pasta, cereal or bread to breakfast and lunch meals. This will allow you to partake in some decadent foods a few times a week without adding the average 5-7 pounds of holiday weight gain.

Exercise Essentials

TRY THIS SIMPLE BACK EXERCISE AT HOME

SWAN DIVE
Lay on stomach with your arms overhead. Press your chest upwards, keeping the muscles in your trunk and legs relaxed. Repeat 6 times.

November Is Diabetes Awareness Month!

To show our support we wanted to spread awareness by telling you how we can help treat a condition common among diabetics. Over 3 million new cases of peripheral neuropathy are diagnosed each year in the United States. The cause of diabetic peripheral neuropathy is related to poor circulation. We treat this by using infrared light therapy to improve blood flow and delivery of oxygen to the nerves. Improvements in neuropathy pain and sensation typically occur gradually over weeks of regular therapy.

diabeetes awareness month

Learn more about Infrared Light Therapy by clicking on the link
below, or scanning the QR Code:
https://www.anodynetherapy.com/what-is-anodyne.

What are our patients are saying forever lose your deductible

What Are our Patients saying

The therapy allowed more movement and I regained mobility and strength!

“I was in pain when I first came to Panetta. The therapy allowed more movement and I regained mobility and strength. After fifteen visits, I can reach higher than before and have much less pain.” – Thomas G.

Healthy Recipe: Spaghetti Squash Alfredo

INGREDIENTS
• 4 lb. spaghetti squash
• 1/4 tsp. salt
• 1/4 tsp. pepper
• 1 c. half and half
• 3 tbsp. butter
• 1 c. Parmesan cheese

INSTRUCTIONS
Scoop out and discard seeds from spaghetti squash halves. Prick outsides all over with a sharp knife; season insides with
1/4 teaspoon with each salt and pepper. Microwave, cut sides down, on a large microwave-safe plate on high 10 minutes or until tender. Meanwhile, in a small saucepan, heat half-and-half and butter to simmering on medium-low; simmer 5 minutes, or until reduced slightly, then whisk in finely grated Parmesan cheese. With a fork, scrape the flesh of each squash half to separate into strands, leaving a 1/2-inch border on sides; divide sauce among halves and top each with 2 tablespoons shredded mozzarella cheese. Broil 1 to 2 minutes or until bubbly and browned in spots. Optional: Serve with a green salad.
Source: https://www.countryliving.com/food-drinks/recipes/a33054/spaghetti-squash-alfredo-recipe-ghk1114/

Healthy Recipe Spaghetti Squash Alfredo
free workshop

FREE WORK SHOPS
Learn to Manage Pain Without Medications, Injections, or Surgery! Panetta PT workshops are free, hour-long seminars, hosted in our Ronkonkoma office twice a month. Use the camera app on your smartphone to scan the QR code below and see all of our upcoming workshops:

qr 9

WWW.PANETTAPT.COM

Telehealth: Serving You In These Troubling Times

Telehealth: Serving You In These Troubling Times

Telehealth Serving You In These Troubling Times

In light of the COVID-19 pandemic that has been causing numerous health care facilities to shut down, we as medical professionals are diligently trying to serve our patients in the best ways possible without risking the spread of this disease. Because of this, telehealth services are the best possible option for us at this time. By providing care for our patients virtually, as opposed to in person, we are able to keep both our patients and PT providers safe. For more information on our telehealth services and how they may benefit you, feel free to call us at (631) 665-6040 OR schedule a telehealth appointment on our website panettapt.com/discovery-visit.

What is telehealth? You may be wondering what exactly telehealth is. Essentially, it is a way for us to make sure that our patients are still receiving the highest possible quality of care they need from a remote location. Telehealth services can be accessed via your smartphone or computer, and you will be able to perform your PT treatments from the comfort of your own home during this quarantine. You will also be able to track your progress and see how you are improving throughout your treatments – without coming directly to our clinic. At Panetta Physical Therapy, our telehealth services offer live consultation where you can meet and chat with your physical therapist about your treatment plan. That being said, there are numerous conditions that can still be treated and improved via telehealth services, including, but not limited to:
• Arthritis pain
• Back pain
• Headaches/migraines
• Post-surgical rehab
• Shoulder/knee pain
• Sports medicine/athletic training
• Fibromyalgia, and other chronic conditions
• Injury rehab
• And much more
Are insurers required to cover telehealth visits? Yes. Individual and group health insurance policies and contracts delivered, or issued for delivery in New York, including through the NY State of Health Marketplace or the New York State Health Insurance Program (NYSHIP) for public employees, may not exclude a service that is otherwise covered under the health insurance policy or contract because the service is delivered via telehealth. If the policy or contract would cover the service at the in-network provider’s office, an insurer is required to cover it if it is provided by telehealth by an in-network provider.

Even if your insurance does not cover telehealth services, we are offering free check-ups for our patients via telehealth. Visit panettapt.com/discovery-visit to sign up today!

Telehealth Direct Line: (631) 665-6040

What Are The Benefits Of Telehealth?

In addition to allowing for the practice of social distancing, as recommended by the Centers for Disease Control and Prevention, telehealth also has other benefits for patients. As stated by the American Physical Therapy Association, just a few of these include:


• Patients typically in clinical or hospital settings could be managed from their homes


• Quicker screening, assessment, and referrals can improve care coordination within collaborative delivery models such as accountable care organizations or patient-centered medical homes.


• Telehealth can facilitate consultation between providers or in clinical education


Begin telehealth services today

We understand that we are in the midst of stressful times, and that there will likely be more ahead. At Panetta Physical Therapy, we want you to know that we are here for you. We genuinely care about the health of each and every one of our patients, which is why we believe telehealth services are the best course of action for the time being. We want you to be able to continue your personalized PT plans, so you do not lose all the progress you’ve made. If any injury or discomfort occurs, we want you to be able to receive the care you need.
To learn more about how you can set up our telehealth services on your smartphone or computer, give us a call today. At the end of the day, we are all in this together – most importantly, stay calm, and stay healthy. We are here to help you with your needs.

Even if your insurance does not cover telehealth services, we are offering free check-ups for our patients via telehealth. Visit panettapt.com/discovery-visit to sign up today!
Telehealth Direct Line: (631) 665-6040

What are the benefits of telehealth

We’re thinking of you!
During these difficult times, the staff and leadership here at Panetta wanted to let you know that we are thinking of you and your families. We want you to know that we are here for you! If there is anything you need, please let us know. As we are still open, feel free to call us at anytime and we will do everything we can to assist you.

Keeping Your Health In Mind!

Panetta Physical Therapy is committed to your health and wellbeing. In the wake of the recent spread of COVID-19, also known as the novel coronavirus, we are taking every precaution. Before and after every session, we are asking our clients and staff to wash their hands. Additionally, all equipment is sanitized immediately after each use, and we have increased the number of times per day we clean the entire facility. All of our employees are wearing gloves and masks as an extra layer of precaution
To do your part to prevent the spread of this contagious disease, we ask that if you are demonstrating symptoms of coronavirus— coughing, sneezing or fever—please stay home. Additionally, if you have been exposed to someone who has a confirmed case of the virus, please notify us immediately, so we can take necessary steps. Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support

We are taking precautionary steps

What Our Patients Are Saying

I was a little bit apprehensive, but it went really well. I woke up in a lot of pain today, extra sore and extra tight. We tried new stuff that we normally do not do back when I was coming in to the office. Zoom worked really well and within 15 minutes it really made a difference. I really encourage all doctor’s to do this method of PT because it really works. I will definitely keep doing it. – Angelo C

At first, I was skeptical and did not think it was going to work, but so far so good. After my first telehealth session I have tools to use for my problem. I have not had any migraines since the first session! I woke up this morning and got up too quickly, & my shoulder hurt. I did the exercises Peter showed me immediately, and felt better instantly! I go on walks now and have been doing more. I think this is definitely achievable. – Laura B

Had a telehealth session his morning and I am shocked and intrigued on how the neuro system works. We did techniques that confused my brain, actually moving my other arm, and now I am not feeling pain, my shoulder is looser, and I am able to do more things around the house. This is incredible for people who are in a lot of pain. Why not GIVE IT A TRY? What do you have to lose? – Jen M

Staff Spotlight

At first, I was very skeptical about treating patients via telehealth due to COVID-19 but with extensive training, hard work and problem solving; I have been treating for my first week and have seen immediate results. Usually, my expertise is in differential diagnoses utilizing hands-on physical therapy but I am surprised and happy to say, I have learned a new tool. My new treatment approach is not general exercises that the majority of the public can look up on their own; I use my own experience and knowledge to find friendly motions that your body benefits from. I am noticing people are more immobile at this time due to the pandemic which contributes to never-ending cycle of pain. A quick and fun 30 minute session can alleviate pain, stress and improve function(strength and range of motion). What can be better than that! I love my profession and I am excited to help people get back to their prior level of function during a stressful time. – Ilicia Manzi – Doctor of Physical Therapy

Exercise Essentials

A SAFE EXERCISE TO RELIEVE BACK PAIN

PRONE ON ELBOWS

Lie on your stomach, hands beside your shoulders. Push with your arms up on to your elbows. Hold for 10 counts then return to start position. Repeat 8 times.

Prone on elbows
PT for heroes

Dear Doctors, Nurses, and All Healthcare Professionals

You are fighting the war against COVID-19 patient-by-patient and are enduring long, stressful hours saving lives and caring for critically ill patients. Our mission is to help our healthcare professional heroes on the front lines of COVID-19
with vital, free TelePT (Physical Therapy) services.

If you are a Doctor, Nurse, or other Healthcare Professional and would like to receive FREE pain relief via Remote Physical Therapy, please fill out the form to create your TelePT appointment at: PTforHeroes.com

Attention Past Patients! In Pain?
Have A Question?

1 FREE VIDEO EVALUATION WITH A PT TELEHEALTH EXPERT

It’s a completely free appointment that will give you all the information you need to make the BEST decision for YOUR health!

Book yours today 631-665-6040 or panettapt.com/discovery-visit

WWW.PANETTAPT.COM

Walk Away From Unwanted Knee Pain With The Help Of Physical Therapy

Walk Away From Unwanted Knee Pain With The Help Of Physical Therapy

Walk Away From Unwanted Knee Pain With The Help Of Physical Therapy

Do you experience pain with squatting, prolonged sitting, or climbing stairs? Are you living with persistent pain, swelling, or mechanical symptoms, such as catching and locking? Do your knees make it difficult to perform daily tasks that once seemed simple? If so, Panetta Physical Therapy can help you find relief. Knee pain can be debilitating, making it difficult to walk, run, and move. It may even hinder your ability to do some of the activities you love. Fortunately, our physical therapy treatments at Panetta Physical Therapy can get you moving once again by relieving your pain and enhancing your body’s natural healing process. What are some common knee injuries? Your knee is the largest joint 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:
• Arthritis. The most common type of arthritis for knee pain is osteoarthritis. 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. 

…The knee joint is the largest joint in your body…

• 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.

How Can Physical Therapy Help?

Our licensed physical therapists at Panetta Physical Therapy will examine your knee for signs of misalignment or structural damage, in addition to examining your stance, posture, gait, and range of motion. After your physical exam is complete, your physical therapist will prescribe a physical therapy plan for you, aimed at relieving unnatural stresses and strains, and normalizing your joint function. Treatment plans for knee pain typically include:
Hands-on Physical Therapy techniques to allow for appropriate offloading and healing. This may include what is called manual therapy techniques such as joint or soft tissue mobilization. This is where your PT uses specific techniques on your bone, muscles, ligaments and fascia in order to break adhesions and optimize your function. Our team of PT’s are certified orthopedic manual therapists which means they are specialists in these hands-on techniques. They understand surprising influences such as how restrictions in surrounding joints can add undue stress to the knee joint. They will address these important non painful elements that are often overlooked such as the low back, pelvis, or hips and even down at the ankles.
Graded strength, dynamic stability, and capacity training targeting the quads, glutes, hamstrings, foot/ankle complex, and core. Strength training of the quads and glutes has been shown to be highly effective with regard to reduction of pain, and it mitigates the risk of recurrence/ flare-ups in the future.
Restoring range of motion in the knee. A knee with poor range of motion that is constantly flexed can cause persistent painful symptoms. Restoring range of motion will help it bend easier and ease stress on the knee, thus relieving pain.
• Graded exposure to previously painful activities, as gains in strength, tolerance, and capacity allow.
• Education regarding activity modification and the role of the nervous system in pain. What can I do on my own to keep my knees healthy? While physical therapy is the most effective form of treatment if you are currently experiencing knee pain, there are some precautions you can take to lower your risk of developing unwanted knee pain and injuries altogether:

1. Maintain mobility of the surrounding joints. The knee is a hinge joint which is primarily supposed to bend and straighten. This is different from its surrounding joints such as the ankle and hip which should naturally have the ability rotate and move in many different directions. If the hip or ankles are tight or limited this often causes unnatural stress and twisting at the knee. Lack of hip extension (aka tight hip flexors) is often a BIG problem for knee pain sufferers. We can get tight in these areas especially if we sit for long periods of time.
2. Keep the muscles around your hips and knees strong, especially the gluteal and quadricep muscles. Studies show that adults (especially those 55 or older) who have stronger gluteal and quadricep muscles tend to have less knee pain and a greater ability to perform 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 exercises, such as walking, running, or playing a sport. However, if you have arthritis, it is advised that you do activities with less of an impact, such as biking, elliptical machines, or aquatic exercises. Contact us today! Are you living with knee pain? If so, don’t hesitate to contact Panetta Physical Therapy today. We’ll help relieve your pain so you can get back to living your life comfortably, without limitations!

top 3 excercises for knee pain

Exercise Essentials

TOP 3 EXCERCISES FOR KNEE PAIN

Check out our YouTube channel to discover more information about knee pain!

INSTRUCTIONS:
1. Open your smart phone to the camera app
2. Center the QR code above in the frame (this will take you directly to our Youtube Page)
3. Enjoy!

What Our Patients Are Saying

“I attended a knee workshop held here, about 2 months ago. I was experiencing severe pain in my left knee which was radiating down my legs, making it impossible to sleep. I loved what I heard at the workshop and began therapy immediately. I walked with Ilicia (Manzi) who is not only a wonderful therapist, but also an absolutely delightful person. She would constantly encourage her patients, giving them the tools and home exercises they needed to retain progress. In less than 2 months, I was completely pain-free. If I experienced pain, I’d do my exercises and would soon gain relief. Panetta PT is a wonderful place and all of the staff are welcoming and friendly. I am always greeted with caring smiles at the desk, and treatment follows suit. Thank you!” – Barabara M.S

healthy recipe

Healthy Recipe: Blueberry Muffin Overnight Oats

INGRIDIENTS
• 1 cup rolled oats
• 1/2 cup blueberries, mashed
• 2 tbsp chia seeds
• 1 tsp vanilla extract
• 1 tbsp honey
• 1 tsp lemon zest (+more for topping!)
• pinch of salt
• 1/2 cup vanilla greek yogurt
• 3/4 cup unsweetened almond milk
INSTRUCTIONS
first, mash 1/2 cup blueberries in a large bowl. then add the rest of the wet ingredients and mix until smooth. add in dry ingredients and mix again. place in the refrigerator, cover for at least 2 hours or overnight. serve cold. top with granola, lemon zest, and fresh blueberries.
source:
https://fitfoodiefinds.com/blueberry-muffinovernight-
oats/

FREE WORK SHOPS
Learn to Manage Pain Without Medications, Injections, or Surgery!

Panetta PT workshops are free, hour-longseminars, hosted in our Ronkonkoma office twice a month.

Use the camera app on your smartphone to scan the QR code below and see all of our upcoming workshops:

ROTATOR CUFF • BACK PAIN • KNEE PAIN

QR 7

WWW.PANETTAPT.COM

Advanced Knee Pain Ultrasound

Same technology the U.S. Army uses on t he battlefield to quickly and accurately ident ify issues going on inside t he knee.

free knee ultrasound
shoulder

CALL OR TEXT 631-665-6040!

Must redeem within 2 weeks. Limit 1 per person.