Clamshell Exercise: Knee Pain Series

WHAT IS KNEE PAIN?

Pain in or around the knee may indicate a condition affecting the knee joint itself or the soft tissue around the knee. Knee pain is a common problem that plagues millions of individuals worldwide and is one of the most common conditions treated in physical therapy. Though very common, the underlying cause of knee pain can be multifactorial and should be thoroughly evaluated by a medical professional to ensure the most appropriate treatment plan is prescribed to you to best address your deficits.

COMMON CAUSES OF KNEE PAIN

Knee pain can have causes that aren't due to underlying disease. Examples include heavy physical activity, muscular imbalances, injuries such as sprains or strains, sedentary lifestyle, or decreased joint mobility. Knee pain can also be referred from other areas of the body which is why it is important for a thorough medical evaluation.

HOME TREATMENTS

If you have pain, swelling, or lack of mobility or stability in your knee, it is highly recommended that you seek medical attention for your knee pain. The treatment outlined below is only a first-aid measure. Please seek medical advice before moving forward with any other treatments/interventions. 

  • Rest - Discontinue activities causing or increasing your knee pain

  • Ice - Apply ice to the affected area to help reduce swelling and pain. Apply for no more than 20 minutes at a time and be sure to place a towel between the ice pack and your skin to avoid nerve or tissue damage. A good rule is 15 minutes on, 45 minutes off.

  • Compression - Use an ACE bandage or knee compression sleeve to reduce fluid build-up and improve stability in the knee. The compression should be applied as to not restrict blood flow to the lower leg. If you notice that your foot or toes are changing colors or are becoming numb, the bandaging is too tight. 

  • Elevate - To reduce swelling, elevate the knee above the level of your heart by placing some form of bolster, like a pillow, under your knee while lying down. 

EXERCISES FOR KNEE PAIN

In Exercises for Knee Pain: In physical therapy we use exercises to strengthen and stabilize the knee to help reduce pain and improve function. We progress these exercises based on the recovery of the affected area and each patient’s tolerance to activity. Here are some basic knee exercises that we use in the early stages of treating knee pain that can easily be performed at home. Please consult with a medical provider before beginning any exercise program.

Check out our YouTube Channel for descriptions on how to perform these exercises or if you have any questions about your knee pain please call us at 460-785-5415 to schedule a consultation with one of our Doctors of Physical Therapy.

Clamshell Exercise

The clamshell exercise is performed in a side-lying position, with the leg to be exercised on top. Keeping your feet and ankles together, the top knee is raised up towards the ceiling. Care must be taken to not allow your hips to rock backwards, as this allows muscular compensations to occur. Slowly lower the knee and repeat.

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Long Arc Quadriceps Exercise: Knee Pain Series

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WHAT IS KNEE PAIN?

Pain in or around the knee may indicate a condition affecting the knee joint itself or the soft tissue around the knee. Knee pain is a common problem that plagues millions of individuals worldwide and is one of the most common conditions treated in physical therapy. Though very common, the underlying cause of knee pain can be multifactorial and should be thoroughly evaluated by a medical professional to ensure the most appropriate treatment plan is prescribed to you to best address your deficits.

COMMON CAUSES OF KNEE PAIN

Knee pain can have causes that aren't due to underlying disease. Examples include heavy physical activity, muscular imbalances, injuries such as sprains or strains, sedentary lifestyle, or decreased joint mobility. Knee pain can also be referred from other areas of the body which is why it is important for a thorough medical evaluation.

HOME TREATMENTS

If you have pain, swelling, or lack of mobility or stability in your knee, it is highly recommended that you seek medical attention for your knee pain. The treatment outlined below is only a first-aid measure. Please seek medical advice before moving forward with any other treatments/interventions. 

  • Rest - Discontinue activities causing or increasing your knee pain

  • Ice - Apply ice to the affected area to help reduce swelling and pain. Apply for no more than 20 minutes at a time and be sure to place a towel between the ice pack and your skin to avoid nerve or tissue damage. A good rule is 15 minutes on, 45 minutes off.

  • Compression - Use an ACE bandage or knee compression sleeve to reduce fluid build-up and improve stability in the knee. The compression should be applied as to not restrict blood flow to the lower leg. If you notice that your foot or toes are changing colors or are becoming numb, the bandaging is too tight. 

  • Elevate - To reduce swelling, elevate the knee above the level of your heart by placing some form of bolster, like a pillow, under your knee while lying down. 

EXERCISES FOR KNEE PAIN

In Exercises for Knee Pain: In physical therapy we use exercises to strengthen and stabilize the knee to help reduce pain and improve function. We progress these exercises based on the recovery of the affected area and each patient’s tolerance to activity. Here are some basic knee exercises that we use in the early stages of treating knee pain that can easily be performed at home. Please consult with a medical provider before beginning any exercise program.

Check out our YouTube Channel for descriptions on how to perform these exercises or if you have any questions about your knee pain please call us at 460-785-5415 to schedule a consultation with one of our Doctors of Physical Therapy.

Long Arc Quadriceps Exercise

The Long Arc Quadriceps exercise is a great exercise to help strengthen the quadriceps muscle.

The exercise can be performed sitting on the edge of a table or in a chair by slowly straightening the leg to be exercised. Keep your toes/ankle pulled back towards you as you straighten your leg. Hold this position for 2-3 seconds. Watch the video below for a visual description on how to perform this exercise.

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Short Arc Quad Exercise : Knee Pain Series

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Short Arc Quad Exercise

The short arc quad exercise is a great knee exercise that targets the muscles of the upper thigh (Quadriceps Muscle). In some cases, the long arc quad exercise can cause pain under the kneecap. For those who have discomfort during the long arc quad, the same exercise can be performed in a modified position. While lying on a flat surface, roll up a pillow and place it under the knee to be exercised. From this bent position, straighten your knee while pulling the toes and ankle back towards you. Moving in this modified range of motion places decreased stress on the knee and is a good option for those unable to perform the long arc quad exercise. Watch the video below for a visual description on how to perform this exercise.

What is Knee Pain?

Pain in or around the knee may indicate a condition affecting the knee joint itself or the soft tissue around the knee. Knee pain is a common problem that plagues millions of individuals worldwide and is one of the most common conditions treated in physical therapy. Though very common, the underlying cause of knee pain can be multifactorial and should be thoroughly evaluated by a medical professional to ensure the most appropriate treatment plan is prescribed to you to best address your deficits.

Common Causes of Knee Pain

Knee pain can have causes that aren't due to underlying disease. Examples include heavy physical activity, lack of use, injuries such as sprains or strains, sitting in a constrained area, or sitting on knees for a prolonged period.

Home Treatments

If you have swelling, lack of mobility, sharp pain, or lack of stability it is recommended that you seek medical attention for your knee pain. The treatment below is only a first aid measure. Seek a medical providers advice before beginning any other treatments.

  • Rest - Discontinue activities causing or increasing your knee pain

  • Ice - Apply ice to the affected area to reduce swelling and pain. Apply for no more than 20 minutes at a time to avoid nerve or tissue damage. A good rule, 15 minutes on, 45 minutes off.

  • Compression - Using an ACE bandage or knee compression sleeve to reduce fluid build up and improve stability in the knee. The compression should be applied as to not restrict blood flow to the lower leg.

  • Elevate - To reduce swelling elevate the knee while seated or laying down by propping some form of bolster, like a pillow, under your knee.

Exercises for Knee Pain

In physical therapy we use exercises to strengthen and stabilize the knee to help reduce knee pain and improve knee function. We progress these exercises based on the recovery of the affected area and patient’s tolerance. Here are some knee exercises that we use in treating knee pain and can be easily performed at home. Please consult with a medical provider before beginning any exercise program.

Check out our YouTube Channel for descriptions on how to perform these exercises or if you have any questions about your knee pain please call us at 460-785-5415 to schedule a consultation with one of our Doctors of Physical Therapy.

Social Isolation leading to depression in children

A recent article published in the Journal of American Academy of Child and Adolescent Psychiatry researched over 60 pre-existing, peer-reviewed studies into topics spanning isolation, loneliness and mental health for young people aged 4 - 21. It found that children and adolescents are likely to experience high rates of depression and anxiety long after current lock-down and social isolation ends and clinical (psychological) services need to be prepared for a future spike in demand.

At Pritchette Physical Therapy and Sports Performance we understand the importance of a healthy body and healthy mind. Exercise is one of the best “natural” ways of reducing anxiety and depression. While the isolation is difficult on adults, it can be even more impactful on our children. Providing a safe and productive environment for our children is one of things we strive to provide to our community.

We offer youth personal training and sports performance programs in a safe, sanitary environment. Our staff carry personal masks, practice social distancing and are trained in proper sanitizing procedures. Contact our office at 480-785-5415 to learn more

Now offering Extended Hours, In-Home and Telehealth Visits

Great news! Pritchette Physical Therapy is now offering 3 additional services to better meet your physical therapy needs while we continue to adapt to the changes posed by COVID-19. We will continue to provide in-office visits strictly following established CDC Guidelines, but have the following options available to those who are less comfortable coming in to the clinic.

  • Do you prefer in-clinic visits but feel uncomfortable around others? We are now offering 1 on 1 care on Tuesday and Thursday mornings, between 8am-12pm. Appointments will be scheduled in 1 hour blocks, and we are limiting appointments to a maximum of 2 people per hour!

  • For our clients that feel more comfortable staying in their homes, Dr. Sarah Thompson and PTA Carly Nenn are offering to bring skilled physical therapy to you! Every appropriate measure will be taken prior to entering your home to ensure your safety and keep you on top of your rehabilitation. This service is offered on a case by case basis at no additional charge to you! Available to you Tuesday and Thursday mornings, between 8am-12pm.

  • Just have questions for our doctors or want to discuss your plan of care/home exercise program? We are offering TeleHealth Physical Therapy visits through the Zoom platform. These appointments will be offered in 40 minutes blocks and are a great option for those who may be in self-quarantine or want to limit hands-on engagement at this time. All you need is a computer, tablet or cell phone in order to take advantage of this option.

Interested in learning more about our new service offerings? Have another suggestion? Contact us at 480-785-5415 or fill out the form below and one of our staff will reach out to you.

The Importance of Staying Healthy during a Pandemic

Things in life can change very quickly and without preparation. As little as a month ago, we never would have thought that restaurants, gyms, and places that are today considered “non-essential” would be closed for business. We would not have given a second thought to going about our daily lives- going places with friends or family, shaking others’ hands, giving a hug to someone who might need it, or even simply, going to work. It’s a different world today.

We are currently living amongst change that is life-altering and frightening. These changes create confusion, stress, and fear. These are unhealthy emotions that can take a toll on our bodies physically, emotionally, and spiritually, and leave us susceptible to illness. What can we do about it?

As a medical provider, it is our duty to try to help our community through education and service. We remain open and available to our community to provide a safe means for you to keep your body healthy, answer any questions or address any concerns that you might have, and provide each other with emotional support and encouragement. This in turn can help keep a healthier mind. We are all in this together!

Here at Pritchette Physical Therapy, we live by the motto ‘motion is the best lotion!’. One of the foundations of physical therapy is to optimize the body’s own ability to heal itself through prescribed exercise and through movement. Not only does this keep the body strong and healthy, but it also has the added benefit of releasing endorphins that can help reduce stress and improve mood.

There are many exercises that can easily be done from home with guidance. If you are seeking appropriate exercise prescription, or are experiencing pain or discomfort and cannot exercise at home, we take great care in creating and maintaining a sanitized environment in our office for you to safely exercise under our supervision.

Do you have questions for one of our Doctors of Physical Therapy about what you can do at home? Fill out this form and we will reach out to you to discuss different options and programs to help keep you healthy!

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