How Physical Therapy Can Help Resolve Your Knee Pain
Walk, Run, And Jump Again Without The Nagging Knee Pain
March Newsletter
Imagine struggling to climb stairs, play with your kids, or simply walk your dog because of nagging knee pain. It’s incredibly frustrating, isn’t it? Knee pain is a common ailment that affects people of all ages and activity levels. Whether it’s a dull ache or a sharp, debilitating pain, it can put a damper on your day and prevent you from enjoying the activities you love. Fortunately, physical therapy offers a proven path to resolving knee pain so patients can regain their mobility and quality of life.
Target The Knee Pain Right At The Source
Our physical therapists possess a deep understanding of how the body moves and can identify the specific factors contributing to your knee pain. Instead of just masking the symptoms, we take a personalized approach to each program that addresses the underlying causes of your knee pain for long-term relief and improved function.
Some common knee conditions we treat in our practice include:
Osteoarthritis
This is a degenerative joint disease that causes the breakdown of cartilage in the knee, leading to pain, stiffness, and swelling. Risk factors include age, obesity, previous knee injuries, and family history.
Patellofemoral Pain Syndrome
Pain around the kneecap is often caused by overuse, muscle imbalances, or poor tracking of the kneecap. This condition is more common in young athletes, women, and people with flat feet or weak thigh muscles.
IT Band Syndrome
This involves irritation of the iliotibial band (IT band), a thick band of tissue that runs along the outside of the thigh. It often causes pain on the outer side of the knee and is common in runners, cyclists, and those with tight IT bands or weak hip muscles.
Meniscus Tears
The meniscus acts as a shock absorber in the knee. A tear in this cartilage can cause pain and limited movement. Sudden twisting movements, sports injuries, and advanced age are common risk factors.
Sprains
Sprains occur when the ligaments that stabilize the knee joint are stretched or torn. This can happen due to sports injuries, falls, or sudden changes in direction.
Resolve Your Knee Pain With Sterling Physical Therapy
Our physical therapists are movement experts who specialize in evaluating and treating musculoskeletal conditions like knee pain. Every PT program at Sterling Physical Therapy is highly personalized, but you can expect to see a combination of strategies like:
Pain Management
We use a variety of techniques to reduce pain, including manual therapy (hands-on techniques) and therapeutic exercises.
Improved Mobility
Physical therapy helps restore a knee’s range of motion through targeted stretches and exercises to make everyday movements easier.
Strengthening Exercises
Strengthening the muscles around your knee provides better support and stability, reducing strain on the joint and preventing future injuries.
Return to Activity
Your physical therapist will design a personalized plan to help you safely and gradually return to your desired activities, whether that’s playing sports, gardening, or simply walking without pain.
Don’t let knee pain hold you back any longer.
Schedule an appointment with our experienced physical therapists today and take the first step towards an active life without the pain.
PATIENT SPOTLIGHT
“I have had chronic, arthritic pain in my knees for many years and ultimately resorted to a knee replacement in December of 2022 on my most damaged one. I did my rehab and PT at Sterling Physical Therapy & Wellness and made extraordinary progress such that I was off a walker in a couple of weeks. What a Great Team!!
However, I was still experiencing significant pain and discomfort in my “old” knee. Sterling PT suggested I try new laser treatments. What did I have to lose…I have been bone-on-bone for over 30 years. I decided to try it out. So glad I did!!
The pain was diminished within hours of my treatments and has been progressively lessened after the 3 sessions. I will still require a few more sessions but thus far, it is amazing!! Thanks Team.”
– James Holmes
Discover Your Path to Better Health!
Throughout the month of March, Sterling Physical Therapy is thrilled to offer FREE Physical Therapy Screenings for all our patients! Wondering if Physical Therapy is right for you? Take advantage of this special opportunity to meet with our skilled therapists and find out how we can help you achieve your health goals.
Whether you’re recovering from an injury, managing chronic pain, or seeking to improve mobility, our personalized screenings will provide valuable insights into your health needs.
Don’t miss out on this chance to take the first step towards a healthier, pain-free life! Call us today to schedule your complimentary screening.
Bellair
346.552.9121
Stafford
832.479.0639
Sugarland
281.916.5634
Let’s move forward together towards better health!
Call Sterling Physical Therapy today to schedule your FREE SCREENING.
Offer valid until 3/31/2025.
Relieve Knee Pain with Dry Needling
At Sterling Physical Therapy, we understand how knee pain can disrupt your life. One effective treatment we offer is Dry Needling, a technique targeting pain and tension in muscles and tissues.
Dry Needling uses fine, sterile needles inserted into trigger points to relieve pain, reduce inflammation, and improve mobility. For knee pain, it focuses on releasing tension in muscles like the quadriceps, hamstrings, and calves, reducing strain on the joint.
Many patients notice relief after just a few sessions, with reduced stiffness and better mobility. Whether caused by an injury, arthritis, or overuse, Dry Needling can enhance your physical therapy program and help restore your active lifestyle.
If knee pain is holding you back, let Sterling PT help. Contact us today to learn more about Dry Needling and its benefits!
STAFF SPOTLIGHT
Vanesa Sierra
PT, DPT, CDN, Bellaire Clinic Director
Dr. Sierra has a diverse amount of clinical experience and in-field experience, with a proven capability to treat conditions of all ages. Equipped with a Doctor of Physical Therapy (DPT) degree from Texas Tech University Health Sciences Center, Dr. Sierra is a proactive individual who strives to exceed expectations. She is also certified in Dry Needling. She has excellent organizational skills, careful attention to detail, and an ability to work with diligence and accuracy, Dr. Sierra is a valuable asset to our team. Dr. Sierra is happily married with a newborn and enjoys working with her husband in a home renovation business and dabbling in Real Estate.
What Makes A Good Warm-Up and Cool-Down Routine?
Physical therapy is an important part of treating existing knee pain, but did you know that proper warm-up and cool-down routines can significantly reduce your risk in the first place?
A Proper Warm-Up
Dynamic Stretching
Forget holding those long, static stretches before your workout. Dynamic stretching is the key to priming your muscles for activity and protecting your knees from injury. Unlike static stretches, where you hold a position, dynamic stretching involves actively moving your joints and muscles through their full range of motion. Think controlled leg swings, arm circles, and torso twists – movements that mimic the activity you’re about to do.
Functional Movements
Then ditch the generic warm-up and focus on movements that mirror your sport. This type of functional warm-up primes your body for the specific demands of your activity, giving you an edge on the field or court. By rehearsing the movements you’ll be using in your sport, you’re essentially fine-tuning your neuromuscular pathways and preparing your body to react efficiently and effectively. This translates to better agility, quicker reflexes, and enhanced overall performance.
Craft A Cool-Down Routine
Cooling down after participation is as important as warming up to help your body gradually return to a resting state. Be sure to incorporate proper hydration, nutrition, stretching, and/or foam rolling to minimize post-workout soreness. Adequate recovery also ensures your body is ready to handle training demands the following day.
Need help designing a personalized warm-up and cool-down routine? Our physical therapists can assess your needs and provide expert guidance to optimize your knee health.
Dive into Spring Gardening Without the Back Pain
As flowers start blooming and southern gardens come alive, don’t let back pain hinder your green thumb efforts this spring. At Sterling Physical Therapy, we’re committed to helping you get back in your garden by addressing your back pain concerns.
Our expert assistance ensures you:
- Find relief from pain, preparing you for those gardening sessions.
- Restore your mobility and strength to plant, prune, and pick with ease.
- Share gardening tips and fresh produce with friends and family without the shadow of back pain.
Our treatments are crafted for your distinct needs. This spring, turn a new leaf without pain — connect with us today and let your wellness blossom alongside your garden!
Feel Better by Eating Better!
Slow Cooker White Chicken Chili
This Crockpot White Chicken Chili offers comfort and satisfaction, courtesy of its creamy texture and healthy ingredients. The slow cooker keeps it breezy and hands-free!
Place chicken in the bottom of a 6-quart or larger slow cooker. Add the chicken broth, white beans, green chiles, garlic, onion, cumin, oregano, salt, and cayenne. Stir to combine. Cover and cook on low for 4 to 6 hours or high for 2 to 4 hours, or until the chicken is cooked through. Remove the chicken breasts to a plate. Once cool enough to handle, shred and set aside.
With an immersion blender, puree a portion of the chili to thicken it, leaving some of the beans whole. (If you don’t have an immersion blender, you can instead transfer a few ladlefuls of the chili to a food processor or blender and pulse roughly, then return back into the chili.)
Stir in the shredded chicken and cilantro. Portion into bowls and top with a squeeze of fresh lime juice. Add any other desired toppings and enjoy.
Ingredients
- 1 1/4 lbs. boneless skinless chicken breasts (2-3 breasts)
- 4 cups low-sodium chicken stock
- 2 (15-oz) cans reduced-sodium white beans such as white kidney, navy, cannellini, or Great Northern beans, rinsed and drained
- 2 (4.5-ounce) cans diced green chiles
- 3 cloves garlic minced
- 1 small yellow onion (or 1/2 large) finely diced
- 2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon kosher salt
- 1/4 teaspoon cayenne pepper
- 1/4 cup chopped fresh cilantro
- Fresh lime wedges
Exercise of the Month
Prom Knee Flexion (Not Past 90)
Start by sitting upright on the edge of a table, so that your feet are dangling off of the edge. Start with your non-working leg out straight and place the working leg on top and cross your ankles so they stay together throughout the motion. Bend your knees to lower your legs with control. Relax your working leg and allow your non-working leg to do all of the moving. Only bring your knees to 90 degrees. 3 sets, 10 reps.
