 Patellofemoral pain syndrome (PFPS) describes a painful irritation of the cartilage behind your kneecap. Although anyone may be affected, it is a particularly common running injury. Since it is the result of overuse of the knee in sports that require running and is so common in runners, it is sometimes referred to as "Runner's knee". PFPS is the most common cause of knee pain in the general population, affecting an estimated 25% of adults. One of the most common causes of PFPS is an imbalance between the muscles that help to guide your kneecap in its V-shaped groove at the end of your thigh bone. Repeatedly flexing and extending a misaligned kneecap leads to pain, swelling, and eventually arthritis. Misalignment of the kneecap (patella) is often secondary to problems in the hip and foot, especially weakness of your gluteal muscles or flat feet. Large increases in the volume of running in too short a period of time also contributes to symptom development. PFPS produces a dull pain behind the kneecap that is aggravated by prolonged walking, running, squatting, jumping, stair climbing, or arising from a seated position. The pain is often worse when walking downhill or downstairs. Longstanding misalignment can cause damage to the cartilage, which results in popping, grinding, or giving way. Conservative chiropractic care, like the type provided in our office, is generally successful at relieving your symptoms. Initially, it is important for you to minimize activities that provoke your pain, especially running, jumping, and activities that stress you into a "knock-kneed" position. Don't allow your knees to cross in front of your toes when squatting. Some athletes may need to modify their activity to include swimming or bicycling instead of running. At Inside Sports Clinic, we utilize an AlterG Anti-Gravity treadmill to help rehabilitate our patients who need to return to running. The AlterG allows us to control the amount of impact our patients experience, giving the patient the ability to continue running while they recover from their injury. Performing the home exercises prescribed by our providers consistently is one of the most important things that you can do to help realign the patella, relieve pain and prevent a recurrence. The use of home ice or ice massage applied around your kneecap for 10-15 minutes, several times per day may be helpful in controlling pain. If you or someone you know is dealing with knee pain, call our office at 913-888-4845 to set up an appointment.  AlterG Anti-Gravity Treadmill at Inside Sports Clinic
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One Pan Mexican Quinoa Prep time 10 minutes
Cooks in 25 minutes Serves 4 Calorie 400kcal; Carbohydrates 57g; Protein 15g; Fat 14.5g; Fiber 14g Recipe by Damndelicious.net Ingredients
Preparation
Quinoa Veggie Bowl Prep time 5-10 minutes
Cooks in 30 minutes Serves 4 Calories for Bowl 287kcal; Carbohydrates 49g; Protein 5g; Fat 9g; Fiber3. 5g Calories for Tahini sauce 180kcal; Carbohydrates 5g; Protein 2g; Fat 18g Recipe created by Amy Arnold Ingredients
Tahini Recipe
Add above ingredients to an air tight container or jar. Water should be added as needed to get the preferred consistency. Creamy Coconut Steel Cut Oats & Quinoa with Mango  Prep time 2 minutes
Cooks in 20 minutes Serves 4 Calorie 287kcal; Carbohydrates 49g; Protein 5g; Fat 9g; Fiber3. 5g Inspired by simplyquinoa.com Tips This is an easy recipe to personalize. If you don’t like mango or coconut, substitute for an alternative fruit, nut, etc. You can also substitute any kind of milk or non-dairy milk.
Your neck, or cervical spine, is made up of seven bones stacked on top of each other with a shock-absorbing disc between each level (same as in your low back as discussed in last month’s blog). Your neck is relatively flexible so it relies on muscles and ligaments for support. "Sprains" and "strains" are the result of these tissues being stretched beyond their normal capacity, much like a rope that frays when it is stretched beyond its normal capacity. The term, "sprain" means that the tough, durable ligaments that hold your bones together have been partially damaged, while "strain" means that your muscles or tendons that move your neck have been partially damaged.   Auto accidents and sports injuries are the leading causes of neck sprains and strains (think “whiplash”-type injuries). Other less traumatic activities can also trigger these problems, like reaching, pushing, pulling, moving heavy objects and falls. Most commonly, sprains and strains are not the results of any single event but rather from repeated loading that goes beyond normal tissue capacity. Tendons and ligaments generally manage stressors quite well, but repetitive challenges without time to recover and adapt lead to injury in much the same way that constantly bending a piece of copper wire will cause it to break. Examples of these less acute types of cervical sprain/strain injuries include repetitive neck movements and prolonged overhead activity. Symptoms from a sprain/strain most commonly develop gradually, but may begin abruptly. Complaints often include dull neck pain that becomes sharper when moving your head, with the pain generally centered in the back of your neck. Pain can sometimes spread to your shoulders or between your shoulder blades, with tension headaches commonly accompanying neck injuries. Rest may relieve your symptoms but often leads to stiffness. Be sure to contact our office if you have any unusual symptoms, including a severe or "different" headache, loss of consciousness, confusion or "fogginess", difficulty concentrating, dizziness, slurred speech, difficulty swallowing, change in vision, nausea or vomiting, numbness or tingling in your arms or face, weakness or clumsiness in your arms and hands, decreased bowel or bladder control or fever. These are signs that you may have a more serious injury and need to be evaluated by a healthcare professional as soon as possible. Sprain/strain injuries cause your normal healthy elastic tissue to be replaced with less elastic "scar tissue", which can lead to ongoing pain and in some cases even arthritis. Seeking early and appropriate treatment, like the type provided in our office, is critical. Depending upon the severity of your injury, you may need to limit movements or activities that cause pain. Avoid heavy lifting and take frequent breaks from prolonged activity, particularly overhead activity. Neck pain tends to respond better when you keep some aerobic activity in your daily routine, like walking, so it is important to maintain some activity. Following acute injuries, you can apply ice for 10-15 minutes each hour, and heat may be helpful in specific scenarios. Treatments we perform in our office for this condition include joint manipulation, specifically a chiropractic adjustment, myofascial release, therapy modalities, and therapeutic exercises. Our providers prescribe specific therapeutic stretching and strengthening to help increase tissue flexibility, build strength, and ease the pain while patients are at home. Patients are also given guidance on activities of daily living, such as how to set up their work station or selecting a pillow.
If you or anyone you know are currently experiencing any of these symptoms, call our office (913-888-4845) and set up an appointment so we can help you get to feeling better! Special thanks to our partners at ChiroUp for providing the framework to today’s blog and assisting us in delivering our patient care.  Quinoa looks like a grain but is a seed. It is packed with nutrients and is higher in protein than similar foods, such as rice, corn & whole wheat.
It’s rich in vitamins, minerals, and plant compounds, as well as antioxidants. Quinoa is gluten-free and is higher in fiber than many whole grain foods. It may help lower blood sugar levels, aid in weight loss and improve gut health. One cup of cooked quinoa provides 222 calories, 8 grams of protein, 5 grams of fiber. Amy Arnold, RDN consults with patients of all ages on how to build a healthier life through food and activity choices. If you are interested in learning more about scheduling a consultation with Amy contact her via email at amy@insidesportsclinic.com or call our office at (913)888-4845.  Prep time 10 minutes
Cooks in 22 minutes Serves 12 Calorie 187kcal; Carbohydrates 22g; Protein 3g; Fat 10g; Fiber 2g Created by https://www.bucketlisttummy.com/ Ingredients
 Ingredients
Prep time 10 minutes Cooks in 30 minutes (sweet potatoes) Serves 4 Calorie 654kcal; Carbohydrates 97g; Protein 29g; Fat 20g; Fiber 4g Created by Bucket List Tummy  Prep time 10 minutes
Cooks in 30 minutes (sweet potatoes) Serves 4 Calorie 648kcal; Carbohydrates 91.9g; Protein 23.2g; Fat 22.2g; Fiber 12.4g Created by Amy Arnold Ingredients
Sweet Potatoes!  One medium sweet potato with the skin on (approximately 2 inches in diameter and 5 inches in length) contains:
100 calories. 100% of the recommended daily amount of vitamin A, which plays a role in vision, bone development and immune function. 4 grams of fiber, which can contribute to feelings of satiety or feeling “full” and can aid in digestion. Diets rich in foods containing fiber, such as fruits and vegetables may reduce the risk of heart disease and some types of cancer. 440mg of potassium. Diets containing foods that are a good source of potassium and that are low in sodium may reduce the risk of high blood pressure and stroke. Amy Arnold, RDN, consults with patients of all ages on how to build a healthier life through food and activity choices. If you are interested in learning more or scheduling consultation with Amy, contact her via email at amy@insidesportsclinic.com or call our office at (913)-888-4845. |
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