Don’t Let Knee Pain Get in the Way of Gardening This Spring!

Do you notice getting up and down seems to be more difficult and even painful at times? Are you concerned about all the work you have to do in your garden and how your knees will handle it? At iMove PT, our physical therapists have proven success in helping people with knee pain feel better to do what they love!

Gardening is one of the most popular activities people of all ages and physical abilities enjoy worldwide. If you are someone who enjoys gardening, you understand that it can be physically demanding at times. Whether you are lifting or carrying or kneeling and bending over, the demands on the body can lead to pain and injury.

Anyone who gardens knows that getting out in nature and the pure enjoyment of using your hands to get something to grow is worth the effort. Most gardeners don’t know that your knees also benefit from the work! At iMove PT, our physical therapists understand the importance of staying active for knee health. We will work with you to resolve any limitations you may have so you can get back in the garden and enjoy a pain-free season! Request an appointment today!

Video Tip of the Month

Watch our podcast episode on proper lifting mechanics to lift those bags of soil and mulch without pain!

Revolutionizing Recovery: How iMove PT KC is Bringing Cutting-Edge Therapy to You

Dr. Craig Lee, PT, DPT

iMove PT KC is committed to investing in cutting-edge technology to enhance patient outcomes and revolutionize recovery. One of the most advanced tools we offer is the Neubie device, a breakthrough in physical therapy that utilizes direct current (DC) stimulation to retrain muscles, reduce inflammation, and accelerate healing. Unlike traditional methods that simply manage pain, the Neubie works with the nervous system to correct faulty movement patterns, making it highly effective for post-surgery patients, athletes, older adults, and those managing chronic conditions. Best of all, iMove PT KC is the only provider in Kansas City currently offering this game-changing technology.

By integrating the Neubie into our mobile physical therapy services, we provide patients with faster results in the comfort of their own environment. Whether recovering from injury, regaining mobility after surgery, or striving to maintain an active lifestyle, our approach ensures that treatment is tailored to real-world challenges. Investing in proactive care today can prevent future complications, reduce medical costs, and improve long-term well-being. At iMove PT KC, we’re proud to bring the latest in physical therapy innovation directly to your doorstep—helping you stay active, independent, and thriving.

Why Gardening is Good for the Knees

One of the biggest mistakes people with sore knees make is avoiding activity altogether. For years the message was, “if it hurts, don’t do it.” Unfortunately, this is one of the worst things you can do when it comes to the knees. One of the most common problems gardeners deal with is knee osteoarthritis. In recent years, knee degeneration has been proven to be related to inactivity. Unfortunately, most people still believe the myth that using your knees will lead to more wear and tear of the cartilage. Multiple research studies have concluded that keeping your thigh muscles strong and joints mobile is the foundation for the health of your knees. The cartilage in our knees gets its nutrition through movement, and sedentary lifestyles cause more harm and damage to the knees than activity.

In addition, we have known for decades that muscles stay strong by using them. Resting and inactivity lead to atrophy and weakness in the muscles. The weaker the thigh muscles, the more pain, and dysfunction in the knee joints.

Too often, people think that if their knees hurt, they should avoid activity. Studies have demonstrated that gardening is one of the safest and most effective ways to improve the health and function of the knees! Another common knee condition associated with gardening is prepatellar bursitis. The kneecap (patella) is protected by little sacs of fluid (bursa), which become irritated and/or inflamed from prolonged and/or repetitive kneeling. The most effective solution to this condition is to prevent it in the first place. The easiest way to avoid this condition is to limit the time you are kneeling and use a pad to minimize the pressure on the kneecap itself.

Like osteoarthritis, the treatment of prepatellar bursitis is restoring any lost motion and strengthening the thigh muscles. At iMove PT, our physical therapists are highly trained in treating all types of knee injuries. Our assessments will identify the factors contributing to your pain/injury and help us provide the most effective treatment to resolve your issues and get you back in the garden sooner rather than later!

Our Mobile Physical Therapy Services

At iMove PT, we offer a comprehensive range of mobile physical therapy services designed to cater to your unique needs. Our expertise spans orthopedic rehabilitation, sports medicine, neurological rehabilitation, geriatric physical therapy, and pre and post-surgical rehabilitation. By providing targeted, specialized care, we ensure that our clients receive the most effective treatment and support throughout their recovery journey. Our mobile services bring this personalized approach directly to your doorstep, making your physical therapy experience more convenient and accessible than ever before. We understand that every client’s journey to recovery is unique, which is why we prioritize personalized treatment plans, skilled and licensed therapists, flexible scheduling, and ongoing support. At iMove PT, our commitment to your well-being extends beyond treating injuries and conditions.

What to Expect in Physical Therapy Sessions

We will start with an injury evaluation and a biomechanical assessment to identify all the factors contributing to your pain. This will consist of a thorough history to understand more about the type of gardening you enjoy and the demands on the body required to perform the duties necessary. We will use this information to develop a comprehensive program that includes targeted manual techniques, mobility work, strengthening, and appropriate pain relief techniques for the individual gardener.

Your physical therapist will then incorporate gardening-specific treatments, including modifications and proper techniques to assist you in a safe return to your garden so you can do what you love!

Request an Appointment Today!

At iMove PT, our physical therapists are experts at treating gardening-related injuries. We have proven success with treating gardeners of all ages and physical abilities. Call today to schedule an appointment with one of our specialists!

Request Appointment

How Hip-Strengthening Exercises Can Help Alleviate Knee Pain

You may be surprised to know that the functioning of our knees is directly linked to the strength and stability of our hip muscles. Our hip muscles play a vital role in maintaining the alignment and stability of the knee joint.

Hip-strengthening exercises enhance the knee’s support system, helping evenly distribute the forces that travel through it during daily activities. A strong hip musculature can help prevent the knee from adopting faulty movements and positions, often leading to pain.

Hip exercises can also help improve posture and alignment, which is vital in preventing knee strain and subsequent pain. At iMove PT, we’ll guide you in adopting these exercises into your daily routine, a step towards a life marked by greater mobility and less pain.

Seeking Guidance at iMove PT

At iMove PT, we’ll guide you through the exercises that ensure you reap the maximum benefits while maintaining safety and efficiency. Our approach is always holistic, emphasizing the role of the hips as crucial players in alleviating knee pain and facilitating overall health and well-being. Here are some highly effective hip-strengthening exercises that have been shown to lessen knee pain:

Hip Bridges: The bridge focuses on enhancing the strength of the hip extensors (buttock muscles) to help provide better support to the knee structure.
Clamshells: This exercise is effective in strengthening the hip abductor muscles. By lying on your side and opening and closing your legs like a clamshell, you work on the muscles that are essential in maintaining knee alignment.
Side-Lying Hip Abductions: This exercise is a powerhouse in bolstering the hip muscles, primarily targeting the gluteus medius. This vital muscle aids in stabilizing the hips and knees. Engaging in this exercise can be a game-changer in alleviating knee pain.
Quadruped Hip Extensions: Another fantastic exercise that strengthens the hip muscles and promotes a stable core, creating a well-balanced support system for your knees.

These hip-strengthening exercises can provide stability and support to the knee, potentially reducing the strain and consequent pain.

Taking the Next Step

Remember, the journey to wellness is an ongoing process, and we are here to walk with you every step of the way. Ready to take a step towards a brighter, pain-free future? Call iMove PT today to get started!

Request Appointment

Recipe of the Month: Vegetarian Fajitas

Ingredients:

½ tablespoon extra virgin olive oil
1 large yellow onion, thinly sliced
2 medium bell peppers, seeded and thinly sliced
1 clove garlic, minced
2 large portobello mushrooms, sliced into ½ inch slices
½ teaspoon smoked paprika
½ teaspoon onion powder
½ teaspoon black pepper
½ teaspoon cumin
½ teaspoon kosher salt
1 medium lime, zest and juice
minced cilantro, optional
tortillas, avocado, cheese, sour cream, tomatoes, etc, for serving

Directions:

Preheat ½ tablespoon extra virgin olive oil in a 12 inch cast iron skillet over medium-high heat. Once heated, add 1 large yellow onion (sliced) and 2 medium bell peppers (sliced). Saute for 4-5 minutes or until onions begin to soften and caramelize.
Add in 1 clove garlic (minced), 2 large portobello mushrooms (sliced), ½ teaspoon smoked paprika, ½ teaspoon onion powder, ½ teaspoon black pepper, ½ teaspoon cumin, and ½ teaspoon kosher salt. Saute for 4-5 minutes longer until mushrooms soften and the liquid that was released into the pan mostly renders off (it will not all render off and that is okay!)
Turn off the heat and stir in the zest and juice of 1 medium lime.
Use a slotted spoon and serve on top of your favorite tortillas and top as desired.

Sources

Don’t Let Knee Pain Get in the Way of Gardening This Spring!