1. Healthy Hips & Knees Dr. Eric Oltmanns D.C. Crossroads Chiropractic Clinic

2. Dr. Eric Oltmanns  Crossroads Chiropractic Clinic  Located inside the St. Cloud Medical Group Across From Hennen’s Furniture  Access to Over 50 MD’s and Urgent Care  Access To Digital X-ray, MRI, and advance imaging  Access to Physical Therapy and Clinical Counseling

3. Anatomy of the Hip

4. Acetabulum  The Acetabulum is composed of Hyaline Cartilage and it’s function is to make the hip socket deeper than the actual bone structure.  What is critical about cartilage is that, unlike other connective tissues like bone, it has no blood supply. It is utterly dependent on the synovial fluid within the joint for its nutrition. No rich, healthy sloshing fluid bathing the hyaline cartilage, and it will degenerate and die, and hurt. Put simply, damaged cartilage has far more limited ability to regenerate than bone does. Bone is flooded with blood. Cartilage is not.

5. Hyaline Cartilage  It is important to take care of your cartilage, especially if you know that you have a degenerative process in your hip joint(s) and any other cartilage containing joints in your body  The gelatinous ground substance of cartilage is made up largely of chondroitin sulfate, into which are embedded collagen and elastic fibers made of protein: hence you will see that chondroitin often comes with glucosamine, the precursor of proteoglycans, substances found in cartilage.  There are multiple ways to enhance the health of your cartilage

6. Ways to Enhance the Health of Your Hip Cartilage  Increase Water Intake (1/2 of body weight in ounces) per day  Chondroitin Sulfate with Glucosamine supplements – precursors for the building blocks of cartilage  Vitamin C is needed for collagen formation  Omega 3 Fish Oil supplements  Regular Exercise – Pool exercises are great for people with degenerative hips or osteoarthritis  Silver Sneakers Classes are great  Avoid smoking as it decreases the oxygen that travels to your tissues  Diet Modification – eat more whole foods and less processed items  Stay outside of the middle isles at the grocery store  Nutrition Specialist at Midtown Fitness

7. Hip Musculature

8.  Strengthening and Stretching the Muscles that surround the hip is very important in preventing damage. Weak muscles lead to falls and also put unwanted pressures directly into the hip socket.  There are many ways to strengthen these muscles but it is important to figure out which method is best for you. If arthritis or other degenerative processes are already present, less weight bearing options will be more beneficial.  Chiropractic adjustments will help in reducing muscle imbalance from side to side

9. Examples of Hip Exercises

10. Hip Stretches

11. How Does Chiropractic Help?  Chiropractic treatments help to remove restrictions within the joint to allow normal movement.  Decreased movement of a joint long term causes accelerated degeneration  Lower back adjustments also improve hip function because many nerves that innervate the hips and legs arise from the lower back  Education and monitoring of Ergonomics, Diet, and proper treatment plan to maintain the health of your joints

12. Any Questions??

13. Knee Anatomy

14. Cartilage Continued  As previously discussed, Cartilage also lines the knee joints and can be preserved by the above mentioned methods  In the knee, Cartilage is present on the femur and the tibia with another layer in between the articulating bones called the Meniscus. These structures help as Shock absorbers when loading and unloading the joint.  There are many variables that can damage the knee but planting the feet and twisting is one of the most common

15. Knee Musculature

17. Knee Strengthening  The best way to avoid knee injury is to implement a strengthening program that can be completed 2-3 times per week  Making sure that your muscles around the knee are conditioned removes unwanted pressures that can be placed on the ligaments causing damage  Again there are many options for knee strengthening and you should pick an option that best fits your situation  Many exercises that improve the strength of the hips, also improve the strength of the knees  See handouts that I frequently give my patients.

19. How Can Chiropractic Help?  Adjustments  Electric Stimulation  Ultrasound Therapy  Kinesio Taping  Ergonomic Education  Bracing  Muscle Stripping/Massage  Acupuncture  Foot Evaluation

20. Common Conditions affecting Hips and Knees  Osteoarthritis - the most common form of arthritis, affecting millions of people worldwide. It occurs when the protective cartilage on the ends of your bones wears down over time.  IT Band Syndrome  Labral Tears  Meniscal Tears  Bakers Cyst  Patellar Tracking Syndrome  Hip and Knee Replacements  Lumbar Disc Bulge/Herniation

21. Am I Wearing the Proper Shoes?  I always evaluate the feet when my patients present with hip and knee pain.  There are certain shoes for each type of foot and making sure that it is evaluated properly is key in making sure that you make the right purchase  Do not listen to the sales people at the store as they are usually undereducated about how to properly evaluate your feet and gait.

22. ICE vs. HEAT  My rule of thumb is to always Ice knee injuries and chronic knee pain  I usually recommend to heat the hips as it is uncomfortable to ice that area but avoid if swelling is present  If knee swelling is present, elevate leg above the heart while icing for 20-30 minutes at a time.  Brace your knee with a soft brace during exercise or during times of exertion

23. Final Ergonomic Tips  Avoid planting feet and twisting at the same time – instead you should shuffle feet with your turn  Avoid bending at the waist to lift heavy items  Take your time when getting out of your vehicles  Take breaks when shoveling or completing similar activities that require lifting and ensure that you are not violating the above tips

24. Questions????

25. Call and make an appointment today! Dr. Eric Oltmanns Crossroads Chiropractic Clinic 320-252-3711 www.crossroadschiropracticclinicpa.com Thanks For Taking Your Time Today To Improve Your Health!