Bob Bacci, Author at Bacci & Glinn Physical Therapy

Arthritis Specialist in Visalia – Why Choose Conservative Care First?

If you have a joint problem, you may be looking for an arthritis specialist in Visalia. If so, chances are we can help and you should try conservative care first.

Any form of arthritis can be a serious burden for those who suffer from it. People with arthritis usually have stiff joints and avoid movements that increase pain. While this avoidance may sound like the most logical way to cope with the pain, it actually makes matters worse.

By not moving arthritic joints, the pain and stiffness only grow more intense, which can lead to a vicious and painful cycle over time. Unfortunately, many people living with arthritis struggle to maintain physical well being due to the fear of pain, with one study suggesting that 37% of all arthritis patients are classified as inactive.

Since there is no cure for arthritis, the focus of treatment is instead on disease management. In addition to regular physical activity, there has been a significant amount of recent research to support the use of physical therapy as an effective way to manage the condition. Physical therapy can help by teaching patients with arthritis and stiffness how to move without further damaging joints, with the goal of being able to perform and maintain normal everyday activities without difficulty.

The primary goal of physical therapy is to increase range of motion (ROM) by a series of careful strategies that are individualized for each patient depending on their needs and abilities. Most importantly, physical therapy has been found to be beneficial for all patients with arthritis, regardless of their age or the type of arthritis they have, whether that’s rheumatoid arthritis, osteoarthritis (OA), or one of its many other forms.

Treatment plans for arthritis will vary from patient to patient, but most will consist of the following:

The physical therapist will work with you to identify activities that are most painful and create solutions such as prescribing assistive devices for daily living
Improve your body mechanics—how your body moves—and posture, which may often lead to pain if not done properly
The therapist will likely perform manual techniques that will stretch and move joints in such a way that will lead to more overall ROM
An aerobic exercise program—with your limitations in mind—may also be prescribed, which will increase flexibility and strengthen bones

To highlight just how effective physical therapy can be for arthritis, a powerful review analyzed the findings of 17 studies, all of which evaluated the use of strength exercise—also known as resistance exercise—on patients with knee OA. The conclusion states:

Resistance exercise is beneficial in terms of reducing pain, alleviating stiffness, and improving physical function in patients with knee OA.

Resistance exercises are one of the many interventions used by physical therapists for these patients, as they can help build back weak muscles to improve functionality.

So if you are dealing with arthritis and feel that it’s holding you back from living your life, we strongly recommend seeing one of our physical therapist first and fast. They have considerable experience dealing with arthritic joint conditions.

You can click here to visit our contact page then call either one of our offices.

Hip Replacement Rehabilitation in Visalia

Physical therapy is crucial for getting back on your feet after hip replacement surgery. The good news is Bacci & Glinn Physical Therapy specialize in hip replacement rehabilitation in Visalia and Hanford.

Hip Replacement or Hip Arthroplasty Can Alleviate Severe Pain But…

Hip replacements have consistently grown in popularity to become one of the most frequently performed orthopedic surgeries. Since first being introduced in 1960, the technique and the prosthesis used have been continually improved upon and perfected over time. All along, the goal has been to help patients recover more quickly and with less pain, so they can get back to doing the things they love.

Hip replacement surgery—which can be either partial or complete— is used to treat patients with severe osteoarthritis or a hip fracture after all other conservative (non-surgical) treatments have failed. The procedure removes damaged bone and cartilage from the painful hip and replaces it with a prosthetic, or artificial hip. If successful, the end result will relieve pain, improve joint mobility and restore or improve a patient’s ability to safely perform daily activities like walking, standing, and climbing stairs.

The surgery itself, however, is not the end of the story. In order to have a successful recovery, it’s incredibly important that the patient follows a course of physical therapy following the hip replacement. Physical therapy is a necessary component of the recovery process that will help patients regain their flexibility, build back their strength, and gradually return to everyday activities.

Highlights of hip arthroplasty rehabilitation in Visalia

In most cases, a physical therapist will come to the patient’s bedside on the first or second day after surgery to begin post-operative treatment. This period of time is called the acute phase of recovery, and the therapist will help you with tasks like turning in bed and rising to a sitting position, getting out of bed to stand, and walking with an assistive device like a walker or crutches a short distance. The therapists will also begin some gentle exercises to increase flexibility and strength at this time.

Some time after being discharged from the hospital, patients will begin an outpatient treatment program at a local clinic will begin. During this time, physical therapists will continue to focus on helping patients with walking and stair climbing, balance, full movement of the leg and new hip, and transferring to the bed, chair and car. They will also incorporate specific muscle strengthening to improve the patient’s ability to stand and walk safely and independently.

Sometimes a Good Home Program is All That is Needed

In some cases, our physical therapist may have enough confidence in a patient to prescribe an unsupervised rehabilitation program to be performed at home. While less capable patients may require the specific guidance of a physical therapist at the clinic, a recent study has shown that both supervised and unsupervised treatment programs can lead to similar results after surgery:

The results demonstrated that outcomes in response to rehabilitation after hip total replacement surgery are clinically and statistically similar whether the program was supervised or not. The results suggest that early rehabilitation programs can be effectively delivered unsupervised in the home to low-risk patients discharged home after surgery.

Patients who are scheduled to have a hip replacement surgery are therefore encouraged to confirm that physical therapy is part of their recovery plan, and to participate in it fully in order to experience the best possible outcomes.

When a Home Program Isn’t Enough – Give Us a Call

If the home program isn’t enough to get you back to walking normally or you don’t have good pain relief after the procedure, then total hip replacement physical therapy program may be for you. Contact us for additional information and details. We accept most insurance plans and can usually get you in within a few days.

Meniscus Tear Treatment in Visalia

If you recently suffered a meniscus tear, and are looking for knee treatment in Visalia, recent research shows we can help.

If you have a meniscus tear and have been told that surgery is the only answer, that’s not accurate. Surgery is not always necessary after a meniscus tear. In fact, specific types of tears, called non-obstructive tears, often don’t need any surgery at all.

Background Information About the Knee Menisci

The meniscus is a tough, rubbery, C-shaped piece of cartilage that rests between your shinbone (tibia) and thigh bone (femur) in the knee. Each knee has two menisci (plural of meniscus), with one on the inner and the other on the outer side of the knee. These menisci both serve the same purpose: to absorb shock and stabilize the knee.

Meniscus tears are among the most common knee injuries in sports. Athletes, especially those that play contact sports like football and soccer, have a higher risk of sustaining a tear to the meniscus, but the injury can occur in anyone at any age. In most cases, the meniscus tears as the result of twisting or turning quickly on a bent knee, often when the foot is planted on the ground. Older adults, on the other hand, are more likely to have degenerative meniscus tears after the cartilage weakens and wears thin over time.

Whatever the cause, the symptoms of a meniscus tear are usually quite similar. Some patients experience a “pop” or tearing sensation immediately after the tear, and there will usually be some sharp, intense pain either right away or soon after. This is typically accompanied by stiffness and swelling, an inability to move the knee normally and difficulty walking.

The Knife Is Not The Only Option

If a meniscus tear occurs, many people assume that surgery will be needed to repair it. Although this may be accurate for certain tears and for certain patients, it is not always the case. Treatment for these injuries depends on the size, type and severity of the tear, and in many cases, a patient can recover with conservative (non-surgical) treatment. A major component of conservative treatment for meniscus tears is physical therapy, which usually consists of the following:

Ice and compression to control pain and swelling
Laser therapy in increase blood flow and to facilitate healing
Exercises to strengthen the quadriceps, hamstrings, calf and hip muscles, such as quad sets, heel raises, hamstring curls, knee bends and straight leg raises
A home-exercise program consisting of a variety exercises and educational advice to avoid aggravating your knee
An optional treatment called neuromuscular electrical stimulation, which applies an electrical stimulus to improve muscle strength of the quadriceps
Instructions on how to maintain your fitness and activity levels, and guidance on when you can return to full activity

A recently published study shows how physical therapy compares to surgery and why it should be regarded as a strong alternative option when patients are making treatment decisions. The clinical scientists concluded in their research publication:

Among patients with nonobstructive meniscal tears, physical therapy was not inferior to surgery for improving patient-reported knee function over a 24-month follow-up period. Based on these results, physical therapy may be considered an alternative to surgery for patients with nonobstructive meniscal tears.

Meniscus tears are serious injuries, but as you can see, they do not always require surgery. If you have a meniscus tear and would like to know more about your treatment options, contact us here at Bacci & Glinn Physical Therapy and schedule an appointment. We are the conservative choice for meniscus tear treatment in Visalia.

Rotator Cuff Tendinitis Treatment in Visalia

If you are looking for rotator cuff tendinitis treatment in Visalia, you’re not alone. Many shoulder issues are caused by rotator cuff tendinitis that require physical therapy

The rotator cuff is a group of muscles and tendons that attach to the bones of the shoulder joint, and it is essential for allowing the shoulder to move and keeping it stable during movements. But due to its vital role and frequent use, the rotator cuff is also a very common site of injury. In particular, rotator cuff tendinitis is a frequent source of shoulder pain that can impair a patient’s ability to perform overhead movements. But for most of these patients, physical therapy can address the underlying problem.

Rotator cuff tendinitis is often an overuse injury that occurs gradually over time. It can result from something as simple as moving the shoulder into the same position repeatedly, or from sports and activities that consist of over-the-head motions like baseball, tennis, swimming or even painting. As time passes, these repetitive shoulder motions lead to inflammation and irritation of the tendons, which will eventually cause pain when performing these motions.

Common Symptoms of Rotator Cuff Tendinitis

The main symptoms of rotator cuff tendinitis are pain and swelling in the front of the shoulder and side of the arm, usually while raising or lowering the arm. Loss of mobility and strength, stiffness, and at times a “clicking” sensation may also occur. If you happen to notice any of these symptoms and are concerned, the only way to determine if rotator cuff tendinitis is present is with a physical therapist evaluation.

Fortunately, most cases of rotator cuff tendinitis are reversible and can be managed very successfully with a course of physical therapy. All physical therapy programs are different depending on the patient’s abilities and goals, but most will include the following components:

Pain-relieving modalities like laser therapy, heat, and/or ice
Recommendations to avoid activities that can further aggravate the shoulder
Posture education and training
Strengthening exercises to recover the strength of the rotator cuff and the shoulder girdle complex
Stretching exercises to increase flexibility of muscles surrounding the shoulder

A recent study highlights just how effective physical therapy can be for patients with rotator cuff tendinitis. In the study, three different types of exercises that are commonly used by physical therapists were compared, and the conclusion reached stated:

Open chain, closed chain and range of movement exercises all seem to be effective in bringing about short-term changes in pain and disability in patients with rotator cuff tendinitis

Rotator cuff tendinitis can be a major hindrance on your everyday activities, especially if you’re an active athlete. So if shoulder pain is holding you back from living your life normally, physical therapy is likely your fastest ticket to relief. Click here for contact information for both of our locations.

NEW: If you are looking for shoulder treatment in Hanford or Visalia, ask about our New class 4 laser and how it might help your shoulder problem.

Physical therapy is often the best solution for long-lasting pain that is difficult to treat

No matter how hard we try, pain is unavoidable. It may be uncomfortable, but pain is actually pretty helpful. It’s the body’s way letting us know that something is wrong and that it needs attention. Most of the time, this “pain signal” eventually goes away either on its own or after tending to it (like putting ice on a sprained ankle). But for some people, the pain signal continues long after the problem has been resolved. When it lasts for three months or more, the term “chronic pain” is used, which is usually a troublesome issue to fix.

Your Nerves are Sensors – Pain is an Output from the Brain

When you injure yourself, pain-detecting sensors become activated in that area. These sensors then send a message in the form of an electrical signal to the brain, which processes the signal and sends out a message that something is wrong. After most injuries, this signal stops after the cause of pain is resolved, meaning the injured area has healed. But with chronic pain, these nerve signals continue sending messages that you are in pain even though there is no longer any injury.

Unfortunately, the reasons behind why chronic pain occurs are not well understood. For some individuals, pain from conditions like headaches/migraines, arthritis, back pain, infections or nerve damage is the original source of pain. But even more confusing are cases in which there was no known injury or condition responsible, and yet the patient continues to experience similar chronic pain symptoms.

Chronic Pain Can be Effectively Treated with Natural Physical Therapy Care

Unlike injuries in which there is a specific cause of pain and disability, chronic pain is often far more difficult to treat, since the problem is more related to the nervous system than any physical issue. On the bright side, recent research is helping experts better understand the mechanisms behind chronic pain and what treatments are effective for addressing it. Physical therapists often see patients with chronic pain and are equipped to treat them with a variety of interventions that have been found to be helpful. Some of these include:

Education on how the brain and nervous system are causing the pain
Strengthening and flexibility exercises
Hands-on (manual) therapy techniques
Posture and body mechanics awareness

A recent study investigated the use of routine physical therapy and the addition of a technique commonly used by therapists called cervical mobilization for chronic neck pain. They found both to be beneficial, which can be seen in the study’s conclusion:

The results suggest that a combination of cervical mobilization with routine physical therapy is more effective for reducing pain and disability and improving neck muscle endurance and neck flexibility in patients with chronic mechanical neck pain compared to routine physiotherapy alone

So for those of you who have been dealing with any type of chronic pain and are frustrated with your progress, the best decision you can make is to see a physical therapist for a personalized, comprehensive treatment program that’s right for you. For more information, click here to contact us.

Rehabilitation After A Broken Wrist in Visalia

A wrist fracture can really slow you down. If you are looking for rehabilitation after a broken wrist in Visalia, Bacci & Glinn PT can help. Our physical therapy treatment can play is very important in assisting patients with a full recovery after a wrist fracture.

The wrist is a complex joint in which 15 different bones meet, each one with its own specific function. The radius is one of the bones in the forearm that connects the elbow to the wrist, and fractures of this bone are extremely common. When the term “broken wrist” is used, it usually refers to fractures of the distal part of the radius, which is where it meets the wrist. The treatment a wrist fracture depends on how serious it is, but regardless of what is recommended, physical therapy can—and should—be involved.

Wrist fractures account for approximately 1/6 of all broken bones, and they occur in about 15% of women over the age of 50. The vast majority of these injuries result when someone falls and lands with their hands outstretched, which is often called a “fall on an outstretched hand,” or FOOSH. Athletes who participate in fast-paced sports like soccer and basketball are at an increased risk for wrist fractures, but so are older adults who may suffer an accidental slip or fall.

Every year about 1 of every 3 adults over age 65 experiences a fall, and many of these accidents lead to a fracture of the wrist or some other bone. Unfortunately, research has also shown that older adults who suffer a single wrist fracture are more likely to have difficulties with their balance, which places them at an increased risk for additional injuries in the future. On the flip side, poor balance has been identified as the number one factor that leads to the majority of wrist fractures. So it appears that poor balance, wrist fractures and falls are all closely related: poor balance increases the risk for falling and fracturing the wrist, and wrist fractures in turn impair balance as a result.

This highlights the need for an intervention that addresses all of these factors, and physical therapy may very well be the best solution available. A course of physical therapy can be used to conservatively (non-surgically) treat wrist fractures that are not too severe, and it is also strongly recommended for rehabilitating the fractures that do require surgery. In addition, physical therapists can create balance-training programs for older adults who may be at risk for falling, thereby improving their balance and reducing their risk for a fall—and a wrist fracture—in the process.

One recent study investigated the effectiveness of physical therapy in treating a group of 74 patients with distal radius fractures by comparing a supervised physical therapy program with a home-based exercise program. Six months afterwards, they reached the following conclusion:

A supervised physical therapy program is more effective for improving function in the short- and medium-term when compared with a home-exercise program in patients older than 60 years with an extraarticular distal radius fracture without immediate complications

So if you’re concerned with your risk for falling, have recently experienced a wrist fracture, and need rehab after a broken wrist in Visalia, seeing one of our physical therapists may very well be your best bet for a successful recovery and to protect you from injury in the long term.

Tennis Elbow or Golfers Elbow – Natural Treatment is our Expertise

Do you know someone that is looking for tennis elbow treatment in Visalia? How about a golfers elbow treatment in Visalia? We understand. Elbow pain is a common complaint in avid tennis players and golfers, but some simple strategies from a physical therapist can correct these problems

Tennis and golf are popular recreational sporting activities that attract participants in many age groups, but they seem to be especially popular with older adults. This may be due to the more leisurely nature of the two sports compared to some others, and the fact that golf also doubles as a social engagement as well. Another unfortunate similarity that these two sports share, however, is that regular participation in either one can lead to elbow pain that can make it difficult to play. But the good news is that some basic changes and physical therapy can help correct these issues.

Golfer’s elbow is a condition that results from the repeated bending of the wrist that is necessary in a golf swing. This damages the muscles and tendons of the medial epicondyle—a piece of bone on the inside of the elbow that allows the forearm, wrist and hand to bend and move in several different ways—and eventually leads to inflammation. It is especially common in golfers because gripping or swinging clubs incorrectly or with too much force can take a toll on the structures within the elbow over time.

Similarly, tennis elbow is another type of overuse injury that involves the lateral epicondyle, a bony bump that is located on the outside of the elbow. In this case, the tendons that attach the forearm and wrist muscles on the outside of the elbow once again become inflamed due to repeated use of the arm and elbow. The culprit of tennis elbow is overuse, and while the motions of racquet sports like tennis are largely influential in its progression, any activity that involves repetitive and vigorous use of the forearm muscle can lead to it.

In both conditions, symptoms like pain, tenderness, swelling, weakened grip strength and a burning sensation on either the inside or outside of the elbow are indicators that tennis or golfer’s elbow may be present. These symptoms often develop gradually and are worsened by activities that involve the forearm, and if left unchecked, can go on to make many basic activities that require gripping or grasping a major challenge.

This is where physical therapy comes in. Since both of these injuries are due to overuse, in most cases they can be minimized or stopped from progressing further with some training adjustments and proper conditioning. To treat and prevent tennis and golfer’s elbow, physical therapists recommend the following:

Always warm up and stretch before playing, and cool down afterwards
Be sure you’re using proper footwear and equipment
Maintain adequate fitness and flexibility levels with conditioning exercises that are specific to the physical demands of tennis and golf
Perform strengthening exercises, especially for your arms and core muscles
Have an expert evaluate your gameplay to ensure your techniques are being executed correctly; focus on improving areas that need work

Physical therapists can also create a personalized treatment program if either of these injuries fails to improve with the initial changes made. A recent study looked into whether one intervention used by physical therapists—joint mobilizations—were beneficial to patients with tennis elbow, and the conclusion they arrived at stated the following:

There is compelling evidence that joint mobilizations have a positive effect on both pain and/or functional grip scores across all time frames compared to control groups in the management of tennis elbow

This shows why any tennis players or golfers dealing with elbow pain should strongly consider seeing a physical therapist, as doing so will help these athletes return to the activities they love for years to come.

There’s no need to continue to suffer. If you are seeking out an expert in (lateral epicondylitis) tennis elbow treatment in Visalia, give us a call. Click here to visit our contact page. We have two offices and both are equipped with expert staff that can treat golfers elbow in Visalia too.

Fall Prevention Program in Visalia – Reduce Your Fall Risk

Staying active and physical therapy can help reduce your risk for falls

Falls are the leading cause of both fatal and non-fatal injuries in older adults, and as a result, they threaten seniors’ safety and independence in major ways. This is exactly why we offer a fall prevention program in Visalia.

Approximately one-third of Americans aged 65 and over falls each year, which results in more than 2.4 million injuries treated in emergency rooms. Most fractures among older adults are caused by falls, with over 95% of hip fractures resulting from a fall of some sort.

A fall can occur for a number of reasons, but they are often due to a combination of internal and external factors. Poor vision and/or balance in an environment with bad lighting, bad footing or slippery surfaces can be a recipe for a fall, and environmental hazards are responsible for at least one-third of all falls, both in and out of the house.

If a fall does occur, many people unfortunately go on to develop an even greater fear of falling, even if they’re not injured. This can cause them to limit their activities, which leads to reduced mobility and loss of physical fitness. Worst of all, this process can turn into a vicious cycle that actually increases the risk for falling rather than lowering it.

What’s most important to realize is that falling should not be seen as an inevitable part of aging. Making simple changes around your home, as well as improving your balance with some targeted exercises can significantly reduce your risk of falling. Below are some fall-prevention tips to help you stay on your feet and injury-free:

Get physically active on a regular basis, as keeping up with your physical fitness is one of the best ways to keep your body strong and prevent falls
See a physical therapist for a balance training program to be completed in the clinic and at home; these types of programs focus on improving balance and posture, which will reduce your chances of falling
Wear shoes with nonskid soles, consider getting Velcro or spyrolaces if needed
Conduct a walkthrough of your home to identify possible problems that may lead to a fall; once identified, make any necessary changes to remove these risks
Install handrails on both sides of all stairways, avoid clutter and putting any items on the floor, remove throw rugs and make sure your home is well-lit
Get your eyes checked once a year, and get adequate calcium and vitamin D
Take your time, be patient and ask others for help with difficult, risky tasks

Balance training programs created by physical therapists have been shown to be effective for reducing the risk for falls in older adults, and the conclusion of this recent study highlights the potential benefits of any type of exercise in the elderly population:

Adding resistance exercise to aerobic exercise improves factors associated with an increased risk of falls. However, both exercise regimes, combined or aerobic alone, are more effective than no exercise in the reduction of fall risk factors.

So if you are concerned with risk for falling or that of a loved one, seeing a physical therapist is one of the best choices you can make to do something about it. Contact us to find out more about our Fall Prevention Program in Visalia and how we can help reduce your fall risk so you can lead a safer life.

Physical Therapists Help with Balance Treatment in Visalia

Physical therapists can help manage any balance disorders that may be interfering with your life

At any given moment throughout the day, when performing practically every movement, our vestibular system is responsible for keeping us balanced. For most of us, we hardly even think about how much we use this system during tasks like walking up stairs or standing from a chair. But for anyone with a balance disorder, some of these seemingly simple tasks that we take for granted can become extremely challenging. The good news is our clinicians are experts at helping patients with balance treatment in Visalia.

The vestibular system is the sensory system that provides the brain with the most important information regarding the body’s sense of balance and spatial orientation in order to coordinate our movements smoothly. The system detects motion of the head—mainly through the inner ear, as well as the eyes, muscles and joints—and from this, it generates reflexes that are crucial for completing many daily activities. Some of these tasks include stabilizing our gaze and maintaining the posture of our head and body.

When the vestibular system functions properly, most people are unaware of it and don’t think twice about activities like walking on uneven surfaces or arising from bed in the middle of the night. When certain disorders affect the vestibular system, however, various symptoms can come about, the most common of which are dizziness, vertigo and balance problems.

There are a number of causes of dizziness and vertigo, but two of the most common are benign paroxysmal vertigo disorder and vestibular neuritis and labyrinthitis. Both of these vestibular disorders occur due to different problems with the inner ear, and cause a change in the information being received by the brain from the vestibular system.

Vestibular therapy is one important intervention physical therapists provide that works to improve balance with various exercises. Treatment typically consists of the following:

An evaluation of all body parts that affect balance to determine how much balance is impaired; the resulting program will be based on this evaluation
Gaze stabilization exercises: these exercises are designed to keep vision steady while making rapid side-to-side head turns and focusing on an object, which will help the brain adapt to new signaling from the vestibular system
Balance retraining exercises: these exercises include shifting body weight in various directions while standing to improve how information is sent to the brain
Home-exercise program: your physical therapist will also create a program to be performed at home that includes these exercises and possibly others

The benefits of balance therapy in Visalia for patients with balance disorders can be seen in the conclusion of this study review from 2015:

Patients with central and peripheral vestibular disorders benefit from physical therapy interventions. Advances in physical therapy interventions include new methods to stimulate adaptation of the vestibulo-ocular reflex and the vestibulospinal systems.

So if you’re dealing with any sort of balance problem and are looking for balance treatment in Visalia, we strongly recommend coming in for a visit. Our physical therapists can help get to the root of your problem and start you on your way to a more stable life without any bothersome balance complications.

For more information about our balance program, click here to visit our balance therapy page.

To Get Started on a Balance Evaluation & Treatment Program call (559-733-2478)

Looking for a Knee Pain Specialist in Hanford

If you’re currently dealing with knee pain, you may find yourself in a difficult predicament. Sometimes you need some guidance from a knee pain specialist in Hanford. If so, this article and a visit with one of our physical therapists can help.

The best—and worst—types of physical activity for your knee pain

You probably want to continue doing the things you love, but when you do, your pain holds you back, and you might be concerned that you’re damaging it even more when you exercise. This situation is common, but as physical therapists, we can assure you that staying active is still very possible and strongly encouraged.

Knee pain is actually the second most common musculoskeletal condition in the general population behind back pain, and its prevalence is increasing as a result of the obesity epidemic and our aging population. Some cases of knee pain develop over time and are classified as overuse injuries, such as runner’s knee and iliotibial band syndrome. In others, though, knee pain results from traumatic injuries sustained in sports, usually as the result of a sudden change in direction or quick weight shift. This can lead to a tear of the meniscus, ACL or some other soft tissue within the knee.

But whatever the cause of the knee pain, it doesn’t have to put an end to your participation in physical activity. All it means is you’ll need to switch to exercises that have less of an impact on your knees while still working out the rest of your body. In turn, strengthening the muscles around the knee joints will protect you from injury by decreasing the stress and protecting them from normal wear and tear.

So if you’re trying to stay active while rehabilitating your painful knee, this list should serve as a great starting point for you:

Swimming: any type of water activity, including swimming, is ideal for the knees since it’s low impact; however, the butterfly stroke should be avoided
Brisk walking/biking/elliptical machine: the elliptical is a great alternative to jogging, while brisk walking and biking are always smart low-impact option
Yoga/Pilates/Tai Chi: if you’re able to get a personal class, tell your instructor about your knee pain, and they’ll be able to personalize your program for you
Stretching: the hamstring stretch, quadriceps stretch and iliotibial band stretch all target muscles in your thigh that help stabilize the knees
Wear a brace: you should also consider wearing a quality knee brace while performing these activities, which is designed to protect an injured knee and ensure the knee moves in a controlled manner without being constricted; consult with a doctor or physical therapist for help picking out a brace
Use insoles: cushioned insoles are also helpful in shoes to reduce stress on knees
Avoid: any high-impact exercise or any physical activity that involves sudden stops, starts, pivots or jumps and landings, including jogging, basketball, tennis, soccer, football and racquetball; these activities can make knee pain worse

Physical activity is just one part of the equation, and a comprehensive physical therapy program is also needed to properly rehabilitate most knee conditions. This is why we strongly recommend giving us a call to set up a consultation that will determine the best path forward for you based on your situation and personal goals.