It is very frustrating to find that knee pain can get worse with exercise or by trying to do the “right” thing .  Let me help explain by telling a common story. I got this question sent to me yesterday by a “confused” reader of my newspaper articles suffering with knee pain, let’s call her ‘Michelle’: “Hey Jennifer, I’ve been suffering with pain in my right knee now for a few weeks. What I can’t put my finger on is what I did to make it start in the first place, and even more confusing is that it’s most painful when walking down the stairs, and only comes on 10 minutes into a run. Sometimes it aches, sometimes it feels tender and dull, but I don’t understand why I could run fine before and now I can’t, without having to stop after 10 minutes. Can you help?” There’s a good chance that the same thing is happening to Michelle as it does to most people this time of year… And it’s no surprise seeing as we’re now coming into Spring and heading into Summer quicker than we know it… This time of year we see more people than ever in the clinic suffering with painful knees. The reason why? Because it’s around this time of year that people decide to be more active and take things up like running and walking for longer distances. Even if they’re used to running, people tend to step it up and run a little longer than usual to… Read More

Knee Pain: How To Stop Arthritis Before It Stops You   Many people just like you are becoming victims of knee pain. This is FAST becoming one of the most common things we see at Penrose Physical Therapy, but before I tell you why, have a look and see if this sounds familiar. There’s a similar pattern that emerges with knee pain (before arthritis sets in). It starts with a few clicks of the knees, just here and there. But nothing painful, and you think nothing of it. Then as the years go on, some of those clicks become painful, and they start to ache a little bit more, commonly under the knee cap and inside of the knee. Walking around the stores for a few hours and they begin to feel sore. Sound familiar? You should think of ‘click-y’ knees as a warning sign that something’s wrong so you can correct it before the damage is done and it’s too late. Could this be you? Here’s a few simple ways to help you check at home (best to stand in front of a mirror): 1. Which way are your knees facing? They should go straight forwards, not towards each other “knocked knees”, or away from each other either. 2. Now bend your knees to do a small squat, as if you were going to sit down onto a chair behind you (any clicks?). In that position look… Read More

This week I wanted to focus on the type of knee pain that slows you down in life, niggles when you walk up and down the stairs, hurts every time you bend down, aches when you sit and just generally leaves you feeling frustrated wondering when it’s finally going to wear off… If that’s the type of knee pain you have, you’re not alone. Painful knees are one of the most common things we see people living with at Penrose Physical Therapy. And a lot of people get frustrated because they don’t understand WHY it’s happening to them. Some people think knee pain is just a part of ‘getting old’, because a friend or close family member told them it happens to everyone. Some people think knee pain is one of those things that comes and goes, hoping it’ll magically disappear one day when they wake up… (but it ends up staying longer, and sometimes gets worse). The sudden onset of knee pain can be confusing. Sometimes it happens because of a nasty fall or a movement you did that set it off. But more often than not, we see people suffering with knee pain because of everyday habits we do without even realizing. Maybe these habits are making your knee pain worse too? I wanted to share with you 3 of the most common bad habits we see people doing… 1. Wearing The Wrong Shoes – It’s sad but true, your favorite pair of heels, or smart suit shoes, could… Read More

I know how frustrating it can be when you’re not sure what you’ve done to hurt your knee, and even more frustrating when everything you’re trying to do to get rid of the problem – doesn’t do a thing to make it feel any better. So, I wanted to tell you about the 3 most common “quick fixes” that people THINK ease their knee trouble, but that actually do the opposite! 1. Reaching for the painkillers. When your knee hurts, one of the easiest things to do is reach for the painkillers to “kill” the problem, quick. Painkillers won’t get to the root cause of your problem and do anything to fix it, they just mask the pain instead, which doesn’t help anyone – it’s better to do something to fix the problem long-term instead. 2. Resting I understand it can be tempting to do nothing but rest “in case the pain gets worse” which means many people end up laying on the sofa watching their favorite TV shows. But when it comes to your knee, ‘rest’ actually means to not do ‘too much’. If you rest too much, your joints will become stiff and tight, which can make your knees feel even more achy when you try to move them. Try swimming, cycling, going for a light walk, Yoga or Pilates – low impact exercises to help keep you moving and not place any added pressure on your knees. 3. Wearing a support Knee supports should ONLY… Read More

Hellen is a nurse who recently finished therapy with us for her knees and can now take stairs 2 at a time!!   Before her doctor sent her to physical therapy she didn’t think she really “needed” us.  She had accepted that knee pain and some loss of ability was her “new normal.”  You see she had a total knee replacement about a year ago and now a recent menisectomy on the other knee.   She was shocked at the improvements we made with BOTH knees!  She is able to do stairs 2 at a time and is even thinking about going back to skiing with her husband!  She was willing to share her story with you on the Penrose & Associates Physical Therapy Youtube Channel.  If you are 40+ and think knee pain is your new normal think again!  If you want to be able to do stairs and get stronger then let us help you get there.   Hellen, pictured below, attended 12 visits to complete a full plan of care that allowed her to get to that level of function!   Penrose Physical Therapy Answers: What Can I do About Knee Pain Right Now?  … Read More

Written November 2017 on Thurston talk: Dawn Hill has been battling foot pain while walking due to plantar fasciitis for almost 25 years. It started on a vacation in Scotland where she spent most of her two weeks hiking. “Every day I’d limp in, but I wouldn’t give up my hike the next day,” says Dawn, an obviously tough woman who loves being active. She came home with an unwelcome souvenir, however. Since then, Dawn has needed orthotics, but the foot pain with walking continued. Ivy is Dawn’s adorable Maltese/Cairn Terrier mix, who loves taking long, brisk walks, but chronic pain in Dawn’s foot started to shorten them. “The brisk walking got really painful,” Dawn recalls. “And, of course, you try to doctor them yourself before you go see someone. Finally, I went and saw my podiatrist because it wasn’t getting better. I couldn’t walk two blocks without the burn being unbearable.” Her doctor diagnosed her with posterior tendonitis. After trying different orthotics from the podiatrist without seeing the results she wanted, Dawn asked her doctor to refer her to Penrose & Associated Physical Therapy as she had recently met owner Jennifer Penrose and had enjoyed her. Dawn says her experience at Penrose was amazing. They started by videotaping her on a treadmill to assess how she walked and how her gait caused foot pain. Then, they fitted her for new orthotics. “My old orthotics just weren’t supporting my arch like they should,” Dawn explains. “So, not only did I… Read More

Knee pain is not always arthritis. It can be a simple tendonitis that is easily resolved with physical therapy. Read about tips for knee pain and Nancy's story here. Read More

Were you told by your doctor to increase your impact and weight lifting exercises and yet don’t do anything too strenuous or you might suffer a fracture?  Did you leave the office confused wondering what you should and shouldn’t do? We hear that story all the time.  We don’t fault the doctors; the healthcare system no longer has the ability to allow lengthy conversations about how to manage osteopenia or osteoporosis. We can help you understand what you can do to stay mobile and independent and set up a successful long term approach to this diagnosis.  The most important thing is to learn how to move without creating a fracture.   Softening of the bones in the spine are very susceptible to fracturing.   You need to learn how to bend over without bending your back!  Think of all the every day activities that bend that upper back: putting on socks and shoes, getting dressed, getting in and out of a car, emptying the dishwasher, making your bed, cleaning, cooking, and the list goes on.  You need to do those things without bending the spine especially the upper back or thoracic spine.  We can help you learn how to move correctly and safely. At Penrose Physical Therapy we want to help those age 45+ to minimize their risk for fracture and set up a successful posture program that actually will increase your height!  No, we don’t claim to cause you to grow but most of the time the rounded upper back posture, slouching, and forward… Read More

Avoid Low Back Pain with Targeted Exercises… Read More

6 Surprising Conditions Benefit from Physical Therapy  … Read More

Penrose & Associates Physical Therapy Shares Dynamic Stretching for Performance… Read More

Most of the time the ache in our neck and shoulders is from overuse of those muscles. Are you sitting up with good posture at your computer? Do you carry your bag repeatedly on one side with considerable weight in it? Do you use the "arm rests" on your chair to rest your arms and decrease the tension in your neck and shoulders? Is the monitor at the right height so you are not leaning forward or bending your neck too far down? All of those posture issues can create neck and shoulder pain. Read More