Nebraska: Beat Arthritis Pain

Nebraska Orthopaedic Newsletter Do You Want To Beat Arthritis Pain? WeCanHelp...

Nebraska Orthopaedic Newsletter

INSIDE: • Instantly Relieve Arthritis Pain In Your Hands

• Healthy Recipe

402-620-4605 CALL TODAY! “Before coming in, I was in a tremendous amount of pain and my daily activities were very limited. I could not even get down on the floor to play with my kids. Lee set me up with a set of exercises and stretches that got me back to playing with my kids and my day to day activities. From day one I felt like my concerns and challenges were listened to and I was challenged to get back to myself.” -Chris Patient Success Story

Do You Want To Beat Arthritis Pain? Don’t Let ThoseOutdoor ActivitiesSlowYouDown

It’s that time of year when you get outside and start moving again. Don’t let that sunshine fool you, the cooler spring air may cause trouble for your arthritis pain. Why do your joints ache in cool weather? Your joints are filled with fluid and so are your muscles, ligaments and tendons. When the air temperature is cooler, tissues tend to become tighter, drier and stiffer. This is especially true for extremities more exposed to the elements and away from the core of the body. Hands, shoulders, knees, hips and ankles are most susceptible. Arthritis pain is directly correlated to the limitation of mobility in your joints, muscles, ligaments and tendons. The more freedom of movement in your joints, strength in your muscles and improved circulation, the less you are affected by arthritis inflammation and pain.

HowtoNaturallyRelieveArthritisPain The best way to relieve arthritis pain is to stop inflammation from happening in the first place. Focus your efforts on protecting your joints with proper posture, gripping and lifting techniques. Don’t do an activity all at once, for example spring cleaning without taking breaks. Diet can play a major role in how you feel with arthritis. What you eat makes a big difference in how much inflammation is produced in your body. In addition, regular aerobic and strengthening exercises help you feel your best by keeping your joints lubricated, stretched and strengthened.

9 There is a little trick that most people, even doctors, don’t know about that instantly relieves arthritis pain in your hands. This technique assists the natural flow of lymphatic fluid out of your hands and arms. Try it right now for instant pressure and ache relief in your fingers and wrists. 1. Bring your affected arm out to the side slightly. Open and close your hand feeling for any stiffness or discomfort in the finger or wrist joints. 2. With your other hand gently place the open palm on your rib cage high up into the underarm area. INSTANTLY How To Protect Your Knees Your knees require good alignment, strength, stability and coordination in order to operate at their peak performance. With arthritis, any number of these components can be affected, causing inflammation and pain. Yoga poses are a good way to build flexibility, strength and coordination. Warrior Pose: Try this simple exercise to build your knee strength and stability. Make sure that you focus on proper alignment of your thigh, knee and leg while you perform this exercise. Hold for 30 seconds and repeat 5-10 times on each side for best results.

3. Gently press into the skin and move your hand in clockwise circles, moving the skin on the rib cage underneath, not rubbing your hand on the skin. You should feel no discomfort while you do this. If you do, then you are pressing too hard. 4. Perform this motion for 2-3 minutes. 5. Test your hand again by opening and closing it. It should feel lighter and with less discomfort. 6. Repeat this procedure multiple times a day for best results. Relieve Arthritis Pain In Your Hands If you need relief for your arthritis pain call and talk to your physical therapist today (402) 721-1112.

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Warrior Pose

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n° 326113 - Level Hard

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Practice News

Athletics runs in the family in this household!

As most of you know, sports are a huge part of my life. I love watching them, I love playing them, and I enjoy talking about them with patients and friends. For me, my favorite sport to watch would still be football. I played in high school and college and I still have a lot of knowledge of the sport which makes it fun to watch. It is a gladiator sport and to play, you have to be tough. Obviously I grew up playing sports, but now I get to watch my children grow up and mature as athletes too, which is so fun to see. My oldest son, Ty, plays baseball, basketball, and football. Adley keeps us busy with swimming, dance, soccer, softball, and basketball. I know that sounds like a crazy schedule, but it is a lot of fun for us as a family. I think it teaches the kids a lot too. I know they will learn about being a good teammate. They will learn respect, for not only their coach, but their teammates and the opposing team as well. They will learn to build confidence through success, but also learn to handle the disappointment of a loss. I think those are all extremely important lessons to learn in life. Having my kids in sports is also great for keeping the kids off the couch and staying active. There isn’t enough of that anymore. My favorite moments watching Adley are when she swims. She has grown so much already and is starting to excel as a swimmer. She will be on swim team soon in Blair at age 5. For Ty, I love seeing him hit the baseball. It is not an easy thing to do at a

young age and he has matured and grown in that area so much and hits the ball well. As much as I miss playing sports, I love getting the opportunity to switch roles and be a coach for their teams or cheer them on from the sidelines. I feel fortunate to get to play such a meaningful role in their lives. - Ross M. Tessendorf Owner, PT, DPT, ATC, CSCS

Fun & Games

Healthy Recipe

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Roasted Yam & Kale Salad INGREDIENTS: • 2 jewel yams, cut into 1-inch cubes • 2 tablespoons olive oil • salt and freshly ground black pepper • 1 tablespoon olive oil • 1 onion, sliced • 3 cloves garlic, minced • 1 bunch kale, torn into bite-sized pieces




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• 2 tablespoons red wine vinegar • 1 teaspoon chopped fresh thyme DIRECTIONS:




Preheat an oven to 400 degrees. Toss the yams with 2 tablespoons of olive oil in a bowl. Season to taste with salt and pepper, and arrange evenly onto a baking sheet. Bake in the preheated oven until the yams are tender, 20 to 25 minutes. Cool to room temperature in the refrigerator. Meanwhile, heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Cook and stir the onion and garlic until the onion has caramelized to a golden brown, about 15 minutes. Stir in the kale, cooking until wilted and tender.Transfer the kale mixture to a bowl, and cool to room temperature in the refrigerator. Once all the ingredients have cooled, combine the yams, kale, red wine vinegar, and fresh thyme in a bowl. Season to taste with salt and pepper, and gently stir to combine.

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n° 329366 - Level Hard


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