Newsletter by Wise Physical Therapy
N E W S L E T T E R
TOP THE HOLIDAYS WITH ARTHRITIS PAIN RELIEF
We wish all of our patients Holidays! • A SAFE & HAPPY •
OUR SERVICES THERAPEUTIC EXERCISE BALANCE TRAINING POSTURAL RESTORATION GAIT TRAINING JOINT MOBILIZATION MANUAL TRACTION SOFT TISSUE MOBILIZATION / MYOFASCIAL RELEASE
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N E W S L E T T E R
ARE YOU PREPARED TO ENJOY THE HOLIDAYS WITHOUT ARTHRITIS PAIN? INSIDE : • Overcoming Arthritis Pain • Patient Success Spotlight • Free Back Pain Seminar • Healthy Recipe
struggle with the condition, and while it can influence anyone of any age, it most frequently develops among those who are most prone to overuse— those who are over the age of 65. Arthritis occurs when there is a breakdown of the cartilage that covers the ends of the bones. This cartilage is what allows the joints in the elbows, ankles, knees and hips to move with freedom. Without cartilage, the bones would rub against one another with each movement, and would cause extreme pain. As the cartilage breaks down, so, typically, does the bone, and as the shape of the joint changes it becomes even more difficult for it to function smoothly. Furthermore, the ligaments and tendons around the joint will often stiffen, and the muscles surrounding the joint will weaken, making it altogether more difficult and painful to move. While arthritis pain typically develops gradually, the realization of what you are dealing with can still come as a shock. In some circumstances the pain will appear more abruptly, especially when the pain develops in association with a change in weather or other environmental circumstance.
When you experience an injury, dealing with the pain that comes as part of the aftermath is expected. While painful, most of the time when recovering from an injury you can find comfort in the knowledge that the pain is temporary. As your body heals, as you go through the motions of building your muscle mass back and improving flexibility with physical therapy, you know that in time you will feel like yourself again. This knowledge gives you something to work towards, and helps the pain feel more manageable—even when it is intense, and never-fleeting. Arthritis pain is different. Arthritis doesn’t develop as a result of an injury, but instead develops over time as a result of chronic use, or even as a result of genetic disposition. This can make dealing with the pain of arthritis even more difficult to cope with, as it begs the question: if the pain is coming from inside the joint, is there anything I can actually do about it? Understanding Arthritis Pain. Osteoarthritis is the most common chronic condition to affect the joints. Almost 30 million adults in the United States
SCHEDULE A CONSULTATION TODAY GET RID OF YOUR NAGGING ARTHRITIS PAIN!
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Overcoming Arthritis Pain
Turning toover thecounterpainmedications tocopewitharthritispain is ineffective as a long-term solution. While some of the medications may provide temporary relief, they will not help you overcome the pain for good. Physical therapy, on the other hand, can provide actual relief from arthritis by helping to rebuild strength in the joints through targeted movements and flexibility exercises. There isa lotofcurrent research trying tounderstandwhatpreciselycausesarthritis to develop in some people, and not in others. Everyone uses their joints every day, and while it makes sense that so much pressure would cause pain to develop over time, it doesn’t explain why the pain develops when and where it does, and why it happens to some people and not to others. Anti-inflammation and Arthritis. One leading form of arthritis treatment iswith the use of anti-inflammatory medication. Certain types of arthritis develop as a result of a build-up of inflammation in the body. Specifically, the tendons and ligaments become inflamed as a result of an internal attack from the immune system, which is typically triggered by some combination of environmental factors. Avoiding certain foods and movements can reduce inflammation, and thereby reduce pain. Physical Therapy and Arthritis. Physical therapy is highly recommended for the treatment of arthritis because it can strengthen and support the joints through guided practice of movement and strength building exercises. Typically, the best activities forarthritispainare low-impactactivities.Workingwithaphysical therapist is thebestway toensure thatyouarepracticing thebest techniques forovercoming your discomfort.
There is a long list of home remedies that are said to help with arthritis pain as well, and there is some credibility to some of these concepts. For example, losing weight, exercising regularly, and making some dietary changes such as reducing caffeine and sugar consumption are said to help alleviate pain associated with arthritis. However, before you start making any changes to your lifestyle, it is best to consult with a physical therapist. For more information about how to rid your life of arthritis pain, contact us.
Call us today to schedule an appointment (907) 562-2118.
Holiday Seared Duck with Blueberry Chutney and Potato Rosti Recipe
• 4 Yukon Gold potatoes • ½ stick pasture butter, melted • 2 tbsps chopped fresh rosemary • 1 tbsp kosher salt • 1 tbsp ground black pepper • Duck fat, for frying (use what comes off the duck breasts) • Special equipment: a 12-16 inch cast iron pan
• ½ tbsp dried thyme Blueberry Chutney: • 10 oz (2 cup) fresh/frozen blueberries • 1½ tbsp lemon juice vinegar • 2 tsp peeled & minced ginger • ¼ tsp sea salt • ¼ tsp ground cinnamon • ¼ tsp crushed red pepper • pinch ground cloves Potato RostiPotato Rosti:
INGREDIENTS Pan-seared duck: • 4 duck breasts • 1 tbsp paprika • 1 tbsp salt
• 1 tbsp garlic powder • ½ tbsp black pepper • ½ tbsp onion powder • ½ tbsp cayenne pepper • ½ tbsp dried leaf oregano
INSTRUCTIONS Placeallchutney ingredients inasmallsaucepan,bringtomediumheatuntil justbegins tobubble.Reduce theheat to lowandsimmer for45minutesoruntil thickened,stirring occasionallytopreventscorching.Cooltoserve.Chutneycanbemadeaheadandstored up to two weeks. Preheat the oven to 400 degrees F. Sprinkle both sides of each duck breast with the herbs and spices. Set aside. Grate the potatoes. Squeeze out excess liquid using your hands—much like wringing out a sponge. Toss the potatoes with the melted butter, rosemary, salt, and pepper. Set aside. Add the olive oil to the small cast- iron skillet. Warm over medium heat. When the oil is hot, add the duck breast, skin side down. Sear for 6 minutes. Pour the duck fat off into the larger cast iron skillet to cook therosti.Placeovermediumheat.Fliptheduckbreastoverandplacetheentireskillet in the oven to roast for 8 to 10 minutes for medium rare (less time if breasts are smaller).
Drop potato mixture into the warmed duck fat making small ¼-inch thick or so cakes. Simmer therosti induckfatuntilgoldenbrown,about5minutes.This isaboutwhen the duckbreastsaredonebaking—pour intotherostiskilletanyadditionalduckfatfromthe bakedbreasts.Settheduckasidetorest2to3minutes.Fliptherosti inthepanandadd more duck fat. Continue cooking until golden and crisp. If making large batches, you can place the finished rosti onto an unlined baking sheet and continue cooking the rest of the potato mixture. Reheat rosti in a 400 degree F oven for 10 minutes. Slice each duckbreast,on thebias, into½ inchslices.Arrangewithblueberrychutneyonaserving platter and serve with potato rosti and a green salad. Very elegant. Find more healthy recipe makeovers at www.OurNutritionKitchen.com Contributed by MarieCecchiniSternquist,MSCHHCwhousesFunctionalNutritionandNutritionResponse Testing to address inflammatory processes that prevent true healing.
CALL US TODAY FOR AN APPOINTMENT (907) 562-2118
Who Do You Know That Needs Our Help?
Patient Success Spotlight
Do You Have Friends Or Family That Can’t:
� Move without pain � Bend and move freely � Balance confidently & securely
� Sit for long periods � Walk for long distances � Live active and healthy
Name: Refered by:
“Helpful with my recovery of over 35 years of pain.” “Hands-On Therapy is just what my body needed as I had already had been doing my exercises and stretches. The professional advice and techniques were helpful with my recovery of over 35 years of pain. Thank you Bill.” - Sherrie K.
Call (907) 562-2118 Today! A free gift for every person you refer to Wise Physical Therapy who becomes a patient!
FREE BACK PAIN SEMINAR
WE MAKE IT EASY TO LEAVE A REVIEW!
JANUARY 15TH AT 6PM Wise Physical Therapy will present the Back Pain Seminar will be held Wednesday, January 15th at 6pm at Alaska Club East. Register today! Limited seats available.
1. Open your smart phone to the camera app 2. Center the QR code above in the frame (this will take you directly to our Google Review page) 3. Tell us how we’ve done! INSTRUCTIONS:
Don’t delay! Register by calling (907) 562-2118
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1200 Airport Heights Drive Suite 170 (Building E) Anchorage, AK 99508-0031
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