Health & Wellness Newsletter by Preferred Physical Therapy
NEWSLETTER Health & Wellness Newsletter (954) 360-7779
6 FOOD CHOICES TO HELP EASE ARTHRITIS PAIN
1. Broccoli, Brussels sprouts and cabbage. These veggies are part of the cruciferous family, and they are full of a compound called sulforaphane, which helps slow cartilage damage in joints due to osteoarthritis. Try adding broccoli, Brussels sprouts, cabbage, kale or cauliflower to your salad or stir-fry. 2. Fatty fish. Fatty fish like salmon, tuna, trout and mackerel are rich in omega-3 fatty acids, which help fight inflammation. Try adding fish to your diet a couple of times a week. If you’re not a big fan of fish, ask your doctor about taking an omega-3 supplement. 3. Garlic. Garlic is a member of the allium family—which also includes onions and leeks. These items contain a compound called diallyl disulfide that may help with a number of diseases— including arthritis. 4. Tart cherries. Some people with arthritis have found relief from products made from tart cherries. The ingredient in cherries that helps with joint symptoms is the same one that gives this fruit its red color—anthocyanin. 5. Turmeric. One of the best-researched inflammation fighters isn’t a food at all, but a spice. Tumeric contains a compound called curcumin. The compound has been used for centuries in India to ward off inflammatory diseases. You’ll find this yellow spice in Indian cuisines—particularly curries. 6. Vitamin C. Antioxidants in vitamin Cmay slow the progression of OA. You can get vitamin C fromstrawberries, kiwi, pineapple, or cantaloupe. However, we warn you against taking supplements with much higher doses than 65 to 85 milligrams, because in large doses vitamin C can increase the risk of kidney stones.
(954) 360-7779
Health & Wellness Newsletter
NEWSLETTER
RELIEVE ARTHRITIS PAIN WITH THESE SIMPLE STEPS INSIDE:
• 12 Steps for Relieving Arthritic Pains at Home • Relieve Hip Pain In Minutes • Patient Success Spotlight • Download Our App For Free Home Exercises
Whether you have arthritis pain or have been suffering for a long time, seeing a physical therapist at Preferred Physical Therapy can help you return to a more active and pain-free life. Give us a call at (954) 360-7779 today!
Did you know that arthritis is the leading cause of disability across the United States? According to theArthritisFoundation,approximately50millionpeople livewitharthritis. While it is possible for arthritis to develop in any joint, it most commonly affects the neck, back, hands, hips and knees. There are hundreds of different types of arthritis but themostcommonareosteoarthritisand rheumatoidarthritis.Osteoarthritis is the most common, and it happens as a gradual “wear and tear” of cartilage surrounding the joints. This can occur from age or from excessive, repetitive use of the affected joint(s). When cartilage is worn down, it can no longer act as a strong cushion and shockabsorber for the joints, resulting inbone-to-bone frictionandpainful inflammation. Rheumatoidarthritis isabitdifferent fromosteoarthritisand it isnotaswellunderstood. It is the second most commonly experienced form of arthritis, and it develops as an autoimmune response.Whensomeonehas rheumatoidarthritis, their immunesystem sees the joints as a threat. Because of this, the immune system attacks the joints, resulting in pain and inflammation. While research is still being done in order to better understand rheumatoid arthritis, many experts believe that your hormones, medical history, and environment could all be contributing factors. Whatever may be causing yourarthritispain,PreferredPhysicalTherapycanhelpyoufind relief.Contactus today to schedule a consultation and find out how our services can benefit you! How can Physical Therapy Relieve my Arthritis Pain? Arthritic joints typically lose their normal levels of function and strength, due to the chronic inflammation they are experiencing.However,oneof theprimarygoalsofphysical therapy is to regainasmuch
function as possible in the affected area(s) of the body. By restoring normal joint movement and improving muscle strength, the amount of excessive pressure on the joint can be relieved. Reducing the pressure on the affected joint decreases inflammation and helps relieve pain by improving mobility. When you arrive for your initial consultation at Preferred Physical Therapy, you’ll be greeted by one of our licensed and dedicated physical therapists. Each of our teammembers aremovement experts with years of medical training, equipped in helpingpatients relieve thestiffness,achiness,andpainassociatedwitharthritis. Your physical therapist will conduct a physical evaluation to analyze your joint movement, muscle strength, and overall function, in order to pinpoint the exact areas that are causing you pain. You will then be prescribed a personalized treatment plan, focused around your specific needs.Treatment plans will include targeted stretches and exercises aimed at relieving your pain and improving your function, inaddition toanyspecializedmethodsyourphysical therapistdeemsfit. This may include manual therapy, ice and heat therapies, electrical stimulation, or ultrasound. Your physical therapist may also include additional services as needed, such as weight management techniques to help ease some stress on your joints, and/or posture improvement to relieve stiffness and prevent injury.
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12 STEPS FOR RELIEVING ARTHRITIC PAINS AT HOME
Treatment plans for arthritis cases are aimed at relieving pain and decreasing the amount of inflammation, stiffness, and overall stress placed on the joint(s). However, there are also some steps you can take on your own to make sure your daily life is as pain-free as possible: 1. Stretch multiple times a day. 2. Alternate between weight bearing and non-weight bearing exercises. 3. Use tools that make it easier on your joints, such as large handled can openers and large grips on kitchen tools. 4. Carry grocery bags on your forearms, instead of straining the joints in your fingers. 5. Have commonly-used items within easy reach to avoid squatting, kneeling, or having to reach high overhead. 6. Get up and move often. Don’t sit for more than 30 minutes without getting up for a break. 7. Avoid prolonged kneeling. 8. Maintain proper posture when sitting and standing. 9. Drink plenty of water. 10. Eat nutritious foods. 11. Avoid fried foods, sodas, and other items that increase inflammation in your body. 12. Work with your physical therapist to create a treatment plan and update it with a yearly check-up.
If you are living with joint pain, call us today to learn more about our arthritis treatment programs. We recommend a yearly physical therapy check-up to ensure you are performing at your best. Find relief for your arthritic pains today with Preferred Physical Therapy!
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APPLE, GOAT CHEESE, & PECAN PIZZA
INGREDIENTS • 1lb six-grain pizza crust • Cooking spray • 3 cups thinly sliced Fuji apple • 1 cup crumbled goat cheese • 2 tsp chopped fresh thyme
• 1 tbsp extra-virgin olive oil • 2 tsp Dijon mustard • 1 tsp fresh lemon juice • 1 1/2 tsp honey • 2 cups baby arugula • 3 tbsp chopped pecans, toasted
DIRECTIONS Preheat oven to 450°. Place pizza crust on a baking sheet coated with cooking spray. Arrange apple slices evenly over pizza crust; top with cheese. Sprinkle thyme evenly over cheese. Bake at 450° for 8 minutes or until cheese melts and begins to brown. Combine oil and next 3 ingredients (through honey) in a medium bowl, stirring with a whisk. Add arugula; toss gently to coat. Sprinkle pecans evenly over pizza; top with arugula mixture. Cut pizza into 6 wedges.
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Patient Success Spotlight
DOWNLOAD OUR APP FOR FREE HOME EXERCISES
• Easy Access to Your Home Exercise Program • Full Exercise Videos with Instructions • Personalized Notes From Your Therapist • You Earn Medals, Awards and Achievements • Health Tips and Strategies
Howtoaccessyourexercises...
This is THE MOST professional and well-trained staff I ever encountered in 7 years! “With my wife’s medical issues we’ve been to many PT facilities in South Florida. This is THE MOST professional and well-trained staff I ever encountered in 7 years. Do not go elsewhere. I went to Preferred PT with my Mom (90 yrs old) yesterday and they were incredible. I have a background in healthcare so I’m a valid source. I cannot fathom why they have availability. Lucky for us.” - David F. (Actual Google Review)
1. Once your physical therapist creates your account, you will receive an email from admin@ptwired.com. Click on the activation link! 2. Set your password
3. Download the App by scanning the codes below 4. Log in using your email address and password
Use your smartphone camera to scan one of these codes
Relieve Hip Pain In Minutes Trevor can teach you TMR if you are experiencing hip pain.
PRONE HIP EXTENSION While lying face down with your knee straight, slowly raise up leg off the ground. Loosens Hips www.simpleset.net
FREE COMPUTERIZED GAIT SCAN WITH DETAILED REPORT ANALYZING FOOT MECHANICS CALL TO SCHEDULE TODAY!
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