Applied: Relieving Low Back, Hip & Knee Arthritis Pain

SPIRIT DAY NEWSLETTER Health & Wellness Newsletter (520) 296-8513

Keep an eye out for our spirit day! Every month we will have a contest with our employees. We would like to invite everyone to vote for your favorite staff member, by commenting on their photo that will be posted to our Facebook page.

The employee with the most votes on Facebook will win a $25.00 gift card, and bragging rights as the best dressed. Like us on Facebook to choose your favorite contest participant each month! www. facebook.com/AppliedPhysicalMedicine.

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Health & Wellness Newsletter

(520) 296-8513

NEWSLETTER

RELIEVING LOW BACK, HIP & KNEE ARTHRITIS PAIN

INSIDE: • Arthritis & Physical Therapy • Relieve Knee Pain In Minutes • Patient Success Spotlight • Healthy Recipe

Whether you have arthritis pain or have been suffering for a long time, seeing a physical therapist at Applied Physical Medicine can help you return to a more active and pain-free life. Give us a call today: (520) 296-8513

If you’re constantly facing lower back, hip and knee pain—you might be feeling arthritis. According to the Centers for Disease Control, roughly 54.4 million U.S. adults are diagnosed with some form of arthritis per year. As we age, our bones wear down. Are yours? If they are, don’t worry. It’s possible to alleviate the symptoms. It’s even possible to eliminate them entirely. If you have regular aches and pains, keep reading. We have a solution. What Is Arthritis, Exactly? Before knowing how to relieve arthritic pain, you’ll need to understand it. Arthritis—or the painful stiffness, or inflammation, of joints—isn’t a single disease. The term “arthritis” is an informal explanation of joint pain and disease in general. Over 100 types of arthritis exist, asserts the Arthritis Foundation. People of all ages, races and sex can get it. It’s also the leading cause of ongoing disability in America. What Causes Lower Back, Hip and Knee Arthritis? Because arthritis is a catch-all term, pinpointing what causes arthritis may be difficult. In most cases, arthritis is caused by injuries.These injuries degenerate bones, joints and cartilage, resulting in the pain. Arthritis can also be caused by:

• Infections, such as Lyme disease • An immune system dysfunction • The inheritance of osteoarthritis • An abnormal metabolism, which leads to gout

Simply walking can cause arthritis in the lower back, hip and knee. Our legs wear down as they’re used. Sometimes, old age is simply the culprit as use wears away at our joints and bone tissue. This type of arthritis, called degenerative arthritis—or osteoarthritis—is the most common kind of arthritis. When the leg’s cartilage—or its slick, cushioned surface—is worn away, bone rubs against bone. This pain, stiffness and swelling requires professional osteoarthritis treatment.

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ARTHRITIS AND PHYSICAL THERAPY

Regardless of the cause of arthritis, physical therapy serves a purpose in most cases. Often, severe arthritis may require medication, hot and cold therapy or even surgery. While maintaining a healthy weight, exercise and a good diet help, medical intervention may eventually be needed. During physical therapy, the individual is trained to reach maximum mobility.Theymayalsoundergoexercises that reduce thepressure on arthritic spots. If a patient has undergone surgery, post-op physical therapy can help them reclaim their mobility—as well as their lifestyle. If you or a loved one suffers from arthritis, you still have options. Contact one of our therapists today, and ask about ongoing physical therapy treatment to restore mobility, comfort and quality of life. Source: https://www.arthritis.org/about-arthritis/understanding-arthritis/what- is-arthritis.php https://www.arthritis.org/about-arthritis/where-it-hurts/back-pain/causes/back- arthritis.php https://www.arthritis-health.com/blog/7-core-exercises-relieve-back-and-hip- arthritis-pain https://www.arthritis-health.com/blog/4-types-arthritis-cause-sacroiliac-joint-pain

Call us today to schedule an appointment!

ASPARAGUS RISOTTO

INGREDIENTS • 4 cups (1-inch) slices asparagus • 3 cups fat-free, less-sodium chicken broth • 1 1/2 cups water • 1 tbsp butter • 2 cups chopped onion (1 large)

• 2 cups uncooked Arborio rice • 1/2 cup dry white wine • 1 cup (4 ounces) grated fresh Parmigiano-Reggiano cheese • 1/4 cup heavy whipping cream • 1 tsp salt • 1/2 tsp freshly ground black pepper

INSTRUCTIONS Place 1 cup asparagus and 1 cup broth in a blender; puree until smooth. Combine puree, remaining 2 cups broth, and 1 1/2 cups water in a medium saucepan; bring to a simmer (do not boil). Keep warm over low heat. Melt butter in a large heavy saucepan over medium heat. Add onion to pan; cook 8 minutes or until tender, stirring occasionally. Stir in rice; cook 1 minute, stirring constantly. Stir in wine; cook 2 minutes or until liquid is nearly absorbed, stirring constantly. Add 1/2 cup broth mixture; cook 2 minutes or until the liquid is nearly absorbed, stirring constantly. Add remaining puree mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 30 minutes total). Stir in remaining 3 cups asparagus; cook 2 minutes. Stir in 3/4 cup cheese, cream, salt, and pepper. Transfer risotto to a bowl. Serve with remaining 1/4 cup cheese.

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Patient Success Spotlight

DISCOVER HOW TO LIVE PAIN-FREE

At Applied Physical Medicine, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to go to Applied Physical Medicine if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

Now I can do all of my martial arts! “While doing martial arts class, I hurt my knee. I thought it would get better, but it got worse. My good friend recommended APM and I am so glad she did. I couldn’t bend my knee very far and definitely couldn’t kneel down on my right knee. Most activities were very limited. Cara was awesome! We did dry needling, stretches, exercises. Now I can do all of my martial arts activities, and even went roller-skating! I love the staff at APM. They are like extended family!” - Margie H.

Relieve Knee Pain In Minutes Try this movement if you are experiencing knee pain.

KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Repeat 6 times on each leg. Stretches Knees www.simpleset.net

FREE 15 MINUTE CONSULTATION CALL TO SCHEDULE TODAY!

(520) 296-8513

Limited to the first 25 callers. Expires 04-30-19

Attention Pain Sufferers

LOWER BACK & HIP ARTHRITIS WORKSHOP ONE DAY SPECIAL OFFER

On April 19th at 4:30PM Free Workshop

• Your lower back & hip is hurting so bad that you can’t walk without pain. • You are frustrated at the thought of missing out on a vacation or giving up hobbies and recreational activities because your lower back & hips hurt too much. • You find yourself worrying more about your knee pain than living your life. • You’ve had enough and just want to get back to normal. This workshop is for you if:

Here’s some of what you’ll learn: ü The #1 obstacle that gets in the way of healing lower back & hip arthritis pain. ü Common symptoms of lower back & hip arthritis pain. ü What successful treatment and permanent relief look like without the side effects of medications, injections or surgery. Matthew Derrick PTA and Yolanda Talley PTA will be presenting our FREE lower back & hip arthritis pain Workshop at our clinic, April 19th, 4:30pm!

Only 15 spots available! Don’t delay, register today by calling now!

Reserve your spot today and learn how to take care of your arthritis! Sign-up page at https://physicaltherapytucson.com/workshop/lower-back-hip-arthritis-pain-workshop/ TUCSON CLINIC 6606 E. Carondelet Dr. Tucson, AZ 85710 (520) 296-8513

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FIND YOURSELF WITH LESS ENERGY DURING THE DAY?

There is a big difference between the amount of sleep you can get by on and the amount you need to function optimally. According to the National Institutes of Health, the average adult sleeps less than seven hours per night. In today’s fast-paced society, six or seven hours of sleep may sound pretty good. In reality, though, it’s a recipe for chronic sleep deprivation. Just because you’re able to operate on six or seven hours of sleep doesn’t mean you wouldn’t feel a lot better and get more done if you spent an extra hour or two in bed. While sleep requirements vary slightly from person to person, most healthy adults need between 7 to 9 hours of sleep per night to function at their best. Children and teens need even more. And despite the notion that our sleep needs decrease with age, most older people still need at least 7 hours of sleep. Since older adults often have trouble sleeping this long at night, daytime naps can help fill in the gap. Signs that you’re not getting enough sleep. If you’re getting less than eight hours of sleep each night, chances are you’re sleep deprived. What’s more, you probably have no idea just how much lack of sleep is affecting you. WHY YOU NEED 7-9 HOURS OF SLEEP

How is it possible to be sleep deprived without knowing it? Most of the signs of sleep deprivation are much more subtle than falling face first into your dinner plate. Furthermore, if you’ve made a habit of skimping on sleep, you may not even remember what it feels like to be truly wide- awake, fully alert, and firing on all cylinders. Maybe it feels normal to get sleepy when you’re in a boring meeting, struggling through the afternoon slump, or dozing off after dinner, but the truth is that it’s only “normal” if you’re sleep deprived.

You may be sleep deprived if you. • Need an alarm clock in order to wake up on time • Rely on the snooze button • Have a hard time getting out of bed in the morning • Feel sluggish in the afternoon • Get sleepy in meetings, lectures, or warm rooms • Get drowsy after heavy meals or when driving • Need to nap to get through the day • Fall asleep while watching TV or relaxing in the evening • Feel the need to sleep in on weekends • Fall asleep within five minutes of going to bed

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