PelhamPhysicalMed_Low Back, Hip, & Knee Arthritis

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body




HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

WWW.PELHAMREHAB.COM (718) 823-3900

INSIDE: Indoor Exercises: Don’t Let the Cold Weather Hold You Back • Success Story • Tasty Recipe: Orange Cranberry Bread • Exercise Essentials • Direct Access

FIND THE RELIEF YOU NEED FROM LOW BACK, HI P, & KNEE ARTHR I T I S If you’re constantly facing lower back, hip or 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, the cartilage in our joints wears down, causing painful bone on bone rubbing, inflammation, stiffness, and pain. While there is no cure for replacing cartilage yet, it is possible to alleviate the symptoms of arthritis, by improving your joint movement, muscle strength, balance, and coordination. It’s even possible to eliminate symptoms entirely, depending on the amount of arthritis you have. 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, according to the Arthritis Foundation. People of all ages, races and sex can get it. It’s also the leading cause of ongoing disability in America. The most prevalent form of arthritis is osteoarthritis, which is caused by either injury or normal wear and tear. 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 overuse, wear and tear, or injuries. Arthritis can also be caused by: • Infections, such as Lyme disease • An immune system dysfunction - rheumatoid arthritis • The inheritance of osteoarthritis • An abnormal metabolism, which leads to gout

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Arthritis & Physical Therapy Regardless of the cause of arthritis, physical therapy plays a major role in the treatment of arthritis symptoms and should be tried first, before more aggressive procedures such as surgery. While maintaining a healthy weight, exercise and a good diet help, surgical intervention may eventually be needed. However, physical therapy has been shown to be an excellent way to prepare and recover after a total knee or hip replacement. It is very common for the muscles that support the knee, hip, and low back to become weakened from inactivity. Through targeted easy to do exercises, we help your muscles regain their strength, providing greater support to the joints, and reducing inflammation. Furthermore, by improving balance and coordination, especially to the knee and hip joints, the abnormal strain on the joints is relieved, and safety is improved to reduce risk of further injury. If you or a loved one suffers from arthritis, you have options. The first step is to contact one of our therapists today, and ask about ongoing physical therapy treatment to restore mobility, comfort and quality of life. See how we can help your joints feel better and move better! You can find relief from your arthritis pain. Call us today at (718) 823-3900 or visit We can help you live your life again, pain-free!

For arthritis suffers, even simply walking can cause pain in the lower back, hip or knee. Often, arthritis is a downward spiral of progress pain, limiting movement and strength, which in turn causes more inactivity and pain. However, by improving joint movement, muscle strength, balance and coordination, this cycle can be broken, reducing pain and inflammation.


Pelham, they were all

TAST Y RECIPE ORANGE CRANBERRY BREAD • 2 cups white whole wheat flour • 1/2 cup sugar

so professional and friendly. They were very accommodating to my schedule once I’d returned to work. I just finished four months of physical therapy and they were fantastic!” - A. G.

• 1 cup fresh cranberries • 1 teaspoon orange zest • 1/3 cup coconut oil, melted • 3/4 cup fresh orange juice • 1 egg

• 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 teaspoon salt

Directions Grease an 8×4 inch loaf pan. Set aside. Preheat oven to 350°F. In a large bowl, add white whole wheat flour, sugar, baking powder, baking soda, salt, cranberries, and orange zest. Gently stir. In a separate medium-sized bowl, add coconut oil, fresh orange juice, and an egg. Add wet ingredients to dry ingredients. Stir to combine everything together. Scrape the batter into the prepared loaf pan. Bake for 30-35 minutes. Remove and let cool for 5 minutes. Serve and enjoy!

Photo: Yasmine Azor Photography


INDOOR EXERCISES DON’T LET THE COLD WEATHER HOLD YOU BACK Yoga. Yoga provides relaxing physical activity all year long and can easily be done in your bedroom, living room or just about anywhere in the house. You can even use yoga first thing in the morning to wake up slowly and get your body warmed up for the day. Running alternatives. If you love cardio, you probably don’t want to give up that runner’s high, but you might not want to venture out into frosty conditions either. Get your heart pumping indoors with cardio exercises you can do at home, such as:

Hip Hikes

While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side. Then return the pelvis/leg back to a leveled position. Repeat 3 times.

• Burpees • Jump rope • High knees

• Climbing stairs • Jumping jacks • Mountain climbers You can keep exercising throughout the colder months—without risking frostbite. It might take you a few tries to find an indoor workout you love, but don’t give up; you might just find your new favorite activity.


Alwaysconsultyourphysical therapistorphysicianbeforestartingexercises you are unsure of doing.

SHARE THE PATH TO BETTER HEALTH Do You Have Friends or Family Members That Have Trouble:

DIRECT ACCESS WHAT DOES IT MEAN? Physical Therapy is Easier to Get Than You Think! • A physician referral

� Sitting for long periods � Walking for long distances � Living active & healthy

� Moving without pain � Bending &moving freely � Balancing confidently & securely

Share the Benefits of Physical Therapy with a Friend! We appreciate your confidence and will do our best to help those you refer meet their health and rehab goals. Thank you to all of our friends who refer others to us!

• Therapy may begin with a full evaluation by a licenced physical therapist • In New York, up to 10 visits within 30 days is allowed, with some exceptions

no longer needed, whether you want a check-up, suffered a recent injury, or if you want to improve your overall health and wellness

Don’t let your pain hold you back. Call us today at (718) 823-3900 or visit our website at

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