Johnson PT. Helping Arthritis Pain

Health+Fitness Newsletter

Do You Need Help With Arthritis Pain? See How Physical Therapy Can Help!

A L S O I N S I D E : The Solution For Arthritis Pain • Try These Simple Exercises For Arthritis Pain Relief Patient Success Spotlight • Healthy Recipe

Do You Need Help With Arthritis Pain? See How Physical Therapy Can Help!

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 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 associationwithachange inweatherorotherenvironmental circumstance. Overcoming Arthritis Pain Turning to over the counter pain medications to cope with arthritis pain 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 is a lot of current research trying to understand what precisely causes arthritis 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.

The Solution For Arthritis Pain

There is a long list of home remedies that are said to help with arthritis painaswell,andthere issomecredibilitytosomeoftheseconcepts.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.

Anti-inflammation and Arthritis Oneleadingformofarthritistreatment iswiththeuseofanti-inflammatory medication. Certain types of arthritis develop as a result of a build-up of inflammation inthebody.Specifically,thetendonsand ligamentsbecome inflamedasaresultofan internalattackfromthe immunesystem,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 itcanstrengthenandsupportthe jointsthroughguidedpracticeof movementandstrengthbuildingexercises.Typically,thebestactivitiesfor arthritispainare low-impactactivities.Workingwithaphysicaltherapist is the best way to ensure that you are practicing the best techniques for overcoming your discomfort.

If you’re struggling with arthritis pain or another condition or injury, call Johnson PT at 970.564.0311 to learn how we can help you!

Try These Simple Exercises For Arthritis Pain!



HIP ABDUCTION - SIDELYING While lying on your side, slowly raise up your top leg up and to the side. Keep your knee straight and maintain your toes pointed forward the entire time. Use your bottom leg to stabilize your body. Repeat 6-10 times on both sides.

STRAIGHT LEG RAISE While lying or sitting, slowly raise your leg, keeping your knee straight and your toes pointed outward. Hold for 2 seconds, then slowly lower your leg to the starting position. Repeat 6-10 times with each leg.

Patient Success Spotlight “I was recently advised by a doctor in Durango that Johnson Physical Therapy has the best people and results in the area for physical therapy. I was personally assigned to work with Thomas. Within the first few weeks of working with Thomas I experienced a total turn around. I have felt the best I have felt in a long time. I am no longer walking stooped over, I am able to straighten up, and I have gained a total of 1.5 inches in my height! Thomas is knowledgeable and kind. I truly value the experience I had at Johnson Physical Therapy.” - Dusty R.

Healthy Recipe Slow Cooker Ginger Coconut Chicken

INGREDIENTS • 4 cloves garlic peeled • 2 inch cube ginger about 30 grams, roughly chopped • 1 small sweet onion peeled, quartered • 1 tbsp olive oil • 2 tbsp butter • 2.5 lbs boneless, skinless chicken thighs cut into four • 2 cans coconut milk, not shaken

• 2 tbsp cornstarch • 1 can baby corn cobs • 1 cup peas or frozen vegetables Spice Blend • 1/2 tsp ground pepper • 1 tsp ground cumin

• 1 tsp ground coriander • 1 1/2 tsp ground tumeric • 1 tsp salt

DIRECTIONS Combine spices together and set aside. In a food processor, pulse garlic, ginger and onion until it forms a paste. In a skillet, heat olive oil and melt butter. Add pureed aromatics and stir well. Cook for a few minutes, then add spice blend. Cook for 2-3 minutes, stirring constantly. Move aromatics to one side of the skillet and add chicken pieces. Cook chicken slightly on all sides and thoroughly coat it with the spices. Transfer the skillet ingredients into a slow cooker. Remove the cream from the top of the coconut milk using a soup spoon and set aside. Pour the remaining coconut milk over the chicken until it barely covers it. Drain the corn cobs and chop in half. Add to the slow-cooker. Cook on low for 4 hours. Whisk cornstarch with coconut cream (previously set aside) until smooth and add to the chicken, stirring well. Add frozen peas or other vegetables of your choice. Cook for another 1/2 hour or until the chicken is cooked and the vegetables are hot.

Staff Spotlight Dr. Thomas Ramage, DPT

Dr. Thomas Ramage, PT, DPT, was born and raised in northern Utah. He attended Rocky Mountain University of Health Professions where he earned a Doctorate of Physical Therapy Degree in 2015. His areas of expertise include treating all ages, orthopedic post-operative and non-operative conditions, sports injuries, geriatric care, chronic pain, and neurological conditions. He is certified in Level 2 functional dry needling, soft tissue mobilization and blood flow restriction training. He attended undergraduate studies at Dixie State University where he was a scholar football athlete and as a huge bonus, met his bride-to-be, Swayzee. He loves spending time with his wife, son, and daughter. He also enjoys anything involving sports, woodworking, bee keeping, fishing, and being outdoors.

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