Balance Rehab: Relieving Low Back, Hip & Knee Arthritis Pain

N E W S L E T T E R

Relieving Low Back, Hip &Knee Arthritis Pain

See Inside • Relieving Low Back, Hip & Knee Arthritis Pain • Staff Spotlight • Arthritis & Physical Therapy • Healthy Recipe

• Cereal Before Bed…. Could This Help Your Student Athlete?

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N E W S L E T T E R

Relieving Low Back, Hip & Knee Arthritis Pain

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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. Sources 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

Are you letting arthritis pain hold you back? Call 603.890.8844 to schedule your appointment today!

Arthritis & 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 maximummobility. They may also undergo exercises that reduce the pressure 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.

PEANUT BUTTER CHOCOLATE OATMEAL CUPS Healthy Recipe

Ingredients

• 2 1/4 cups old fashioned oats • ½ cup whey protein powder • 1/8-1/4 cup mini chocolate chips • 1 tbl baking powder • 1 tsp vanilla

• 2 ripe bananas • 1 cup milk (dairy or non dairy) • 1/2 cup natural peanut butter • 1/4 cup maple syrup • 2 eggs

Are you letting arthritis pain hold you back? Call Balance Rehab at 603.890.8844 to schedule your appointment today!

Instructions (12-14 muffins)

Heat oven to 375. Mash bananas in mixing bowl , add remaining ingredients. Stir well. Line muffin pan with muffin cups. Fill each with batter (heaping). Bake for 20-25 minute or until top is brown. I like to sprinkle a little cinnamon on top for flavor.

Staff Spotlight CHRIS PIERCE, MSPT, CSCS Chris Pierce, Balance co-founder, earned his bachelor’s in Clinical Science at Ithaca College along with his master’s in Physical Therapy. By completing a residency at the Institute of Orthopaedic Manual Therapy (an affiliate of Mass General and Boston University), Chris learned effective management of musculoskeletal disorders based on the Norwegian National Program in Orthopaedic Manual Therapy. Chris also completed an internship in Athletic Training at Montana State University. Working as a physical therapist in Montana for several years, Chris served as Assistant Coach and Strength & Conditioning Specialist at Montana State University (for the men’s and women’s soccer teams). At Saint Vincent Outpatient Rehabilitation Center in Billings, Montana, Chris treated athletes from Rocky Mountain College’s football, basketball, skiing, and soccer programs. As one of two physical therapists providing transitional living and outpatient care via Saint Vincent’s specialized rehabilitation program, Chris also treated patients with brain injuries. At Balance, Chris works with a variety of people, including children with physical challenges, competitive athletes who have experienced injuries, and healthy adults seeking to enhance

their strength and conditioning. His goal is to help every client perform at his or her highest ability, both in sports and in their overall lives. Chris is now certified in trigger point dry needling. While at Ithaca, Chris met his wife Tanya, began his rugby career, and wrestled to 2 all- state honors and academic All-American honors. In 2006, Chris represented the United States of America as the team

physical therapist for the under-19 national rugby team at the world championships in Durban, South Africa. Today, Chris is still a competitive rugby player with the Amoskeag Rugby Football Club and enjoys spending time with his family (Tanya, his daughter Kaya and son Will), especially outdoors.

Call Balance Rehab at 603.890.8844 , or visit our website at balance-rehab.com to schedule your appointment today!

Properly fueling a student athlete can often seem overwhelming. Long days of school, workouts and practices during mealtimes can make eating frequently challenging. That paired with a rapidly growing body and an athlete trying to increase lean muscle mass by hitting the weight room are all good reasons to end the day with a balanced and nutritious bedtime snack. This snack will give the body a boost of calories and nutrients to help re-fuel tired muscles, reach fitness goals and remain healthy. Sleep serves many purposes, one of which is the process of re-building muscles. Depending on when they eat dinner, an athlete can go anywhere from 10-12 hours without food overnight. This constitutes a “mini fast.” Many athletes are exhausted when they get home from practice and consequently consume far fewer calories than they normally would at dinner. If adequate calories are not consumed, the body may be forced to deplete its stores of glycogen (carbohydrate energy) and be forced to utilize muscle protein to keep the body going thru the night. This may result in slower muscle recovery time (increased soreness) and significantly decreased muscle growth. NIGHT TIME SNACK HABIT. Encouraging a bedtime snack habit can solve many of the above issues. There is more to a bedtime snack than just calories. It is important to consume the right balance of calories to help muscles recover and be ready to hit the gym or field again the next day. A balanced bedtime snack should be a combination of slowly digested protein to fuel muscle growth and carbohydrates to top off muscle glycogen stores. An added benefit of a small balanced bedtime snack is it may encourage a good nights sleep because is helps to keep blood sugar stable. CEREAL BEFORE BED…. COULD THIS HELP YOUR STUDENT ATHLETE?

BEDTIME SNACK IDEAS. Bowl of cereal and milk, topped with berries or 1/2 banana Peanut butter on rice cakes or whole grain crackers and milk Smoothie made with Greek yogurt or whey protein powder and fruit Graham Crackers and milk or grahams dipped in Greek yogurt Granola bar and a glass of chocolate milk Cheese and crackers or fruit Trail mix

Food is fuel and when balanced properly can have a HUGE impact on how your student athlete performs both on the field and in the classroom.

Noreen Gallo MSRD, LD Registered Dietitian Your Forever Nutrition Counseling 603 553-1334

“I first started seeing Christopher Pierce after I sustained a hip injury in 2017. Over the winter months, I was treated by my chiropractor and saw an orthopedic. Neither of them was able to pinpoint the issue. But Chris did. I worked with Chris over the winter months and as a result, not only was I able to get back to running again, but I was even able to run in my first obstacle course race and that Fall I ran my first halfmarathon.Much tomydismayafter thehalf, thehipflaredagainso itwasback to thedrawingboard. During my time working with Chris, I connected with Kathryn Cortelyou – a fellow runner and physical therapist at Balance. Kathryn pointed out something, simply by looking at one of my race photos, which she shared with Chris. The two of themworked together to analyze my running gait and gave me inserts formyshoesthatcorrectedtheproblem.Chrisalsodiscoveredthroughathoroughexamthatalthoughthe pain was presenting in my hip, I was having some compression in my spine causing the pain. He started me on traction and core stabilization exercises and my pain has dissipated. Patient Success Spotlight Sarah T.

Over the summer of 2018, I sustained a high ankle sprain for which I was treated by both Chris and Kathryn. I am happy to say that my ankle is stronger than ever. As one can see by my testimonial above, the therapists at Balance look at the client as a whole. In addition, there is always laughter at Balance which, for someone coming in scared and in pain with an injury, makes a world of difference right away. Even when I felt discouraged, like perhaps we may not figure out the cause to my injury and how to fix it, Chris never did. He never gave up and always told me confidently that we would work as a team and figure this out. His goal has always been to get me back to doing what I love and that has meant more to me than he could ever know. If you need physical healing and are looking for a supportive team unlike any other, go to Balance Physical Therapy. I am forever grateful for the care I have received and the confidence knowing that my physical therapist will always have my back. Literally!”

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