Health & Wellness by Physical Therapy Institute of Illinois
Health&Wellness The Newsletter About Your Health And Caring For Your Body
Finding Natural Ways To Relieve Arthritis Pain “Take Control Of Your Body!”
Do you find your knees or hips hurting after sitting for too long? Has bending or squatting, become difficult or even painful? This is a common complaint of people with knee or hip osteoarthritis. Did you know that the Centers for Disease Control (CDC) says that 1 out of every 2 people will have symptoms of knee osteoarthritis sometime before the age of 85?
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Al Flores, PT, CFCE Director of Rehab
Health & Wellness The Newsletter About Your Health And Caring For Your Body
Finding Natural Ways To Relieve Arthritis Pain “Take Control Of Your Body!”
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The incidence of osteoarthritis generally starts to increase after age 35 and decreases one’s ability to perform walking, bending and every day tasks. Osteoarthritis can occur for a variety of reasons: • Normal or abnormal wear and tear on joint cartilage • Injuries that damage cartilage and joints • Diseases that damage cartilage • Lack of joint support from poor muscle strength and tissue flexibility What is Osteoarthritis? Osteoarthritis describes the condition of abnormal wear and tear of cartilage from a joint surface causing bone on bone rubbing. This can be quite painful and occurs more in the knees, hips and ankles. This is due to the fact that these joints bear the weight of your body and have to endure an average of 3,000-6000 steps a day. That is over one million steps / bending and movements a year!
Knee osteoarthritis pain is generally felt under the knee cap, but can travel up the thigh or down your lower leg. The pads below your knee generally become thicker and more swollen. At times, your knee may even become slightly swollen or even red. Hip osteoarthritis pain is generally felt in the groin on one side or deep in the buttock. Pain may actually feel better with walking, but become worse after sitting for a few minutes, then trying to move again. What can be done? Most pain is caused by poor joint movement and strength of the muscles around the joint. This causes instability to the joint and greater pressure on the cartilage causing more inflammation and pain. Physical therapy is the preferred method of treatment, because it discovers the abnormal movement in the joint and naturally corrects it. With hands-on therapy, special strengthening and balance exercises, knee or hip pain can typically be completely relieved. For more information on natural ways to relieve arthritis pain, call us today!
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5 SIMPLE WAYS TO RELIEVE ARTHRITIS PAIN
1. Exercise This is essential for people suffering from arthritis. It is vital to strengthen muscles, increase flexibility and improve blood flow. Cartilage actually receives its nutrition from joint fluid, so the more you can exercise the better. It is also important to mix between weight bearing and non-weight bearing exercises, such as aquatic exercises or bicycling. A balance between aerobic and strengthening exercises is highly recommended. It is highly recommended that you see a physical therapist first before starting an arthritis exercise regime. Our physical therapists are medical specialists in selecting the right exercises for individuals with arthritis and can teach you how to protect your joints. 2. Vitamins According to the Arthritis Foundation, there are a mix of studies showing some benefits to using glucosomine and chondroitin. Glucosomine is naturally made in the body and helps support the cartilage by retaining water and preventing wear. Additional supplements may help. Some studies show that glucosomine may slow down joint damage. 3. Avoid Inflammatory Foods There are foods that increase the body’s natural inflammation response. Arthritis is a condition of joints that become inflamed. Therefore, by avoiding foods with high fat, fried foods, sodas, high sugar content and processed foods, you help to naturally relieve the inflammation in your body. This helps a number of other systems in your body too. 4. Calcium and Magnesium Many people are deficient in calcium and magnesium. These are vital minerals needed for hundreds of processes in your body. Having enough calcium and magnesium, builds strong bones and reduces irritated nerve endings, decreasing pain. If possible, find supplements that are in powder form that can be easily digested and help your body’s intake of these essential minerals.
5. Sleep Sleep is a time for our body and brain to repair itself. It is important to make sure you are getting enough sleep. 7-8 hours at least to allow your body to repair and decrease pain. When you are tired, your body does not function as well, increasing the inflammatory response and reduces your pain threshold. Physical therapy is one of the best ways to improve your arthritis pain. We help you by reducing pain and inflammation in your joints, then increase your strength and flexibility so your joints are healthier. Call us today for more information on our Arthritis Program and discover how you can live life pain free!
Come Back In For A Consultation Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, you can choose the physical therapy practice you want! Come back to PTII for a consultation today!
See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties
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FOX RIVER GROVE LOCATION: 1009 IL Route 22 Suite 1 Fox River Grove, IL 60021-1998
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EXERCISE ESSENTIALS
Try these exercises to get you moving... SHORT ARC QUAD Place a rolled up towel or object under your knee and slowly straighten your knee as you raise up your foot.
Helps With Arthritis Pain
Exercisescopyrightof
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QUAD STRETCH PRONE Lie on stomach. Hold ankle with same side hand. Gently pull ankle toward the buttock. You should feel a stretch in the front of your thigh. Hold for 10 seconds then repeat 4 times on both sides.
Stretches Thigh Muscles
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
GOING GREEN DETOX SMOOTHIE SERVES: 2
PATIENT SUCCESS SPOTLIGHT
“Dear Mike, I want to thank you for all you have done for me. I am better than l have been in a long. A few days after my last appointment with you I had no pain in my legs and it has not come back. I have not been taking any pain medicine except for one when I get up in the morning. I never got the shot but I really do not need it now [knock on wood]. Thank you for your magic. If this does not last I will be back. You are the best!!!!!!!!!!” - Laurie Greenwood “Thank you for your magic. If this does not last I will be back. You are the best!!!!!!!!!!”
DIRECTIONS: Blend all ingredients in a high-speed blender until smooth and creamy. **Recipe Credit: http://www.theglowingfridge.com/bikini-ready-green-detox-smoothie/
INGREDIENTS: • 1 ½ cups of spinach, de-stemmed • ½ cucumber, chopped • 2 stalks of celery, chopped • 1 small lemon, peel removed • 1 ripe frozen banana
• 1 cup of frozen pineapple • 2 tablespoons of chia seeds
• ½ -1 teaspoon of vegan protein powder (depending on preference) • 1 cup of unsweetened almond milk
• 1 cup of cold, filtered water • 1 handful of ice (optional)
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