Health &Wellness The Newsletter About Your Health And Caring For Your Body
March 2020 Osteoarthritis is a Pain! The Key to Relief is Here
Health & Wellness The Newsletter About Your Health And Caring For Your Body
• Osteoarthritis Is a Pain! Physiotherapy Can Help • How Can Physiotherapy Help Osteoarthritis? • Exercise Intervention to Prevent Falls in the Elderly
Osteoarthrit is is a Pain! THE KEY TO RELIEF IS HERE
• Encourage Joint Mobility • Try This Healthy Recipe CALL IN!
Asweallage,ourbodiesexperienceacertain “wearand tear”oncartilageand joints.Thiscancause inflammation and pain, known as arthritis. Osteoarthritis is the most common form of arthritis, making itself apparent in people as they age. It can certainly take a toll on one’s body, resulting in achy or painful joints after exercise, after a long day on one’s feet, or even after prolonged periods of inactivity, thus causing joints to constrict. The most common areas of Osteoarthritis are found in the fingers, hips, knees, and spine. These are all joints that we use excessively, even in our daily lives. Just think - by the time you lift yourself out of bed, shower, brush your teeth, eat breakfast, and prepare to begin yourday,you’vealreadyused these jointsamultitudeof times.Therefore, it isn’tsurprising thatpaincanoccur in them over time. If you believe you may be experiencing Osteoarthritis, give one of our physiotherapists a call today to discuss pain relief. Why Do We Experience Osteoarthritis? While it istruethatOsteoarthritis ismostcommon inolder folks,that isnotalwaysnecessarilythecase. It ispossible that Osteoarthritis can present itself in younger adults,
especially if they are prone to weak joints, poor dieting, or if theyaren’tveryactive.Yourcartilageworkshard to protect your joints by absorbing thenatural shocks that yourbodyexperiencesonadailybasis.Therefore,much of your likelihood regarding Osteoarthritis is dependent upon the physical and nutritional lifestyles you partake in. Joint alignment can alter and the muscles around a jointcanweakenover time,causing thecartilage toshift or thin.Ascartilagewearsdown,Osteoarthritisbecomes much more common. As Osteoarthritis progresses, more symptoms can arise. The most common symptoms are: • Joint pain. • Swelling or tenderness in or around the joint(s). • Inflammation or flare-ups of pain in the joint(s) after use. • Feelingstiffaftersittingor layingdown forprolonged periods of time, especially when getting up in the morning. • Crepitus -also referred toasa “crackingorcrunching” feelingwhenmoving the joint(s),or thesoundofbone rubbing on bone.
Call for your FREE ARTHRITIS ANALYSIS Call us today to schedule your first step out of pain! (345) 943-8700
1 in 5 adults are diagnosed with arthritis annually. Physiotherapy is one of the most common treatments for Osteoarthritis, usually helping relieve joint pain in just a few sessions. If you have arthritis, don’t fret - there is hope! While anti-inflammatory and pain medications will help for the time being, they are very much a short-term solution. Physiotherapy can help in actually strengthening your joints and muscles once again, allowing for a much healthier and long-term pain relief solution. Physiotherapy will also help you in learning to use your joints in new ways once again, allowing for the highest quality of life despite the severity of your arthritis. Our physiotherapists are trained to help you with joint alignment, stability, muscle regeneration, and
most importantly, pain relief. They are dedicated to helping you get back to your normal levels of mobility. Don’t settle for a life of aches and pains - physiotherapy can get you back on your feet and doing the activities you used to love! If you are suffering from Osteoarthritis, give The Physiotherapy Center a call today at (345) 943-8700 - we can get you back to living your best, most pain-free life. Sources: https://www.aota.org/~/media/Corporate/Files/AboutOT/ Professionals/WhatIsOT/PA/Facts/Arthritis%20fact%20 sheet.pdf https://www.arthritis.org/
Refer A Friend Care enough to share how physiotherapy helped you? Who do you know that could benefit from therapy? Send them our way! They will thank you, and so will we.
Encourage Joint Mobility Try this movement to strengthen hips.
Refer a friend to our clinic and receive a FREE 1/2 Hour Therapeutic Massage .
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.
Aches & Pains? We Offer FREE Screenings Helping You Get Back To Better Again!
25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007 Phone: (345) 943-8700
Call Today (345) 943-8700
TRY THIS HEALTHY RECIPE
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Cauliflower Hot Wings with Vegan Aioli • 1 head of cauliflower • 3/4 cup chickpea flour • 3/4 cup unsweetened almond or soy milk • 2 tsp garlic powder • 1 1/2 tsp paprika powder • 1 cup spicy BBQ sauce • 1 tsp sriracha sauce (optional) • 2 green onions, cut into rings • salt • black pepper DIRECTIONS Heat the oven to 350 °F. Carefully cut cauliflower into bite-sized florets. In a large bowl, combine chickpea flour, the plant-based milk, garlic powder, paprika powder, salt, and black pepper. Stir until well combined. Dip florets into batter so they’re completely coated. Line a baking sheet with parchment paper and lay cauliflower florets on baking sheet. Bake for 25 minutes at 350 °F. Once baked, transfer the cooked cauliflower wings to a bowl. Combine the BBQ sauce with a teaspoon of sriracha sauce and pour it over the baked cauliflower wings. Evenly coat them from all sides by stirring them a few times. Put coated hot wings back on a baking sheet lined with parchment paper. Bake again for 20 minutes at 350 °F. Serve immediately and sprinkle with green onions. Serve with vegan aioli or vegan ranch sauce. 7 5 8 2 6 7 1 4 http://1sudoku.com 9 7 5 3 8 1 7
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EXERCISE INTERVENTION TO PREVENT FALLS IN THE ELDERLY By: Sandeeep Kumar Rajavelu Balachander, RPT
A previous meta-analysis with meta-regression, which included 44 trials in 2008 and 54 trials in 2011, found greater fall prevention effects in trials where exercise programs included balance training, were undertaken more frequently (i.e., exceeded 2 hours a week over the study period) and did not involve walking exercise. Another report published online in BMJ outlined how French researchers tested the impact of fall prevention exercises. They concluded that exercise programs reduced falls that caused injuries by 37 percent and falls, leading to severe injuries by 43 percent. Precaution While Performing Balance Exercises: Some exercises for seniors, including balancing exercises, can be challenging and may lead to falls. If you are thinking of performing such exercises, do so slowly and carefully. You should only do the movements that are safe for you. Being physically fit is not just about living longer. If you are fit and can minimize the risk of falling or the risk of age-related problems, your need for medications and hospital visits will be translated into cost savings for yourself and the healthcare system. Working with a physical therapist is the best way to get started on an exercise routine and ensure safety. While you do need to challenge your balance,youalsowant tomakesureyoudon’t fall. References: 1) The epidemiology of falls and syncope. Rubenstein LZ, Josephson KR Clin Geriatr Med. 2002 May; 18(2):141-58. 2) Clinical practice. Preventing falls in elderly persons.TinettiMENEnglJMed.2003Jan2;348(1):42-9. -The costs of fatal and non-fatal falls among older adults. StevensJA,CorsoPS,FinkelsteinEA,MillerTR InjPrev.2006 Oct;12(5):290-5. 3) CentersforDiseaseControlandPrevention. Falls among older adults: an overview. 2016 [Available from: http://www.cdc.gov/homeandrecreationalsafety/falls/ adultfalls.html. Accessed March 2016. 4) Alfonso J. Cruz- Jentoft, Francesco Landi, Stéphane M. Schneider, Clemente Zúñiga,HidenoriArai,YvesBoirie,Liang-KungChen,RogerA. Fielding, Finbarr C. Martin, Jean-Pierre Michel, Cornel Sieber, Jeffrey R. Stout, Stephanie A. Studenski, Bruno Vellas, Jean Woo, Mauro Zamboni, Tommy Cederholm. Age and Ageing, Volume43, Issue6,November2014,Pages748–759,https:// doi.org/10.1093/ageing/afu115 5) K. Aleisha Fetters, MS, CSCS, isa freelanceHealth&Wellness reporteratU.S.News. As a certified strength and conditioning specialist with a graduatedegree inhealthandscience reporting.
Commonhealthconditionssuchasheartdisease and Type 2 diabetes can also impact your risk of falling by contributing to nerve damage in the legs and feet. And, when your legs and feet go numb, staying upright is next to impossible. And while a diet rich in vitamin D, calcium, and protein can boost fall prevention, as can staying mentally engaged with brain games, exercise is critical in preventing fall-related hazards, too. Simply adding the right exercises to your routine can make an enormous impact on your safety by strengthening the body, boosting blood flow to the lower extremities, improving neurological function, and even helping to enhance your body’s proprioceptive powers. A 2016 comprehensive British Journal of Sports Medicine meta-analysis found that exercise alone reduces the risk of falls in older adults by an average of 21 percent . What’s more, working out for more than three hours per week was linked to a 39 percent reduction in falls. It’s best to focus on your body’s largest, most powerful muscle groups, such as your glutes, quads, and hamstrings while also performing single-leg and balancing exercises. Balance exercises for seniors are a vital component of any exercise program as we age. Research shows that those who are physically active tend to live longer, and balance exercises can improve muscle mass as well as prevent life-ending falls. When you think about it, it is remarkable that a simple lifestyle change, such as a balance exercise for the elderly, can make a big difference when it comes to overall good health. Sadly, a report by the United Health Foundation back in 2015 showed that 33.3 percent of seniors are not physically active. For instance, one study showed that physically active individuals at 78 years old were more likely to live an independent lifestyle at the age of 85. Exercises have also been linked to improved cognitive function, weight control, and decreased disease, such as hypertension, heart disease, diabetes, and some types of cancers. Reduced anxiety is another benefit to regular physical activity. The benefits of exercises to improve balance in seniors has been pointed out in many studies.
FALLS HAPPEN, NO MATTER your age. Falls are a leading cause of morbidity and mortality in older adults. Approximately one in three community-dwelling people aged 65 years or older will fall at least once per year, and the risk of falling increases with age. Falls impose a significant social and economic burden on individuals, their families, community health services, and the economy. As the proportion of older people is rising globally, the costs associated with falls will increase. The prevention of falls is, therefore, an urgent public health challenge. Public health bodies and international guidelines are promoting the implementation of appropriately designed intervention programs that are known to prevent falls in older people. There is strong evidence that appropriately designed intervention programs can prevent falls in older people. A Cochrane systematic review established that exercise interventions reducetherateoffalls(numberoffallsperperson) and riskof falling (proportionofpeoplehavingone or more falls) in community-dwelling older people. Furthermore, exercise as a single intervention has a fall prevention effect similar to multifaceted interventions, suggesting the implementation of exercise as a stand-alone intervention may be the optimal and potentially most cost-effective approach to fall prevention at a population level. Lack of exercise causes a decline in muscle mass. According to one Age and Ageing review, 1 in 3 adults age 60 and older suffer from severe muscle loss, called sarcopenia. Sarcopenia drastically affects the strength of the legs, hips, and core, all of which are critical to mobility and maintaining independence. The loss ofmusclemassandstrength inthearmscanmake itdifficult tocatchyourself ifyoudo trip.Andsince themusclesof thebodyactasasortofprotection for the bones, if you fall because of inadequate muscle mass, you may be more likely to suffer a bone break. Meanwhile, your proprioception – or your ability to sense where your body is relative to other things and control your body’s positioning – can naturally decline through the decades. As a result, balance and stability suffer.
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