Millions of Americans deal with the aches and pains of arthritis on a daily basis. In fact, of the 40 million people in the United States who suffer from this class of diseases, one-third say that it limits their leisure activities and daily tasks. 25% also say they are in chronic, debilitating pain on a daily basis.
FINDING RELIEF FOR ARTHRITIS, WITHOUT HARMFUL DRUGS NEBRASKA ORTHOPAEDIC NEWSLETTER JULY 2020
• But Wait – Won’t Exercise Increase My Pain? • Exercise Essentials • Summer Nutrition Tips • Patient Spotlights
Nebraska Orthopaedic Newsletter
FINDING RELIEF FOR ARTHRITIS, WITHOUT HARMFUL DRUGS
Millions of Americans deal with the aches and pains of arthritis on a daily basis. In fact, of the 40 million people in the United States who suffer from this class of diseases, one-third say that it limits their leisure activities and daily tasks. 25% also say they are in chronic, debilitating pain on a daily basis. While there are several medications on the market that limit pain, there are none that can treat the physical issue that is occurring within your joints. Fortunately, physical therapy can. If you are looking to find relief for your arthritis by treating it at the source – without the risks of side effects from harmful drugs – contact Nebraska Orthopaedic Physical Therapy today. Why is physical therapy better than medication? A common treatment for arthritis is medication, usually for pain manageability. Your physician may prescribe NSAID pain relievers, corticosteroids, antirheumatic drugs, or antibiotics for your arthritis treatment. Medication is easy - you pop it in your mouth, chase it with water, and your pain subsides shortly afterward. However, they can also cause some unfavorable side effects, and in some cases, they can be
habit-forming. With NSAIDs, you run the risk of blood clots, heart attack, or stroke. With corticosteroids, you run the risk of cataracts, high blood sugar levels, and bone loss. Luckily, there is a much safer and healthier alternative to treating arthritis: physical therapy. A physical therapist’smain goal when treating arthritis is reducing stress on the joints, increasing strength, and preserving range of motion. Some benefits to working with a physical therapist include: • Stretching/exercise. Light exercises and stretching will help to increase range of motion in the affected areas. • Proper posture. Posture work will help to reduce stress on your joints. • Weight control. Your physical therapist will work with you to control your weight through exercise and diet. Controlling your weight helps to prevent added stress on weight-bearing joints. • Rest. Your therapist will also recommend a schedule for rest and sleep to complement your exercises. This helps the body to heal and will hopefully reduce your amount of arthritic inflammation and pain.
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SUMMER NUTRITION TIPS
1. Drink green tea instead of sweet tea. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea. 2. Serve seafood. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein- packed lunch or dinner. 3. Don’t skip breakfast. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day. 4. Enjoy summer fruits and veggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of in-season colorful veggies in your meals gives your body a nutrient kick.
5. Snack at work. Bring snacks to work and graze throughout the day. When you eat more often—five to six times per day—you’re far less likely to overeat and more likely to stay energized. 6. Hydrate often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder. 7. Recover with a post-workout shake. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart the muscle-building process, help your body recover from training, and boost your energy levels. 8. Pre-plan your meals. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You’ll save money.
BUT WAIT – WON’T EXERCISE INCREASE MY PAIN? To put it simply – no! Your physical therapist will prescribe gentle, targeted exercises that will help your joints move freely, and will add in periods of rest during your sessions. While many people believe that the aches and pains of arthritis are best treated with sedentary activities and rest, that is not necessarily the case – exercise keeps the body limber and warms up muscles, which prevents stiffness that can become exacerbated by arthritis. Extended “rest” can also lead to muscle atrophy or deterioration of muscle tissue. While arthritis generally affects the joints of the body muscle loss increases stress on the joints, allows them tomove in ways that are unhealthy and causes more pain. By doing gentle exercises under the discretion of your physical therapist, you can actually ease your arthritic aches and pains! Low-impact exercises also contain several benefits that are not necessarily associated with the painful symptoms of arthritis. For example, feelings of fatigue that are so common in arthritis patients can be greatly reduced by low impact exercise. After just 30 minutes of gentle physical activity, the brain is flooded by the feel-good hormones called endorphins that block pain, minimize any discomfort associated with exercise, and even create a feeling of euphoria. Furthermore, exercise increases flexibility in stiff joints and makes it easier to fall asleep and stay asleep at night. How can I get started on treatments? Every treatment regimen is different based on your body’s needs and your particular type of arthritis. The best way to get started on a natural, safe, and healthy treatment through physical therapy is by calling and scheduling a consultation with one of our physical therapists today. Your physical therapist will examine your symptoms, severity of pain, and location of the arthritis, in order to determine the best individualized treatment plan for your specific needs. If you are living with arthritis, or you think youmay be experiencing arthritic symptoms, don’t hesitate to contact Nebraska Orthopaedic Physical Therapy. We’ll get you feeling comfortable again in no time – without the need for pain management drugs!
GET PT FIRST! The Average Cost of Physical Therapy vs. Other Healthcare Expenses:
10 Physical Therapy Visits
$1500
$2611
1 MRI 2 Night
$3852
Hospital Stay 1 Year Supply of Opiods
$6754
Make Your Choice PT First! Call (402) 721-1112
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Patient Spotlights
“Now ready to begin throwing again!” This is Dallas. He is a Fremont native who throws shot put for Missouri Western University. Dallas initially injured his foot while competing at a meet and is now ready to begin throwing again as he prepares for the upcoming season. -Dallas
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Exercise Essentials
Up Your Meatless Monday Game! Vegan Chicken Salad
CORNER PECTORAL STRETCH Stand facing a corner with your arms on different walls. Lean into the corner until you feel a stretch across the front of your chest. Stand in a lunge to make sure you stay balanced. Hold for 15 seconds and repeat as needed.
Helps relieve shoulder pain.
INGREDIENTS • 1 cup cooked or canned chickpeas, drained, rinsed and lightly mashed • 8 ounces seitan, finely diced • 1/2 cup slivered or sliced roasted almonds • 1 cup diced celery
• 1/3 cup chopped fresh dill • 1/4 cup chopped scallions (about 2 medium scallions) • 1 garlic clove, minced • 1/4 cup vegan mayo (or more if you’d like a creamier salad) • 2 tablespoons red wine vinegar • Salt and pepper to taste
DIRECTIONS 1. Place the chickpeas into a medium bowl and roughly mash them with a fork or potato masher. 2. Add the remaining ingredients and stir until fully mixed. 3. Taste-test and adjust any seasonings to your liking. 4. Chill or serve immediately. Source: https://www.connoisseurusveg.com/seitan-chickpea-salad-with-dill-and-almonds/
Exercises copyright of
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