SOS Physiotherapy Elmira: Back, Hip & Knee Arthritis

The Spinal Column The Newsletter About Your Health And Caring For Your Body

Transitions, they can be welcomed or unwelcomed, expected or unexpected, chosen or imposed, sudden or gradual. Whether moving to a new city, marriage, the birth of a child, divorce, starting a new job, retirement, loss of a loved one, illness or injury, we have all experienced transitions. Wemay even be experiencing one right now. In short, transitions are inevitable and often difficult. I have learned that it is not if you have had life transitions but how you have dealt with them. Utilizing friends, family and your community can greatly aide in the success of a transitional process. As human beings we thrive on routine, predictability and certainty. So change and transitions threaten what we so innately desire. As well, transitions are not swift but can be drawn out of weeks, months and even years. No wonder we fear change, it stresses us out! The beginning stage of change is associated with an array of feelings including loss, fear, denial, anger and sadness. In this stage of change it is important to acknowledge and accept such emotions in order to adequately grieve the previous stage in life. This in turn will allow us to more adequately move into the second stage of transition, “the neutral zone”. The neutral zone is a time between the old and the new. It is gradual and often filled with uncertainty, as well as impatience for the next stage to begin. You might still be attached to your old ways of thinking and your previous role, all while trying to adapt to the new. It is likely a period of time filled with anxiety and confusion. Understandably we want to move on to final stage of transition: a new beginning. A time when we can set new goals, integrate what we have learned, and begin to reinvent ourselves. When my clients come to see me they are in a time of transition. Physical injury and its symptoms can greatly impact the way they carry out their day to day life, forcing them to make changes whether welcoming changes or not. This often includes relying on others to carry out tasks on their behalf. I will often suggest they ask for help from their friends, family or community in order for TRANSITIONS

their symptoms to settle and allow for better therapeutic outcomes. For most of us, asking for help is not an easy or comfortable thing to do. So when my clients express reluctance to ask for help I in turn ask “would you help your friend or family member if they were in need?” Approximately 3 years ago the tables had turned and I was needing to take my own advice. I found myself asking for help but often receiving it before asking. Asking for help although difficult can remind us how we are not alone and that the people who love us want to help especially in times of transition. Through my significant life transition I have been reminded of just how blessed I am with spectacular community, amazing group of friends, family, co-workers and an amazing God send of a girlfriend. In short, it is not if you face life transitions but how you get through them and in turn the blessings that are uncovered along the way. Thank you to all of you who have walked this transition with me and my children (you know who you are)! You havemade the start of my newbeginningmore promising

and joyful! Andrew

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The Spinal Column The Newsletter About Your Health And Caring For Your Body

TO TREAT ARTHRITIS PAIN Take Your Next Step

INSIDE: • Arthritis And Physiotherapy • Healthy Recipe • SOS Volunteer Success Story • Don’t Let Arthritis Pain Ruin Your Golf Game

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 Simplywalkingcancausearthritis in the lowerback, 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—isthemostcommonkindofarthritis. When the leg’s cartilage—or its slick, cushioned surface—iswornaway,bonerubsagainstbone.This pain, stiffness and swelling requires professional osteoarthritis treatment.

If you’re constantly facing lower back, hip and knee pain—youmightbefeelingarthritis.According to the Centers for Disease Control, roughly 54.4 million North American 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 North America.

IN KNEED OF SOME COMIC RELIEF....?

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ARTHRITIS AND PHYSIOTHERAPY

Regardless of the cause of arthritis, physiotherapy 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 physiotherapy, 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 physiotherapy 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 physiotherapy treatment to restore mobility, comfort and quality of life. 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

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Exercise Essential Try this movement if you are experiencing pain. SINGLE LEG BALANCE FUNCTIONAL GLUTE EXERCISE

Healthy Recipe: Salmon Burgers

• 1 cup finely chopped red onion • 1/4 cup thinly sliced fresh basil • 1/4 tsp salt • 1/4 tsp ground black pepper • 1 pound salmon fillet • 1 tbsp hot pepper sauce • 1 large egg white • Cooking spray • 8 slices focaccia, toasted

Stand balancing on one leg (if you are unsteady use a counter top or sink for balance). Elevate the non weight-bearing side of the waist (pelvis) by contracting the butt muscle (glute) on the weight bearing side. Do not tilt your upper spine and try to activate your abdominals at the same time. Your belt line should be tilting down to the side you are balancing on. Hold 10 seconds. Repeat 10 times

Combine first 5 ingredients in a large bowl. Combine hot pepper sauce and egg white in a small bowl; add egg white mixture to salmon mixture, stirring well to combine. Divide the mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty. Heat a large nonstick skillet over medium- high heat. Coat pan with cooking spray. Add salmon patties, and cook 3 minutes on each side or until desired degree of doneness. Serve patties on toasted focaccia.

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Our Clinic to YOUR Community

SOS Volunteer Success Story

At SOS Physiotherapy we have encouraged volunteers to help learn and gain experience while assisting our patients in their recovery. Here is one example of a great rise to success of one of our valued volunteers!

Ryan & Reese are moving to London!

The Woolwich Wolfpack U13 boys is starting their season with a bang as they won their first tournament of the year at the 2018 Stratford Classic Tournament! The Wolfpack (club of young Nathaniel Woelk, back row, second from the left...) SOS Physiotherapy has sponsored the Wolfpack for the past two seasons and looks forward to supporting this up and coming team! Thanks Wolfpack for sporting those sharp looking “SOS” jerseys with pride and sportsmanship. Good Luck this season! SOS Physiotherapy is the lucky sponsor of several teams in the community and considers sponsorships once a month. If your youngster has a team looking for a sponsor send your child’s team bio and picture to jclay@sosphysiotherapy.ca and we’ll give it a look!

We’re happy to report that one of our volunteers has been accepted into Western’s Masters of Physical Therapy program and will be part of the graduating class of 2020! Ryan started with us in May 2016 and has volunteered over 250 hours of his time to helping our patients and taking care of the clinic. He made the choice to pursue his dream career two and a half years ago and enrolled in the University of Waterloo’s Kinesiology program in order to complete prerequisites, upgrade marks, and gain volunteer experience. Clearly, all that hard work paid off! Congratulations Ryan, we all wish you and Reese the best on your journey! “In the truest sense of the phrase, I could not have done this without the therapists at SOS! They have been so amazing and supportive. Thank you for everything!” - Ryan

Don’t Let Arthritis Pain Ruin Your Golf Game

Arthritis pain can be a nagging issue that can affect your golf game. Most commonly it will affect your knees and your low back as well as hips, wrists, and shoulder. Here are some tips to help you manage your symptoms. At left notice how Jon has his foot turned out slightly. This allows him to fully turn through the ball without putting as much stress on his knee, hips, and low back. Did someome say FULL turn? At right Jon is demonstrating a finish position with a full turn. This avoids “hanging back” which can put unnecessary stress on your back. Want to play golf for years to come? Follow these tips and help lower your arthritis pain while you lower your golf score.To see these tips in more detail, check out our video posts at youtube.com/watch?feature=youtu. be&v=1LjVB22m6QE or go to YouTube.com and Search “SOS Golf Tip” to find the instructional video.

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