Avenues: Relieving Low Back, Hip & Knee Arthritis Pain

Health &Wellness The Newsletter About Your Health And Caring For Your Body

RELIEVING LOWBACK, HIP & KNEE ARTHRITIS

INSIDE:

• 6 Tips To Help Arthritis Pain • Getting Your Bike ready For Spring • Patient Success Spotlights

Do you suffer from back, knee or hip pain? It is possible you may have osteoarthritis in those joints. Osteoarthritis(OA) isthemostcommonconditionofthe joints, affecting approximately 27 million Americans. With OA, there is a breakdown in the cartilage covering the ends of bones. As the cartilage wears away, the bones become exposed and rub against each other. The deterioration of cartilage also affects the shape and makeup of the joint so that it no longer functions smoothly.The ligaments and tendons around the joint become stiff and the muscles that support the joint become weak.This leads to evenmore painful rubbing of the joint surfaces. There are many studies and patient success stories promoting the effectiveness of physical therapy for osteoarthritis. Our expert therapists at Avenues Therapy Clinic are trained specifically in treating patients suffering from osteoarthritis and work to obtain optimal results. Study Shows How to Relieve OA Pain. In a medical study, 83 patients with osteoarthritis were assigned to receive either hands-on physical therapy (treatment group) or a pill that actually did nothing to help their pain without them knowing (placebo group). Tests were done tomeasure howwell the people were doing 4 weeks, 8 weeks and 1 year later. The results were

very impressive with the patients who had hands- on physical therapy combined with gentle, specific exercises. They showed significant improvements in their pain, mobility and function. By 8 weeks, patients were able to walk further and faster withmuch less, or completely resolved pain. Their joint stiffness, aches andmobility had improved by 55% as compared to the group who had no treatment. At one year, patients in the treatment group still were doing great in terms of less pain and more mobility. Other benefits included less need for surgery with only 5% of patients in the treatment group having undergone surgery as compared to 20% with the placebo group. If you are suffering from osteoarthritis, our physical therapy treatments relieve your pain. Isn’t it time you did something about your pain andmovement? Call us today at Avenues Therapy Clinic to learn more about our ARTHRITIS PROGRAM so we can make a positive difference in your life. Annals of Internal Medicine: February 1, 2000 vol. 132 no. 3 173-181. GailD.Deyle,MPT;NancyE.Henderson,PhD,MPT;RobertL.Matekel, MPT; Michael G. Ryder, MPT; Matthew B. Garber, MPT; and Stephen C. Allison, PhD, MPT, ECS

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Health & Wellness The Newsletter About Your Health And Caring For Your Body

GETTINGYOURBIKE READY FOR SPRING

Nikol’s beach cruiser she loves to ride to work.

Kelsey riding a yellow ReRide bike share through Lions Park in Cheyenne

Kelsey touring Washington D.C. by bike

Eric and his Orbea bicycle.

Call IN & Win!

Linda riding through a bike pass in Leadville, CO

Teresa’s bike that needs fixed up for Spring.

Ridingabicycle isagreat, low impactway toexercise.Eric Nelson,oneofourphysicaltherapists, isabicycleenthusiast. He loves to ride his bike to work when the weather is nice and, enjoys long distance bike rides in his spare time. He has ridden the Copper Triangle (which travels over three mountain passes) in Copper Mountain, CO, many times and plans to do it again this year. Here are a few tips from Eric on getting your bike ready for Spring, whether it is for a long-distance bike ride or just a stroll through Cheyenne. Your bike hasn’t seen daylight in five months.The tires are flat, thechain isstiff&rusty, thebrakesarerubbingagainst thewheel rimsand theseatand framearecovered indust. So the next time the sun is shining and it is a little warmer than usual outside it would be a good time to get that bike in riding shape. Let’s look at those tires. Pump them up to the advised pressure that isembossedon thesideof the tirewall. If the inner tube goes flat immediately, it needs to be replaced. 24 hours later, check the pressure again. If the tire loses more than 75 percent of its air overnight, it’s probably time to replace the tubes. If it has been a year since the inner tubeswerechanged, itmightbeagood ideatoreplacethem for theupcomingseason.Lookat the tire treadsandmake sure they are not too worn or have too many glass cuts. Give thewheelsaspin. Check the tightnessof thespokes by squeezing two spokes together or twisting one spoke.

If a spoke twists or seems loose or if the wheel wobbles from side to side you should take the bike to your favorite bikeshoptohavethewheelsalignedbyatrainedmechanic. Don’tstopnow,checkthebrakes. Squeezethebrake levers andmakesurethebrakepadsmakecontactwiththewheel rimsevenly; theyshouldnotwiggleorbe loose.Thebrakes should not stick and should fully stop the wheel in motion. Frayed or sticky brake cables should be replaced. Replace wornbrakepads immediatelyandadjust thebrakecable if the pads are too far from the rim. Showyourbikesomelovewithawash. Payspecialattention to the chain, gears and derailleur using a quality degreaser tocleanthem.Then lubethechainwithabicyclechain lube youcanfindatanybikeshop.Wipeoff theexcess lubeand shiftthederailleurthroughallthegears.Makesurethechain movessmoothly,withoutanyskipsorstiffspots. Ifthechain does not shift smoothly to the next gear, unless you know how toadjustaderailleur, take thebike toyourbikeshop to have the front and rear derailleur adjusted. Push down on the topof thechain, if itdeflects¼ to½ inch thechainmay also need to be replaced. Thenutsandbolts. Checkallofthenutsandboltstomake sure they haven’t loosened. While you’re doing that, watch out for bolts that have locked up. Even if you decide that yourbike is ingoodworkingorder, itwouldn’thurt to take it into a shop for a complete safety check.

Answer the following trivia question correctly for your chance to win a $10 GIFT CARD! “What is a bicycle mechanism that moves the chain out and up, allowing it to shift to different cogs?” Call In & Win Hotline: 307-634-0298 *Contest for past and present patients ONLY Last Month’s Winners: John Fitch & Kristi Ruben Trivia Question Edition

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6 TIPS TO HELP ARTHRITIS PAIN

When it comes to treating arthritis, you may have more options than you realize.There is a lot you can do to reduce your aches and pains from arthritis, while gaining more mobility and function. People often experience pain from arthritis because of stiff joints, muscles and other tissues. In addition, muscles become weak, therefore not supporting the arthritic joints. Our customized physical therapy treatments promote muscle strength, improve range of motion, increase mobility and ease pain. In addition, coupling your treatments with the following can also help you live life to the fullest and get you back to doing the things you love: 1. Education and self-management. When your treatment is over, our experts will have equipped you with the knowledge and exercises you need to continue your progress on your own. 2. Weight loss. Maintaining your recommended weight or losing weight if you are overweight can lessen your pain by reducing stress on your affected joints. Weight loss specifically helps ease pressure on weight- bearing joints such as the hips and knees. 3. Footwear and insoles. If arthritis affects your knee, special footwear and insoles can reduce pain and improve walking. 4. Knee braces. For osteoarthritis with associated knee instability, a knee brace can reduce pain, improve stability and reduce the risk of falling. 5. Heat and cold. Many people find the heat of a warm bath, heat pack or paraffin bath eases arthritis pain. Others find relief in cold packs. Still others prefer alternating the two. Learn more about what can work best for you by talking to our Avenues Therapy Clinic specialists. CROSSWORD PUZZLE ACROSS 2. Pleasantly smelling 5. A plot of fertile ground 6. Roused into activity 8. Planting season 9. The blossom of a plant 11. Put forth shoots DOWN 1. A state of contentment 3. Rousing or stirring 4. Two-wheeled vehicle 7. Where to spend a sunny day 10. A shady garden alcove

6. Exercise. Exercise has been proven to help reduce arthritis pain while increasing strength and function. Knowing the right kind of exercises to do is the key. Talking with our physical therapists will point you in the right direction. There is a lot that you can do to relieve the pain from arthritis and protect your joints for the long-term. Find out more about our programs by calling us today and discover how to relieve and reduce the pain of arthritis.

FORMORE UPDATES, LIKE US ON FACEBOOK! We invite you to view and like our page on Facebook! We’d love to hear how physical therapy has impacted your life and how we can help even more!

Call us today at 307-634-0298 to schedule an appointment!

Spring Fever

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Down Eric Nelson, PT Linda Froelicher, PT, MPT A state of contentment Rousing or sࢢuubm] 1 3

Kelsey Kean, PT, MPT Walynn Smith, PT

2 5 Pleasantly smelling A plot of f;uࢢѴ;]uound www.avenuestherapyclinic.com

Patient Success Spotlights

“Improved stability and confidence walking!”

“Three and a half weeks post-fusion of my left S.I. (sacral-iliac) pelvic joint, my doctor cleared me to begin physical therapy. It was not something I really wanted to do, as over the past 10 years I had received a lot of physical therapy. Daily, I did physical therapy exercises learned earlier, walked my dog, and went to the gym twice weekly. But, this situation was different. For over four years, I had been living with recurrent pain in my pelvis which affected my walking, posture and balance without the use of a cane. Two steroid injections every four months had been keeping me functional until their effectiveness wore off. Finally, I decided on pelvic-fusion surgery, and already, it had eliminated the pain. Surely physical therapy treatment would be limited in order to regain my post-surgery strength. I called AvenuesTherapy Clinic and the Patient Care Coordinator, expedited an evaluation within four days. Lo and behold, my physical therapist was Eric Nelson, a former colleague of mine. It didn’t take him long to determine that marked weakness of muscles in core, pelvis and upper left leg were creating very unstable walking. Now that pelvic pain was virtually gone, treatment could focus on strengthening and stability. Initial exercises were very gentle so as not to disturb fusion healing. Eric provided step-by-step increments in proper breathing and leg movements—some which I could do initially while lying on my bed. He always demonstrated or gave verbal feedback and cues I could use to correct movement shifts. Each week I could feel progress in muscle strength—something I hadn’t felt for a long time. At the end of four weeks, I assessed my progress toward functional goals to be about 60%. Now I realize just how much compensation my right leg had been doing, and I was looking forward to continued physical therapy! This I did for 25 physical therapy treatments which ended with improved stability and confidence walking, standing, and performing all daily activities with improved posture. I’m about 75% back in pelvic strength to support movement and have a good sense of carryover needed and when to stop strenuous muscle activity. I owe this to the experience and professionalism ofEricNelsonwhocheerfullyguidedme througheach toughsetofexercises. Each staff member at AvenuesTherapy Clinic is highly competent, and each gives total attention to their patients. I am very happy to give a high vote of confidence to their physical therapy services.” - Jean S.

“In October I had a stroke and began physical therapy at Avenues Therapy Clinic. Kelsey Kean was assigned as my therapist. Kelsey worked with me three times per week for October until February. When I started therapy, my left leg and left arm had limited mobility andstrength. Iwaswalkingwith theassistanceofacane forbalance and stability. Mentally, I also felt discouraged and frustrated to have sufferedanotherstrokeafter recoveringgreatlyaftermy initialstroke approximately 14 years prior. Kelsey was very encouraging during my physical therapy sessions ensuring me that I was progressing with my physical strength and mobility. He was not only attentive to my physical well-being but also my mental well-being. Today I am walking without a cane, I have improved on balance, and my strength and mobility on my left side have improved to allow me to do everyday tasks. I can comb my hair, lift my arm and walk without tripping, all the simple things many people take for granted. I know I will never be 100% but because of Kelsey’s honesty and encouragement, combined with my acceptance and determination to improve, I have confidence in myself and I am proud of my accomplishments. Thank you, Kelsey and Avenues Therapy Clinic staff.” - Vicky R. “Improved balance, strength and mobility after stroke!”

This Could Be You! CALL TODAY! 307-634-0298

Kelsey Kean, PT, MPT Walynn Smith, PT

Eric Nelson, PT Linda Froelicher, PT, MPT

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EASY EXERCISES FOR JOINT PAIN RELIEF TRY THESE STRETCHES FOR KNEE & HIP!

SQUAT Stand with good posture, feet are shoulder width apart. Perform a squat by bending at the hip. Stop at the point where you cannot keep your lower back flat. Rise up by straightening at the hip. Hold 20 Seconds. Repeat 3 Times.

KNEE SQUEEZE Stand with good posture, foam roll or pillow between knees. Reach overhead, engage core, squeeze foam roll or pillow. Bend forward at the hips, reaching toward toes. Return to the start position. Hold 10 Seconds. Complete 3 Sets. Perform 2 Time(s) a Day.

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No Bake Chocolate Peanut Butter Energy Balls

Free Mobile Download Get Easy Relief For Your Pain With A Simple Click...

Do you or someone you know have hip, knee or leg pain? As a current or past patient you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Go to www.avenuestherapyclinic. com/kneebook for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today!

INGREDIENTS • 2 cups of rolled oats • ½ cup of ground flax seed • 1 tablespoon of black chia seeds • 1 teaspoon of cinnamon

• ½ cup of raw honey • ½ cup of peanut butter

• 1 teaspoon of vanilla extract • 1 scoop vanilla whey protein powder • ½ cup of dark chocolate chips

INSTRUCTIONS Add rolled oats, ground flax seed, chia seeds, cinnamon, honey, peanut butter, vanilla extract, and vanilla protein powder to food processor. Pulse until ingredients are blended (about 7-9 times). Add mixture to a large bowl, add in chocolate chip. Stir to combine. Form energy bite mixture into 1” balls and place on parchment paper lined baking sheet. Cover and place in refrigerator for 2 hours. Serve! Author: Krista@https://www.joyfulhealthyeats.com/no-bake-chocolate-peanut-butter-energy-balls/

DOWNLOAD AT: www.avenuestherapyclinic.com/kneebook

FREE BACK PAIN & SCIATICA WORKSHOP We will be hosting a FREE workshop! Our Back Pain & Sciatica workshop will be held Saturday, April 21st at 10:00 AM at our clinic. This FREE workshop consists of an informational session with Kelsey Kean, Physical Therapist. SATURDAY, APRIL 21ST AT 10AM

THINGS YOU WILL LEARN AT THIS WORKSHOP • 3 Most Common Causes of Back Pain • #1 Single Biggest Mistake Back Pain & Sciatica Sufferers Make • What Successful Treatment Can Look Like Visit our website to register for this FREE Back Pain & Sciatica workshop or CALL TODAY! 307-634-0298

Learn how to manage back pain and sciatica naturally, with- out medication, injections or surgery.

These workshops are ideal for people suffering with pain from:

• Low Back Pain • Spinal Stenosis

• Neck Pain • Bulging Disk • Sports Injury • Numbness In One Leg

• Arthritis • Sciatica

If you are having pain or problems with day to day activities such as walking, standing, sitting for long periods, going up or down stairs, getting in or out of the car, sleeping or driving then you should attend this FREE Back Pain workshop!

This workshop is FREE but there are only a limited number of spots available. You must register in advance to secure your seat!

THERE ARE MANY BENEFITS TO AQUATIC THERAPY This technique of therapy is perfect for patients of all ages that need to improve their movement and function while unloading the weight of their bodies. Performing specific exercises and activities in aquatic therapy allows for improved strength, coordination of muscle groups, reduction of swelling and enhanced nervous system feedback.

Aquatic Physical Therapy interventions are designed to improve:

• Function • Aerobic capacity/endurance conditioning • Balance, coordination & agility • Body mechanics & postural stabilization

• Flexibility • Gait & locomotion • Relaxation • Muscle strength, power, & endurance

FREE SCREEN To THANK YOU for choosing our physical therapy practice for your aquatic therapy! Limited to the first 25 patients to call.

At Avenues Physical Therapy Clinic, we access Cheyenne Aquatic Center in Lion’s Park for our Aquatic Therapy Program. Aquatic physical therapy can be a complete treatment, or can be in combination with other clinic based treatment. What is appropriate for each individual patient is determined by the physical therapist. For more information, contact us today at 307-634-0298.

SCHEDULE YOUR FREE SCREEN BY CALLING 307-634-0298 TODAY! Services for past and present patients only. EXPIRES 04-28-18

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