Health & Wellness Newsletter by Agility Physical Therapy
Health &Wellness The Newsletter About Your Health And Caring For Your Body
RELIEVE YOUR ARTHRITIC PAINS THE NATURAL WAY WITH PHYSICAL THERAPY
According to the Centers for Disease Control (CDC), 1 in 2 people will have symptoms of knee osteoarthritis sometime before the age of 85. They also state that approximately 54.4 million U.S. adults are diagnosed with some form of arthritis each year. Signs of arthritis may include pain with squatting, bending, or sitting too long. Pain that is worse in the morning but seems to disappear throughout the day may also be a sign of arthritis. There are a number of reasons why arthritis may occur, including: • 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. Do you think you may be experiencing the signs of early-onset arthritis? Are you looking to manage your arthritic pains so you can live more comfortably? If so, contact Agility Physical Therapy today. What exactly is arthritis? The term “arthritis” refers to any chronic condition that affects the joints, causing
pain and inflammation. The Arthritis Foundation states that there are over 100 different types of arthritis that exist. However, the two most common types of arthritis are osteoarthritis and rheumatoid arthritis. Osteoarthritis is the most common, and it happens as a gradual “wear and tear” of cartilage surrounding the joints. This can occur from age or from excessive, repetitive use of the affected joint(s). When cartilage is worn down, it can no longer act as a strong cushion and shock absorber for the joints, resulting in bone-on-bone friction and painful inflammation. Rheumatoid arthritis is a bit different from osteoarthritis and it is not as well understood. It is the second most commonly experienced form of arthritis, and it develops as an autoimmune response. When someone has rheumatoid arthritis, their immune system sees the joints as a threat. Because of this perceived threat, the immune system attacks the joints, resulting in pain and inflammation. While research is ongoing, in order to better understand rheumatoid arthritis, many experts believe that your hormones, medical history, and environment could all be contributing factors. (continued inside)
RELIEVE YOUR ARTHRITIC PAINS THE NATURAL WAY WITH PHYSICAL THERAPY (CONT.)
While there is not yet a known cure for arthritis, there are some steps you can take on your own, in addition to physical therapy treatments, to make sure your pain is managed to the best of your ability. These include: 1.Getting exercise. It can sometimes feel difficult to move when you are suffering from arthritis. However, exercise is important for relieving pain and maintaining joint function. It is also vital in strengthening muscles, increasing flexibility, and improving blood flow. In order to avoid additional pressure on the affected joint(s), you can mix weight bearing and non-weight bearing exercises, such as aquatic exercises or bicycling. Your physical therapist will prescribe targeted exercises to you that you can do both during your PT sessions and on your own time. Cartilage receives its nutrition from joint fluid, so the more you exercise, the better. 2.Taking your vitamins. The Arthritis Foundation states that there are a multitude of benefits in taking glucosamine and chondroitin vitamins. Glucosamine is naturally made in the body and helps support the cartilage by retaining water and preventing wear. Therefore, taking additional glucosamine vitamins can help with damaged cartilage. Some studies have also shown glucosamine to slow down joint damage altogether. Consult with your physical therapist about additional supplements to help ease your pain and promote cartilage health.
3.Avoiding certain foods. Did you know that some foods actually increase the body’s natural inflammatory response? Fried foods, soda, processed foods, and foods with high sugar content and high fat can cause the inflamma3tion of your arthritis to worsen. By cutting out these foods, you can help naturally relieve the inflammation in your body. 4. Taking calcium and magnesium supplements. 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 allows you to build strong bones while simultaneously reducing irritated nerve endings, thus 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. Getting plenty of rest. Sleep is a time for our body and brain to repair itself. Making sure you are getting enough sleep is important. By allotting yourself 7-8 hours of rest each night, you are able 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 reducing your pain threshold. If you or a loved one is suffering from arthritis (or you think you might be), contact Agility Physical Therapy today. We will get you started on a treatment plan that will help restore your mobility, comfort, and quality of life.
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Why You Need To Come In For Another Check-Up: • Move without pain • Bend and move freely • Balance confidently and securely • Walk for long distances • Live an active and healthy lifestyle TAKE CARE OF YOUR ACHES & PAINS BEFORE IT’S TOO LATE!
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Don’t let your daily pains become a way of life Move Freely • Alleviate Pain Naturally • Have More Energy • Enjoy Activities Pain Free • Be Stronger Do you struggle with arthritis, and fear it will get worse? IT’S EASY TO GET HELP FOR YOUR PAIN
FREE PAIN / INJURY ANALYSIS Talk to One Of Our Physical Therapy Experts
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Health & Wellness Tips
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ORANGE CRANBERRY BREAD
• 2 cups white whole wheat flour • 1/2 cup sugar • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 teaspoon salt
• 1 cup fresh cranberries • 1 teaspoon orange zest • 1/3 cup coconut oil, melted • 3/4 cup fresh orange juice • 1 egg
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Grease an 8×4 inch loaf pan. Set aside. Preheat oven to 350° F. In a large bowl, add white whole wheat flour, sugar, baking powder, baking soda, salt, cranberries, and orange zest. Gently stir. In a separate medium-sized bowl, add coconut oil, fresh orange juice, and an egg. Add wet ingredients to dry ingredients. Stir to combine everything together. Scrape the batter into the prepared loaf pan. Bake for 30-35 minutes. Remove and let cool for 5 minutes. Serve and enjoy!
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Look at your answers to this checklist then make the decision to get help today. Call Agility Physical Therapy & Sports Performance!
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Exercise Essentials Try this exercise to help keep you moving...
Helps With Strength
STRAIGHT LEG RAISE While lying or sitting, raise up your leg with a straight knee and your toes pointed outward.6 repetitions on each side.
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PATIENT SUCCESS SPOTLIGHT
“An enormous thank you to everyone.” “Dear All, An enormous thank you to everyone. Each one of you had very comforting and embracing thoughts for me that will be what gets me through these days. It is so special to have sincere friends that care. I feel that makes you all my Florida family. You all have helped my physical body, but know you all have helped my mind and spiritual soul. You have done what I told my boys as I tucked them in. Think if you have done one thing for your fellow person, even a smile goes a long way. Hug your loved ones and hold them dear.” - Jackie
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