Health & Wellness Newsletter by Ellis Physical Therapy
Newsletter Ready To Cool Down &Remain Active? PREPARE TO SWIM IN THE WATER SAFELY
Swimming is a great recreational sport that can be enjoyed by people of all ages. But it’s important to know how to be safe while you’re in the water. These important swimming safety tips are what you should be aware of before you head out to the pool or beach. • Swim in designated areas supervised by lifeguards. • Always swim with a buddy; do not allow anyone to swim alone. • Never leave a young child unattended near water and do not trust a child’s life to another child; teach children to always ask
permission to go near water. • If you have a pool, secure it with appropriate barriers. Many children who drown in home pools were out of sight for less than five minutes and in the care of one or both parents at the time. • Protect your skin. Limit the amount of direct sunlight you receive between 10:00 a.m. and 4:00 p.m. and wear sunscreen with a protection factor of at least 15. • Drink plenty of water regularly, even if you’re not thirsty. Avoid drinks with alcohol or caffeine in them.
Newsletter Health &Wellness Make A Positive Difference In Your Life! HELPING ARTHRITIS PAIN
INSIDE: • IT’S TIME TO LIVE LIFE WITHOUT ARTHRITIS PAIN • PATIENT SUCCESS SPOTLIGHT • EXERCISE ESSENTIALS • SIGN UP FOR A FREE CONSULT ONE-ON-ONE PERSONALIZED TREATMENT WORK ACCIDENTS WE HELP YOU HEAL SPORTS PERFORMANCE ENHANCE YOUR SKILLS SENIOR PROGRAMS TREATMENT FOR ALL AGES
In a recent study, 83 patients with osteoarthritis were divided to receive either hands-on physical therapy or a sugar pill that actually did nothing to help their pain without them knowing. The group that received hands-on therapy, had therapy to the knee, low back, hip and ankle as required. They then performed a knee exercise program in the clinic and at home. The group taking the sugar pill had just low intensity ultrasound, a form of deep heat, to the problem area. Both groups were treated at the clinic twice weekly for 4 weeks. Tests were done to measure how well the people were doing compared to their initial visit, 4 weeks, 8 weeks and 1 year later. The results were very impressive showing the patients who had hands-on physical therapy, combined with specific exercises had significant improvements in their pain, mobility and function. By 8 weeks, patients were able to walk further and faster with much less or completely resolved
pain. Their joint stiffness, aches and mobility had improved by 55% compared to the placebo 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. In general, if you are suffering from osteoarthritis, especially of the back, hip or knee, physical therapy decreases the pain and stiffness of osteoarthritis and may delay or prevent the need for more invasive treatments, like injections or surgery. Isn’t it time you did something about your arthritis and pains? Call us today at Ellis Physical Therapy so we can make a positive difference in your life. Look inside to learn more about our programs and say good-bye to your aches, pains and joint stiffness. Annals of Internal Medicine: February 1, 2000 vol. 132 no. 3 173-181. Gail D. Deyle, MPT;NancyE.Henderson,PhD,MPT;RobertL.Matekel,MPT;MichaelG.Ryder,MPT; MatthewB.Garber,MPT; andStephenC.Allison,PhD,MPT,ECS
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IT’S TIME TO LIVE LIFE WITHOUT ARTHRITIS PAIN
As we age, the discs in our spine can wear, begin to bulge, and become narrowed. These changes can put strain on the cartilage, ligaments, and joints at the involved level of the spine and may cause pain.The cartilage covering the joint surface can begin to fray and wear away over time. If your cartilage wears down so that your bones begin to rub together, it can result in enlarged joints, inflammation, stiffness, and pain. As Osteoarthritis (OA) of the spine progresses, your body will try to repair it by growing new bone. This bony growth is called a “bone spur.” Spur development can result in a condition known as spinal stenosis. Most often this disorder affects men and women over 50 years of age. If the spurs enlarge, they can create a narrowing of the spaces in the spine.The narrowing can involve small or large areas and can result in pressure on nerves near the involved joints, resulting in symptoms that may include pain, tingling, numbness, or burning. Your physical therapist can help with a variety of treatment options, including: Exercise: Exercise is the most important treatment to lessen your pain and improve your mobility. Your physical therapist will prescribe specific low-impact activities that will strengthen your spine, abdomen, and hip muscles. Stretching: Specific stretching exercises will be prescribed for your spine, based on the results of your initial evaluation. Combined with strengthening, stretching may help slow the progression of the disease.
Symptom management: Symptom management means learning to feel better and remain active. Sometimes people are fearful that increased activity will worsen their symptoms or increase their pain. Your physical therapist will help you learn how to be more active without worsening your symptoms. He or she will help you find your appropriate activity levels, and develop a unique program to keep you moving. At Ellis PT, our physical therapists will work one-on-one with you to create the best treatment plan for your condition. Discover how our therapists can improve your arthritis pain, allowing you to live a happy, active and pain-free life.
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Exercise Essentials Flexibility, strength, and stability are needed to keep you loose and pain free... Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting.
FOUR POINT ARM RAISE Start on hands and knees, hips and shoulders at 90°. Lift one arm out front. Bring it back down and then repeat on opposite side. 8-10 times on both arms. Stretches Lower Back Muscles
Good Stretch If You Sit At A Computer All Day LOWER TRUNK ROTATIONS Lying on your back with your knees bent, gently rock your knees side-to-side. Perform this 10-15 times in each direction.
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Patient Success Spotlight
“Great people! Very knowledgeable understanding it has to hurt to get better.” – Michele M. Very knowledgeable! HEALTHY RECIPE Honey Garlic Shrimp
Eating Right Never Tasted So Good!
INGREDIENTS • 1/3 cup honey • 1/4 cup soy sauce (reduced sodium) • 1 Tablespoon minced garlic
• optional: 1 teaspoon minced ginger • 1 lb medium uncooked shrimp, peeled • 2 teaspoons olive oil • optional: chopped green onion garnish
DIRECTIONS 1. Whisk the honey, soy sauce, garlic, and ginger (if using) together in a medium bowl. 2. Place shrimp in a large zipped-top bag or tupperware. Pour 1/2 of the marinade mixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator for 15 minutes or for up to 8-12 hours. Cover and refrigerate the rest of the marinade for step 3. (Time-saving tip: while the shrimp is marinating, I steamed broccoli and microwaved some quick brown rice.) 3. Heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet. (Discard used marinade.) Cook shrimp on one side until pink-- about 45 seconds-- then flip shrimp over. Pour in remaining marinade and cook it all until shrimp is cooked through, about 1 minute more. 4. Serve shrimp with cooked marinade sauce and a garnish of green onion.The sauce is excellent on brown rice and steamed veggies on the side.
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