Health and Wellness Newsletter by Joint Care Physical Therapy
Health & Wellness The Newsletter About Your Health And Caring For Your Body
Landing on Her Feet Rarely do you hear the word “fall” and think of opportunity. Well, in Linda Wheeler’s case that’s exactly what it was.
been poor. Most refuse to think outside the box, repeating the same standard treatment. I needed to find a therapist that would listen, observe and treat all of the problems.” This is was brought her to JointCare PT. After good results, she continued care with JCPT as she was expecting to have another knee replacement. Due to the poor results of her earlier surgery, Linda sought to have therapy prior to surgery. This is known as “Prehab.” Prehab allows for an individual to physical and mentally prepare for surgery in order to maximize post-operative results. It is appropriate for most all surgeries, including total joint replacements, ACL repairs, and rotator cuff repairs. With this stint of Prehab, Linda maximizedmobility and strength, and learnedwhat to expect from the post-operative plan of care. As a result, Linda’s rehab was accelerated. “That was the best decision I ever made…my recovery was much easier and faster.”
Close to twenty years ago, Linda fell, injuring her back, hip, knee, and ankle. The injuries and pain were significant. She was explained that the knee injury was severe and due to her moving adversely, she was aggravating the other injuries. Shortly thereafter, Linda opted to have total knee replacement, with the expectation that all injuries would begin to feel better. Her rehabilitation from surgery, including physical therapy, was long and did not result in the relief she had hoped. After being discouraged with her experience, Linda set out to rehab on her own. She was advised by her doctor to try yoga. Her experience was great--she had less pain and better mobility. She was hooked. Despite her success with yoga, Linda sought a more custom, hands-on approach for helpwith her lingering pain. “Over the years, I have seen somany different physical therapists. My experience had
Since the first accident Linda has been committed to helping herself and others with yoga, meditation and exercise. With the help of JointCare’s patient- focused approach to physical therapy, Linda was able to complete training to become a certified yoga instructor. She maintains a growing yoga practice, Three Leaf Yoga, where she focuses on teaching yoga for balance and adult fitness. Her personal experience offers a unique perspective when working with clients. “It is my mission for the next 20 years to help as many people as possible understand that if I can improve my health and wellbeing that anybody can.” Who would have thought that so much good would have resulted froma fall? Credit to Linda for seeing the opportunity to help herself and others.
For information on Linda’s yoga practice, Thee Leaf Yoga, go to www.ThreeLeafYoga.com.
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“Who Needs Pain Relief From Arthritis Pain?” Finding The Right Treatment & Source Of Your Arthritis
Are you suffering from back, knee or hip pain? You may have osteoarthritis in those joints. Osteoarthritis (OA) is the most common chronic condition of the joints, affecting approximately 27 million Americans. Although it occurs in people of all ages, osteoarthritis is most common in people older than 65. With osteoarthritis, there is a breakdown in the cartilage covering the ends of bones which form the joint and allow movement. As cartilage wears away, the bones become exposed and rub against each other. The break down of cartilage also affects the shape of the joint so that it no longer functions smoothly. In addition, the ligaments and tendons around the joint become stiff and the muscles that support the joint become weak. This leads to more painful rubbing of the joint surfaces. There are many studies and patient success stories promoting the effectiveness of physical therapy for osteoarthritis. Our expert physical therapists at JointCare Physical Therapy are trained in specialized hands-on therapy for patients suffering with osteoarthritis, obtaining fast pain relief and improved movement. 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 your pains? Call us today so we can make a positive difference in your life. Annals of Internal Medicine: February 1, 2000 vol. 132 no. 3 173-181. Gail D. Deyle, MPT; Nancy E. Henderson, PhD, MPT; Robert L. Matekel, MPT; Michael G. Ryder, MPT; Matthew B. Garber, MPT; and Stephen C. Allison, PhD, MPT, ECS
Call today to learn more about our SPINE Program and say good-bye to that aching back or neck!
Patient Success S P O T L I G H T
“Great at encouragingme early on when there was no light at the end of the tunnel.” B.K.
Think PT First 9 Move without pain 9 Bend and move freely Why You Need To Come Back In For A Tune-Up
9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
Physical Therapists Are The Mechanics Of Your Body!
Minor aches and pains are warning signals from your body to let you know something is not working properly. Don’t put off the pain until it’s too late. Come in today for a “Tune-Up.”
Take Care of Your Aches and Pains Before It’s Too Late.
That’s Right, Another RecipeWith Yummy Kale! You’ll Love it!
Roasted Yam & Kale Salad INGREDIENTS: • 2 jewel yams, cut into 1-inch cubes • 2 tablespoons olive oil • salt and freshly ground black pepper • 1 tablespoon olive oil • 1 onion, sliced • 3 cloves garlic, minced • 1 bunch kale, torn into bite-sized pieces
DIRECTIONS: Preheat an oven to 400 degrees. Toss the yams with 2 tablespoons of olive oil in a bowl. Season to taste with salt and pepper, and arrange evenly onto a baking sheet. Bake in the preheated oven until the yams are tender, 20 to 25 minutes. Cool to room temperature in the refrigerator. Meanwhile, heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Cook and stir the onion and garlic until the onion has caramelized to a golden brown, about 15 minutes. Stir in the kale, cooking until wilted and tender. Transfer the kale mixture to a bowl, and cool to room temperature in the refrigerator. Once all the ingredients have cooled, combine the yams, kale, red wine vinegar, and fresh thyme in a bowl. Season to taste with salt and pepper, and gently stir to combine.
• 2 tablespoons red wine vinegar • 1 teaspoon chopped fresh thyme
You Can Get Your Active & Healthy Life Back It’s Time To Live Life Without Arthritis Pain
When it comes to treating arthritis, you may have more options than you realize. There is much you can do to reduce your aches and pains from arthritis while gaining more mobility and function. We offer consistent recommendations for our patients suffering with the pain and inflammation associated with arthritis. If you want to know how to relieve and reduce the pain of arthritis, try our physical therapy first. Patients often experience pain from arthritis because of stiff joints, muscles and other tissues. In addition, muscles become weak, therefore not supporting the arthritic joints. The customized treatments at JointCare Physical Therapy promote muscle strength, improve range of motion, increase mobility and relieve pain. In addition, coupling your physical therapy 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 physical therapy is over, your therapist will have equipped you with the knowledge and exercises you need to continue progress on your own. 2. Weight loss Maintaining your recommended weight or losing weight if you are overweight can lessen your pain. Weight loss specifically helps ease pressure on joints such as your hips and knees. 3. Footwear and insoles If arthritis affects your knee, special footwear and insoles can reduce pain and improve walking. 4. Braces Osteoarthritis can cause instability in joints. A knee or back brace can help reduce pain, improve stability and reduce the risk of falling.
If you are having these symptoms call JointCare Physical Therapy today
Inability to stand or sit comfortably for long periods of time Difficulty getting in and out of bed Inability to walk for at least 20 minutes Joint pain and/or stiffness Unable to enjoy leisure activities Difficulty getting up and down from the floor Limited ability to exercise Unable to work due to pain Difficulty going up and down steps or curbs
Move Freely • Alleviate Pain Naturally • Have More Energy • Enjoy Activities Pain Free • Be Stronger
We encourage our patients and memberstodevelopahealthylifestyle. Once discharged from therapy, we areofferingyoua free30days of our WellnessProgram! Please Note: If you are a patient or beneficiary of a federally funded health care program (including but not limited to Medicare, Medicaid, TRICARE, Federal Employee Benefits) you are not eligible to receive this offer.
Make health and wellness a way of life! FREE 30 DAY FITNESS CENTER MEMBERSHIP
UPON DISCHARGE FROM PHYSICAL THERAPY
Florham Park 973-660-1000
Denville 973-366-1600
For patients after they’re discharged from therapy, to maintain their exercise schedule. Expires 2-28-17. This offer applies to current patients and is effective 7/1/16 going forward.
Exercise Essentials Try these exercises to help maintain a healthy back and spine
We are committed to your health!
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. Repeat 8-10 times on both arms.
SINGLE KNEE TO CHEST STRETCH While lying on your back, hold your knee and gently pull it up towards your chest. Hold for 30 seconds. Alternate legs and repeat 8 times.
Helps With Low Back Pain
Helps With Tightness In Neck & Shoulders
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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Are You Shoveling Snow The Safe Way?
Even those who use snowblowers often have to “touch up” later in certain areas with a shovel. Consult the snow shoveling tips below to the make the job go more smoothly -- and to make it less boring, as well. You Should Have a Plan Before You Start Snow Shoveling, Leave these 2 areas for last: 1. Don’t fuss about the rest of the snow around the car just yet. More snowwill accumulate there when you clean the car, so youmight as well wait till then to clean up around the perimeter of the car. 2. Hold off on snow shoveling (with any degree of thoroughness) where your driveway meets the street. As plows go by, they’ll be barricading that area with more snow. Save this area till you’re ready to pull out with your car (or till after you’ve rested up). Speaking of resting, if you can afford the luxury of clearing a driveway in stages, that’s the way to go. If the storm’s over, divide the workload into sections; if the storm’s still in progress, make a preliminary sweep, then go back after the storm. How To Shovel To Protect Your Body From Injury Once you step outside and start wielding your shovel, remember the following: • Bend your knees and lift with your legs • As you lift the snow, keep the shovel blade close to you, to reduce back strain • Switch off between snow shoveling right-handed and left-handed, so that you’re working different muscles • Likewise, periodically change your grip on the hand holding the bar (palm under vs. palm over) • When the snowfall is heavy (1 foot in depth, let’s say), don’t try to clean right down to the ground with a single scoop. Instead, skim the top 6 inches off, then scoop up the bottom 6 inches. Otherwise, you could be hurting yourself by lifting too much.
“JointCare, raising the bar on the delivery of healthcare in this community.” - Jonathan DiLauri, PT, MPT, CMP
Florham Park 30 Vreeland Rd Building A, Suite 110 Florham Park, NJ 07932 t 973-660-1000
Denville 3155 Route 10 East, Suite 112 Denville, NJ 07834 t 973-366-1600
www.JointCarePT.com
Find Out Inside! FREE 30 DAY FITNESS CENTER MEMBERSHIP Look inside for more info UPON DISCHARGE FROM PHYSICAL THERAPY
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