The Newsletter About Caring for Your Health Health+Fitness
A L S O I N S I D E : HEALTHY GRILLING FOR ARTHRITIS SUFFERERS • PATIENT SUCCESS STORY EXERCISE ESSENTIALS • HEALTHY RECIPE • STAFF SPOTLIGHT Don't Let Arthritis Pain Hold You Back!
Don't Let Arthritis Pain Hold You Back! Relieving Low Back, Hip, & Knee Arthritis
If you’re constantly plagued with lower back, hip and/or knee pain—you might have arthritis. According to the Centers for DiseaseControl,roughly54.4millionU.S.adultsarediagnosed withsomeformofarthritiseveryyear.Unfortunately,asweage, our bones wear down. Are yours? If they are, don’t worry. It is possible to alleviate and even eliminate the symptoms of arthritis. 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 itsoriginandsymptoms.Arthritis isthe inflammation of one or more of your joints. Pain and stiffness which typically worsen with age are the main symptoms of arthritis. AccordingtotheArthritisFoundation,over100typesofarthritis exist. People of all ages, races and sex can be diagnosed with it. It is also the leading cause of ongoing disability in America. What Causes Lower Back, Hip and Knee Arthritis? Because arthritis is a catch-all term, pinpointing what causes arthritis may be difficult. In many cases, arthritis is caused by traumatic or repetitive 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 Sometimes, old age is simply the culprit as use wears away at our jointsandbonetissuecausingpainanddifficultywithmobility
(ie.walking,negotiatingstairsorgettingoutofachair).Thistype of arthritis, called degenerative arthritis—or osteoarthritis—is the most common kind of arthritis. When the cartilage which surrounds a joint is worn away, bone rubs against bone, causing pain, stiffness and swelling. When these symptoms occur, you should seek professional osteoarthritis treatment. Arthritis & Physical Therapy Severearthritismayrequiremedication,hotandcoldtherapy,or evensurgery.Maintainingahealthyweight,exerciseandagood diet can help relieve the symptoms. Regardless of the type of arthritis,physicaltherapy isan importantcomponent inhelping relieve the pain and stiffness from arthritis. Duringphysicaltherapy,themaingoal istomaximizefunctional mobility.Patientswillbegivenexercisestostrengthenmuscles aroundthearthritic jointandreducepressureoverarthriticareas. Patientswillbeeducatedonproperalignmentandposturewith activitiesofdaily living. Ifapatienthasundergonesurgery,post- op physical therapy can help them reclaim their mobility—as well as their lifestyle. Ifyouora lovedonesuffersfromarthritis,youstillhaveoptions. Contact one of our therapists today and ask about ongoing physical therapy treatment to restore mobility, comfort and quality of life.
If you are suffering from arthritis pain, call Blue Sky Physical Therapy to schedule your appointment today!
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
Call Blue Sky Physical Therapy at 303.388.1537 or visit blueskypt.com to schedule your appointment today!
Healthy Grilling For Arthritis Sufferers Are you looking forward to warmer weather and fun cookouts? While most people are smacking their lips to greasy burgers and brats, individuals suffering from arthritis are thinking twice at loading their plates, sometimes feeling like they’re missing out on the fun and food that make family cookouts enjoyable. Fortunately, healthier options are available for main dishes, sides, and even condiments! Condiments Salsa & Pico De Gallo. Instead of the sugar-loaded ketchup or fat-filled mayo, choose these tangy alternatives. Weighing in at just four to five calories per tablespoon, and zero fat, salsa boasts plenty of nutrients. Olive oil based pesto or sundried tomato spread. All three ingredients – olive oil, basil and sundried tomatoes – are loaded with anti-inflammatory properties.
Main Dishes Marinated Mushrooms. Meaty mushrooms marinated in equal parts olive oil, balsamic vinegar and lemon juice. You’ll get immune-boosting nutrients in the mushrooms, vinegar and lemon juice. Plus, studies show that oleocanthal, one of the most concentrated anti-inflammatory compounds in olive oil, dampens the body’s inflammatory process and reduces pain sensitivity with a pharmacological action similar to ibuprofen. HerbSalmon. Salmon with a splash of lemon and a sprinkling of savory summer herbs. Salmon is rich in omega-3s and vitamin D, both of which enhance joint health, boost immunity and protect against inflammation.
Side Dishes Bean Salad. Contrary to the mayo-based potato salad and macaroni salad, all beans boast fiber, protein and a bevy of anti-inflammatory phytonutrients. Caprese Salad. Sliced tomatoes, buffalo mozzarella and basil drizzled with balsamic vinegar and olive oil. Choose this tasty Caprese salad and you’ll get more oleocanthol and cancer-fighting lycopene.
It’s Time To Shape Up!
Runner’s Step Stand in front of a box or step that isbelowthe leveloftheknee. Tighten your abdominals. Step up onto the box (engage your glutes on the weightbearing leg andkeepyourpelvis level).Bring theopposite leguptowardsyour chest. Lower your leg down in a controlled manner. Repeat 6-10 times, alternating legs.
New Pilates Classes!
Beginner Pilates Tuesdays at 2:00 pm
Intermediate Pilates Thursdays at 5:30 pm
To register or receive more information, call Blue Sky at 303.388.1537 or visit our website at blueskypt.com.
Patient Success Story
Happy Mother's Day!
"Very competent, interested in and encouraging about my progress!" "The pleasant, friendly and very capable reception staff sets a warm, positive tone. My therapist, Karen, is great! She is very competent, interested in, and encouraging about my progress and has a fun sense of humor!" - Kate D.
As a "thank you" to all moms, we are offering a Mother’s Day special! Purchase a 5 pack of personal training sessions and get 20% off through the end of May!
Read more success stories by visiting blueskypt.com!
Meet The Team Staff Spotlight
Join Jonathan Hebert for a Corrective Exercise Class starting on May 8, 2019 ! Corrective Exercise is designed for people who want to achieve a higher level of exercise but feel constrained by chronic tension and pain in their muscles and joints. The goal of corrective exercise is to empower the participant with practical knowledge and to use movement and specific exercises to achieve a more stable, fluid and confident sense of mobility with less achiness, stiffness and soreness.
Jonathan Hebert Licensed & Certified Massage Therapist Jonathan is a licensed certified massage therapist who trained at the Boulder College of Massage Therapy. He has received training in a variety of styles including: Swedish, Neuromuscular, Orthopedic, Sports, Craniosacral, Shiatsu and Thai style massage. Jonathan worked in a private practice setting prior to joining the Blue Sky team. He utilizes a thorough knowledge of anatomy and physiology to educate and empower clients to support their long-term health. Jonathan is also a Corrective Exercise Specialist.
Class held on Wednesdays at 1:00 pm
Healthy Recipe Blackened Chicken With Avocado Sauce
Massage Therapy Service Spotlight
INGREDIENTS • 4 (4-ounce) chicken breasts • 2 tbsp blackened seasoning • ½ cup plain, Greek yogurt • ½ avocado
• 1 tsp lemon juice • ½ tsp garlic powder • ½ tsp salt • 2 tbsp green onions, thinly sliced
One of the most beneficial types of passive treatment we offer at our physical therapy clinic is massage therapy. Therapeutic massage involves a wide range of explicit manual techniques that can be used to target specific tissues in your body. We use therapeutic massage to help people manage or recover from a wide range of conditions, including fibromyalgia, back and neck pain, arthritis, migraines, diabetic nerve pain, sports and auto-accident related injuries, and even psychological disorders including anxiety and depression.
INSTRUCTIONS Place the chicken breasts and blackened seasoning in a large resealable bag. Seal and shake a few times to evenly coat the chicken. Lightly coat a large skillet with nonstick cooking spray and heat over medium-high heat. Add the chicken and cook until cooked through, 4-6 minutes per side. Meanwhile, in a food processor, combine the yogurt, avocado, lemon juice, garlic powder, and salt and pulse until smooth and creamy. To serve, top each chicken breast with 2 tablespoons of the creamy avocado sauce and garnish with ½ tablespoon green onions.Page 1 Page 2 Page 3 Page 4
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