Nestor Physical Therapy Newsletter
N EWS L E T T E R www.nestorphysicaltherapy.com
Did you know that arthritis is the leading cause of disability across the United States? According to the Ar thritis Foundation, approximately 50 million people live with arthritis. While it is possible for arthritis to develop in any joint, it most commonly affects the neck, back, hands, hips and knees. (continued inside)
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Relieve Your Arthritis Pain With These Simple Steps
NEWSLETTER
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Relieve Your Arthritis Pain With These Simple Steps
There are hundreds of different types of arthritis but the most common 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-to-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, the immune system attacks the joints, resulting in pain and inflammation. While research is still being done in order to better understand rheumatoid arthritis, many experts believe that your hormones, medical history, and environment could all be contributing factors. How can Physical Therapy Relieve my Arthritis Pain? Arthritic joints typically lose their normal levels of function and strength, due to the chronic inflammation they are experiencing. However, one of the primary goals of physical therapy is to regain as much function as possible in the affected area(s) of the body. By restoring normal joint movement and improving muscle strength, the amount of excessive pressure on the joint can be relieved. Reducing the pressure
on the affected joint decreases inflammation and helps relieve pain by improving mobility. When you arrive for your initial consultation at Nestor Physical Therapy, you’ ll be greeted by one of our licensed and dedicated physical therapists. Each of our team members are movement experts with years of medical training, equipped in helping patients relieve the stiffness, achiness, and pain associated with arthritis. Your physical therapist will conduct a physical evaluation to analyze your joint movement, muscle strength, and overall function, in order to pinpoint the exact areas that are causing you pain. You will then be prescribed a personalized treatment plan, focused around your specific needs. Treatment plans will include targeted stretches and exercises aimed at relieving your pain and improving your function, in addition to any specialized methods your physical therapist deems fit. This may include manual therapy, ice and heat therapies, electrical stimulation, or ultrasound. Your physical therapist may also include additional services as needed, such as weight management techniques to help ease some stress on your joints, and/or posture improvement to relieve stiffness and prevent injury. Whatever may be causing your arthritis pain, Nestor Physical Therapy can help you find relief. Contact us today to schedule a consultation and find out how our services can benefit you!
Call Today! 401-356-4777
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12 Simple Steps For Relieving Arthritic Pains At Home
Treatment plans for arthritis cases are aimed at relieving pain and decreasing the amount of inflammation, stiffness, and overall stress placed on the joint(s). However, there are also some steps you can take on your own to make sure your daily life is as pain-free as possible:
1. Stretch multiple times a day.
2. Alternate between weight bearing and non-weight bearing exercises.
3. Use tools that make it easier on your joints, such as large handled can openers and large grips on kitchen tools.
4. Carry grocery bags on your forearms, instead of straining the joints in your fingers.
10. Eat nutritious foods.
5. Have commonly-used items within easy reach to avoid squatting, kneeling, or having to reach high overhead.
11. Avoid fried foods, sodas, and other items that increase inflammation in your body. 12. Work with your physical therapist to create a treatment plan and update it with a yearly check-up. If you are living with joint pain, call us today to learn more about our arthritis treatment programs. We recommend a yearly physical therapy check-up to ensure you are performing at your best. Find relief for your arthritic pains today with Nestor Physical Therapy!
6. Get up and move often. Don’t sit for more than 30 minutes without getting up for a break.
7. Avoid prolonged kneeling.
8. Maintain proper posture when sitting and standing.
9. Drink plenty of water.
Who Do You Know That Needs Our Help?
Refer a Friend Do You Have Friends or Family Unable to Do The Following?
9 Move without pain 9 Bend and move freely
9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
If you answered “yes” to any of these, please call us today at 401-356-4777
Patient Success Spotlights
“When arriving at Nestor PT, I was having difficulty with my lower back area. I had pain going up and down stairs and when standing from a sitting position. Moving was slow and I had discomfort. After evaluating me, I worked with the therapists twice weekly on a plan to strengthen and loosen the tension and muscles in my lower back. I worked my nightly exercises to assist in my progress. I achieved success quickly. The staff was always warm and welcoming. Thanks again!” - Terrie Silva-Leoni “I achieved success quickly. The staff was always warm and welcoming. Thanks again!”
“I started at Nestor Physical Therapy after attending their Arthritis Workshop. As both my knees have osteoarthritis, I’m frequently in pain. After each therapy session here, I experienced improved range of motion and reduced pain. The therapists were professional and engaging, with good insight into proper exercise and stretch regimen. Well recommended.” - Brian Kauch “The therapists were professional and engaging, with good insight into proper exercise and stretch regimen. Well recommended.”
WE ARE OPEN AND TREATING PATIENTS
Our staff is taking extra steps to ensure the cleanliness of the clinic space. You may notice some changes that we have implemented to protect our patients and staff. Currently, we are encouraging patients to stay home if you are not feeling well. Otherwise, we are here and ready to see you for your appointments.
If you have any questions about your appointments, please reach out to us.
It is very important for our patients to understand that you need to get your information from reliable sources. We do NOT recommend that you trust any information posted on social media. This includes re-posts of articles. Always seek out information directly from the source.
Tournedos Wrapped in Bacon and Sage
I remember the first time I cooked dinner for Father’s Day. I made my Dad filet mignon wrapped in bacon with asparagus rafts and pasta salad with fresh veggies. The filet and asparagus recipe I followed were from one of my first cookbooks “How to Grill” by Steven Raichlen. I recently cooked some steaks that reminded me of my Dad and what I cooked for Father’s Day. I’m sure he would have enjoyed these steaks. This recipe is a variation on one I read in Francis Mallmann’s book “Seven Fires: Grilling the Argentine Way”. I made some changes to the cooking technique to make it easier for everyone. Francis is famous for cooking over “live-fire” with unique grills.
Francis’s recipe is called Tournedos Wrapped in Bacon and Sage. Tournedos refers to smaller cut filets.
The prep is quick. Season the filets with coarse salt and freshly cracked black pepper. Next, lay out a piece of bacon and place sage leaves on the bacon. (see pic). Wrap the bacon around the steak. Secure the bacon with toothpicks or kitchen string. Heat one side of a gas grill to high. Once the grill is hot, place the steaks on the cool side of the grill. Turn the steaks a quarter turn every 3-4 minutes. The bacon should get crisp. The steaks will cook evenly. You will need an instant read meat thermometer to check the temperature of the steak. Once the temp reaches 105-110 degrees, move it to the hot part of the grill. Sear both sides for 2-4 minutes a side depending on how rare or done you like your steaks. This process is called Reverse Searing. It allows you to make an evenly cooked steak every time! Make sure you rest your steak 5-7 minutes before slicing. Bigger the steak, the longer it should rest.
The combo of steak and sage was surprisingly delicious. I served the steaks with spice rubbed steak fries and green beans. Happy Father’s Day. Enjoy!
CUT OUT & COLLECT EACH OF OUR MONTHLY NEWSLET TER RECIPES AND CREATE YOUR OWN NESTOR PHYSICAL THERAPY COOKBOOK!
Arthritis In The Neck
Cedar Planked Smoked Cheese
The problem with arthritis is the loss of range of motion in the neck joints. As bone wears on bone, the surface of the bones actually start to c hange shape. This thins the bones in the neck in some parts leading to a loss of height between the bones. Due t abnormal wear and tear, new bone forms where it shouldn’t, creeping into the holes where the spinal cord p asses through. In addition it can rub on the nerves out to your neck, sho ul ers, arms and even hands. This can lead to a condition called cervical spinal stenosis, which can be quite painful. What can be done to help neck arthritis? While pain medications can help control pain, they don’t address the root cause of the pain, which i s poor strength and lack of normal movement. The neck joints on the side of the spine normally experience wear and tear over the years. However, wh en this wear and tear is accelerated due to poor posture, weakness or inju ry, this can lead to limited, painful range of motion. In addition, with neck arthritis, the smaller muscles that guide the m otions of the neck become weaker, eventually leading tomore rubbing and ar thritis. By gently stretching these tight and restricted joints with specific ha nds on therapy and exercises, range of motion can be returned. While physical t herapy c n ot restore the cartilage or change the bony structure, it can ce rtainly help your neck move better, become stronger, reduce pain and give y ou the p wer to stay healthier longer. Try this imple test. See if you have restricted cervical joints. Stand with your back against the wall. Can you touch the back of your head to th e wall while keeping your chin level? If you cannot, then your neck joints are limited and you need physical therapy to restore the range f motion.
This is a great appetizer for the holidays. It looks fancy but is to make. Your guests will think you are a gourmet chef!
quick and easy
The cheese can be smoked on a gas grill if you make a smoker
pack. I used the
charcoal grill.
You will need a cedar plank, camembert cheese or a brie (soft c
reamy cheese),
pepper jelly, and 1-2 jalapenos.
Place the plank on the grill for 1-2 minutes a side. You will see some grill marks and you will start to smell the aroma of the cedar plank. (See the grill marks in the picture). Spread the pepper jelly on the cheese. Slice the jalapeno in ha lf, remove the seeds if you like it on the mild side, and arrange jalapeno slices on top of the cheese. Slice the jalapeno crosswise with the seeds if you like it spicy. Place the cheese in the plank. Place the plank on the grill (indirect heat) no flame under the plank. (See picture). Add a few wood chips to the charcoals. Use smoker pack if using gas grill. Co ok about 10 minutes until the cheese becomes soft. Some of the cheese will start to ooze out.
Is your neck pain affecting your balance? Have you ever seen a person with their head protruding forward and their body bent over? This can be subtle or quite noticeable. With neck pain, limited neck posture res ults in loss of balance. Just pull anyone by th ir nose and you will see th ey will falter forward. This is because the normal lines of gravity through th e body change when the spine posture changes. If you or someone you kno w has poor balance, it could be a problem with their posture. G t your neck moving and feeling better. Call us to learn more abo ut our programs today!
Serve with grilled bread or fancy crackers. Enjoy!
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Try this movement for neck pain relief. Relieve Pain In Minutes:
Patient Success Spotlight
Relieves Neck Pain
www.simpleset.net
CERVICAL ROTATION Turn your head towards the side, then return back to looking straight ahead.
“Since my initial onset of injury, I have been suffering major t ingling in my arm and neck pain. I've been to 2 other physical therapis ts and Dr. Nestor has eliminated my symptoms. He has given me hop e that I can make a full recovery and get back to the active life that I had!” - Michael Orsini
www.nestorphysicaltherapy.com
Call Today! 401-356-4777
www.nestorphysicaltherapy.com
Call Today! 401-356-4777
www.nestorphysicaltherapy.com
Exercise Essentials Flexibility, strength, and stability are needed to keep you moving. Share this with a friend or family member to help keep them healthy too!
IT BAND - STRETCH - SIDELYING
WRIST FLEXION Sit or stand with good posture. Make a fist, flex your fist up. Repeat 6 times with each wrist.
Exercises copyright of
Start by lying on your side with your back near the edge of your bed or table. Your affected leg should be on top. Next, let the top leg lower behind you as you maintain an extended knee as shown. You should feel a gentle stretch along the side of your leg. Hold for 30 seconds.
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Relieve Arthritis Pain
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Expires: 6/30/20
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Call Today! 401-356-4777
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