ReboundPT_Relief from Low Back, Hip, & Knee Arthritis

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FIND THE RELIEF YOU NEED FROM LOW BACK, HIP, & KNEE ARTHRITIS

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Arthritis & Physical Therapy • Patient Success Spotlight Service Spotlight • Healthy Recipe • Keeping Your Health In Mind

N E W S L E T T E R

FIND THE RELIEF YOU NEED

FROM LOW BACK, HI P, & KNEE ARTHR I T I S

• An abnormalmetabolism, which leads to gout For arthritis suffers, even simply walking can cause pain in the lower back, hip or knee. Often, arthritis is a downward spiral of progress pain, limiting movement and strength, which in turn causes more inactivity and pain. However, by improving joint movement, muscle strength, balance and coordination, this cycle can be broken, reducing pain and inflammation. Discover how our team of specialists can get you moving pain-free again! Contact us today at (208) 344-2525 or visit reboundptidaho.com. Sources: arthritis.org/about-arthritis/understanding-arthritis/what-is-arthritis.php arthritis.org/about-arthritis/where-it-hurts/back-pain/causes/back- arthritis.php arthritis-health.com/blog/7-core-exercises-relieve-back-and-hip- arthritis-pain arthritis-health.com/blog/4-types-arthritis-cause-sacroiliac-joint-pain

If you’re constantly facing lower back, hip or knee pain—you might be feeling arthritis. According to the Centers for Disease Control, roughly 54.4 million U.S. adults are diagnosed with some form of arthritis per year. As we age, the cartilage in our joints wears down, causing painful bone on bone rubbing, inflammation, stiffness, and pain. While there is no cure for replacing cartilage yet, it is possible to alleviate the symptoms of arthritis, by improving your joint movement, muscle strength, balance, and coordination. It’s even possible to eliminate symptoms entirely, depending on the amount of arthritis you have. 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 it. Arthritis—or the painful stiffness, or inflammation, of joints—

isn’t a single disease. The term “arthritis” is an informal explanation of joint pain and disease in general. Over 100 types of arthritis exist, according to the Arthritis Foundation. People of all ages, races and sex can get it. It’s also the leading cause of ongoing disability in America. The most prevalent form of arthritis is osteoarthritis, which is caused by either injury or normal wear and tear. What Causes Lower Back, Hip and Knee Arthritis? Because arthritis is a catch-all term, pinpointing what causes arthritis may be difficult. In most cases, arthritis is caused by overuse, wear and tear, or injuries. Arthritis can also be caused by: • Infections, such as Lyme disease • An immune systemdysfunction - rheumatoid arthritis • The inheritance of osteoarthritis

A R T H R I T I S R E L I E F I S H E R E : C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D AY !

ARTHRITIS & PHYSICAL THERAPY

Regardless of the cause of arthritis, physical therapy plays amajor role in the treatment of arthritis symptoms and should be tried first, before more aggressive procedures such as surgery. While maintaining a healthy weight, exercise and a good diet help, surgical interventionmay eventually be needed. However, physical therapy has been shown to be an excellent way to prepare and recover after a total knee or hip replacement. It is very common for the muscles that support the knee, hip, and low back to become weakened from inactivity. Through targeted easy to do exercises, we help your muscles regain their strength, providing greater support to the joints, and reducing inflammation. Furthermore, by improving balance and coordination, especially to the knee and hip joints, the abnormal strain on the joints is relieved, and safety is improved to reduce risk of further injury. If you or a loved one suffers from arthritis, you have options. The first step is to contact one of our therapists today, and ask about ongoing physical therapy treatment to restore mobility, comfort and quality of life. See how we can help your joints feel better and move better!

You can find relief from your arthritis pain. Call us today at (208) 344-2525 or visit reboundptidaho.com. We can help you live your life again, pain-free!

OUR SERV I CES • ASTYM • Custom Orthotics • Electrical Stimulation • Ergonomic Training • Functional Manual Reaction • Functional Training/ AFS • Manual Therapy • Myofascial Release • Therapeutic Exercise • Ultrasound • Vestibular Therapy

THERAPEUTIC EXERCISE S E RV I C E SPOT L I GH T

• Therapeutic Exercise implements targeted activities that are aimed at relieving pain and restoring you to your optimum level of physical function. It can also be used as a way to prevent additional impairment or disability when facing certain physical risks. There are a wide variety of therapeutic exercises and each one has a unique purpose. T Y P E S O F E X E RC I S E • Therapeutic Exercise includes those that are area-specific and help our body’s other systems, as well as those that aid in restoring balance and coordination, muscle performance, range of motion, posture, and relaxation. Our physical therapist will design an individualized treatment plan just for you.

HEALTHY REC I PE BLACK BEAN CHICKEN BURRITOS

• 1 pound ground chicken • 1 green pepper, chopped • 1 sweet red pepper, chopped • 1 onion, chopped • 1 Tbsp canola oil • 1 jalapeno pepper, seeded and finely chopped • 2 garlic cloves, minced • 1 can black beans, rinsed and drained • 1 can (10 ounces) diced tomatoes and green chiles

• 1 cup fresh or frozen corn • 2 tsp chili powder • 1 tsp ground cumin • 1/2 tsp salt • 1/2 tsp paprika • 1/4 tsp pepper • 8 flour tortillas (8 inches) Optional Toppings: • Sour cream, shredded cheddar cheese, thinly sliced cabbage and fresh cilantro leaves

PAT I E N T S U C C E S S S P O T L I G H T

“As a sufferer of chronic back pain, including arthritis, my family physician recommended Tony for physical therapy to aid my daily impediment.

Hip Hikes While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side. Then return the pelvis/leg back to a leveled position. Repeat 3 times. EXERC I SE ESSENT I ALS USE THIS EXERCISE TO STRENGTHEN HIPS Tony is very knowledgeable, helpful and easy to work with. He always ensured the best therapy is applied. With consistent take home exercises, a variety of stretching, and more, I have overcome long standing back issues and am able to complete daily life activities without pain again. Thanks to Tony, I am also able to golf, hunt and resume other outdoor activities I enjoy. I highly recommend Tony!” - L. S.

Directions In a large nonstick skillet, cook chicken over medium- high heat 4-6 minutes until no longer pink, breaking into pieces; drain and remove from skillet. Saute peppers and onion in oil 2-4 minutes until lightly browned, crisp-tender. Add jalapeno pepper and garlic; saute 1 minute. Stir in beans, tomatoes, corn, seasonings and chicken. Bring to a boil. Reduce heat; simmer, uncovered, for about 5 minutes until liquid evaporates. Serve in tortillas, with additional toppings if desired. KEEPING YOUR HEALTH IN MIND Rebound Physical Therapy is committed to your health andwellbeing. Our Parkcenter andMeridian clinicswill continue to be open. As stated by the US Department of Homeland Security, physical therapists are “essential critical infrastructure workers.” We are taking every precaution and are meeting or exceeding the CDC’s guidelines for sanitation: Before and after every session, we are asking our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility. To do your part to prevent the spread of this contagious disease, we ask that if you are sick—please stay home. Additionally, if you have been exposed to someone who has a confirmed case of the virus, please notify us immediately, so we can take necessary steps. Thank you for your cooperation and ongoing support. These Tips Can Help You Stay Healthy: 1. Wash your hands. 2. Avoid touching your face with your hands. 3. Make a habit of 20-30 minutes of physical activity a day. 4. Maintain a nutri t ious diet heavy on fruits and vegetables. 5. Take essential vitamins such as Vitamin C, D, and B6. 6. Aim for 8-9 hours of sleep each night. 7. Don’t smoke. 8. Drink plenty of water. 9. Take time to stretch. 10. Take frequent breaks for breathing exercises. Inhale and exhale deeply. 11. Continue your home exercise program 2-3 times per week.

Exercises copyright of

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

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