NATURAL WAYS TO RELIEVE ARTHRITIS PAIN
Do you find your knees or hips hurting after sitting for too long? Has bending or squatting, become difficult or even painful? This is a common complaint of people with knee or hip osteoarthritis. Did you know that the Centers for Disease Control (CDC) says that 1 out of every 2 people will have symptoms of knee osteoarthritis sometime before the age of 85? The incidence of osteoarthritis generally starts to increase after age 35 and decreases one’s ability to perform walking, bending and every day tasks. Osteoarthritis can occur for a variety of reasons: • Normal or abnormal wear and tear on joint cartilage • Injuries that damage cartilage and joints • Diseases that damage cartilage • Lack of joint support from poor muscle strength and tissue flexibility What is Osteoarthritis? Osteoarthritis describes the condition of abnormal wear and tear of cartilage from a joint surface causing bone on bone rubbing. This can be quite painful and occurs more in the knees, hips and ankles. This is due to the fact that these joints bear the weight of your body and have to endure an average of 3,000-6000 steps a day. That is over one million steps / bending and movements a year! Knee osteoarthritis pain is generally felt under the knee cap, but can travel up the thighordownyour lower leg.Thepadsbelowyourkneegenerallybecome thicker and more swollen. At times, your knee may even become slightly swollen or even red. Hip osteoarthritis pain is generally felt in the groin on one side or deep in the buttock. Pain may actually subside with walking, but become worse after prolonged or short time sitting then trying to get up and move again. Whatcanbedone? Mostpain iscausedbypoor jointmovementandweakness in the muscles around the joint.This causes instability to the joint and greater pressure on the cartilage causing more inflammation and pain. Physical therapy is the preferred method of treatment, because it discovers the abnormal movement in the joint and naturallycorrects it. Withhands-on therapy,specialstrengthening,stretching,and balanceexercises,kneeorhippaincanbe relieved,andbalancegreatly improved! HANDS-ONTHERAPY: Your physical therapist at ZPTcan mobilize your hips, lower spine,yourkneecaporknee jointandankle toenable the joints tomovemorenormally
and freely. The alignment of your body and its mobility are key to walking correctly and minimizing painful habits. Soft tissue massage may help with stretching and lengthening tight muscles that contribute to joint compression and pain. EXERCISE: “Motion is lotion” is the phrase we like to use to encourage movement in our arthritic patients. Not only strengthening specific muscle groups that become weakened with arthritic changes, but also of importance is simply moving and stretching through full motion – restoring flexibility and improving blood flow. Cartilage receives its nutrition from the movement and pressure of joint fluid, so the more you can exercise with movement, the better. A combination of weight bearing and non-weight bearing exercises are helpful, such as walking plus water aerobics or biking. We highly recommend seeking the help of our experts here at ZPT to set up an individual program that suits your particular needs. SUPPLEMENTS and NUTRITION: Avoid inflammatory foods such as high fat, fried foods, sodas, high sugar content and processed foods. Instead eat whole foods, whole grains, nuts and seeds, plenty of brightly colored vegetables and fruits, and healthy fats from avocado, olive and coconut. According to the Arthritis Foundation, therearestudies thatshowsomebenefit tousingglucosamineandchondroitin,which supports the cartilage. Find out if you are deficient in calcium or magnesium, which are minerals needed for muscles, bones and nerves. Supplements must be easily digested and absorbed to be helpful in our bodies. Investigate your sources and ask your healthcare provider for suggestions on brands if you require supplements. SLEEP: Sleep is a time for our body and brain to repair itself. It is important to get at least 6 to 8 hours of sleep to allow for repair and to avoid additional inflammation and weight gain. Ask your physical therapist to suggest various sleep positions to support your joints and allow rest without strain. CALLouroffice ifyouarenoticingany jointpain,balancedifficulties,orweakness around your joints. The sooner you address a problem, the quicker you have answers and RELIEF!!
Free Workshop on Saturday, September 22nd at 10:00 a.m. BACK by popular demand!
BACK PAIN & SCIATICA: Saturday, September 22nd at 10:00 a.m.
Do you have back pain when bending to put on socks and shoes? Do you have an ache into your buttocks or back of the leg when you stand for long periods of time or when lifting your child or grandchild? Is it more comfortable for you to lean on a shopping cart at the grocery store than to stand tall? Do you avoid going to events when you're not sure of the seating? If so, this workshop will help you sort out what is causing your pain, and what you can do to solve it! Get back to the things you love! This free workshop at ZPT is for those who have back pain issues, leg pain or pelvic pain and want to do something to take care of it without medication, injections or surgery. We will discuss the 3 main causes of lower back pain and sciatica and what to do differently for each type of issue. You will learn what the #1 biggest mistake people make when it comes to solving their back pain.
This workshop requires registration by calling 317.873.2033 or e-mailing our office at ZionsvillePT@gmail.com. Seating is limited. Register now!!
CALL TODAY! 317.873.2033
www.ZionsvillePT.com
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