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.
October is fast approaching, and with it comes its share of official “national day” designations, including whimsical days like “National Pumpkin Seed Day.” But did you know that the entire month has been dedicated to National Physical Therapy Month? So, as the leaves are turning and you’re working on your jack-o-lanterns, take the time to learn more about the many benefits of physical therapy.
W W W. A B I L I T I E S A P W C . C O M
Relieving Low Back, Hip and Knee Arthritis Pain
I N S I D E How Physical Therapy Can Help Exercise & Mental Health Exercise Essentials
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Relieving Low Back, Hip and Knee Arthritis Pain
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 system dysfunction - rheumatoid arthritis · The inheritance of osteoarthritis · An abnormal metabolism, 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 at 804 529-5178 can get you moving pain-free again!
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.
Call Abilities Abound Physical Therapy to schedule your appointment today!
3. If further assessment is
1. Feel free to call us and ask to speak to your therapist.
2. Your therapist will tell you the possible causes of your pain as well as precautions you can take at home.
warranted, your therapist might recommend you come in for an appointment.
How Physical Therapy Can Help
Staff Spotlight Chantal McRae | DPT
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Dr. Chantal McRae is a Florida native, receiving her undergraduate degree in Communications and Marketing from the University of Central Florida in 2009. After graduating with her bachelor’s, she moved to Gainesville, Florida, and worked as a National Academy of Sports Medicine, Certified Personal Trainer (CPT), for over 5 years at Gainesville Health and Fitness. During her time as a personal trainer, she gained certifications in USAA Olympic Weightlifting, Kettlebell Level 1, and Tribe Team Training. During her free time, she trained for and competed in obstacle course racing. Currently, Chantal provides services to patients with urinary/ fecal incontinence, constipation, post-partum and pregnancy-related impairments including Diastasis Recti (DRA), pelvic girdle pain and SI joint dysfunction, breast CA mastectomy, dyspareunia, and cystocele/ rectocele prolapse to name a few. In her free time, she enjoys cooking, reading, being outdoors, and spending time with her two cats, Zeus and Paisley
Regardless of the cause of arthritis, physical therapy plays a major 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 intervention may 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! Go online or call us to schedule an appointment today.
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PITAYA SMOOTHIE BOWLS
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INGREDIENTS • ⅔ cup frozen pineapple chunks • 1 tablespoon light agave nectar • ⅛ teaspoon salt • 1 cup cubed fresh pink pitaya (dragon fruit), divided • ¼ cup chia seeds • ¼ cup sliced fresh strawberries • ¼ cup sliced banana • 2 tablespoons toasted unsweetened shredded coconut • 2 tablespoons toasted unsalted pistachios DIRECTIONS
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“Staff and facility is fantastic. Caring staff ensures therapy is geared to my specif ic needs and treats my problems. Staff is always positive and professional. Abilities Abound is a jewel in our Northern Neck, so grateful for their services. - Carol E.. Success Spotlight
Combine pineapple, agave, salt and ¾ cup pitaya in a blender; puree until smooth, about 30 seconds. Stir in chia. Transfer to two bowls; chill for 15 minutes. Top each bowl with strawberries, banana, coconut, pistachios and the remaining ¼ cup pitaya.
Exercise Essentials
Exercise & Mental Health
• Exercise and depression. Maintaining an exercise schedule can prevent you from relapsing. It promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression. • Exercise and anxiety. Anything that gets you moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out. By adding this mindfulness element—really focusing on your body and how it feels as you exercise—you’ll not only improve your physical condition faster, but you may also be able to interrupt the flow of constant worries running through your head. • Exercise and ADHD. Exercising regularly is one of the easiest and most effective ways to reduce the symptoms of ADHD and improve concentration, motivation, memory, and mood. Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels— all of which affect focus and attention. • Exercise and PTSD and trauma. Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma. Instead of thinking about other things, pay close attention to the physical sensations in your joints and muscles, even your insides as your body moves. Exercises that involve cross movement and that engage both arms and legs—such as walking (especially in sand), running, swimming, weight training, or dancing—are some of your best choices. • Outdoor activities like hiking, sailing, mountain biking, rock climbing, whitewater rafting, and skiing (downhill and cross-country) have also been shown to reduce the symptoms of PTSD. When you’re under the cloud of an emotional disorder and haven’t exercised for a long time, setting yourself extravagant goals like completing a marathon or working out for an hour every morning will only leave you more despondent if you fall short. Better to set yourself achievable goals and build up from there.
BIRD DOG 4-POINT ARM & LEG RAISE (Strengthens Back Muscles)
Begin by placing your knees and hands on the floor, with your hips and shoulders at a 90° angle. While keeping stable and engaging your core muscles, lift one arm and an opposite leg straight out toward the horizon, with your thumb pointed to the ceiling. Place both arm and leg back down to starting position. Perform 10 repetitions and then repeat this exercise with the opposite arm and leg. To build stability, this exercise can first be performed using only the arm or leg, and the opposing arm or leg can be added once ready for progression.
Exercises copyright of www.simpleset.net
Featured Service
LaserTherapy
Laser therapy is a treatment offered at Abilities Abound Physical Therapy and Wellness Center for its safe, effective, and non-invasive way to treat pain and aid in the recovery of many conditions. Laser treatments work by releasing photons into the tissues surrounding the affected area that is being treated. These photons help in relieving pain, energizing cells, and increasing circulation to the injured area.
Types of massages we offer: • Deep Tissue • Swedish • Hot Stone • Prenatal Massage
• Sports Massage • Chair Massage • Aromatherapy • Reflexology
Have pain that won’t go away? We want to help! Call us today at (804) 529-5178 or visit www.abilitiesapwc.com
Call for pricing information or email us at wellness@abilitiesapt.com
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