HEALTH &WELLNESS The Newsletter About Your Health And Caring For Your Body
INSIDE Solutions For Arthritis Pain • Healthy Grilling For Arthritis Sufferers Free 15 Minute Consultation • Exercise Essentials GETTING HELP FOR ARTHRITIS PAIN
HEALTH &WELLNESS The Newsletter About Your Health And Caring For Your Body
GETTING HELP FOR ARTHRITIS PAIN
Anti-Inflammation & Arthritis One leading form of arthritis treatment is with the use of anti-inflammatory medication. Certain types of arthritis developasaresultofabuild-upof inflammation inthebody. Specifically,thetendonsand ligamentsbecome inflamedas aresultofan internalattackfromthe immunesystem,which istypicallytriggeredbysomecombinationofenvironmental factors.Avoidingcertainfoodsandmovementscanreduce inflammation,and thereby reducepain. Physical Therapy and Arthritis Physicaltherapy ishighlyrecommendedforthetreatment of arthritis because it can strengthen and support the joints throughguidedpracticeofmovementandstrength buildingexercises.Typically,thebestactivitiesforarthritis pain are low-impact activities. Working with a physical therapist is thebestway toensure thatyouarepracticing the best techniques for overcoming your discomfort. There isa long listofhomeremedies thataresaid tohelp with arthritis pain as well, and there is some credibility to some of these concepts. For example, losing weight, exercising regularly, and making some dietary changes suchasreducingcaffeineandsugarconsumptionaresaid to help alleviate pain associated with arthritis. However, before you start making any changes to your lifestyle, it is best to consult with a physical therapist. Contactyourphysicaltherapistbycalling801.293.8888 to learn more about how you can take steps to start improving your posture today.
When you experience an injury, dealing with the pain that comes as part of the aftermath is expected. While painful,mostof the timewhen recovering froman injury you can find comfort in the knowledge that the pain is temporary. As your body heals, as you go through the motionsofbuildingyourmusclemassbackand improving flexibilitywithphysical therapy,youknow that in timeyou will feel like yourself again. This knowledge gives you something towork towards,andhelps thepain feelmore manageable—evenwhen it is intense,andnever-fleeting. Arthritis pain is different. Arthritis doesn’t develop as a result of an injury, but instead develops over time as a result of chronic use, or even as a result of genetic disposition. This can make dealing with the pain of arthritis even more difficult to cope with, as it begs the question: if the pain is coming from inside the joint, is there anything I can actually do about it? Understanding Arthritis Pain Osteoarthritis is the most common chronic condition to affect the joints. Almost 30 million adults in the United States struggle with the condition, and while it can influenceanyoneofanyage, itmost frequentlydevelops among thosewhoaremostprone tooveruse—thosewho are over the age of 65. Arthritisoccurswhenthere isabreakdownofthecartilage thatcovers theendsof thebones.Thiscartilage iswhat allows the joints in theelbows,ankles,kneesandhips to move with freedom. Without cartilage, the bones would
rubagainstoneanotherwitheachmovement,andwould cause extreme pain. As the cartilage breaks down, so, typically, does the bone, and as the shape of the joint changes itbecomesevenmoredifficult for it to function smoothly.Furthermore,the ligamentsandtendonsaround the joint will often stiffen, and the muscles surrounding the joint will weaken, making it altogether more difficult and painful to move. Whilearthritispaintypicallydevelopsgradually,therealization of what you are dealing with can still come as a shock. In some circumstances the pain will appear more abruptly, especially when the pain develops in association with a change inweatherorotherenvironmentalcircumstance. Overcoming Arthritis Pain Turning toover thecounterpainmedications tocopewith arthritispain is ineffectiveasa long-termsolution.While some of the medications may provide temporary relief, theywillnothelpyouovercomethepainforgood.Physical therapy,on theotherhand,canprovideactual relief from arthritisbyhelpingtorebuildstrength inthe jointsthrough targeted movements and flexibility exercises. There is a lot of current research trying to understand whatpreciselycausesarthritis todevelop insomepeople, and not in others. Everyone uses their joints every day, and while it makes sense that so much pressure would cause pain to develop over time, it doesn’t explain why the pain develops when and where it does, and why it happens to some people and not to others.
E X E R C I S E E S S EN T I A L S
Try this exercise to keep your body strong and flexible.
Runner’s Step Stand in front of a box or step that is below the level of the knee. Step up onto the box and bring the opposite leg up towards your chest. Lower your leg down in a controlled manner. Repeat 6-10 times, alternating legs.
MEXICAN STUFFED SWEET POTATOES
• 1/2 cup cooked quinoa • 1 cup black beans, drained & rinsed • 1 tbsp chili powder • 1 tsp cumin • 1/2 tsp smoked paprika • Sea salt to taste For Garnish • 1 avocado mashed • Tahini • Hot sauce • Chopped cilantro
INGREDIENTS • 2 large sweet potatoes • 1 tbsp olive oil
• 1/4 cup chopped red onion • 1/4 cup chopped bell pepper • 1/2 cup frozen corn
Directions Preheat theoven to400ºF.Placesweetpotatoesonabakingsheetandprickwith a fork. Place in the oven and bake for 40 minutes. Meanwhile, heat the oil in a large skillet. Add the onion and pepper and saute until tender, about 5 minutes. Add corn, quinoa, black beans and spices and cook 2 - 3 more minutes. When sweetpotatoesare fork tender, remove fromovenand let rest for5minutes.Slice in half and place each half on a plate. Top with quinoa mixture, avocado and a drizzle of both tahini and hot sauce. Finish with a sprinkle of cilantro and enjoy!
Healthy Grilling For Arthritis Sufferers Areyou looking forward towarmerweatherand funcookouts?Whilemostpeople 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 missingouton the funand food thatmake familycookoutsenjoyable.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. 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.
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 themostconcentratedanti-inflammatorycompounds inoliveoil,dampens the body’s inflammatoryprocessand reducespainsensitivitywithapharmacological action similar to ibuprofen. Herb Salmon. 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.
PAT I E N T S U C C E S S S P O T L I GH T
C O U P O N C ORN E R
FREE 15 Minute Consultation
“Over the last 10 years I have been treated at Balanced Body Physical Therapy for rotator cuff repairs on both shoulders, for total knee replacements, on both knees, left hand and finger injury, and low back L4 S1 grade 2 spondylolisthesis. I have had very positive experiences with all of these conditions. I still use the homeexerciseprogramsdailyandhavebeenable toavoidbackandhandsurgery by doing so. Thanks, Dallen and staff for the great outcomes!” - Craig M. “I have been able to avoid back and hand surgery!” Start getting results like these by calling 801.293.8888 scheduling your consultation today at Balanced Body PT!
(801) 293-8888 CALL TO SCHEDULE TODAY!
4465 South 900 East, Suite 250 Salt Lake City, Utah 84124
Offer valid for the first 20 people to schedule. Expires 4-30-19.
DON’T LET BACK PAIN STOP YOU
IF YOU’RE SUFFERING FROM LOW BACK PAIN, THEN WE’VE GOT A WORKSHOP FOR YOU!
IS LOW BACK PAIN KEEPING YOU DOWN?
LOW BACK PA I N WORKSHOP
SATURDAY, APR I L 20 11:00 AM AT BA L ANC E D BODY P T
Balanced Body Physical Therapy will be hosting a FREE Workshop open to all clients and guests! Discover the possible culprits of low back pain and the proper approaches to these causes. Explore exercises and techniques to relieve low back pain and strengthen muscles to avoid further injury. The key to your pain-free life could start here! For more information or to reserve your spot for this event, call 801.293.8888 .
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