Arthritis + PT How Physical Therapy can help solve your arthritis!

Summer Dieting Healthy nutrition tips for a healthy summer!

Healthy Recipe! Try this healhy, cool treat for hot days!

H OW T O S H A K E T H E A C H E !

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. Themost prevalent form of arthritis is osteoarthritis, which is caused by either injury or normal wear and tear.

· 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 progressive 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.

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 formof 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.

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 o v e r u s e , wear and tear, or injuries.

Arthritis can also be caused by:

Learn more by visiting our website at or schedule your consultation by calling us today!

ARTHRITIS + PHYSICAL THERAPY Physical Therapy Can Help Relieve Arthritis Pain

STAFF SPOTLIGHT Meet One Of Our Directors!


“My journey into Physical Therapy began in high school when I had to


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

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.

take my little brother to a family friend who owned and operated a Physical Therapy Clinic. As she questioned what I had been thinking of going into as a profession, I always answered, “Something in the medical field–Physical Therapy, perhaps.” Soon, I began working part- time at her clinic as a technician, learning more and more about the profession. After graduating high school, I was granted early enrollment and went straight into St. Edward’s University as a student athletic trainer per the recommendation of my guidance counselor. Getting my first real exposure to providing care and not just directing exercises or cleaning mats was all I needed to realize that I wanted to be an asset to people’s physical well-being. In 2002, I graduated from the Hilltop with my B.S. in Kinesiology, and attended The University of Texas SouthwesternMedical School for my formal Physical Therapy education. After graduating in 2004, I worked in various areas of Physical Therapy, from Home Health, to In-Patient Care. But, it was never enough. I realized that Out- Patient Manual Therapy was where I excelled the most. In 2014, I completed the Fellowship program through The Manual Therapy Institute, and am currently a Fellow in the American Academy of OrthopedicManual Physical Therapy. When not helping patients get better, I enjoy time with my wife Gladys, and our two children Sofia and Xiomara. I also enjoy sports of any kind, but you can most likely find me on many a golf course in, and around, Austin!

If you’re suffering from arthritis pain, call your Physical Therapist at Austin Manual Therapy Associates to schedule your appointment today or visit !



HIP ABDUCTION While lying on your side, slowly raise up your top leg up and to the side. Keep your knee straight and maintain your toes pointed forward the entire time. Use your bottom leg to stabilize your body. Repeat 6-10 times on both sides.

BRIDGING While lying on your back, raise your buttocks off the floor, keeping your core tight as shown. Hold for 2-3 seconds, then slowly lower your buttocks to the starting position. Repeat 6-10 times.

Visit to meet the other staff at Austin Manual Therapy!

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

Helpful Nutrition Tips for A HEALTHY SUMMER Kick off your summer with these dieting tips

5. SNACK AT WORK. Bring snacks to work and graze throughout the day. When you eat more often—five to six times per day—you’re far less likely to overeat andmore likely to stay energized. 6. HYDRATEOFTEN. The summer heatmakes youmore susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated. 7. RECOVER WITH A POST-WORKOUT SHAKE. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart the muscle-building process, help your body recover from training, and boost your energy levels. 8. PRE-PLAN YOUR MEALS. You plan your weekend getaways and activities for summer. Why not yourmeals?Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You’ll save money.

Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loaded with high-calorie pasta salads, chips, ice cream, cocktails and beers. Enjoy your warmweather favorites while keeping your nutrition in check with the tips below. 1. DRINK GREEN TEA INSTEAD OF SWEET TEA. Green tea has a natural component that helps speed up yourmetabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea. 2. SERVE SEAFOOD. Summer is the ideal time to get the freshest catch fromyour local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner. 3. DON’T SKIP BREAKFAST. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks yourmetabolism into high gear and provides energy for the day. 4. ENJOY SUMMER FRUITS AND VEGGIES. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including amix of in-season colorful veggies in your meals gives your body a nutrient kick.

HEALTHY RECIPE Skinny Orange Creamsicles

• 2 cups unsweetened Greek yogurt • 1 cup pineapple chunks INGREDIENTS

• 1 orange • 1-2 tsp. vanilla extract • 1 tbsp. honey

DIRECTIONS In a high-speed blender or food processor, combine all ingredients. Process until completely smooth. Pour into popsicle molds and freeze until solid. Try swapping the orange with different fruit. Serves 6.

*Blend in spinach for a boost of greens. for-a-healthy-summer.html

PATIENT SUCCESS What Our Patients Are Saying

“Thanks to Austin Manual Therapist Tommie Baugh for being amazing, professional, and knowledgeable! Our daughter is herself again! I highly recommend this group and trainer!”

- Erica H.

“Austin Manual Therapy Association and its staff are awesome. They’re kind and totally keep the focus on you and your recovery! My doctor couldn’t have recommended a better place! ”


- Kim F.

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