SouthSherbrook_Relief for Low Back, Hip, & Knee Arthritis

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

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INSIDE: Find the Relief You Need • 6 Food Choices to Help Ease Your Arthritis Pain • Do What’s Good for the Heart • What Patients Are Saying

FIND THE RELIEF YOU NEED LOW BACK, HI P, & KNEE ARTHR I T I S

103-88 Sherbrook Street Winnipeg, MB R3C 2B3 Phone: (204) 774-9903 Fax: (204) 774-9927

Our Specialty Services: Massage Therapy, Fitness Centre, Physiotherapy, Athletic Therapy

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LOW BAC K , H I P, & KN E E A RT HR I T I S FIND THE RELIEF YOU NEED

However, by improving joint movement, muscle strength, balance and coordination, this cycle can be broken, reducing pain and inflammation. Arthritis & Physiotherapy Regardless of the cause of arthritis, physiotherapy plays a major role in the treatmentofarthritissymptomsandshouldbe 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, physiotherapy 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 physiotherapy treatment to restore mobility, comfort and quality of life. See how we can help your joints feel better and move better! Discover how our team of specialists can get you moving pain-free again! Call us today at 337-264-9856 or visit our website at bouletptandwellness.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 Discover how our team of specialists can get you moving pain-free again! Contact us today at (204) 774-9903 or visit us at southsherbrook.com to schedule an appointment.

races and sex can get it. It’s also the leading causeofongoingdisability.Themostprevalent 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 byoveruse, wear and tear,or injuries.Arthritis can also be caused by: • Infections, such as Lyme disease • An immunesystemdysfunction-rheumatoid arthritis • The inheritance of osteoarthritis • Anabnormalmetabolism,whichleadstogout For arthritis suffers, even simply walking can causepain inthe lowerback,hiporknee.Often, arthritis isadownwardspiralofprogresspain, limitingmovementandstrength,which in turn causes more inactivity and pain.

If you’re constantly facing lower back, hip or knee pain—you might be feeling arthritis. 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,

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6 FOOD CHOICES TO HELP EASE ARTHRITIS PAIN

1. Broccoli, Brussels sprouts and cabbage. These veggies are part of the cruciferous family, and they are full of a compound called sulforaphane, which helps slow cartilage damage in joints due to osteoarthritis. Try adding broccoli, Brussels sprouts, cabbage, kale or cauliflower to your salad or stir-fry. 2. Fattyfish. Fatty fish likesalmon,tuna,trout and mackerel are rich in omega-3 fatty acids, which help fight inflammation. Try adding fish to your diet a couple of times a week. If you’re notabigfanoffish,askyourdoctorabouttaking an omega-3 supplement.

3. Garlic. Garlic is a member of the allium family—which also includes onions and leeks. These itemscontainacompoundcalleddiallyl disulfide that may help with a number of diseases—including arthritis. 4. Tart cherries. Some people with arthritis havefoundrelieffromproductsmadefromtart cherries. The ingredient in cherries that helps with jointsymptoms isthesameonethatgives this fruit its red color—anthocyanin. 5. Turmeric. One of the best-researched inflammation fighters isn’t a food at all, but a

spice. Turmeric contains a compound called curcumin. The compound has been used for centuries in India to ward off inflammatory diseases. You’ll find this yellow spice in Indian cuisines—particularly curries. 6. Vitamin C. Antioxidants in vitamin C may slow the progression of OA. You can get vitamin C from strawberries, kiwi, pineapple, or cantaloupe. However, we warn you against taking supplements with much higher doses than65to85milligrams,because inlargedoses vitaminCcan increasetheriskofkidneystones.

DO WHAT ’S GOOD FOR THE HEART TIPS FOR HEART HEALTH 1. Aim for lucky number seven. Young and middle-aged adults who sleep 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who slept 9 hours or more. 2.Keepthepressureoff. Getyourbloodpressurecheckedevery3-5years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3.Movemore. Tokeep itsimple,youcanaim for30minutesaday,5days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. 4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats,whicharemainly found inmeatand full-fatdairyproducts. Choose leaner cuts and reduced-fat options.

5.Findout ifyouhavediabetes. Millions of people don’t know that they have this condition. That’s risky because over time, high blood sugar damages arteries and makes heart disease more likely. 6. Think beyond the scale. Ask your doctor if your weight is OK. If you have some pounds to lose, you’ll probably want to change your eating habits and be more active. 7. Ditch the cigarettes, real and electronic. Smoking and secondhand smoke are bad for your heart. E-cigarettes don’t contain the harmful chemicals in cigarette smoke but, they still do contain nicotine. 8. Clean up. Your heart works best when it runs on clean fuel. That means lotsofwhole,plant-based foods (like fruits,vegetables,nuts,and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies).

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Maximizing your range of motion throughout your hips, knees and back is important in minimizing the effects of osteoarthritis. Due to the structure of hips, make sure you have adequate range in all directions. This can be achieved by doing leg swings or hip pendulums, riding a bike or even doing body weight squats. For your back, try to have an adequate warm up prior to performing activities in the morning, such as shoveling. The cat camel exercise is a great way to get early motion through the spine. WHAT CAN HELP MY OSTEOARTHRITIS?

• Nutritional Counseling • Orthotics • Therapeutic Exercise • Ultrasound • Fitness Centre • 1:1 Personal Training • Boot Camps

• Physiotherapy • Athletic Therapy • Ergonomic Training • IASTM • Kinesio Taping • Laser Therapy • Manual Therapy • Massage Therapy • Myofasical Release

Want help in maximizing your range of motion? Call South Sherbrook today at (204) 774-9903 or visit our website at southsherbrook.com.

WHAT PATIENTS ARE SAYING

Keep up with your physiotherapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call South Sherbrook Therapy for an injury consultation. We will guide you so you can get back to the activities you love. HAS YOUR PA I N COME BACK? 1 2 3

Overthe lastseveralyears, Ihave been successfully treated for

lower back pain, tennis elbow, a sprained ankle and now, a hamstring issue. Jason and his team at South Sherbrook Therapy provide effective treatment that has gotten me back to being pain-free and active again. I have taken advantage of their athletic therapy, physiotherapy and massage therapy services. I highly recommend South Sherbrook Therapy.” - J. Y. via Google Reviews

EXERC I SE ESSENT I AL S USE THIS EXERCISE TO WARM-UP YOUR ENTIRE BODY

HOURS • MONDAY | 9AM-6PM • TUESDAY | 9AM-7PM

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Bent Knee Side Bridge While lying on your side and resting on your bent elbow, bend your knees to 90 degrees. Focusing on the bottom leg, push the outer portion of your bottom knee against the floor to raise your pelvis up off the floor. Hold for 3 seconds. Repeat.

• WEDNESDAY | 9AM-6PM • THURSDAY | 9AM-6:30PM • FRIDAY | 9AM-6PM • SATURDAY | 10AM-2PM Massage: currently only Tuesdays, Thursdays and alternating Saturdays

Always consult your physiotherapist or physician before starting exercises you are unsure of.

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