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.
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Relieving Low Back, Hip and Knee Arthritis Pain .
Exercise Essentials Try these exercises to relieve your neck pain!
Helpful Nutrition Tips Follow these easy tips for a healthy summer!
M illenniuM P hysical T heraPy
DISCOVER YOUR PAIN-FREE LIFE
Relieving Low Back, Hip and Knee Arthritis Pain 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.
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 Millennium Physical Therapy can get you moving pain-free again! If you’re suffering from neck pain, call your Physical Therapist at Millennium Physical Therapy to schedule your appointment today!
Learn more by visiting our website at trymillenniumpt.com or schedule your consultation by calling us today!
ARTHRITIS AND PHYSICAL THERAPY
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. If you’re suffering from arthritis pain, call your Physical Therapist at Millennium Physical Therapy to schedule your appointment today!
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.
Sources https://www.arthritis.org/about-arthritis/understanding-arthritis/what-is-arthritis.php https://www.arthritis.org/about-arthritis/where-it-hurts/back-pain/causes/back-arthritis.php https://www.arthritis-health.com/blog/7-core-exercises-relieve-back-and-hip-arthritis-pain https://www.arthritis-health.com/blog/4-types-arthritis-cause-sacroiliac-joint-pain
EXERCISE ESSENTIALS
TRY THESE EXERCISES TO RELIEVE ARTHRITIS PAIN AT HOME!
SACRAL STRETCH Squat deep. Keep your knees behind your toes. Use elbows to push knees wide. Hold for 30 seconds and repeat as needed.
WALKING LUNGE Start by standing with feet shoulder-width-apart. Next, take a step forward and allow your front knee to bend. Your back kneemay bend as well. Then, return to original position, or you may walk and take a step forward and repeat with the other leg. Keep your pelvis level and straight the entire time. Your front knee should bend in line with the 2nd toe andnot pass the front of the foot. Repeat 10 times on each leg.
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STAYING MOTIVATED TO EAT HEALTHY!
NO REFERRAL? NO PROBLEM! DIRECT ACCESS TO PHYSICAL THERAPY
1. Set small, measurable goals that will help you get to your overall large goal. 2. Keep a food and exercise journal. This is extremely helpful to track how much you’re eating – sometimes you don’t realize howmany small bites here and there add up. You can do a hand- written journal or go digital and log your food/fitness from the computer or your smartphone. 3. Keep processed junk food out of your diet by adding in nutritious whole foods. 4. Skip the pantry and head to the fridge. No one really keeps a lot of processed foods in their fridge because they’re usually self-stable. When looking for an afternoon snack, stick with something from the fridge (non-fat greek yogurt, fruit, veggies with hummus, edamame, etc.) 5. Trynewfoods. Eating the samemeal every night can get old. Look for new healthy recipes online, in cookbooks or magazines so you don’t get bored with eating healthy.
6. Eat something every 2-3 hours. This keeps your metabolism running and also makes sure you don’t overeat after work. 7. Keepnutritious foodsonhandand ready to eat. Preparation is the key to eating healthy! Having fresh vegetables and fruits, lean protein, healthy fats and smart carbs each week is super helpful for staying on track. Source: https://www.eatingbirdfood.com/14-tips-getting- and-staying-motivated-to-eat-healthy/
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Did you know we can see you for PTwith or without a doctor or other healthcare provider’s referral? One of our physical therapists will evaluate you, and customize a treatment plan to reduce your pain and get you moving better. Refer yourself or someone you care about!
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HEALTHY RECIPE
VEGAN CHICKEN SALAD
Ingredients • 1 c chickpeas, drained, rinsed and lightly mashed • 8 oz seitan finely diced • 1/2 c sliced roasted almonds • 1 c diced celery
• 1/3 c chopped fresh dill • 1/4 c chopped scallions • 1 garlic clove, minced • 1/4 c vegan mayo • 2 tbsp red wine vinegar • Salt and pepper to taste
Directions Place the chickpeas into a medium bowl and roughly mash them with a fork or potato masher. Add the remaining ingredients and stir until fully mixed. Taste-test and adjust any seasonings to your liking. Chill or serve immediately.
Source: https://www.connoisseurusveg.com/seitan-chickpea-salad-with-dill-and-almonds/
Learn more by visiting our website at trymillenniumpt.com or schedule your consultation by calling us today!
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