Innovative Newsletter by Innovative Physical Therapy Solutions
Innovative Newsletter NATURAL WAYS TO RELIEVE ARTHRITIS PAIN Do you find your knees or hips hurting after sitting for too long? Has bending or squatting, become difficult or even painful? This is a common complaint of people with knee or hip osteoarthritis. (continued inside)
Cheryl Howard PT, DPT, Cert. MDT Owner
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Innovative Newsletter
NATURAL WAYS TO RELIEVE ARTHRITIS PAIN
INSIDE:
5 Ways to Naturally Relieve Arthritis Pain
Exercise To Help With Pain
Innovative Practice News
to endure an average of 3,000-6000 steps a day. That is over one million steps / bending and movements a year! Knee osteoarthritis pain is generally felt under the knee cap, but can travel up the thigh or down your lower leg.The pads below your knee generally become thicker and more swollen. At times, your knee may even become slightly swollen or even red. Hip osteoarthritis pain is generally felt in the groin on one side or deep in the buttock. Pain may actually feel better with walking, but become worse after sitting for a fewminutes, then trying to move again. What can be done? Most pain is caused by poor joint movement and strength of the muscles around the joint. This causes instability to the joint and greater pressure on the cartilage causing more inflammation and pain. Physical therapy is the preferred method of treatment, because it discovers the abnormal movement in the joint and naturally corrects it. With hands-on therapy, special strengthening and balance exercises, knee or hip pain can typically be completely relieved. For more information on natural ways to relieve arthritis pain, call us today!
(continued from outside) Did you know that the Centers for Disease Control (CDC) says that 1 out of every 2 people will have symptoms of knee osteoarthritis sometime before the age of 85? The incidence of osteoarthritis generally starts to increase after age 35 and decreases one’s ability to perform walking, bending and every day tasks. Osteoarthritis can occur for a variety of reasons: • Normal or abnormal wear and tear on joint cartilage • Injuries that damage cartilage and joints • Diseases that damage cartilage • Lack of joint support from poor muscle strength and tissue flexibility What is Osteoarthritis? Osteoarthritis describes the condition of abnormal wear and tear of cartilage from a joint surface causing bone on bone rubbing. This can be quite painful and occurs more in the knees, hips and ankles.This is due to the fact that these joints bear the weight of your body and have
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5 WAYS TO NATURALLY RELIEVE ARTHRITIS PAIN
1. Exercise This is essential for people suffering from arthritis. It is vital to strengthen muscles, increase flexibility and improve blood flow. Cartilage actually receives its nutrition from joint fluid, so the more you can exercise the better. It is also important to mix between weight bearing and non- weight bearing exercises, such as aquatic exercises or bicycling. A balance between aerobic and strengthening exercises is highly recommended. It is highly recommended that you see a physical therapist first before starting an arthritis exercise regime. Our physical therapists are medical specialists in selecting the right exercises for individuals with arthritis and can teach you how to protect your joints.
your body. Having enough calciumandmagnesium,builds strongbonesand reduces irritatednerveendings,decreasingpain. Ifpossible,findsupplements that are in powder form that can be easily digested and help your body’s intake of these essential minerals. 5. Sleep Sleep is a time for our body and brain to repair itself. It is important to make sure you are getting enough sleep. 7-8 hours at least to allow your body to repair and decrease pain. When you are tired, your body does not function as well, increasing the inflammatory response and reduces your pain threshold. Physical therapy is one of the best ways to improve your arthritis pain. We help you by reducing pain and inflammation in your joints, then increase your strength and flexibility so your joints are healthier. Call us today for more information on our Arthritis Program and discover how you can live life pain free!
2.Vitamins AccordingtotheArthritisFoundation, there are a mix of studies showing some benefits to using glucosomine and chondroitin. Glucosomine is naturally made in the body and helps support the cartilage by retaining water and preventing wear. Additional supplements may help. Some studies show that glucosomine may slow down joint damage.
3.Avoid InflammatoryFoods Therearefoodsthat increasethebody’snatural inflammationresponse.Arthritis isaconditionof jointsthatbecome inflamed. Therefore, by avoiding foods with high fat, fried foods, sodas, high sugar content and processed foods, you help to naturally relieve the inflammation in your body. This helps a number of other systems in your body too. 4. Calcium and Magnesium Many people are deficient in calcium and magnesium. These are vital minerals needed for hundreds of processes in
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Patient Spotlights
Healthy Recipe
Mexican Cauliflower Rice Skillet
“They are kind and do wonderful treatment.” “I am very pleased with the employees.They are kind and do wonderful treatment. They make sure you do your exercises. I would come here again if needed. Thank you!” - Linda C. “I have been able to exceed the doctors expectations...” “With the stretching that was done after the warm up and then working my shoulder, I have been able to exceed the doctors expectations of use and I thank the doctor for his best work and my therapist for teaching me how to make my shoulder feel like the other one.” - Bradley C. “...back feeling better and being more active. Thank you!” “I am amazed at the progress I’ve made with my pain. I started with constant back pain and have improved immensely due to the fine instruction and exercises given by the therapists, who were always positive, personal and professional. My time in therapy has been a satisfactory experience and has gotten me back feeling better and being more active. Thank you!” - Edwin T.
• 1 lb ground beef • 1/4 medium onion diced
• 1/2 red pepper diced • 3 tbsp taco seasoning • 1 cup diced tomatoes • 12 ounces cauliflower rice • 1/2 cup chicken broth • 1 1/2 cups shredded Cheddar cheese or Mexican Blend
In a large skillet over medium heat, brown the ground beef until almost cooked through (just a little pink). Add the onion and pepper and continue to cook until no longer pink. Stir in the taco seasoning. Add the tomatoes and cauliflower rice and stir to combine. Stir in the broth and bring to a simmer. Reduce the heat to medium low and cook until the cauliflower rice begins to soften (8 to 10 minutes for frozen). Sprinkle the skillet with the cheese and cover. Let cook until the cheese is melted, 3 or 4 minutes. Remove from heat and top with your favorite toppings like sour cream, avocado, and chopped cilantro.
Exercise To Help With Pain: Try this simple exercise to help you feel better... Share this with a friend or family member to help keep them healthy too! QUAD STRETCH PRONE Lie on stomach. Hold ankle with same side hand. Gently pull ankle toward the buttock. You should feel a stretch in the front of your thigh. Hold for 10 seconds then repeat 4 times on both sides.
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Exercisescopyrightof
Stretches Quad Muscles
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Practice News
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