Happy New Year FROM YOUR BAY STATE PHYSICAL THERAPY TEAM N E W S L E T T E R
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Millions of Americans deal with the aches and pains of arthritis on a daily basis. In fact, of the 40 million people in the United States who suffer from this class of diseases, one-third say that it limits their leisure activities and daily tasks. 25% also say they are in chronic, debilitating pain on a daily basis. While there are several medications on the market that limit pain, there are none that can treat the physical issue that is occurring within your joints. Fortunately, physical therapy can. If you are looking to find relief for your arthritis by treating it at the source – without the risks of side effects from harmful drugs – contact Bay State Physical Therapy today. Why Is Physical Therapy Better Than Medication? A common treatment for arthritis is medication, usually for pain manageability. Your physician may prescribe NSAID pain relievers, corticosteroids, antirheumatic drugs, or antibiotics for your arthritis treatment. However, they can also cause some unfavorable side effects, and in some cases they can be habit-forming. With NSAIDs, you run the risk INSIDE : • The Help You Need for Your Arthritis Pain • How Exercise & Physical Therapy Can Help FINALLY, THE HELP YOU NEED FOR YOUR ARTHRITIS PAI N WITHOUT THE NEED FOR HARMFUL DRUGS
• Healthy Recipe to Start the New Year • Relieve Pain in Minutes
of blood clots, heart attack, or stroke. With corticosteroids, you run the risk of cataracts, high blood sugar levels, and bone loss. Luckily, there is a much safer and healthier alternative to treating arthritis: physical therapy. A physical therapist’s main goal when treating arthritis is reducing stress on the joints, increasingstrength,andpreserving rangeofmotion.Somebenefits to working with a physical therapist include: • Stretching/exercise. Light exercises and stretching will help to increase range of motion in the affected areas. • ManualTherapy. Jointandsoft tissuemobilizationwillhelp to restore joint alignment and mobility with decreased pain. • Proper posture. Posture work will help to reduce stress on your joints. • Weight control. Your physical therapist will work with you to control your weight through exercise and diet. Controlling your weight helps to prevent added stress on weight-bearing joints. • Rest. Your therapist will also recommend a schedule for rest and sleep to complement your exercises. This helps the body to heal and will hopefully reduce your amount of arthritic inflammation and pain.
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Why Physical Therapy? While many people believe that the aches and pains of arthritis are best treated with sedentary activities and rest, that is not necessarily the case – exercise keeps the body limber and warms up muscles, which prevents stiffness that can become exacerbated by arthritis. Extended “rest” can also lead to muscle atrophy, or deterioration of muscle tissue. While arthritis generally affects the joints of the body, muscle loss increases stress on the joints, allows them to move in ways that are unhealthy and causes more pain. By doing gentle exercises under the discretion of your physical therapist, you can actually ease your arthritic aches and pains! Low-impact exercises also contain several benefits that are not necessarily associated with the painful symptoms of arthritis. For example, feelings of fatigue that are so common in arthritis patients can be greatly reduced by low impact exercise. After just 30 minutes of gentle physical activity, the brain is flooded by the feel-good hormones called endorphins that block pain, minimize any discomfort associated with exercise, and even create a feeling of euphoria. Furthermore, exercise increases flexibility in stiff joints and makes it easier to fall asleep and stay asleep at night. (Continued From Outside) FINALLY, THE HELP YOU NEED FOR YOUR ARTHRITIS PAIN
How Can I Get Started On Treatments? Every treatment regimen is different based on your body's needs and your particular type of arthritis. The best way to get started on a natural, safe, and healthy treatment through physical therapy is by calling and scheduling a consultation with one of our physical therapists today. Your physical therapist will examine your symptoms, severity of pain, and location of the arthritis, in order to determine the best individualized treatment plan for your specific needs. If you are living with arthritis, or you think you may be experiencing arthritic symptoms, don’t hesitate to contact Bay State Physical Therapy . We’ll get you feeling comfortable again in no time – without the need for pain management drugs!
ARTHRITIS: HOW EXERCISE & PHYSICAL THERAPY CAN HELP Written By: Vidhi Rabia, PT, MS of BSPT Randolph
• Improve pain-free range of motion and mobility • Get a good night's sleep • Control your weight • Enhance your quality of life • Improve your balance
• Improve flexibility • Reduce joint pain • Combat fatigue
Arthritis. Most people are familiar with this commonly used word and are aware that it can affect multiple joints. Now, what is arthritis? It is an inflammatory condition that affects the joints and tissues around the joint. There are several factors that make one more prone to arthritis. Often it is caused by one’s occupation where their daily motions place repetitivestress on the joint cartilage, such as squatting, kneeling or jumping. Previous injury to the joint, obesity, and a sedentary lifestyle are also factors that can contribute to arthritic changes. External factors such as: emotional stress, cold and rainy weather, environmental stressors, anxiety, and depression may also add to increased pain in arthritis. Now thatweknowwhatarthritismeans ingeneral terms, let’s talkaboutwhat measures we can take to cope with the pain in the arthritic joints. EXERCISE is a crucial tool for people with arthritis. Exercise helps to:
Physicaltherapy isafirst-lineoftreatmentforarthritistopromote improved mobility with less pain. It can address all of thesymptoms describedabove and overall help patients to lead a more healthy life. For more details and a specific joint-wise exercise program, do not hesitate to consult Bay State Physical Therapy. We can set up an appropriate evaluation and treatment, along with an at home program to get you on your way to a more active and pain-free life. References: 1. Causes of pain and tips for taking control Managing Your Pain arthritis.org. (n.d.). Retrieved from https:// www.arthritis.org/Documents/Toolkits/Better-Living-Toolkit/Managing-Your-Pain.pdf 2.Kidd,B.L.,Langford,R.M.,&Wodehouse,T. (2007).Arthritisandpain.Currentapproaches in the treatment ofarthriticpain.ArthritisResearch&Therapy,9(3),214.https://doi.org/10.1186/ar2147 3.Howdoexerciseandarthritisfit together? (2018).RetrievedfromMayoClinicwebsite:https://www.mayoclinic. org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971
• Promote improved healthy posture • Strengthen muscles for joint support
ARE YOU EXPERIENCING PAIN? SCHEDULE YOUR APPOINTMENT TODAY! CLICK HERE >
Patient Success Spotlight
After earning her Master’s of Science inPhysicalTherapy in2001, Beth immediatelystartedworking in acute rehab gaining an abundance of experience. She began post- graduate training inwomen’shealth PT in 2004 and led an incontinence program at the hospital. In 2006, she brought her passion andexperience to theBayState PT family. With19yearsofexperience, Beth manages the Women’s Health and Wellness Center for Bay State Physical Therapy located at 118 Long Pond Road in Plymouth, MA. Workingwithwomen inneedand in thespecialtyofpelvichealthallows Beth to provide compassionate, comprehensive, and high-quality care to her patients. When she is not treating and educatingherpatients,Bethenjoys life with her husband, two children, and the family cat. Beth finds time to run and is a particularly talented baker.
Colleen came to Bay State Physical Therapy - Waltham after a referral from her doctor to try a strengthening and pain management program to help with her osteoarthritis knee pain. Colleen’s initial plan of care consisted of easy, high repetition exercises to decrease her knee pain and swelling, as herkneewas relativelyeasy to aggravate. Once she demonstrated improved pain with daily activities and improved knee motion,
Bethwasbornand raised inCentral Massachusetts.Afterexperiencing her dad suffer a debilitating injury and undergo years of treatment, Beth was inspired to make healing othersher life’swork.Whilestudying Physical Therapy at Simmons University in Boston, Beth worked inOBGYNatanareahospitalwhere her passion for women’s health began. Beth Welch, MSPT
she progressed to hip and quad strengthening exercises to improve her knee stability and functional strength. Here is some of her feedback: “Bay State PT has been an exceptional experience. Bay State PT consists of a friendly, professional and knowledgeable staff from the front desk personnel to all of the therapists. Jack has been awesome! He was able to explain my injury better than my doctor. He individualized my program to find what best suited my needs. My knee is stronger than it has been because of his expertise and compassion to work with me. I would highly recommend Bay State PT and Jack to anyone needing physical therapy.” Relieve Pain in Minutes Try this movement if you're experiencing arthritis pain. Hip Hikes While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side. Then return the pelvis/ leg back to a leveled position. Use hand support to maintain balance, if necessary. Repeat 3 times. Strengthens Hips Exercisescopyrightof
Healthy Recipe to Start the New Year
Garlic Butter Meatballs with Zucchini Pasta
• 1 tsp Italian seasoning • 1/2 tsp crushed red chili pepper flakes • 3 tbsp butter • 4 medium zucchini, spiralized • lemon juice • salt (to taste) • black pepper (to taste)
• 1/2 lb ground turkey • 1/2 lb ground pork
• 1/2 cup shredded cheese • 1 crumbled bouillon cube • 1 tbsp hot sauce • 1 cup fresh chopped cilantro • 4 cloves garlic, grated + 2 cloves garlic, minced
TURKEY MEATBALLS: Combineground turkeyandpork,cheese,grat- ed garlic, Italian seasoning, bouillon cube, red chili pepper flakes, chopped cilantro and black pepper. Mix well to form medium balls. Arrange meat- balls on a plate and set aside. Melt 2 tbsp butter in a large skillet over medium-low heat. Cook meatballs for 8-10 min on all sides until cooked through. While cooking, baste meatballs in butter and juices. Remove and set aside. ZUCCHINI NOODLES: Melt remaining butter and add lemon juice, hot sauce, minced garlic, and red pepper flakes. Add zucchini noodles and cook for 3-4 min, stirring regularly, until done yet still crisp. Season with salt/pepper and garnish with cilantro. Add the meatballs back to the pan and reheat for about a minute. Serve the meatballs and zucchini noodles immediately with a lemon slice on the side.
Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing.Page 1 Page 2 Page 3 Page 4
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