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CAMPUS COMMONS
WORLD PT DAY 2023: OSTEOARTHRITIS Arthritis is a very common issue we see in our practice, and unfortunately, the prevailing thought surrounding arthritis is that not much can be done to treat it. But that couldn’t be further from the truth! Arthritis occurs when inflammation surrounds the joint. Physical therapy cannot repair the degenerative damage arthritis has already done to the joint, but it can stop further damage from occurring, limit or eliminate pain, and provide a patient with greater mobility in that joint. At our clinic, we do a number of things to treat arthritis. First, we provide therapeutic care designed to strengthen the muscles around the joints, limiting the scope of damage arthritis can cause. We also provide pain relief options that don’t involve medication. Then, we look at a patient’s lifestyle and help them modify activities to be more joint friendly. For example, someone who enjoys exercise may need to switch to biking or swimming to protect their joints. Finally, we also offer laser therapy (learn more about this inside the newsletter!) to stimulate continued pain relief. Arthritis and back pain share one thing: They are some of the most common pain ailments Americans face. The good news is that physical therapy can provide effective, natural healing to ensure patients continue to live full, happy lives. And the best part is that everyone has it within themselves to do this.
TAKE CONTROL OF YOUR BACK PAIN PHYSICAL THERAPY IS THE KEY TO AN FULL AND ACTIVE LIFE
Not many people get to experience what physical therapists see on a daily basis. Like other medical professionals, we provide medical expertise to promote healing, but in physical therapy, we get to see patients heal themselves . We provide treatment plans, encouragement, and routines, but it’s the patients who push themselves beyond what’s comfortable to create stronger muscles and joints in order to heal. It’s a powerful transformation. On Sept. 8, 2024, we will celebrate these transformations for World Physical Therapy Day (World PT Day). Each year, physical therapists use this holiday to educate the public about the benefits of physical therapy. Each year also has a theme, which is meant to showcase the specific ways this industry can make a lasting impression on health. In honor of World PT Day, I want to highlight this year’s theme, as well as the theme for 2023. Each of these topics encompasses a large part of the treatment we provide at our clinic, and there’s no
better time to ensure this kind of pain isn’t taking over your life — or the lives of those you love.
WORLD PT DAY 2024: LOW BACK PAIN This year’s theme is low back pain. This is a pressing topic in our society, which is plagued by frequent sitting — a common cause of low back pain. Think about it: Many of us sit when we eat, drive to work, watch TV, work on our hobbies, meet with friends, etc. The list goes on and on! Furthermore, low back pain can be the result of seemingly innocuous movements, like sleeping in a strange position, lifting something incorrectly, or playing with the grandkids. Treating low back pain can help prevent further pain and issues in the future. Our focus in physical therapy is to strengthen the muscles surrounding the spine to provide better support and mobility. Patients should also incorporate more gentle movement in their routines, such as walking or swimming, to continue promoting this mobility.
We provide the expertise, and you take control of your life again.
P.S.: Experiencing joint pain? Learn more about laser therapy and joint-friendly activities on the inside of this newsletter.
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REVEAL RADIANT SKIN WITH EXFOLIATION
Minimize Pores, Blemishes, and Uneven Skin Tone
CHOOSING YOUR CHEMICAL EXFOLIANT The right type of chemical exfoliant depends on your skin’s needs:
Exfoliation is like giving your skin a mini spa day right at home! But first, you need to know the how and why of proper exfoliation to transform your skincare routine and achieve the smooth, glowing complexion we all crave. REASONS TO EXFOLIATE Think of your skin as a constantly renewing canvas. Old skin cells make way for the new, but sometimes they need a little nudge. That’s where exfoliation comes in. It helps remove dead skin cells that clog pores and cause dullness, paving the way for fresher, brighter skin to surface. Not only does this process smooth your skin’s texture, but it also enhances the effectiveness of the skincare products you apply afterward, allowing them to sink in deeper and work better. HOW TO EXFOLIATE THE RIGHT WAY Exfoliation comes in two primary forms: physical and chemical . Physical exfoliants use small grains or tools to scrub dead cells manually. Chemical exfoliants employ acids to dissolve these cells. While both methods are effective, chemical exfoliation is gentler on the skin, as it doesn’t involve scrubbing, which can sometimes be too harsh, especially for sensitive skin.
• For large pores and blemishes: Salicylic acid is your go-to. It’s a type of beta hydroxy acid (BHA) that exfoliates the surface and penetrates pores to remove oil buildup, making it perfect for those with oily skin or acne. • For fine lines and uneven skin tone: Alpha hydroxy acids (AHAs) like glycolic or lactic acid are ideal. These water-soluble acids work on the surface to dissolve the bonds between old skin cells, revealing brighter and more even-toned skin underneath. BEST PRACTICES FOR BEST RESULTS If you’re using exfoliating acids like AHAs or BHAs, a rule of thumb is to start slowly — about twice a week — and always follow up with sunscreen during the day. These acids can make your skin more sensitive to the sun, increasing your risk of sunburn. Regular exfoliation can work wonders, revealing youthful, radiant skin that feels as good as it looks. Whether you opt for a scrub or a chemical exfoliant, remember that consistency is critical. Don’t overdo it, and always listen to your skin’s needs!
The Power of Light HOW LIGHTFORCE™ LASER THERAPY CAN ACCELERATE YOUR RECOVERY
www.campuscommonsphysicaltherapy.com 2 As a patient at Campus Commons Physical Therapy, you’re no stranger to the various treatments and modalities — from hands-on manual therapy to targeted exercises — used to help you heal. The dedicated team here is committed to getting you back to your best self. But did you know that pain relief and tissue repair could be as simple as exposing the affected area to a beam of therapeutic light? LightForce™ is a revolutionary laser therapy that uses concentrated light energy to stimulate your body’s natural healing processes. By applying specific wavelengths of light to injured or inflamed tissues, this treatment can reduce pain, decrease swelling, and accelerate tissue repair — all without the need for drugs or surgery. HOW DOES IT WORK? The science behind LightForce™ laser therapy is rooted in a process called photobiomodulation. When the targeted
tissues absorb the light energy, it triggers a cascade of physiological changes at the cellular level. This includes increased circulation, enhanced cellular metabolism, and the release of anti-inflammatory compounds. The result? Accelerated healing, reduced pain, and improved function. BENEFITS OF LIGHTFORCE™ THERAPY Whether you’re recovering from an acute injury or managing a chronic musculoskeletal condition, LightForce™ laser therapy can provide a wide range of benefits, including:
of motion and be able to participate more fully in your rehabilitation program. Convenience: Treatments are quick, painless, and require no recovery time, allowing you to get back to your daily activities without interruption.
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If you’re ready to take your recovery to the next level, ask your physical therapist about incorporating LightForce™ laser therapy into your treatment plan. With its proven efficacy and long-lasting results, this cutting-edge modality could be the key to unlocking your full potential and getting you back to the activities you love. Schedule your appointment today and let the power of light guide you on your journey to wellness.
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Pain relief: The light energy helps to block pain signals and reduce inflammation, providing immediate and lasting relief. Faster healing: By stimulating the body’s natural healing processes, LightForce™ can help injured tissues repair more quickly. Improved mobility: As pain and inflammation subside, you’ll regain range
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JOINT-FRIENDLY EATING
REVAMP YOUR DIET TO MANAGE ARTHRITIS SYMPTOMS
CUT BACK ON INFLAMMATORY FOODS Just as there are anti-inflammatory foods, some foods can also promote inflammation. Processed meats, fried foods, refined carbs, and sugary treats tend to be high in inflammatory compounds. Try to limit your intake of these items as much as possible. When you do indulge, pair them with plenty of anti-inflammatory foods to help offset the negative effects.
If you suffer from arthritis or chronic inflammation, you know how debilitating the pain and stiffness can be. While medication can help manage symptoms, many people are looking to make dietary changes that can provide natural relief. The good news is that several foods and nutrients have been shown to help reduce inflammation in the body. EMBRACE ANTI-INFLAMMATORY FOODS One of the most important dietary changes you can make is to focus on anti-inflammatory foods. Foods like fatty fish, nuts, seeds, olive oil,
STAY HYDRATED
Proper hydration is essential for joint and muscle health. Dehydration can actually increase inflammation, so be sure to drink plenty of water throughout the day. Aim for at least eight cups (64 ounces) of water per day, and more if you’re active or live in a hot climate.
and avocados are rich in omega-3 fatty acids, which have potent anti-inflammatory properties. Try to incorporate these foods into your diet several times per week. For example, you could have salmon for dinner one night and add walnuts to your salad another day. INCREASE YOUR ANTIOXIDANT INTAKE Antioxidants are also key for reducing inflammation. Colorful fruits and vegetables like berries, leafy greens, peppers, and tomatoes are brimming with beneficial antioxidants. Aim to “eat the rainbow” by filling your plate with a variety of produce in different hues. You can also get antioxidants from green tea, turmeric, and dark chocolate in moderation.
While making dietary changes can take some effort, the payoff of reduced pain and improved mobility is well worth it. Start by gradually incorporating more anti-inflammatory foods into your routine and cutting back on processed and sugary items. With a little experimentation, you can find a nutritious eating plan that works for you and your arthritis. Your joints will thank you!
TAKE A BREAK
Delicious Chickpea Curry
Packed with protein and fiber, this chickpea curry is a flavorful, plant-based option perfect for any diet.
INGREDIENTS • 2 tbsp olive oil • 1 onion, diced •
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1 tsp ground turmeric
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1 15-oz can chickpeas, drained and rinsed
2 garlic cloves, minced
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1 14-oz can diced tomatoes
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2 tbsp curry powder
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1 cup low-sodium vegetable broth
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1 tsp ground cumin
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Salt and pepper, to taste
DIRECTIONS 1. In a large pot over medium heat, add the olive oil.
2. Add the onion and garlic and cook until softened, about 5 minutes. 3. Add the curry powder, cumin, and turmeric and stir to combine. 4. Add the chickpeas, tomatoes, and vegetable broth and bring to a simmer. 5. Reduce the heat to low and simmer for 20 minutes, stirring occasionally. 6. Season with salt and pepper to taste.
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916-927-1333 www.campuscommonsphysicaltherapy.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
425 University Ave. #140 Sacramento, CA 95757
INSIDE
THIS ISSUE
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Do You Have This Kind of Pain?
Choose the Right Exfoliant for Clearer, Smoother Skin
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Harness the Healing Power of Light
Soothe Arthritis Pain With These Powerful Foods
Delicious Chickpea Curry
Discover Fun Ways Couples Can Stay Fit Together
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A Y I N G A C
HEALTHY DATE NIGHTS Rethink your date night by planning fun and beneficial activities for your health. Skip the movie and popcorn and go for a hike, rent bikes, explore a new part of town, or take a dance class together.
Living a healthy lifestyle doesn’t have to be boring, especially if you don’t do it alone. Whether blending smoothies or workout routines, tackling health and fitness with your partner strengthens your body and your bond. Here are some playful yet practical tips on how couples can keep each other motivated and moving toward a healthier lifestyle. COOK TOGETHER, GROW TOGETHER The kitchen is the heart of the home, and cooking together can be a recipe for delicious meals and excellent communication. Swap out the takeout menus for a stack of healthy recipes you can cook as a duo. Cooking at home lets you control your ingredients and portions, making it easier to stay on track. WORKOUT PARTNERS FOR LIFE Couples who train together stay together! Whether jogging through the park, attending a spin class, or doing yoga in the living room, find activities you both enjoy. This not only helps you stay physically fit but also keeps you accountable. Plus, a little healthy competition never hurt — challenge each other to push-ups or racing laps in the pool!
These active dates help you stay fit while spending quality time together. It’s about making memories while moving your muscles!
SHARE THE MENTAL LOAD Mental health is just as important as physical health. Open communication about each other’s needs and feelings is crucial to maintaining a healthy relationship. Engage in activities that reduce stress and increase happiness, like meditating together or starting a gratitude journal.
Remember, the journey to health doesn’t have to be a solo trek. When you incorporate these activities into your relationship, you can build a foundation of health and happiness that supports both your goals.
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