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Five Ways to Manage Arthritis Pain — Without Surgery
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WELLNESS UPDATE
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Do You Know Anyone That Needs Our Help? Refer a loved one today! We can help them: ✓ Move without pain ✓ Bend and move freely ✓ Balance confidently & securely ✓ Sit comfortably for longer
✓ Walk longer distances ✓ Maintain a healthy life
Five Ways to Manage Arthritis Pain — Without Surgery Donna is one of the 53.2 million people living with arthritis. Until recently, she was also one of the many arthritis patients who weren’t physically active due to their symptoms. The persistent pain in her knee kept her from hobbies she’d always enjoyed, but now she loves to garden and explore local walking trails with her friends. And she didn’t even have to undergo surgery! What changed? The answer is simple: Donna visited the team at South Coast Physiotherapy. We helped her understand her condition, including the fact that staying sedentary was making her symptoms worse. We also created a customized treatment plan to help her manage her pain, get active, and get back to the life she wanted to live. Whether you’re living with osteoarthritis, rheumatoid arthritis, or another inflammatory joint condition, we’ll work hard to find a solution that meets your needs. All you need to do to get started is call to schedule an appointment. In the meantime, check out these five suggestions for managing arthritis pain from our physiotherapists.
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Simcoe | 226.909.0116 Tillsonburg | 226.702.4884 Paris | 226.455.2170 W. Brantford | 226.702.4500 E. Brantford | 226.790.3182 Delhi | 226.250.1401 Hamilton | 905.578.1900 H. Mountain | 289.451.3221
Start healing today by visiting southcoastphysiotherapy.ca
How to Manage Arthritis Symptoms (Without Drugs or Surgery)
can give you the expert guidance you need to address your arthritis symptoms. We offer two main benefits: additional pain management techniques and customized, guided exercise programs. How We Help Manage Pain In addition to showing you self-management options, we offer several pain management approaches in our clinic. Manual therapy techniques, such as joint mobilizations or soft tissue manipulation, help reduce pain, promote blood circulation, and improve mobility restrictions. We often kick off sessions with a round of manual therapy to help prepare your body for exercise. Depending on your needs, we might also suggest other pain-relieving modalities, such as ultrasound therapy or electrical stimulation. How We Help You Exercise Smarter When managing arthritis pain, pretty much any low-impact exercise will do wonders. However, targeted exercise also plays an important role in addressing pain. For example, mobility exercises will help improve your joint’s range of motion, making movement easier overall. Targeted strength training focuses on improving the strength of the muscles surrounding your impacted joint, which helps support and stabilize it, helping to minimize pain. We can also help you get started with a general exercise program. If you’ve been inactive for a while, starting slowly is essential to avoiding injury. We can provide suggested exercises and durations based on your health history and activity level. Finally, if your arthritis is in a weight-bearing joint (such as your hip or knee), it’s important that you improve your balance to minimize your fall risk — and we can help with that, too! Call Us Today No matter your specific needs, South Coast Physiotherapy is here to help you manage your arthritis symptoms. From personalized guidance to targeted exercise programs, we’ll find solutions that work for you. Call us to schedule your initial consultation.
1. Stay Active: Getting enough exercise is one of the best things you can do to manage your arthritis symptoms. If you have osteoarthritis, this might be a surprise since OA pains often occur when you move the joint. Fortunately, our physiotherapists can help you find low-impact exercises that won’t put extra pressure on your joints. 2. But Don’t Forget to Rest: While physical activity is crucial in managing arthritis, you need to be careful not to overdo things. Striking a balance between more intense activities (like weightlifting) and periods of active recovery (like walking) will help keep your joints happy. 3. Eat a Healthy Diet: Swapping out ultra-processed foods for a diet rich in fruits, vegetables, and whole grains can help control the inflammation that contributes to arthritis symptoms. 4. Find a Pain Management Strategy: You don’t have to depend on pain medication to manage your symptoms. Self-massage techniques, hot and cold therapy, and gentle stretches can all help reduce pain levels. Our therapists can provide suggestions! 5. Get Organized: To maximize your treatment from our physiotherapists, keep careful track of your symptoms. When do you feel pain? Where do you feel pain? Do you have any mobility restrictions? How would you describe your pain level? This information will help us create the best possible treatment plan for your needs. But Don’t Forget to Visit South Coast Physiotherapy, Either! As musculoskeletal experts, our team of physiotherapists
E. Brantford 226.790.3182
Delhi 226.250.1401
Hamilton 905.578.1900
H. Mountain 289.451.3221
Simcoe 226.909.0116
Tillsonburg 226.702.4884
Paris 226.455.2170
W. Brantford 226.702.4500
Patient Success “Excellent care and personalized treatment. The physiotherapist was very knowledgeable. Skilled osteopath Olena took the time to understand my issues. I felt immediate relief after the first session. Highly recommended!” - H.A.
Recipe Of The Month One-Pan Salsa Verde Shrimp & Rice
For years, conventional wisdom has said that avid runners would go on to develop osteoarthritis in their knees. After all, OA is a degenerative condition that occurs when the cartilage in the knee breaks down–so surely the wear and tear of running would lead to osteoarthritis down the line. As it turned out, this isn’t actually the case. In fact, running regularly may help protect you against developing OA! Studies show that physical activity, in general, can help protect against osteoarthritis, and the actual risk factor is staying sedentary. Why is that? Studies suggest that moving your joints keeps the tissue strong and healthy, preventing both inflammation and tissue degeneration. It’s the same reason exercise is one of the best ways to manage osteoarthritis pain. Make the Most of Your Morning Jog with Physiotherapy Of course, runners can still develop knee pain, usually due to overuse injuries or faulty biomechanics. The South Coast Physiotherapy team can help you prevent those injuries so you can stay active. We can also set you up for success if you want to start running for the first time. Our comprehensive assessments can pinpoint any muscular imbalances or issues with form, ensuring you can keep up your running habit (and possibly prevent osteoarthritis in the process). For beginners, we can provide advice to ease you into your runs so you don’t injure yourself. Whether you want to start running or keep running, our team is here to help. Call to schedule an appointment today! Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4350574/ •https://bjsm.bmj. com/content/56/6/357 • https://www.delish.com/cooking/recipe-ideas/a36917609/ one-pan-salsa-verde-shrimp-and-rice-recipe/ I Love to Run! Am I Doomed to Osteoarthritis?
Directions: In a large deep skillet over medium heat, heat oil. Add onion and pepper and cook until soft, 5 minutes. Add garlic and cook until fragrant, 1 minute more. Add rice and toss to toast for 1 minute. Add broth and salsa and season with salt and pepper. Bring to a boil, then reduce heat to a simmer. Cook, covered until rice is almost cooked through and with just a slight bite to it, about 12 minutes, stirring occasionally to make sure rice isn’t sticking to bottom of pan. In a medium bowl, add shrimp and season with cumin, salt, and pepper. Add shrimp to skillet and stir into rice. Cover and continue cooking until rice is completely tender and shrimp is pink, about 5 minutes. Add cilantro and lime juice and season with salt and pepper to taste. Serve with lime wedges. Ingredients: • 1 Tbsp. extra-virgin olive oil • 1 small onion, chopped • 1 poblano pepper, seeds removed and chopped • 2 cloves garlic, minced • 1 cup long grain white rice • 2 cups low-sodium vegetable broth • 1/2 cup (4-oz.) salsa verde, store-bought or homemade • Kosher salt • Freshly ground black pepper • 1 lb. shrimp, cleaned and tails removed • 1 1/2 tsp. cumin • 1/4 cup freshly chopped cilantro • Juice of 1 lime, plus more wedges for serving
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