Health & Wellness Newsletter by Kerrville Physical Therapy Center
Health & Wellness
March, 2019
NEWSLETTER
“Get To The Finish Line Of Pain Relief!” DON’T LET ARTHRITIS SLOW YOU DOWN
Are you one of themillions of Americans suffering from arthritis pain? Arthritis most often affects the neck, back, hands, hips and knees. As we get older, the wear and tear on our joints breaks down the cartilage. Instead of a smooth surface, the cartilage becomes worn down in spots, leading to thinned areas and sometimes bone on bone. Arthritis pain is caused by inflammation irritating the surrounding tissues and muscles. In severe cases, nerve endings are exposed on bone. Whether you experience arthritis in your knees, lower back, shoulder, or neck, if your joints don’t move like they used to, this causes further rubbing and increased pain. Relieving Arthritis Pain. When a joint becomes arthritic, it loses its normal motion and strength from surrounding
muscles. By restoring normal joint movement and improving muscle strength, the amount of excessive pressure on the joint can be relieved. Reducing the pressure on the affected joint decreases inflammation and helps relieve pain by improving mobility. Our clinicians at Kerrville Physical Therapy Center have years of medical training to help people relieve the stiffness, achiness, and pain associated with arthritis. Our experts analyze your joint movement, muscle strength, and overall function. We then pinpoint the exact areas that are causing the pain and improve your pain-free mobility. Call us today to learn more about how physical therapy can help your arthritis and get you back to living life pain-free!
kerrvillephysicaltherapy.com
12 Things You Can Do To IMPROVE YOUR LIFE WITH ARTHRITIS
1. Stretch multiple times a day. 2. Alternate your exercises doing weight bearing and non-weight bearing exercises. 3. Use tools that make it easier on your joints such as large handled can openers and large grips on kitchen tools. 4. Carry grocery bags on your forearms, instead of straining the joints in your fingers. 5. Have commonly used items within easy reach to avoid squatting, kneeling or having to reach high overhead. 6. Get up and move often. Don’t sit for more than 30 minutes without getting up for a break.
7. Avoid prolonged kneeling. 8. Have good posture when sitting and standing.
9. Drink plenty of water. 10. Eat nutritious foods.
11. Avoid fried foods, sodas and other items that increase inflammation in your body. 12. Work with our physical therapists to create a treatment plan and update it with a yearly check-up. If you have joint pain, call us today to learn about our arthritis relief programs. We recommend a yearly physical therapy check-up to ensure you are performing at your best.
kerrvillephysicaltherapy.com
Patient Success Spotlight
I had a great experience!
“The PT’s, aides, and assistants are super folks. Each person is there to help; no waiting around for instructions. I had a great experience and would not hesitate to come back for any treatment. At the front desk, Kirk is totally amazing! He knows his job backwards and forward. Truly an asset to this organization. I’m in love with them all! Thanks for a wonderful experience and getting this “old bird” back to flying again. My broken wing is on the mend thanks to y’all.” - Gracelyn D.
FREE PHYSICAL THERAPY ANALYSIS
To THANK YOU for choosing our physical therapy practice, we are offering a FREE Physical Therapy Analysis! Limited to the first 25 patients to call. SCHEDULE YOUR FREE ANALYSIS BY CALLING 830-896-7377 TODAY! EXPIRES 03-28-19
OUR SERVICES & MODALITIES
• Cervical & Pelvic Traction • Hivamat • Physiotherapy • Massage Therapy
• Kinesio Taping • Epley Maneuver • Ultrasound • Electric Stimulation
kerrvillephysicaltherapy.com
THINK KERRVILLE PHYSICAL THERAPY CENTER FIRST
At Kerrville Physical Therapy Center, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.
It’s time to get Kerrville Physical Therapy Center if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
Healthy Recipe: Greek Turkey Burgers With Spinach
INGREDIENTS • 1 cup frozen chopped spinach, thawed
• ¼ tsp salt • ¼ tsp ground pepper • 4 small hamburger buns, preferably whole-wheat • 4 tbsp tzatziki • 12 slices cucumber • 8 thick rings red onion (about ¼-inch)
• 1 lb 93% lean ground turkey • ½ cup crumbled feta cheese
• ½ tsp garlic powder • ½ tsp dried oregano
DIRECTIONS Preheat grill tomedium-high. Squeeze excess moisture from spinach. Combine the spinach with turkey, feta, garlic powder, oregano, salt and pepper in a medium bowl; mix well. Form into four 4-inch patties. Oil the grill rack. Grill the patties until cooked through and no longer pink in the center, 4 to 6 minutes per side. (An instant-read thermometer inserted in the center should register 165°F.) Assemble the burgers on the buns, topping each with 1 tablespoon tzatziki, 3 cucumber slices and 2 onion rings.
Exercise Essentials Try these exercises to keep you moving...
LUMBAR EXTENSION Stand with good posture, feet shoulder width apart. Position your hands on the backs of your hips. Lean back, far as you comfortably can. Stretches Back
Exercises copyright of
www.simpleset.net
CLAM SHELLS While lying on your side with your knees bent, draw up the top knee while keeping contact of your feet together. Do not let your pelvis roll back during the lifting movement. Slowly lower leg back down. Repeat 10 times. Improves Flexibility
The above exercises are designed to be performed under the instruction of a licensed physical therapist.
kerrvillephysicaltherapy.com
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