CentralAvePhysio_Relief From Low Back, Hip, & Knee Arthritis

302 Central Ave. N Swift Current, SK S9H 0L4 P: (306) 773-8313 F: (306) 773-8316 CONVENIENT HOURS! Mon-Fri | 7AM – 8PM @ CentralAvenuePhysiotherapy FOLLOW US ON

FROM LOW BACK, HI P, & KNEE ARTHR I T I S FIND THE RELIEF YOU NEED

INSIDE:

• Find the Relief You Need • 6 Food Choices to Help Ease Arthritis Pain • Share the Benefits of Physiotherapy • 3 Reasons to Keep on Moving • Tasty Recipe • Specialist Spotlight

N E W S L E T T E R Caring for Your Body & for Your Health

ACHESANDSPRAINS.CA | (306) 773-8313

LOW BAC K , H I P, & KN E E A RT HR I T I S FIND THE RELIEF YOU NEED

However, by improving joint movement, muscle strength, balance and coordination, this cycle can be broken, reducing pain and inflammation. Arthritis & Physiotherapy Regardless of the cause of arthritis, physiotherapy plays a major role in the treatmentofarthritissymptomsandshouldbe tried first, before more aggressive procedures such as surgery. While maintaining a healthy weight, exercise and a good diet help, surgical intervention may eventually be needed. However, physiotherapy has been shown to be an excellent way to prepare and recover after a total knee or hip replacement. It is very common for the muscles that support the knee, hip, and low back to become weakened from inactivity. Through targeted easy to do exercises, we help your muscles regain their strength, providing greater support to the joints, and reducing inflammation. Furthermore, by improving balance and coordination, especially to the knee and hip joints, the abnormal strain on the joints is relieved, and safety is improved to reduce risk of further injury. If you or a loved one suffers from arthritis, you have options. The first step is to contact one of our therapists today, and ask about ongoing physiotherapy treatment to restore mobility, comfort and quality of life. See how we can help your joints feel better and move better! Discover how our team of specialists can get you moving pain-free again! Call us at (306) 773-8313 today or visit our website at achesandsprains.ca to schedule an appointment. Sources: arthritis.org/about-arthritis/understanding- arthritis/what-is-arthritis.php • arthritis.org/about- arthritis/where-it-hurts/back-pain/causes/back-arthritis. php • arthritis-health.com/blog/7-core-exercises-relieve- back-and-hip-arthritis-pain • arthritis-health.com/ blog/4-types-arthritis-cause-sacroiliac-joint-pain

races and sex can get it. It’s also the leading causeofongoingdisability.Themostprevalent form of arthritis is osteoarthritis, which is caused by either injury or normal wear and tear. What Causes Lower Back, Hip and Knee Arthritis? Because arthritis is a catch-all term, pinpointing what causes arthritis may be difficult. In most cases, arthritis is caused byoveruse, wear and tear,or injuries.Arthritis can also be caused by: • Infections, such as Lyme disease • An immunesystemdysfunction-rheumatoid arthritis • The inheritance of osteoarthritis • Anabnormalmetabolism,whichleadstogout For arthritis suffers, even simply walking can causepain inthe lowerback,hiporknee.Often, arthritis isadownwardspiralofprogresspain, limitingmovementandstrength,which in turn causes more inactivity and pain.

If you’re constantly facing lower back, hip or knee pain—you might be feeling arthritis. As we age, the cartilage in our joints wears down, causing painful bone on bone rubbing, inflammation, stiffness, and pain. While there is no cure for replacing cartilage yet, it is possible to alleviate the symptoms of arthritis, by improving your joint movement, muscle strength, balance, and coordination. It’s even possible to eliminate symptoms entirely, depending on the amount of arthritis you have. If you have regular aches and pains, keep reading. We have a solution. What Is Arthritis, Exactly? Before knowing how to relieve arthritic pain, you’ll need to understand it. Arthritis—or the painful stiffness, or inflammation, of joints— isn’t a single disease. The term “arthritis” is an informal explanation of joint pain and disease in general. Over 100 types of arthritis exist, according to the Arthritis Foundation. People of all ages,

Y O U R N E W L I F E STA RT S N OW : C A L L U S T O D AY T O S C H E D U L E Y O U R A P P O I N T M E N T !

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6 FOOD CHOICES TO HELP EASE ARTHRITIS PAIN

1. Broccoli, Brussels sprouts and cabbage. These veggies are part of the cruciferous family, and they are full of a compound called sulforaphane, which helps slow cartilage damage in joints due to osteoarthritis. Try adding broccoli, Brussels sprouts, cabbage, kale or cauliflower to your salad or stir-fry. 2. Fatty fish. Fatty fish like salmon, tuna, trout and mackerel are rich in omega-3 fatty acids, which help fight inflammation. Try adding fish to your diet a couple of times a week. If you’re not a big fan of fish, ask your doctor about taking an omega-3 supplement. 3. Garlic. Garlic is a member of the allium family—which also includes onions and leeks. These items contain a compound called diallyl disulfide that may help with a number of diseases— including arthritis.

4. Tart cherries. Some people with arthritis have found relief from products made from tart cherries. The ingredient in cherries that helps with joint symptoms is the same one that gives this fruit its red color—anthocyanin. 5. Turmeric. One of the best-researched inflammation fighters isn’t a food at all, but a spice. Turmeric contains a compound called curcumin. The compound has been used for centuries in India to ward off inflammatory diseases. You’ll find this yellow spice in Indian cuisines—particularly curries. 6. Vitamin C. Antioxidants in vitamin C may slow the progression of OA. You can get vitamin C from strawberries, kiwi, pineapple, or cantaloupe. However, we warn you against taking supplements with much higher doses than 65 to 85 milligrams, because in large doses vitamin C can increase the risk of kidney stones.

SHARE THE BENEFITS OF PHYSIOTHERAPY! Do You Have Friends or Family Members That Have Trouble:

S U C C E S S S T O RY

� Moving without pain � Bending &moving freely � Balancing confidently & securely

� Sitting for long periods � Walking for long distances � Living active & healthy

Tell Your Friends About Central Ave. Physiotherapy! We appreciate your confidence and will do our best to help those you refer meet their health and rehabilitation goals. Thank you to all of our friends who refer others to us!

Great friendly staff. Made an appointment and told them exactly

what I wanted to have done and they did exactly that! Couldn’t have been any better!” – C.

(306) 773-8313 | ACHESANDSPRAINS.CA

3 REASONS TO KEEP ON MOVING WITH THERAPEUTIC EXERCISE

TAST Y REC I PE HEALTHIER GINGERBREAD COOKIES • 3 cups whole wheat pastry flour, plus more for work surface • 2 tsp ground ginger • 2 tsp ground cinnamon • ¾ tsp kosher salt • ½ tsp ground cloves • ½ tsp finely ground black pepper • ½ tsp baking soda • ¼ tsp baking powder • ½ cup melted coconut oil • ½ cup unsulphured molasses

1. PREVENT FALLS Staying physically active is one of the best ways to prevent falls. Researchshowsphysiotherapy is aneffectivewaytoprevent falling eventsasyouage.Ourtherapists can offer you and your loved ones evidence-based strategies to improve your balance, coordination,flexibility,strength, and endurance and avoid the costly physical, financial, and emotional impacts of falls. 2. MAINTAIN MUSCLE MASS Lossofmusclemass isacommon consequence of aging. But we need tostrengthenandmaintain our muscles as we age in order to maximize our independence, prevent falls (see thefirstpoint), enhance bone health, improve metabolicandhormonalbalances, supportthe immunesystem,and optimize overall health.

blackstrap molasses for very spicy, intensely flavored cookies) • ½ cup packed coconut sugar • 1 large egg • Powdered sugar, for dusting (optional) Lemon Icing Ingredients • ½ cup powdered sugar (here’s how to make your own) • ¼ tsp lemon zest (optional, for intense lemon flavor) • 2 ¼ tsp lemon juice

When it comes to muscles, it really is true: “if you don’t use it, you lose it.” One of our physiotherapists can work with you to establish a safe and effective exercise routine—and address any nagging injuries or illnessesthataremakingday-to- day function challenging. 3. EXTEND YOUR LIFESPAN AND “HEALTHSPAN” Research strongly shows that staying physically active at any age can help you lose weight, decrease stress, boost your memory and brain health, and improve your mood. Exercise is especially important for older adultsbecause itreducestherisk of age-related health conditions, helps manage existing health conditions, increases longevity, and extends a person’s “health span” (the amount of time spent disease-free).

(regular molasses for lighter, somewhat spicy cookies or

Directions Combine dry ingredients. In a separate bowl, whisk together coconutoilandmolasses.Addcoconutsugarandtheegg;whiskuntilblended. Combine liquidanddry ingredientsandmixuntiladough forms.Dividedough inhalf,shapingeach intoarounddiscabout1 inch thick.Wrapdiscs inplastic wrap and chill in the refrigerator for about 1 hour. Preheat oven to 350°F with racks in the middle and upper third. Lightly flour your work surface and roll out one disc until ¼ inch thick. Cut out shapes with cookie cutters and place each on a parchment-lined baking sheet, leaving about ½ inch of space around each. Combine dough scraps into a ball and roll out again, repeating until all dough has been used. Repeat with remaining disc. Bake for 8 to 11 minutes (softer cookies: 8 minutes, crisp cookies: 11 minutes). After cookies have cooled, ice and/or sprinkle with powdered sugar. https://cookieandkate.com/healthy-gingerbread-cookies/ SPECIALIST SPOTLIGHT KATE THOMSON, B.P.T., C.A.F.C.I.

EXERC I SE ESSENT I ALS USE THIS EXERCISE TO STRENGTHEN YOUR HIPS 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. Repeat 3 times.

Kate provides physical therapy services at our clinic located in Gravelbourg. She has many years of experience with neurological and orthopedic conditions. Acupuncture has been a big part of her practice since 2003. Kate enjoys assisting patients with acute or chronic conditions to

reach their fullest potential.

Always consult your physiotherapist or physician before starting exercises you are unsure of.

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To request an appointment with Kate, contact Central Ave. Physiotherapy at (306) 773-8313 or visit our website at achesandsprains.ca.

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