LakeCountryPT_Relieving Low Back, Hip, & Knee Arthritis Pain

Newsletter for Lake Country Physiotherapy

NEWS L E T T ER

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We’re Now Open To In Person Care!

NATURALLY RELIEVING LOW BACK, HIP, AND KNEE ARTHRITIS PAIN

INSIDE: • Arthritis and Physiotherapy • Staff Spotlight • 6 Food Choices To Help Ease Arthritis Pain

HEALTH & WELLNESS The Newsletter About Your Health & Caring for Your Body

NATURALLY RELIEVING LOW BACK, HIP, AND KNEE ARTHRITIS PAIN

If you’re constantly facing lower back, hip or knee pain— you might be feeling arthritis. According to the Arthritis Society, approximately 20% or 1 in 5 Canadians over the age of 15 have been diagnosed with 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? 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, asserts the Arthritis Foundation. People of all ages, races and sex can get it. It’s also the leading cause of ongoing disability. WhatCausesLowerBack,HipandKneeArthritis? Because arthritis is a catch-all term, pinpointing what causes arthritis may be difficult. In most cases, arthritis is

caused by injuries. These injuries degenerate bones, joints and cartilage, resulting in the pain. Arthritis can also be caused by: • Infections, such as Lyme disease • An immune system dysfunction - rheumatoid arthritis • The inheritance of osteoarthritis • An abnormal metabolism, which leads to gout Simply walking can cause arthritis in the lower back, hip and knee. Our legs wear down as they’re used. Sometimes, old age is simply the culprit as use wears away at our joints and bone tissue. This type of arthritis, called degenerative arthritis—or osteoarthritis—is the most common kind of arthritis. When the leg’s cartilage—or its slick, cushioned surface—is worn away, bone rubs against bone. This pain, stiffness and swelling requires professional osteoarthritis treatment.

Have back, hip, or knee pain that won’t go away? We want to help you! Call us at 705-327-7876 or visit us online at lakecountryphysio.com

Call Lake Country Physiotherapy to talk with your physiotherapist today!

3. If further assessment is

1. Feel free to call us and ask to speak to your therapist.

2. Your therapist will tell you the possible causes of your pain as well as precautions you can take at home.

warranted, your therapist might recommend you come in for an appointment.

Arthritis and Physiotherapy

Regardless of the cause of arthritis, physiotherapy serves a purpose in most cases. Often, severe arthritis may require medication, hot and cold therapy or even surgery. While maintaining a healthy weight, exercise and a good diet help, medical intervention may eventually be needed. During physiotherapy, the individual is trained to reach maximum mobility. They may also undergo exercises that reduce the pressure on arthritic spots. If a patient has undergone surgery, Post-Op physiotherapy can help them reclaim their mobility—as well as their lifestyle. If you or a loved one suffers from arthritis, you still have options. Contact our clinic today, and ask to speak with one of our health care professionals about ongoing physiotherapy or other treatments we offer that can restore mobility, comfort and quality of life. Sources https://arthritis.ca/about-arthritis/what-is-arthritis/the-truth-about-arthritis https://www.arthritis.org/about-arthritis/understanding-arthritis/what-is-arthritis.php https://www.arthritis.org/about-arthritis/where-it-hurts/back-pain/causes/back-arthritis.php https://www.arthritis-health.com/blog/7-core-exercises-relieve-back-and-hip-arthritis-pain https://www.arthritis-health.com/blog/4-types-arthritis-cause-sacroiliac-joint-pain

Staff Spotlight

Robin Rumig graduated from the University of Waterloo with an Honours, Bachelor of Science in Kinesiology.

Robin is a registered Kinesiologist with the College of Kinesiologists of Ontario and a member of the Ontario Kinesiology Association and is also a member of MelioGuide. Robin has continued her education with courses in Functional Capacity Evaluation, stability for the cervical and thoracic spine, exercisemanagement for Osteopenia/ Osteoporosis, Diabetes, and Cardiac rehabilitation, and retraining in balance control.

She is looking forward to taking courses specializing in exercise management in Oncology.

Robin has been working for Lake Country Physiotherapy for over 11 years.

Robin Rumig Registered Kinesiologist

6 Food Choices To Help Ease Arthritis Pain

Exercise Essential

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.

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.

KNEE EXTENSION STRETCH

Did You Know? We Can Also Treat: • Back Pain • Mobility Issues • Neck Pain While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Hold for 10 seconds. Repeat on each leg.

• Contusions • Headaches • Hip Pain • Joint Pain • Knee Pain

• Pelvic Injuries • Shoulder Pain • Sports Injuries • Sprains

Healthy Recipe Brussels Sprouts Slaw

INGREDIENTS

FOR DRESSING

• 14 oz. shaved brussels sprouts • 1 red bell pepper, seeded and diced • 1/2 cup dry roasted almonds, chopped • 1/2 cup cranberries • 1/2 cup golden raisins • 1/2 cup green onions, thinly sliced

• 3 tablespoons freshly squeezed lemon juice • 2 tablespoons extra virgin olive oil • 1 tablespoon honey • 1 tablespoon Dijon mustard • 1/2 teaspoon kosher salt • 1/4 teaspoon ground black pepper

DIRECTIONS

Mix all ingredients for dressing together in a small bowl; set aside. Add Brussels sprouts, red pepper, almonds, cranberries, raisins, and green onion to a mediummixing bowl. Add dressing to bowl and stir to combine. Season with salt and pepper. Chill at least 30 min before serving.

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