Appalachian: Natural Ways To Relieve Arthritis Pain




INSIDE: • 5 Ways to Naturally Relieve Arthritis Pain • Exercise Essentials • Patient Success Spotlights • Complimentary Seminars • The Prodigal Therapist




Whether you have arthritis pain or have been suffering for a long time, seeing a physical therapist at Appalachian Physical Therapy, Inc. can help you return to a more active and pain-free life. Give us a call at: • Broadway: 540-901-9501 • Harrisonburg: 540-209-8977 • Pinehurst: 910-215-0541 thicker and more swollen. At times, your knee may even become slightly swollen or even red. Hip osteoarthritis pain is generally felt in the groin on one side or deep in the buttock. Pain may feel better with walking, but become worse after sitting for a few minutes, then trying to move again. What can be done? Most pain is caused by poor joint movement and strength of the muscles around the joint. This causes instability to the joint and greater pressure on the cartilage causing more inflammation and pain. Physical therapy is the preferred method of treatment because it discovers the abnormal movement in the joint and naturally corrects it. With hands-on therapy, special strengthening and balance exercises, knee or hip pain can typically be completely relieved. For more information on natural ways to relieve arthritis pain, call us today!

Do you find your knees or hips hurting after sitting for too long? Has bending or squatting become difficult or even painful? This is a common complaint of people with knee or hip osteoarthritis. Did you know that the Centers for Disease Control (CDC) says that 1 out of every 2 people will have symptoms of knee osteoarthritis sometime before the age of 85? The incidence of osteoarthritis generally starts to increase after age 35 and decreases one’s ability to perform walking, bending and everyday tasks. Osteoarthritis can occur for a variety of reasons: • Normal or abnormal wear and tear on joint cartilage • Injuries that damage cartilage and joints • Diseases that damage cartilage • Lack of joint support from poor muscle strength and tissue flexibility What is Osteoarthritis? Osteoarthritis describes the condition of abnormal wear and tear of cartilage from a joint surface causing bone on bone rubbing. This can be quite painful and occurs more in the knees, hips, and ankles. These joints bear the weight of your body and have to endure an average of 3,000-6000 steps a day. That is over one million steps/bending and movements a year! Knee osteoarthritis pain is generally felt under the knee cap but can travel up the thigh or down your lower leg. The pads below your knee generally become

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“I am no longer considering joint replacement!” “Results! The therapy is giving me enough relief that I am no longer considering joint replacement- and that’s a HUGE deal.” - Lou B., Harrisonburg, VA “Teaches me about my issues!” “Knowledge and treatment by Adam! He is professional and teaches me about my issues, causes and discusses the plan for my treatment. The office setup is perfect and the entire staff is great.” - Ramona M., Broadway, VA “Personable and interested in me as a person!” “Dr. Dan was very interested in my needs, even though they were not the same each time. He changed his plan of therapy as we went along, because, for instance, I had a headache so he worked to loosen the muscles that were causing it. He was also personable and interested in me as a person.” - Kristi P., Rockingham, VA “Helping me immensely!” “Entire staff was very friendly and helpful. The exercises Teri gave me at PT and to do at home are helping me immensely.” - Betty S., Pinehurst, NC 1. Exercise. This is essential for people suffering from arthritis. It is vital to strengthen muscles, increase flexibility and improve blood flow. Cartilage receives its nutrition from joint fluid, so the more you can exercise the better. It is also important to mix between weight bearing and non-weight bearing exercises, such as aquatic exercises or bicycling. A balance between aerobic and strengthening exercises is highly recommended. It is highly recommended that you see a physical therapist first before starting an arthritis exercise regime. Our physical therapists are medical specialists in selecting the right exercises for individuals with arthritis and can teach you how to protect your joints. 2. Vitamins. According to the Arthritis Foundation, there is a mix of studies showing some benefits to using glucosomine and chondroitin. Glucosomine is naturally made in the body and helps support the cartilage by retaining water and preventing wear. Additional supplements may help. Some studies show that glucosomine may slow down joint damage. 3. Avoid Inflammatory Foods. Some foods increase the body’s natural inflammation response. Arthritis is a condition of joints that become inflamed. Therefore, by avoiding foods with high fat, fried foods, sodas, high sugar content, and processed foods, you help to naturally relieve the inflammation in your body. This helps several other systems in your body too. 4. Calcium and Magnesium. Many people are deficient in calcium and magnesium. These are vital minerals needed for hundreds of processes

in your body. Having enough calcium and magnesium build strong bones and reduces irritated nerve endings, decreasing pain. If possible, find supplements that are in powder form that can be easily digested and help your body’s intake of these essential minerals. 5. Sleep. Sleep is a time for our body and brain to repair itself. Making sure you are getting enough sleep is important. 7-8 hours at least to allow your body to repair and decrease pain. When you are tired, your body does not function as well, increasing the inflammatory response and reducing your pain threshold. Physical therapy is one of the best ways to improve your arthritis pain. We help you by reducing pain and inflammation in your joints, then increase your strength and flexibility so your joints are healthier. Call us today for more information on our Arthritis Program and discover how you can live life pain-free!

Call us today to schedule an appointment!


“Interest in my wellbeing!” “Professionalism and knowledgeable along with genuine, caring, and interest in my wellbeing.” - Sandra G., Broadway, VA “Makes people feel better!” “The professional and courteous work APT does to makes people feel better. Whether it is injury, age, or just physical improvement related.” - Thomas R., Vass, NC “Works to resolve issues at hand!” “Staff listens, works to resolve issues at hand, explains programs, suggests alternative measures if necessary, and keeps up to date with latest developments in the field of therapy.” - Enid M., Pinehurst, NC “Looks for triggers causing pain!” “Tries to pinpoint the pain but also looks for triggers causing pain.” - Jerry B., New Market, VA “I really like the atmosphere!” “The treatments I received had helped tremendously in reducing my pain and regaining the ability to move/stand/sleep. All of the staff I’ve interacted with are professional and caring. I really like the atmosphere - it’s got a good spirit.” - Janice J., Harrisonburg, VA

COMPLIMENTARY SEMINARS You are invited to our



Ray Metzger, PT and Dr. Teri Walsh, DPT will host a Why Do I Hurt? Seminar that will be held Wednesday, July 24th at our Pinehurst clinic.

Adam Van Nortwick, DPT & Dan Mills, DPT will host a Feet Seminar that will be held Tuesday, July 16th at our Harrisonburg clinic.

If you’re confused about what to do and looking for answers, here’s some of what you’ll learn:

We’ll be reviewing many ways to improve aches and pains naturally.

We’ll be reviewing many ways to improve foot issues through improved mobility.

Don’t delay! Register by calling or via email at



HARRISONBURG LOCATION: NEUROPATHY, RLS: August 15th, 7-8:30 pm Presented by Bill Whiteford, DPT & Annie Baker, PT. HYPERMOBILITY: September 19th, 7-8:30 pm Presented by Colleen Whiteford, DPT & Lisa Shoaf, DPT. VESTIBULAR: October 15th, 7-8:30 pm Presented by Adam Van Nortwick, DPT & Dan Mills, DPT. BALANCE/FALL PREVENTION: November 14th, 7-8:30 pm Presented by Colleen Whiteford, DPT Register by calling our Harrisonburg office at 540-209-8977 or email at

ARTHRITIS: Sept. 26, 4-5 pm Presented by Karen Backall, PT

Register by calling the Senior Enrichment Center, on 15-501, Moore County at 910-215-0900 or email at


ARTWORK AT THE OFFICE One day, I decided to catch upwithmy old colleague, Ray. I told himabout the changes in our lives and that hemay seeme walking around town again soon. I remember him saying “you may want to tell Bill about these changes also”, and so I did. As destiny would have it, the Pinehurst clinic was looking for someone to take the Clinic Director Allow me to re-introduce myself. I’m Dr. Jonathan Cole, DPT. Life is full of interesting twists and turns, and while we might not always know what’s at the end of the next road, when you get there you understandwhy everything had to happen theway it did. I grew up in North Carolina completingmy undergraduate studies at UNC-Wilmington and earnedmy Doctor of PhysicalTherapy degree fromEast CarolinaUniversity. While at ECU, I underwent a clinical internship with Ray Metzger, PT at the APT Pinehurst office and that experience alone let me know I was on the right track. Ray really was a key factor in making things “click” for me where I knew I would be able to make a difference formy community by practicing physical therapy the right way; patient-first, hands-on care. After I graduated in 2011, I worked at the APT Pinehurst office for 3 years, during which I met my future wife, Felicity, although because of circumstances I wasn’t able to ask her out at the time. As I began to get experience under my belt, I opened my mind to where else this amazing fieldmay take me, and as a result I made a decision tomove away fromNC. Let’s face it, the grass is always greener on the other side, right? As I began to prepare for this transition I also decided to go out on a limb and ask Felicity out to a date. Who doesn’t like beginning a relationship just before theymove 5 hours away? I think I have a habit of making things difficult… Felicity and I created an amazing bond and relationship over the next couple years which included A LOT of driving up and down I-95. Finally, I proposed to Felicity (she said “yes”!) and we got married in September of 2017. As I pursued opportunities in SouthCarolina, I realized that perhaps I had left things that weremuchmore important than my career and self-indulgences of travel and living in new places, and now with Felicity as my wife I had bigger priorities to think about. After spending 5 years in South Carolina, it was time to move back to North Carolina so that we could bewith themost important thing in our lives… family. Aswith all good decisions, it was a difficult decision to make. After investing a lot of time and effort into my career in SC, would I have to start back from square one again? Where would I even work? I love working in outpatient, but can I find another workplace as great as the ones I had left? Would I be able to make ends meet after we moved back? There are a lot of stresses and things to contemplatewhen these big decisions aremade, but rather than succumb to the fear of change and stay comfortable we pushed forward with faith that we would make it work, one way or another.

position, and because of our relationship and understanding ofmy caliber as a clinician and the company’s caliber as a clinic it was an easy and obvious choice to reunite. And so here I am, very happy to be back in North Carolina and back with Appalachian Physical Therapy, and now as a happily married, more experienced clinician. Going back to what I said at the beginning, you might not know what is at the end of the next road, but when you get there it is obvious why everything had to happen exactly the way it did. Did I just waste time moving away if I could have just stayed in NC anyways? I don’t think so. I think the long-distance struggles and triumphs carved the strong relationship I have with my wife. The experiences I had in South Carolina exposed me to more leadership and managerial type roles. The audacity to leave home and pursue opportunities where I called the shots in how I treated and how to further expand my clinical knowledge. These are all things that had to happen to put me where I am now. The exact timing of my return with the needs of APT is nothing short of serendipity. There is no other road I could have taken to bringme to this exact place I am today, and for that I am grateful. I look forward tomy future with Appalachian Physical Therapy, the benefits I will bring to the community, and the possibilities that lay ahead!

Carol VanAlstine and Christina Williams will have their art on display through July 24. Come by our Harrisonburg office during our business hours Monday through Friday 8:00am - 5:00pm to view their work. HARRISONBURG CLINIC 2035 East Market Street, Suite 45 Harrisonburg, VA 22801

MAKE PAYMENTS ON OUR WEBSITE! Appalachian PT gives patients the option to pay online using our website. All payments are totally encrypted for security. Select the “Pay” tab at the top of the page. It’s just that easy.

EXERCISE ESSENTIALS Try these exercises to keep you moving...

QUAD STRETCH PRONE Lie on stomach. Hold ankle with hand. Gently pull ankle toward the but- tock. You should feel a stretch in the front of your thigh.

Exercises copyright of

Stretches Lower Back

BALANCE | ANKLE STRATEGY Stand with good posture. Sway backwards and forwards keeping your knees and hips straight. Maintain your balance by using your ankles. Sway for 30 seconds. Rest. Repeat 5 times.

Improves Balance

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Why You Need To Come In For Another Check-Up:

� Move without pain � Bend and move freely � Balance confidently & securely

� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle


BROADWAY CLINIC 540-901-9501



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