PSM.How to Relieve Arthritis Pain

H E A L T H N E W S L E T T E R

HOW TO RELIEVE ARTHRITIS PAIN I N S I D E :

Exercise Essentials • Has Your Pain Come Back? • Meet The Staff • Healthy Recipe Healthy Grilling Choices For Arthritis Sufferers

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OVERCOMING HIP, LEG, & KNEE PAIN

Over 100 types of arthritis exist, according to the Arthritis Foundation. People of all ages, races and sex can get it. It’s also the leading cause of ongoing disability in America. The most prevelant 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 by overuse, wear and tear, or injuries.

If you’re constantly facing lower back, hip or knee pain—you might be feeling arthritis. According to the Centers for Disease Control, roughly 54.4 million U.S. adults are diagnosed with some form of arthritis per year. 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.

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

EXERCISE ESSENTIALS

HAS YOUR PAIN COME BACK?

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Perform This Exercise To Relieve Knee Pain In Minutes!

1. Call and consult with a physiotherapist at one of our locations to discuss your pain and symptoms.

2. Your physiotherapist may suggest exercises or precautionary measures to relieve or avoid pain. 3. If further assessment is needed to find the cause of your paint, your therapist can schedule an appointment with you.

KNEE EXTENSION While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Repeat 6-10 times on each leg.

Total Health Link (905.333.4888) • Progressive Sports Medicine (905.336.7707) • Elite Physiotherapy Clinic (905.335.3722)

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! Go online or call us to schedule an appointment today.

For arthritis suffers, even simply walking can cause pain in the lower back, hip or knee. Often, arthritis is a downward spiral of progress pain, limiting movement and strength, which in turn causes more inactivity and pain. However, by improving joint movement, muscle strength, balance and coordination, this cycle can be broken, reducing pain and inflammation. Discover how our team of specialists at Progressive Sports Medicine can get you moving pain-free again! ARTHRITIS & PHYSIOTHERAPY Regardless of the cause of arthritis, physiotherapy plays a major role in the treatment of arthritis symptoms and should be 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.

Learn more by calling your physiotherapist, or schedule your appointment with us today!

Sources: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

MEET THE STAFF

HEALTHY RECIPE FRUIT ENERGY BALLS

MICHAEL J. COOK Registered Massage Therapist GRAHAM S H LL , PT, MSc PT, BA Kin (Hons) istered Physiothera i t Gra m developed his passion for physiotherapy and rehabilit tion during his years playing competitive hockey and so cer, as well as working with the University of Western O tario’s m n’s hockey team in the final year of his undergraduate degree. Michael combines the best aspects of Massage, Acupuncture and Athletic Therapy to provide a safe but aggressive and effective, individualized rehabilitationprogramsensuring thepatientreaches their optimal goals quickly and economically.

INGREDIENTS • 1 cup chopped almonds • 1 cup dried figs • 1 cup dried apricots • ⅓ cup unsweetened shredded coconut DIRECTIONS Combine almonds, figs and apricots in a food processor; pulse until finely chopped. Roll the mixture into small balls and dredge in coconut. To make ahead: Cover and refrigerate for up to 3 days or freeze up to 3 months.

Graham’s approach to physiotherapy is to combine exercise, hands on manual therapy, and education to help you achieve your rehabilitation goals. He is striving to develop this approach through continuing education courses that will provide you with the best care possible. When not working in the clinic, he can be found working out, playing hockey and golf, and going for hikes.

H E A L T H+WE L L N E S S N EWS L E T T E R

HEALTHY GRILLING CHOICES FOR ARTHRITIS SUFFERERS

CONDIMENTS Salsa & Pico De Gallo. Instead of the sugar-loaded ketchup or fat-filled mayo, choose these tangy alternatives. Weighing in at just four to five calories per tablespoon, and zero fat, salsa boasts plenty of nutrients. Olive oil based pesto or sundried tomato spread. All three ingredients – olive oil, basil and sundried tomatoes – are loaded with anti-inflammatory properties. SIDE DISHES Bean Salad. Contrary to the mayo-based potato salad and macaroni salad, all beans boast fiber, protein and a bevy of anti-inflammatory phytonutrients. Caprese Salad. Sliced tomatoes, buffalo mozzarella and basil drizzled with balsamic vinegar and olive oil. Choose this tasty Caprese salad and you’ll get more oleocanthol and cancer-fighting lycopene.

Are you looking forward to warmer weather and fun cookouts? While most people are smacking their lips to greasy burgers and brats, individuals suffering from arthritis are thinking twice at loading their plates, sometimes feeling like they’re missing out on the fun and food that make family cookouts enjoyable. Fortunately, healthier options are available for main dishes, sides, and even condiments! MAIN DISHES Marinated Mushrooms. Meaty mushrooms marinated in equal parts olive oil, balsamic vinegar and lemon juice. You’ll get immune-boosting nutrients in the mushrooms, vinegar and lemon juice. Plus, studies show that oleocanthal, one of the most concentrated anti-inflammatory compounds in olive oil, dampens the body’s inflammatory process and reduces pain sensitivity with a pharmacological action similar to ibuprofen. HerbSalmon. Salmon with a splash of lemon and a sprinkling of savory summer herbs. Salmon is rich in omega-3s and vitamin D, both of which enhance joint health, boost immunity and protect against inflammation.

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