Breckenridge Physical Therapy Newsletter
N E W S L E T T E R
Helping To Relieve Your Arthritis Pain
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• Helping To Relieve Your Arthritis Pain • Live Life Without Arthritis Pain • Patient Success Spotlight • Exercise Essentials
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N E W S L E T T E R
When you experience an injury, dealing with the pain that comes as part of the aftermath is expected. While painful, most of the time when recovering from an injury you can find comfort in the knowledge that the pain is temporary. As your body heals and you go through the motions of building your muscle mass back and improving flexibility with physical therapy, you know that in time you will feel like yourself again. This knowledge gives you something to work towards and helps the pain feel more manageable—even when it is intense, and never-fleeting. Arthritis pain is different. Arthritis doesn’t develop as a result of an injury, but instead develops over time as a result of chronic use, or even as a result of genetic disposition. This can make dealing with the pain of arthritis even more difficult to cope with, as it begs the question: if the pain is coming from inside the joint, is there anything I can actually do about it? UNDERSTANDING ARTHRITIS PAIN Osteoarthritis is the most common chronic condition to affect the joints. Almost 30 million adults in the United States struggle with the condition, and while it can influence anyone of any age, Helping To Relieve Your Arthritis Pain
it most frequently develops among those who are most prone to overuse—those who are over the age of 65.
Arthritis occurs when there is a breakdown of the cartilage that covers the ends of the bones. This cartilage is what allows the joints in the elbows, ankles, knees and hips to move with freedom. Without cartilage, the bones would rub against one another with each movement, and would cause extreme pain. As the cartilage breaks down, typically so does the bone, and as the shape of the joint changes, it becomes even more difficult for it to function smoothly. Furthermore, the ligaments and tendons around the joint will often stiffen and the muscles surrounding the joint will weaken, making it altogether more difficult and painful to move. While arthritis pain typically develops gradually, the realization of what you are dealing with can still come as a shock. In some circumstances the pain will appear more abruptly, especially when the pain develops in association with a change in weather or other environmental circumstance.
Contact your physical therapist to learn more about how you can take steps to start improving your posture today.
A R E Y O U L E T T I N G PA I N H O L D Y O U B AC K ? C A L L 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 T O D AY ! 9 7 0 . 4 8 5 . 3 4 2 1
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Do you know anyone that needs our help?
� Move without pain � Bend and move freely � Balance confidently & securely
� Sit for long periods comfortably � Walk for long distances � Live an active & healthy life
Live Life Without Arthritis Pain
Call us at 970.485.3421 or visit breckenridgephysicaltherapy.com
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Turning to over-the-counter pain medications to cope with arthritis pain is ineffective as a long-term solution. While some of the medications may provide temporary relief, they will not help you overcome the pain for good. Physical therapy, on the other hand, can provide actual relief from arthritis by helping to rebuild strength in the joints through targeted movements and flexibility exercises. There is a lot of current research trying to understand what precisely causes arthritis to develop in some people, and not in others. Everyone uses their joints every day, and while it makes sense that so much pressure would cause pain to develop over time, it doesn’t explain why the pain develops when and where it does, and why it happens to some people and not to others. ANTI-INFLAMMATION AND ARTHRITIS One leading form of arthritis treatment is with the use of anti-inflammatory medication. Certain types of arthritis develop as a result of a build-up of inflammation in the body. Specifically, the tendons and ligaments become inflamed as a result of an internal attack from the immune system, which
is typically triggered by some combination of environmental factors. Avoiding certain foods and movements can reduce inflammation, and thereby reduce pain. PHYSICAL THERAPY AND ARTHRITIS Physical therapy is highly recommended for the treatment of arthritis because it can strengthen and support the joints through guided practice of movement and strength-building exercises. Typically, the best activities for arthritis pain are low-impact activities. Working with a physical therapist is the best way to ensure that you are practicing the best techniques for overcoming your discomfort.
There is a long list of home remedies that are said to help with arthritis pain as well, and there is some credibility to some of these concepts. For example, losing weight, exercising regularly, and making some dietary changes such as reducing caffeine and sugar consumption are said to help alleviate pain associated with arthritis. However, before you start making any changes to your lifestyle, it is best to consult with a physical therapist. For more information about how to rid your life of arthritis pain, contact us. No Doctor Referral Necessary To Seek Physical Therapy
Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of Colorado, you have direct access to physical therapy!
Save time
Improve your health naturally
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Call Breckenridge Physical Therapy at 970.485.3421 , or visit our website at breckenridgephysicaltherapy.com to schedule your appointment today!
I absolutely love this place! It’s a family owned business and they’re very attentive to clients needs. They have a great space which includes both physical therapy and personal training. I recently visited for physical therapy to get some help with my IT Band issues. Rashmi really helped me with my injury with acknowledging where my weaknesses were and giving exercises to strengthen and stretches to relieve tightness. Thanks to the Vert family and Rashmi I’m back to running again. I highly recommend this place. You will not be disappointed. - Nicole L
Apple, Goat Cheese, & Pecan Pizza Healthy Recipe
INGREDIENTS • 1lb six-grain pizza crust • Cooking spray • 3 cups thinly sliced Fuji apple • 1 cup crumbled goat cheese • 2 tsp chopped fresh thyme
• 1 tbsp extra-virgin olive oil • 2 tsp Dijon mustard • 1 tsp fresh lemon juice • 1 1/2 tsp honey • 2 cups baby arugula • 3 tbsp chopped pecans, toasted
Patient Success Spotlight
DIRECTIONS Preheat oven to 450°. Place pizza crust on a baking sheet coated with cooking spray. Arrange apple slices evenly over pizza crust; top with cheese. Sprinkle thyme evenly over cheese. Bake at 450° for 8 minutes or until cheese melts and begins to brown. Combine oil and next 3 ingredients (through honey) in a medium bowl, stirring with a whisk. Add arugula; toss gently to coat. Sprinkle pecans evenly over pizza; top with arugula mixture. Cut pizza into 6 wedges. 5 Activity Modifications To Help Arthritis Pain 1. Hike using walking poles to limit the stress on your joints. 2. Choose rolling hills with short descents instead of long ups and downs. 3. Wear footwear with good cushioning. This will help absorb some of the shock, keeping it off your joints. 4. When cycling, pedal with a high cadence, at least 60rpm. In other words, faster with low pressure on the pedals 5. When choosing strength exercises, pick high repetition (20-30 repetitions) and lighter weights.
“I dealt with back pain for 8 months and was only prescribed drugs for treatment. Then I went to Breckenridge PT, and after getting several treatments, I finally feel normal again! I never thought my back would get better! This place is amazing.” - Nate K. Want results like this? Call Breckenridge Physical Therapy at 970.485.3421 to schedule your appointment today!
Exercise Essentials Helps Flexibility
GLUTE STRETCH Sit with good posture with one footon topof theoppositekneeas shown. Execute by gently pushing knee downward. To increase the stretch, lean slightly forward. You should feel a stretch in hip/glute area. Hold for 10 seconds and repeat 3-5 times.
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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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