Nestor Physical Therapy Newsletter
NEWSLETTER www.nestorphysicaltherapy.com
INSIDE: Osteoarthritis is a Pain! Physical Therapy Can Help How Can Physical Therapy Help Osteoarthritis? Patient Success Spotlights As we all age, our bodies experience a cer tain “wear and tear ” on cartilage and joints. This can cause inflammation and pain, known as ar thr i t i s . Accordi ng t o t h e Ame r i c a n Ar thritis Foundation, Osteoar thritis is the most common form of arthritis, making itself apparent in people as they age. (continued inside)
Osteoarthritis is a Pain! Physical Therapy Can Help
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Winner of our Facebook Challenge: Melissa Kilsey. Thanks for “liking” and “sharing” our posts and checking in when at the clinic. Melissa will receive a FREE Gas Gift Card!!
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Osteoarthritis is a Pain! Physical Therapy Can Help
It can certainly take a toll on one’s body, resulting in achy or painful joints after exercise, after a long day on one’s feet, or even after prolonged periods of inactivity, thus causing joints to constrict. The most common areas of Osteoarthritis are found in the fingers, hips, knees, and spine. These are all joints that we use excessively, even in our daily lives. Just think - by the time you lift yourself out of bed, shower, brush your teeth, eat breakfast, and prepare to begin your day, you’ve already used these joints a multitude of times. Therefore, it isn’t surprising that pain can occur in them over time. If you believe you may be experiencing Osteoarthritis, give one of our physical therapists a call today to discuss pain relief. Why do we experience Osteoarthritis? While it is true that Osteoarthritis is most common in older folks, that is not always necessarily the case. It is possible that Osteoarthritis can present itself in younger adults, especially if they are prone to weak joints, poor dieting, or if they aren’t very active. Your cartilage works hard to protect your joints by absorbing the natural shocks
that your body experiences on a daily basis. Therefore, much of your likelihood regarding Osteoarthritis is dependent upon the physical and nutritional lifestyles you partake in. Joint alignment can alter and the muscles around a joint can weaken over time, causing the cartilage to shift or thin. As cartilage wears down, Osteoarthritis becomes much more common. As Osteoarthritis progresses, more symptoms can arise. The most common symptoms are: • Swelling or tenderness in or around the joint(s). • Inflammation or flare-ups of pain in the joint(s) after use. • Feeling stiff after sitting or laying down for prolonged periods of time, especially when getting up in the morning. • Crepitus - also referred to as a “cracking or crunching” feeling when moving the joint(s), or the sound of bone rubbing on bone. Call us today to learn more how we can help you!
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How Can Physical Therapy Help Osteoarthritis?
According to the American Occupational Therapy Association, 1 in 5 adults are diagnosed with arthritis annually. Physical and occupational therapy are the most common treatments for Osteoarthritis, usually helping with the relief of joint pain in just a few sessions. If you have arthritis, don’t fret - there is hope! While anti-inflammatory and pain medications will help for the time being, they are very much a short-term solution. Physical therapy can help in actually strengthening your joints and muscles once again, allowing for a much healthier and long-term pain relief solution. Occupational therapy will also help in learning to use your joints in new ways once again, allowing for the highest quality of life despite the severity of your arthritis.
Our physical therapists are trained to help you with joint alignment, stability, muscle regeneration, and most importantly, pain relief. They are dedicated to helping you get back to your normal levels of mobility. Don’t settle for a life of aches and pains - physical therapy can get you back on your feet and doing the activities you used to love! If you are suffering from Osteoarthritis, give us a call today - we can get you back to living your best, most pain-free life.
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Who Do You Know That Needs Our Help?
Refer a Friend Do You Have Friends or Family Unable to Do The Following?
9 Move without pain 9 Bend and move freely
9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
If you answered “yes” to any of these, please call us today at 401-356-4777
Patient Success Spotlights
“I had back and leg pain for about 18 months. I tried acupuncture, chiropractic, band and aquatic therapy, injections and prescription medications; with little or no success. I was always over-active and the pain prohibited my normal activities. I went to the free workshop held by Dr. Nestor and decided to give it a shot. This is the best I’ve felt in all this time. Now that I have the tools for success, I feel that I can continue in my journey to wellness.” - Ronald Patras “I went to the free workshop held by Dr. Nestor and decided to give it a shot. This is the best I’ve felt in all this time.”
“I came to Dr. Nestor with a rotator cuff injury plus osteoarthritis changes of my right arm. I was unable to lift my right arm above my waist level. With Dr. Nestor’s manual therapy, a series of stretches and strengthening exercises, I can now lift my right arm to shoulder height. I will continue to use the exercises I have learned to gain full range of motion back in my right shoulder. Thank you, Dr. Nestor and staff, for your expertise.” - Patricia Lupoli “With Dr. Nestor’s manual therapy, a series of stretches and strengthening exercises, I can now lift my right arm to shoulder height.” Swimming is a great recreational sport that can be enjoyed by people of all ages. But it’s important to know how to be safe while you’re in the water. These important swimming safety tips are what you should be aware of before you head out to the pool or beach. • Swim in designated areas supervised by lifeguards. • Always swim with a buddy; do not allow anyone to swim alone. • Never leave a young child unattended near water and do not trust a child’s life to another child; teach children to always ask permission to go near water. • If you have a pool, secure it with appropriate barriers. Many children who drown in home pools were out of sight for less than five minutes and in the care of one or both parents at the time. • Protect your skin. Limit the amount of direct sunlight you receive between 10:00 a.m. and 4:00 p.m. and wear sunscreen with a protection factor of at least 15. • Drink plenty of water regularly, even if you’re not thirsty. Avoid drinks with alcohol or caffeine in them.
Prepare To Swim In The Water Safely!
Grilled Shrimp and Pineapple Salad
Now that summer is in full swing, I’m sure you have all been to a cookout. After all the burgers, dogs, sausages, potato salads, and chips you might be looking for something lighter. I selected this dish due to all the fresh herbs in our garden (see picture). I also made this last year at BBQU (original recipe can be found at barbecuebible.com). If you get the prep done ahead this meal cooks quickly. Get grill hot. I prefer charcoal, but a gas grill will work. Make the dressing by mixing ¼ cup fish sauce, lime juice and sugar in a large bowl. Whisk to dissolve the sugar. Slice and sauté a shallot and a few garlic cloves in some oil for about 2 minutes. Set aside sliced shallot and garlic
to top the salad. Save the oil and let it cool.
Carve up a pineapple and cut into slices. Brush the slices with the leftover oil. Dredge in some sugar and grill over a hot grill. Put the pineapple on the grill right after you dredge in the sugar. Grill for about 90 seconds on each side (see picture). Remove from the grill, chop the pineapple, and save the juice that drips out of the pineapple for the dressing. Add a bunch of cilantro, mint, basil, and chopped pineapple (and juice) to the bowl. Wait to toss the salad and dressing. Baste the shrimp with garlic/shallot oil and grill over a hot grill. The original recipe calls for sliced jalapeno, but I like to grill it at the same time the shrimp is cooking. Grill the shrimp and jalapeno for about 2 minutes on each side. Slice the Jalapeno (remove seeds if you don’t like it spicy). Add the shrimp and jalapeno to the salad. Toss and then top with the sautéed shallot and garlic. Enjoy! Vote for your favorite recipe each week on our Facebook page, and Get a FREE Nestor Physical Therapy Recipe Book! HAVE YOU BEEN VOTING?
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Arthritis InTheNeck
CedarPlankedSmokedCheese
Theproblemwitharthritis is the lossof rangeofmotion in theneck joints. Asbonewearsonbone, the surfaceof thebones actually start to change shape.This thins thebones in the neck in someparts leading to a lossof heightbetween thebones.Due t abnormalwearand tear,newbone forms where it shouldn’t, creeping into the holeswhere the spinal cord passes through. In addition it can rub on the nerves out to your neck, shoulders, arms and even hands. This can lead to a condition called cervical spinal stenosis,whichcanbequitepainful. Whatcanbedone tohelpneckarthritis? Whilepainmedicationscanhelp control pain, they don’t address the root cause of the pain,which is poor strength and lackofnormalmovement.Theneck jointson the sideof the spinenormallyexperiencewearand tearover theyears.However,when this wear and tear is accelerated due to poor posture,weakness or injury, this cn lead to limited,painful rangeofmotion. Inaddition,withneckarthritis, thesmallermuscles thatguide themotions of theneckbecomeweaker,eventually leading tomore rubbingandarthritis. Bygentlystretching these tightand restricted jointswithspecifichandson therapyandexercises,rangeofmotioncanbereturned.Whilephysicaltherapy cnot restore the cartilage or change the bony structure, it can certainly helpyourneckmovebetter,becomestronger, reducepainandgiveyou the pwer tostayhealthier longer. imple test. See if you have restricted cervical joints.Standwith yourbackagainst thewall.Canyou touch thebackofyourhead to thewall whilekeepingyourchin level? Ifyoucannot, thenyourneck jointsare limited andyouneedphysical therapy to restore the range fmotion. Try this
This is a great appetizer for the holidays. It looks fancy but is quick and easy tomake.Yourguestswill think you are agourmet chef!
Thecheesecanbe smokedonagasgrill if youmakea smokerpack. Iused the charcoalgrill.
Youwillneeda cedarplank, camembert cheeseorabrie (soft creamy cheese), pepper jelly, and1-2 jalapenos.
Place theplankon thegrill for1-2minutesa side.Youwill see somegrillmarksand youwill start to smell the aroma of the cedar plank. (See thegrillmarks in the picture).
Spread the pepper jelly on the cheese. Slice the jalapeno in half, remove the seeds if you like it on themildside,andarrange jalapenosliceson topof thecheese.Slice the jalapenocrosswisewith the seeds if you like it spicy.Place the cheese in the plank. Place the plank on the grill (indirect heat) no flame under the plank. (See picture).Add a fewwood chips to the charcoals.Use smoker pack if using gas grill.Cook about 10minutes until the cheese becomes soft.Some of the cheesewill start to ooze out.
Is your neck pain affecting your balance? Have you ever seen a person with t ir head protruding forward and their body bent over?This can be subtle orquite noticeable.With neck pain, limited neck posture results in loss of balance. Just pull anyone by their nose and youwill see theywill falter forward.This isbecause thenormal linesofgravity through thebody changewhen thespineposturechanges. If youorsomeone youknowhas poorbalance, itcouldbeaproblemwith theirposture. Getyourneckmovingand feelingbetter.Callus to learnmoreaboutour programs today!
Servewithgrilled bread or fancy crackers. Enjoy!
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Try thismovement forneckpain relief. RelievePain InMinutes:
Patient Success Spotlight
RelievesNeckPain
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CERVICALROTATION Turn yourhead towards the side, then returnback to looking straightahead.
“Sincemy initialonsetof injury, Ihavebeensufferingmajor tingling inmyarmandneckpain. I'vebeen to2otherphysical therapistsand Dr.Nestorhaseliminatedmysymptoms.Hehasgivenmehope that Icanmakea full recoveryandgetback to theactive life that Ihad!” -MichaelOrsini
www.nestorphysicaltherapy.com
CallToday! 401-356-4777
www.nestorphysicaltherapy.com
Call Today! 401-356-4777
www.nestorphysicaltherapy.com
Exercise Essentials Flexibility, strength, and stability are needed to keep you moving. Share this with a friend or family member to help keep them healthy too!
STRAIGHT LEG RAISE While lying or sitting, raise up your leg with a straight knee and your toes pointed upward. Hold for 10 seconds then repeat 6 times on both legs.
SINGLE KNEE TO CHEST STRETCH While lying on your back, hold your knee and gently pull it up towards your chest. Hold for 10 counts. Repeat 6 times on both sides.
Exercises copyright of
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Relieves Arthritis Pain
FREE PAIN CONSULTATION FOR YOU AND A FRIEND!
THIS COUPON IS GOOD FOR: A FREE PAIN CONSULTATION FOR YOU FREE PAIN CONSULTATION
FREE PAIN CONSULTATION
THIS COUPON IS GOOD FOR: A FREE PAIN CONSULTATION FOR A FRIEND
Expires: 7/31/19 Call today as spots are limited!
Call today as spots are limited!
Expires: 7/31/19
401-356-4777 CALL TO SCHEDULE TODAY!
Call Today! 401-356-4777
www.nestorphysicaltherapy.com
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