Orthosports: Relieving Low Back, Hip & Knee Arthritis Pain

Health &Wellness The Newsletter About Your Health And Caring For Your Body


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Commongardeningactivities,suchasdigging,planting, weeding, mulching, and raking can cause stress and strain onmuscles and joints.This is especially true for senior citizens and people who are normally sedentary. Different body areas such as the shoulders, neck, back, and knees can be vulnerable to injury during gardening. These tips can help prevent injuries: • Warm up before you garden. A 10 minute brisk walk and stretches for the spine and limbs are good ways to warm up. • Change positions frequently to avoid stiffness or cramping. • Make use of a garden cart or wheelbarrow to move heavy planting materials or tools. Be sure to keep your back straight while using a wheelbarrow. • If kneeling on both knees causes discomfort in your

back, try kneeling on one and keep the other foot on the ground. Use knee pads or a gardening pad when kneeling. • If kneeling or leaning down to the ground causes significant pain in your back or knees, consider using elevated planters to do your gardening. • Avoid bending your wrist upwards when pulling things or using gardening tools. Instead, keep your wrist straight and use your shoulder muscles to pull and lift. • End your gardening session with some gentle backward bending of your low back, a short walk and light stretching, similar to stretches done before starting.

Author: Andrea Avruskin PT, DPT

Health & Wellness The Newsletter About Your Health And Caring For Your Body

“Sky’s The Limit When There’s Pain Relief!” RELIEVING LOWBACK, HIP & KNEE ARTHRITIS


• 6 Tips To Help Your Arthritis Pain • Sudoku Puzzle • Relieve Knee Pain In Minutes • Patient Success Spotlight

Call IN & Win!

Do you suffer from back, knee or hip pain? It is possibleyoumayhaveosteoarthritis in those joints. Osteoarthritis (OA) is the most common condition of the joints, affecting approximately 27 million Americans. With OA, there is a breakdown in the cartilagecoveringtheendsofbones.Asthecartilage wears away, the bones become exposed and rub against each other. The deterioration of cartilage also affects the shape and makeup of the joint so that it no longer functions smoothly.The ligaments and tendons around the joint become stiff and the muscles that support the joint become weak. This leads to even more painful rubbing of the joint surfaces.Therearemanystudiesandpatientsuccess stories promoting the effectiveness of physical therapy for osteoarthritis. Our expert therapists at OrthosportsPhysicalTherapyare trainedspecifically in treatingpatientssuffering fromosteoarthritisand work to obtain optimal results. Study Shows How to Relieve OA Pain. In a medical study, 83 patients with osteoarthritis were assigned toreceiveeitherhands-onphysical therapy (treatment group) or a pill that actually did nothing to help their pain without them knowing (placebo group). Tests were done to measure how well the

peopleweredoing4weeks,8weeksand1year later. The results were very impressive with the patients who had hands-on physical therapy combined with gentle, specific exercises. They showed significant improvements in theirpain,mobilityandfunction.By 8weeks,patientswereabletowalkfurtherandfaster with much less, or completey resolved pain. Their joint stiffness, aches and mobility had improved by 55%ascomparedtothegroupwhohadnotreatment. Atoneyear,patients in the treatmentgroupstillwere doing great in terms of less pain and more mobility. Other benefits included less need for surgery with only 5% of patients in the treatment group having undergone surgery as compared to 20% with the placebo group. Ifyouaresuffering fromosteoarthritis,ourphysical therapy treatments relieveyourpain. Isn’t it timeyou didsomethingaboutyourpainandmovement?Call us today at Orthosports Physical Therapy to learn more about our ARTHRITIS PROGRAM so we can make a positive difference in your life. Annalsof InternalMedicine:February1,2000 vol.132no.3173-181.Gail D. Deyle, MPT; Nancy E. Henderson, PhD, MPT; Robert L. Matekel, MPT; Michael G. Ryder, MPT; Matthew B. Garber, MPT; and Stephen C. Allison, PhD,MPT,ECS

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When it comes to treating arthritis, you may have more options than you realize.There isa lotyoucando to reduceyourachesandpains fromarthritis, while gaining more mobility and function. People often experience pain from arthritis because of stiff joints, muscles and other tissues. In addition, muscles become weak, therefore not supporting the arthritic joints. Our customized physical therapy treatments promote muscle strength, improve range of motion, increase mobility and ease pain. In addition, coupling your treatments with the following can also help you live life to the fullest and get you back to doing the things you love: 1. Education and self-management. When your treatment is over, our experts will have equipped you with the knowledge and exercises you need to continue your progress on your own. 2. Weight loss. Maintaining your recommended weight or losing weight if you are overweight can lessen your pain by reducing stress on your affected joints. Weight loss specifically helps ease pressure on weight- bearing joints such as the hips and knees. 3. Footwear and insoles. If arthritis affects your knee, special footwear and insoles can reduce pain and improve walking. 4. Knee braces. For osteoarthritis with associated knee instability, a knee brace can reduce pain, improve stability and reduce the risk of falling. 5. Heat and cold. Many people find the heat of a warm bath, heat pack or paraffin bath eases arthritis pain. Others find relief in cold packs. Still others prefer alternating the two. Learn more about what can work best for

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UNDERWATER TREADMILL SYST HYDROTHERAPY & FITNESS you by talking to our Orthosports Physical Therapy specialists. 6. Exercise. Exercise has been proven to help reduce arthritis pain while increasing strength and function. Knowing the right kind of exercises to do is the key. Talking with our physical therapists will point you in the right direction. There is a lot that you can do to relieve the pain from arthritis and protect your joints for the long-term. Find out more about our ARTHRITIS PROGRAM by calling us today and discover how to relieve and reduce the pain of arthritis. Call us today at Amherst: (716) 839-3705 or Clarence: (716) 634-1578 to schedule an appointment!


Turn a one hour workout into 20 minutes, with better results and less strain on joints and muscles. TREATMENT BENEFITS: • Higher outcomes with workouts in half the time as land based workouts • Effective exercise for fitness, training and conditioning • Adjustable treadmill speeds allow for more rigorous workouts • Larger tank and doorway makes it ideal for athletes and bariatric patients ALMOST HERE! AVAILABLE AT THE END OF APRIL: UNDERWATER TREADMILL SYSTEM

• Provides resistance throughout the range of motion with 360° of resistance for all movements, providing a closed chain, hydrokinetic exercise

•Adjustablewaterdepths forcontrolledweight- bearing exercises with less impact and stress on joints

Hudson Aquatic Systems developed AquaFit and AquaFit Plus for multiple industries. The exercise chamber gives additional privacy, and the larger track and adjustable touchscreen allow for customizable fitness needs. The AquaFit and AquaFit Plus are exceptional tools that utilize the benefits of exercising in water offering lower impact with higher outcomes in half the time of land based workouts.


Patient Success Spotlight

Sudoku Puzzle

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“I am walking a lot better. My husband says I walk a lot more distances then before I started Physical Therapy. I feel ten times better.” -Kristina T. I walk a lot more distances than before! FOLLOW & REVIEW US! M ELLNESS www.simpleset.net KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Loosens Tight Knees Relieve Knee Pain In Minutes Try this movement if you are experiencing knee pain.



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Why You Need To Come Back In For A Tune-Up: � Move without pain � Bend and move freely � Balance confidently and securely � Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle




On May 2nd Free Assessment

We are hosting a FREE Joint Pain Assessment at both of our clinics, May 2nd. We want to celebrate by thanking our current and past patients and their friends and family. We are providing FREE ASSESSMENTS at both of our clinics! The free assessments consists of a 30 min one-on-one appointment with a physical therapist. They will listen to you about your problem and how it impacts you. They will take measurements to test how well you are moving and test your strength. After your assessment, they will give you a written copy of:

• Do you suffer with joint pain? • Do you experience pain, numbness or tingling when you bend or reach? • Do you suffer from a past injury? • Do you have pain when you walk for long periods or drive? • Are you afraid your pain will get worse if you don’t do anything about it? If you have answered YES to any of the above questions (or have a stubborn spouse who is in denial) the Joint Pain Assessment may be a life changing event for you… Joint pain can completely ruin your life… I’ve seen it many times. ü It can take your focus away from enjoying your life… like spending time with your children or grandchildren ü It can mess up your work or force you to do a job you don’t want to do ü It can ruin your travel plans

• The cause of your problem • A plan for what successful treatment looks like

Appointments are free but limited; there are only 8 spots per location available. Don’t delay, register today by calling the clinic nearest you now!

Reserve your spot today and learn how to take care of your joint pain!

AMHERST 3970 Harlem Rd Amherst, NY 14226 (716) 839-3705

CLARENCE 8637 Main St Clarence, NY 14221 (716) 634-1578


Free Mobile Download Get Easy Relief For Your Pain With A Simple Click...

Do you or someone you know have hip, knee or leg pain? As a current or past patient you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your own home. Go to www.kneebook.net/orthosportspt for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today!

DOWNLOAD AT: www.kneebook.net/orthosportspt

“Enjoy A Healthy Recipe!” CHICKEN TORTILLA SOUP

Ingredients • 2 tablespoons vegetable oil • 1 small onion, diced • 2 tablespoons minced garlic • 2 jalapeños, finely diced

• 3 chicken breasts, boneless • 2 limes • Salt & black pepper • 1 cup chopped cilantro leaves • One 8-inch flour tortilla • 1 avocado, sliced • 1 cup shredded Monterrey cheese

• 6 cups low-sodium chicken broth • One 14.5-ounce can diced tomatoes • One 14.5-ounce can black beans

Directions In a large saucepan heat the vegetable oil. Add the onions and cook for 2 minutes. Once the onions have softened add the garlic and jalapeños and cook for another minute. Pour the chicken broth, tomatoes and beans into the pot and bring to a boil. Once at a boil lower heat to simmer and add your chicken breasts. Cook the chicken for 20 to 25 minutes. Once chicken is cooked remove from pot. When cool enough to handle, shred it and set it aside. Add lime juice and fresh cilantro to the pot. In a serving bowl add a mound of shredded chicken. Ladle soup over chicken and top with a lime wedge, grilled tortilla strips, avocado slices and cheese.

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