NEWSLETTER
RELIEVE YOUR ARTHRITIC PAINS WITH PHYSICAL THERAPY
2023
5 Exercise Tips To Help Your Back And Knees
How Can Physical Therapy Help Relieve Arthritis?
Creating Self Awareness
MDMPHYSICALTHERAPY.COM
@MDMPHYSICALTHERAPY
RELIEVE YOUR ARTHRITIC PAINS WITH PHYSICAL THERAPY
WHAT YOU CAN DO TO HELP YOUR ARTHRITIS PAIN Regardless of the cause of arthritis, physical therapy plays a significant role in treating its symptoms. Physical therapy should always be the first treatment method before resorting to more aggressive procedures, such as surgery. In most cases, physical therapy can eliminate the need for more aggressive treatments, such as harmful pain-management drugs or invasive surgical correction. If the condition is severe and surgery is required, physical therapy will help you prepare and recover from your procedure. In addition to traditional physical therapy treatments, to make sure your pain is managed, it is helpful to incorporate the following into your everyday routine: • Getting exercise. Exercise is vital for relieving pain and maintaining joint function. Cartilage receives its nutrition from joint fluid, so the more you exercise, the better. To avoid additional pressure on the affected joint(s), try non-weight-bearing exercises like aquatic exercises or bicycling. • Taking supplements. Some nutritional supplements have shown promise for relieving pain, stiffness, and other arthritis symptoms. Glucosamine and chondroitin, omega-3 fatty acids, SAM-e, and curcumin seem to help alleviate pain associated with osteoarthritis and rheumatoid arthritis. • Avoiding processed and sugary foods. Fried foods, processed foods, and foods with high sugar content and high fat can cause inflammation in your body and negatively impact your arthritis symptoms.
Are you experiencing pain in your knees or stiffness in your back? Do you find it difficult to move the way you used to? You could be suffering from osteoarthritis. At MDM Physical Therapy, you can find solutions to your pain and get back to living the life you enjoy! Osteoarthritis is the most common form of arthritis, affecting nearly 30 million nationwide. Signs of arthritis may include stiffness and pain with squatting, bending, or sitting too long. Pain that is worse in the morning but disappears throughout the day may also be a sign of arthritis. As the condition advances, inflammation leads to pain and loss of motion in the joints. While arthritis can be debilitating, there’s a lot that you can do to alleviate the pain and improve your function. If you are looking to manage your arthritic pains to live more comfortably, the therapists at MDM Physical Therapy can help! WHAT IS ARTHRITIS? Arthritis refers to any chronic condition that affects the joints, causing pain and inflammation. The Arthritis Foundation states that there are over 100 different types of arthritis that exist. However, the two most common types of arthritis are osteoarthritis and rheumatoid arthritis. Osteoarthritis is the most common, and it happens as a gradual breakdown of cartilage in the joints. This can occur from age, injury, or repetitive use of the affected joint(s). When worn down, cartilage can no longer act as a strong cushion and shock absorber for the joints, resulting in bone-on-bone friction and painful inflammation. Rheumatoid arthritis is the second most commonly experienced form of arthritis and develops as an autoimmune response. When someone has rheumatoid arthritis, their immune system sees the joints as a threat. Because of this perceived threat, the immune system attacks the joints, resulting in pain and inflammation. While research is ongoing to understand rheumatoid arthritis better, many experts believe that your hormones, genes, smoking, and environment could all be contributing factors.
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REFER A FRIEND! DO YOU HAVE FRIENDS OR FAMILY UNABLE TO DO THE FOLLOWING? • Move without pain • Bend and move freely • Balance confidently & securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy life Have them call us today! They will thank you, and so will we!
HOW CAN PHYSICAL THERAPY HELP RELIEVE ARTHRITIS? While there is not yet a known cure for arthritis, we know that improving your joint movement, muscle strength, balance, and coordination help reduce your pain and improve your function. At MDM Physical Therapy, we will start with an evaluation and a functional movement assessment to identify all the factors that may be contributing to your pain. This will consist of a thorough history to understand more about your typical daily schedule and the everyday demands on your body. We want to get an idea of your overall health status, including factors contributing to your condition. We will use this information to develop a comprehensive program that includes targeted manual techniques, mobility work, strengthening, and appropriate pain relief techniques. We will then incorporate activity-specific treatments with balance and coordination training to ensure your safe return to doing what you love! CALL TODAY FOR AN APPOINTMENT If you or a loved one is suffering from arthritis, contact MDM Physical Therapy today. We will get you started on a treatment plan that will help restore your mobility, comfort, and quality of life! Sources: https://pubmed.ncbi.nlm.nih.gov/32364594/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5832048/ https://www.uptodate.com/contents/epidemiology-of-risk-factors-for-and-possible-causes-of-rheumatoid-arthritis https://www.arthritis.org/health-wellness/treatment/complementary-therapies/supplements-and-vitamins/vitamins-supplements-arthritis ELBOW FLEXION Start seated with your arms by your sides. Place your opposite hand on the upper arm of the arm you want to exercise in order to pin your arm to your side. Slowly bend your elbow upward as far as you can raising your hand upwards. Slowly return to your starting position. Repeat 3 sets of 10 reps. EXERCISE OF THE MONTH www.ptwired.com
Have you ever wondered what exercises help back pain or make your knees feel better? Our physical therapists focus on solutions at MDM Physical Therapy and will guide you through the exercises that work! Fortunately, some safe, effective exercises help provide relief for people suffering from pain, including the following: 1. Backbends and/or press-ups 2. Glute stretches 3. Core activation 4. Bridges 5. Chair squats Physical therapists are movement experts and can teach you the exercises that will help your specific condition so you can get back to doing what you love! 5 EXERCISE TIPS TO HELP YOUR BACK AND KNEES
Get Your Life Back with MDM Physical Therapy Schedule your appointment to start living your life again, pain-free by scanning the QR code and visiting mdmphysicaltherapy.com
Sources: https://pubmed.ncbi.nlm.nih.gov/30252425/, https://pubmed.ncbi.nlm.nih.gov/32669487/, https:// pubmed.ncbi.nlm.nih.gov/25591130/
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“Before coming here, I was in so much pain and could hardly walk. I was using a walker to get around. Today, my pain level is at a 1 and I am no longer using a walker. My therapist was fantastic and all the techs were great and very helpful. I would recommend MDM to everyone.” - Shirley L.
CREATING SELF AWARENESS
FIND US 7205 E. Southern Ave. Suite 111 Mesa, AZ 85209 OUR HOURS Monday - Friday: 7 AM - 6 PM Saturday & Sunday: Closed CONTACT US (480) 832-9308 info@mdmphysicaltherapy.com mdmphysicaltherapy.com
Self-awareness is one of the key elements of personal growth. By gradually building it you will better understand what type of interactions you should have with others. In short, self- awareness will help you create and maintain the healthy life you want and deserve. There are two kinds of self-awareness, internal and external, both equally important. Internal self- awareness is the conscious knowledge of your own character, feelings, motives, and desires. External self-awareness will make you aware of how other people see you. Building and creating your own self-awareness will allow you to make intuitive decisions without thinking twice. Here are some simple ways to help you develop it while on your journey to optimal health and wellbeing: • Self-reflect. Self-reflection is the ability to look at yourself and your actions in an unbiased way. Looking back at your actions before, during, and after situations without judgment is difficult, but can build long-term emotional intelligence. • Journaling. Writing down your feelings can help you reflect upon a situation, past or present. Simply write down your thoughts and feelings in Your LifeBook, or a journal, then revisit these events and feelings to help you better understand yourself. • Get an outside perspective. Seek input from trusted family members, friends, or from a professional counselor. Ask what words describe you? What is their perception of your strengths and weaknesses? This honest feedback may be challenging to hear at times, but it can help you identify when you need to change or stay the same, building your whole picture –who you are, what you recognize, and how you take responsibility for your actions. Let us know if MDM HealthCoach can help!
Get Your Life Back with MDM Physical Therapy Schedule your appointment to start living your life again, pain-free by scanning the QR code and visiting mdmphysicaltherapy.com
MDMPHYSICALTHERAPY.COM
HAS YOUR PAIN COME BACK? SCHEDULE YOUR APPOINTMENT TODAY!
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