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, as 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.
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
LIVING YOUR LIFE WITHOUT BACK PAIN
FINALLY,RELIEF FROM YOUR ARTHRITIS PAIN
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HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body INSIDE: • 10 REASONS WHY WE SHOULD EXERCISE • YOUR HEALTH IN MIND! • WHAT ARE THE BEST EXERCISES FOR ARTHRITIS? • EXERCISE OF THE MONTH
FINALLY,RELIEF F ROM Y O U R A RT HR I T I S PA I N
appear more abruptly, especially when the pain develops in association with a change in weather or other environmental circumstance. Overcoming Arthritis 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.
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, as 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, 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, so, typically, 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
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10 REASONS WHY WE SHOULD EXERCISE Exercise is great, we know this, right? Well sort of.
Regularly flexing your joints and exercising your body canhelp you feel andmove better. Research indicates that exercise can reduce your arthritis pain. Based on your particular condition and WHAT ARE THE BEST EXERCISES FOR ARTHRITIS? So many people see the body as a bit of machinery. The more it works the more the parts need replacing. Is this true? Absolutely NOT. The body is an organic organism that adapts both positively and negatively to stimulus. The more active we are (within Many people know exercise is good for us on a general level, but the question is, do they know it’s right for them on an individual level, and is it the right fix for their problem? People also build up ideas about what is the correct treatment for them. This can be from their own in depth research on the internet (right!), what they have picked up from friends and family or from previous treatment with a therapist. This can lead to some pretty strong ideas about what should and perhaps should not be done to help them. Deep down, we all know that exercise can be effective with back pain, certainly not a magic bullet, but one of the best things we can do that are low cost and low risk too. Our beliefs drive our expectations and actions. If I don’t believe in something I am much less likely to do it.
type of arthritis, your physical therapist may recommend the following kinds of physical therapy exercises: 1. Strength-Building Exercises - Gentle, careful weight training can lend extra stability to your joints, helping yourmuscles and connective tissues assume more of the joints’ burden. 2.Aerobic Exercises - Aerobic exercises boost your circulation. This increase in the circulation reason) the stronger we become. The less active, well….. The following is a general list of reasons for WHYwe should exercise bothwhen recovering from injury, and for overall health: 1. Exercise is one of the BEST well EVIDENCE interventions we have for musculoskeletal pain. 2. Exercise won’t make your body WORSE. 3. Exercise CAN actually make the discs in your back healthier! 4. Activity is a pain killer 5. Exercise is an anti-inflammatory. 6. Lack of exercise is associated with chronic pain.
supports joint tissue health while helping inflammatory substances and excess fluids to exit the joints. 3. Flexibility Exercises - These exercises are designed to help you increase your range of motion with less pain. They can be as simple as arm raises or shoulder rolls. 4.Water Walking - If yourweight-bearing joints make walking difficult, your physical therapist may prescribewaterwalking instead. Standing in awater-filled pool reduces the amount of weight your jointsmust support, allowing you to exercise moreeasily and comfortably.Workingout inwater providesexercise that is soothingandnon-impact. Your physical therapistmay recommend aheated pool to help relieve pain in arthritic joints. We are here to help reduce the pain from your arthritis and improve your function. Call us today for a consultationand treatment plan suggestions. 7. Lack of exercise as amajor cause of chronic diseases. 8. It’s involved in mental health as well. 9. You want to live longer right? 10. You CAN have a healthier heart. There are numerous studies that relate to these. This demonstrates that physical activity and exercise have an effect on us on a number of different levels, from the heart to the head to pain as well. With somany opportunities to educate ourselves on the internet these days, this list can lead you to all the research needed for us to expand our beliefs, which will drive our expectations and actions.
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OUR SERV I CES
The staff at Trademark Performance is focused on keeping our equipment and facilities clean for you. To help prevent the spread of COVID-19, we want to also encourage our patients to help prevent the spread of coronavirus by: YOUR HEALTH IN MIND!
• McKenzie Method • Myofascial Release • Personal Training • Therapeutic Exercise • Vestibular Therapy • Wellness Program • Ergonomics
• ACL Injury Prevention Program • Advanced Functional Science • Athletic Training • Electrical Stimulation • Graston Technique • Kinesio Taping • Laser Therapy • Manual Therapy
STAYING HOME IF YOU ARE SICK
CLEANING HANDS OFTEN
AVOID TOUCHING YOUR FACE WITH UNWASHED HANDS
HAS YOUR PA I N COME BACK?
If you are feeling sick, we ask that you stay home and contact us to reschedule your appointment. Thank you!
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Keep up with your physical therapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call Trademark Performance for a complimentary injury consultation. We will guide you so you can get back to the activities you love.
U S E T H I S E X E R C I S E T O R E L I E V E T I GH T H I P S & T H I GH S EXERCISE OF THE MONTH
Helps Leg Pain
PRONE HIP EXTENSION
While lying face down with your legs straight, slowly raise one leg up off of the floor, about 10 inches into the air. Relax and hold for 3-5 seconds before placing leg back down to starting position. Repeat the exercise 6 times on both legs.
CLINIC NEWS REMOTE PERSONAL TRAINING I S NOW L I V E !
Exercises copyright of
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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