KerrvillePT: Natural Ways To Relieve Arthritis Pain

Health & Wellness

September, 2019



Signs of arthritis may include pain with squatting, bending, or sitting too long. Pain that is worse in the morning but seems to disappear throughout the day may also be a sign of arthritis. There are a number of reasons why arthritis may occur, including: • Normal or abnormal wear and tear on joint cartilage. • Injuries that damage cartilage and joints. • Diseases that damage cartilage. • Lack of joint support from poor muscle strength and tissue flexibility. What exactly is arthritis? The term “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 twomost common types of arthritis are osteoarthritis and rheumatoid arthritis. Osteoarthritis is the most common, and it happens as a gradual “wear and tear” of cartilage surrounding the joints. This can occur from age or from excessive, repetitive

use of the affected joint(s). When cartilage is worn down, it 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 a bit different from osteoarthritis and it is not as well understood. It is the secondmost commonly experienced form of arthritis, and it 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 systemattacks the joints, resulting in pain and inflammation. While research is ongoing, in order to better understand rheumatoid arthritis, many experts believe that your hormones, medical history, and environment could all be contributing factors. Are you looking to manage your arthritic pains so you can live more comfortably? If so, contact Kerrville Physical Therapy Center today.

How Can I Relieve My ARTHRITIS?

1. Getting exercise. Exercise is important for relieving pain and maintaining joint function. It is also vital in strengthening muscles, increasing flexibility, and improving blood flow. In order to avoid additional pressure on the affected joint(s), you can mix weight bearing and non-weight bearing exercises, such as aquatic exercises or bicycling. Your physical therapist will prescribe targeted exercises to you that you can do both during your PT sessions and on your own time. Cartilage receives its nutrition from joint fluid, so the more you exercise, the better. 2. Taking your vitamins. The Arthritis Foundation states that there are amultitude of benefits in taking glucosamine and chondroitin vitamins. Glucosamine is naturally made in the body and helps support the cartilage by retainingwater and preventingwear. Therefore, taking additional glucosamine vitamins can help with damaged cartilage. Some studies have also shown glucosamine to slow down joint damage altogether. 3. Avoiding certain foods. Did you know that some foods actually increase the body’s natural inflammatory response? Fried foods, soda, processed foods, and foods with high

sugar content and high fat can cause the inflammation of your arthritis to worsen. By cutting out these foods, you can help naturally relieve the inflammation in your body. 4. Taking calcium and magnesium supplements. These are vital minerals needed for hundreds of processes in your body. Having enough calcium and magnesium allows you to build strong bones while simultaneously reducing irritated nerve endings, thus decreasing pain. If possible, find supplements that are in powder form that can be easily digested and help your body’s intake of these essential minerals. 5. Getting plenty of rest. Sleep is a time for our body and brain to repair itself. Making sure you are getting enough sleep is important. By allotting yourself 7-8 hours of rest each night, you are able to allow your body to repair and decrease pain. If you or a loved one is suffering from arthritis (or you think you might be), contact Kerrville Physical Therapy Center today. We will get you started on a treatment plan that will help restore your mobility, comfort, and quality of life.

Patient Success Spotlight

Thank you for my new, limp-less walk!

“It wouldn’t be right for me to move on with my new life without thanking all of you for the most thoughtful care I have ever experienced. I offer you guys a standing ovation. I have never seen a group exhibit such great teamwork, informed guidance, awesome attitude, and a welcome dose of humor. Thank you for my new, limp-less walk! I have not felt this blessed since my kids were born.”


To THANK YOU for choosing our physical therapy practice, we are offering a FREE Physical Therapy Analysis! Limited to the first 25 patients to call. SCHEDULE YOUR FREE ANALYSIS BY CALLING 830-896-7377 TODAY! EXPIRES 09-28-19


• Cervical & Pelvic Traction • Hivamat

• Kinesio Taping • Epley Maneuver • Ultrasound • Electric Stimulation

• Physical Therapy • Massage Therapy


At Kerrville Physical Therapy Center, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.

It’s time to visit Kerrville Physical Therapy Center if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

Vegan Sweet Potato Quesadillas

INGREDIENTS • 5 tbsp olive oil

• 1 sweet potato, grated • 1 tsp smoked paprika • 1/2 tsp chili (optional) • 1/2 tsp cumin (optional) • 2 handful of baby spinach • 1 cup black beans, cooked or canned • 2-3 tbsp fresh parsley, chopped

• salt & pepper to taste • 6 gluten-free tortillas • 1 cup vegan cheese, grated

DIRECTIONS Filling: Heat 1-2 tbsp of olive oil in a large skillet over medium heat. Add grated sweet potato and roast for 30 seconds, then add spices and stir to combine. Once the pan is sizzling, add a little water, then cover the pan and reduce to low hear. Cook for 6 minutes, stirring occasionally. Add baby spinach, and cook for 2 minutes until sweet potato is tender and cooked through. Stir in beans, corn, parsley and cook for 1 minute longer until cooked through. Season with salt and pepper to taste. Quesadillas: Heat another non-stick pan with medium heat and brush with some oil. Spread 3 tbsp of the filling evenly over half of 1 tortilla, leaving a 1/2 in border. Cover filling with grated cheese and fold over the empty side of the tortilla, pressing down carefully by using a spatula, so that it sticks. Cook for 2-3 minutes, flip and cook from the other side until golden and crispy. Repeat with remaining filling and as many tortillas as needed (about 4-6, depending on the exact size). Transfer quesadillas to a cutting board, slice, and then serve. Source:

Exercise Essentials Try these exercises to keep you moving...

QUAD STRETCH PRONE Lie on stomach. Hold ankle with hand. Gently pull ankle toward the buttock. You should feel a stretch in the front of your thigh. Stretches lower back

Exercises copyright of

BALANCE | ANKLE STRATEGY Stand with good posture. Sway backwards and forwards keeping your knees and hips straight. Maintain your balance by using your ankles. Sway for 30 seconds. Rest. Repeat 5 times. Improves balance

The above exercises are designed to be performed under the instruction of a licensed physical therapist.

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