Health & Fitness Newsletter by Beyond Limits Physical Therapy
Newsletter Your Health &Fitness The newsletter helping you live life to the fullest
WELLNESS TIPS FOR NEW YEAR’S RESOLUTIONS
Do you use the new year as an annual health seminar with yourself? Here’s a list of 3 simple wellness tips. Hopefully, these will make picking an easily-attainable goal less daunting and enjoyable. Cheers to a healthy and happy new year. 1. Drink half your body weight in ounces of water. If you weigh 160 pounds, you should drink 80 ounces of water. When the body is dehydrated, it doesn’t run efficiently. Drinking water has plenty of benefits including increasing energy, flushing out toxins, improving skin complexion and boosting immunity, to name a few. 2. Start the morning with a hydrating warm drink. I choose warm water and lemon because I like the taste. I’ve also seen apple cider vinegar concoctions that rehydrate and influence the body’s alkaline state, which has been noted for added health benefits. Drink these before coffee and breakfast for instant energy, likely from the rehydration process.
3. Be active daily. Aim for 30 minutes of activity daily. Break it up throughout the day: 10 minutes before work, 10 minutes afterwards and 10 minutes home with the kids. If a long-term resolution seems daunting, aim for newmeasurable goals monthly. Think short-term and create a new goal every month. For instance, come up with an idea like drink homemade juices or smoothies five days a week or don’t eat packaged snacks for a month. It doesn’t seem like such a life overhaul if you add or eliminate a certain food for just 30 days. Plus, if you get in the rhythm of it, you might continue. Or if not, you know you will start a new goal the next month. Beyond Limits PhysicalTherapy offers awellness program for those seeking to live a healthier and more active lifestyle! Contact us at Herriman & Eagle Mountain, UT centers to meet with our dedicated team of physical therapists today.
Newsletter Your Health &Fitness The newsletter helping you live life to the fullest
HERRIMAN 13358 South 5600 West Herriman, UT84096
EAGLE MOUNTAIN 3943 E. Pony Express Pkwy., Ste. 220 Eagle Mountain, UT84005
INSIDE: • HOW CAN PHYSICAL THERAPY HELP OSTEOARTHRITIS? • PATIENT SUCCESS SPOTLIGHT • RELIEVE PAIN IN MINUTES
OSTEOARTHRITIS IS A PAIN! PHYSICAL THERAPY CAN HELP
HELPING YOU LIVE, WORK & PLAY BETTER! • EARLY MORNING, EVENING & SAME-DAY APPOINTMENTS • PATIENTS SEEN PROMPTLY • INSURANCE ACCEPTED & FILED • VISA & MASTERCARD ACCEPTED • FLEXIBLE PAYMENT PLANS • TWO CONVENIENT LOCATIONS • CARING, HIGHLY EXPERIENCED STAFF
As we all age, our bodies experience a certain “wear and tear” on cartilage and joints. This can cause inflammation and pain, known as arthritis. According to the American Arthritis Foundation, Osteoarthritis is the most common form of arthritis, making itself apparent in people as they age. 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: • Joint pain. • 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.
HERRIMAN (801) 302-7232 CALL TODAY!
EAGLE MOUNTAIN (801) 789-7333
www.beyondlimitspt.com
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 therapycanhelp inactuallystrengtheningyour jointsandmuscles 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.
Ourphysical therapistsare trained tohelpyouwith jointalignment, 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 therapycangetyoubackonyour feetanddoing theactivitiesyou used to love! Ifyouaresuffering fromOsteoarthritis,giveusacall today -wecangetyouback to livingyourbest,mostpain-free life.
Source: https://www.aota.org/~/media/Corporate/Files/AboutOT/Professionals/ WhatIsOT/PA/Facts/Arthritis%20fact%20sheet.pdf
https://www.arthritis.org/
Seasonal Recipe: Orange Cranberry Bread
INGREDIENTS • 2 cups white whole wheat flour • 1/2 cup sugar • 1 teaspoon baking powder • 1/2 teaspoon baking soda
• 1/2 teaspoon salt • 1 cup fresh cranberries • 1 teaspoon orange zest • 1/3 cup coconut oil, melted • 3/4 cup fresh orange juice • 1 egg
DIRECTIONS Grease an 8×4 inch loaf pan. Set aside. Preheat oven to 350° F. In a large bowl, add white whole wheat flour, sugar, baking powder, baking soda, salt, cranberries, and orange zest. Gently stir. In a separate medium-sized bowl, add coconut oil, fresh orange juice, and an egg. Add wet ingredients to dry ingredients. Stir to combine everything together. Scrape the batter into the prepared loaf pan. Bake for 30-35 minutes. Remove and let cool for 5 minutes. Serve and enjoy!
Recipe: https://www.joyfulhealthyeats.com/moist-orange-cranberry-bread/
HERRIMAN (801) 302-7232 EAGLE MOUNTAIN (801) 789-7333 CALL TODAY TO SCHEDULE YOUR APPOINTMENT!
DISCOVER HOW TO LIVE PAIN FREE
a Do you have problems bending? a Are you suffering from an injury? a Do you suffer with aches or pains? If you have answered “Yes” to any of the questions, we can help. Mention or Bring in This Coupon Today For a FREE 15 MINUTE PHYSICAL THERAPY *CONSULTATION At Beyond Limits Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Beyond Limits Physical Therapy 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 Attention Pain Sufferers
Patient Success Spotlight
“Beyond Limits worked wonders for my back pain. I went from extreme pain to no pain within a month’s time. Everyone at Beyond Limits are very friendly and knowledgeable which made every visit with them a good time. I was given many stretches and exercises which were easy to follow and complete at home, which also greatly contributed to my recovery. I had mainly worked with Casey, who explained each stretch and exercise with my treatment so I had a better knowledge as to why and what reason to do them correctly.” - Wayne W. “I went from extreme pain to no pain within a month’s time.”
Relieve Pain In Minutes Try this movement if you are experiencing knee pain.
KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Repeat 5 times on each leg. Stretches Knee
www.simpleset.net
* consultations do not involve a physical therapy evaluation or treatment.
HERRIMAN (801) 302-7232
EAGLE MOUNTAIN (801) 789-7333
www.beyondlimitspt.com
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