Hayden PT: Relieving Low Back Hip and Knee Arthritis Pain

Health & Wellness The Newsletter About Your Health And Caring For Your Body LINDSEY TINKLE, FRONT OFFICE Getting To Know The Hayden Physical Therapy Team

Lindsey graduated from Franklin Community High School. She currently lives in Whiteland with her husband and daughter. In her spare time she enjoys reading, hiking and spending time with her family. - Lindsey Tinkle, Front Office

INSIDE: • 6 Tips To Help Your Arthritis Pain

• Healthy Recipe

• Patient Success Spotlights

• Relieve Knee Pain In Minutes

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

If you’re constantly facing lower back, hip and knee pain—you might be feeling arthritis. According to the Centers for Disease Control, roughly 54.4 million North American adults are diagnosed with some form of arthritis per year. As we age, our bones wear down. Are yours? If they are, don’t worry. It’s possible to alleviate the symptoms. It’s even possible to eliminate them entirely. Ifyouhaveregularachesandpains,keepreading.Wehaveasolution. What Is Arthritis, Exactly? Before knowing how to relieve arthritic pain, you’ll need to understand it. Arthritis—or the painful stiffness, or inflammation, of joints—isn’t a single disease. The term “arthritis” is an informal explanation of joint pain and disease in general. Over 100 types of arthritis exist, asserts the Arthritis Foundation. People of all ages, races and sex can get it. It’s also the leading cause of ongoing disability in America. What Causes Lower Back, Hip and Knee Arthritis? Because arthritis is a catch-all term, pinpointing what causes arthritis may be difficult. In most cases, arthritis is caused by injuries. These injuries degenerate bones, joints and cartilage, resulting in the pain. Arthritis can also be caused by: TO TREAT YOUR ARTHRITIS PAIN Take The Next Step

Simply walking can cause arthritis in the lower back, hip and knee. Our legs wear down as they’re used. Sometimes, old age is simply the culprit as use wears away at our joints and bone tissue. This type of arthritis, called degenerativearthritis—orosteoarthritis—isthemostcommonkindofarthritis. When the leg’s cartilage—or its slick, cushioned surface—is worn away, bone rubs against bone. This pain, stiffness and swelling requires professional osteoarthritis treatment. Arthritis and Physical Therapy Regardless of the cause of arthritis, physical therapy serves a purpose in most cases. Often, severe arthritis may require medication, hot and cold therapy or even surgery. While maintaining a healthy weight, exercise and a good diet help, medical intervention may eventually be needed. During physical therapy, the individual is trained to reach maximum mobility. They may also undergo exercises that reduce the pressure on arthritic spots. If a patient has undergone surgery, post-op physical therapy can help them reclaim their mobility—as well as their lifestyle. If you or a loved one suffers from arthritis, you still have options. Contact one of our therapists today, and ask about ongoing physical therapy treatment to restore mobility, comfort and quality of life. https://www.arthritis.org/about-arthritis/understanding-arthritis/what-is-arthritis.php | https://www.arthritis. org/about-arthritis/where-it-hurts/back-pain/causes/back-arthritis.php | https://www.arthritis-health.com/ blog/7-core-exercises-relieve-back-and-hip-arthritis-pain | https://www.arthritis-health.com/blog/4-types- arthritis-cause-sacroiliac-joint-pain

• Infections, such as Lyme disease • An immune system dysfunction • The inheritance of osteoarthritis • An abnormal metabolism, which leads to gout

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6 TIPS TO HELP YOUR ARTHRITIS PAIN

When it comes to treating arthritis, you may have more options than you realize. There is a lot you can do to reduce your aches and pains from arthritis, 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 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.

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.

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Relieve Knee Pain In Minutes Try this movement if you are experiencing knee pain.

Spinach Dip

Strengthens Knee

www.simpleset.net

KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Hold for 30 seconds and repeat 5 times.

INGREDIENTS • 1 package frozen spinach (drain) • 2 - 8 oz packages cream cheese • 1 package colby jack cheese • 1 package parmesan cheese

• 2 cans of Rotel • Small onion, chopped • 1 tsp cumin or to taste • 1 tsp garlic salt or to taste

INSTRUCTIONS Combine all ingredients well and place in a 11 x 13 pan. Bake at 375 degrees for 30 - 40 minutes.

CALL TODAY! 317-881-0101

Practice News

Patient Success Spotlights

Hayden Physical Therapy is a proud sponsor of: Center Grove Little League, Center Grove Lassie League, & Center Grove All Star Travel Softball

They welcomed my girls with open arms.

“Having weekly therapy for my daughter was not easy. With multiple children, leaving the house can be a pain! But the Hayden staff became like family. They welcomed my girls with open arms. Our girls looked forward to going each week and begged to “play” with Michael and Daniel! We have certainly made some awesome friendships!” - Katie E.

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Coupon Corner

Discover How To Live Pain Free!

At Hayden Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. 1. CALL AND TALK TO YOUR THERAPIST

COMPLIMENTARY 15 MIN. CONSULTATION

2. DISCOVER WHY YOUR PAIN HAS COME BACK

CALL TODAY TO SCHEDULE (317) 881-0101

3. GET YOUR CUSTOM RECOVERY PROGRAM

FIND US ON SOCIAL MEDIA

586 S. State Road 135, Suite E Greenwood, Indiana 46142

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