Lonoke PT. Treat Arthritis Pain Naturally

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

SEE INSIDE • Applying Heat & Cold For Arthritis Pain • Exercise Essentials • Service Spotlight • Outstanding Results


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



2. Diet & Weight Loss. Tired of having a doctor tell you to lose 10 percent of your body weight for better health? Then perhaps it is time to take that advice to heart. One 2005 study showed that losing just one pound of weight reduces four pounds of pressure on the knees. Another showed that losing weight can reduce inflammation throughout the body, including in the joints where arthritis is so prevalent. That’s not to say that you should take on a drastic weight loss program in order to save your joints. Diet matters as well. Diets rich in Omega-3 fatty acids and antioxidants can help protect joints and improve blood flow. As a bonus, these nutrients are generally found in fruits, vegetables and lean sources of protein to help you reach and maintain a healthy weight. Additionally, people that consume monounsaturated fats found in nuts, seeds and avocados experience less inflammation in muscles and joints that can lead to pain. 3. Heat & Cold. Yes, that heating pad feels great on aching muscles and joints, but only applying heat to the body does not have the same health benefits as knowing when to apply heat and when to apply cold. 4. Physical Therapy. It is easy to assume that physical therapy is a “one and done” experience. If you suffer from an injury, a physical therapist helps you get back on your feet and back to normal. What most people don’t realize is that physical therapy can offer continuous care for those suffering from chronic conditions, such as arthritis. Not only do physical therapists offer the latest ultrasound therapies, exercise plans and equipment, they can give you tools to manage your arthritis pain and discomfort at home, without the use of prescription medications. They can also help you develop strategies to compensate for any disability you may experience, create an exercise plan for optimal health and discuss your nutritional needs. If you are experiencing pain and discomfort due to arthritis, there has never been a better time than now to come back to physical therapy.

Millions of Americans deal with the aches and pains of arthritis on a daily basis. In fact, of the 40 million people in the US who suffer from this class of diseases, one third say that it limits their leisure activities. A full 25 percent say they are in chronic, debilitating pain on a daily basis. If you are one of those who suffer from one or more of the nearly 100 types of arthritis, you might be asking what can be done? While there are several medications on the market that limit pain, few are targeted at your ability to move your affected joints and many carry nasty potential side effects. Fortunately, there are four easy ways to treat arthritis symptoms naturally, without the use of medication. 4 Easy Ways To Treat Arthritis Symptoms 1. Low Impact Exercise. Once upon a time, if something in your body hurt, you were told to rest until it no longer hurt anymore. What we did not realize was that people with chronic pain were resting for days, weeks, or sometimes even months or years. Such extended “rest” only resulted in muscle atrophy, or deterioration of muscle tissue. While arthritis generally affects the joints of the body, muscle loss increases stress on the joints, allows them to move in ways that are unhealthy and causes more pain. Exercise, particularly strength training, also prevents bone loss and enhances bone density in people who are prone to fractures. Low impact exercise also impacts other symptoms of arthritis that are not necessarily associated with joint pain. Feelings of fatigue that are so common in arthritis patients can be greatly reduced by low impact exercise. After just 30 minutes of low impact exercise, the brain is flooded by the feel-good hormones called endorphins that block pain, minimize any discomfort associated with exercise and even create a feeling of euphoria. Exercise also increases flexibility in stiff joints and makes it easier to fall asleep and stay asleep at night.

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APPLYING HEAT & COLD For Arthritis Pain

When to Apply Heat. There are two types of heat therapy. Dry heat, or conducted heat, comes from sources like dry heating packs, saunas or heating pads. These easy to apply methods are ideal for mild stiffness or when arthritis pain is limited to a small area. Moist heat, or convection heat, comes from wet or moist heating sources. Hot baths, steam rooms, moist heating packs or even steamed towels can offer the same benefit as dry heat therapy in smaller amounts of time. Regardless of the type, applying heat to an affected area loosens the muscle or joint, relieves pain and offers some flexibility to the area. Use heat first thing in the morning, before exercising or whenever arthritis discomfort threatens to sideline you from daily activities.

When to Apply Cold. Many people who suffer from arthritis pain complain of burning in their muscles and joints. Applying gel ice packs or frozen vegetables can reduce inflammation and numb painful, burning areas. Cold therapy can be applied for as little as ten minutes, but no more than 20 minutes per application. It can also be used several times a day, throughout the day. Regardless of the source, never put frozen items directly on the skin. Not only is it uncomfortable, it can damage the skin, soft tissues and nerves.

Congratulations to Our Attendance Winner! Stevie Ask us how you can win, too!

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Service Spotlight

DRY NE E D L I NG Dry Needling is a technique that physical therapists use for pain relief and improved function. It is helping so many of our patients feel better! Some common conditions treated with Dry Needling include; headaches, neck pain, back pain, plantar fasciitis, hip pain, tennis elbow, osteoarthritis and joint pain. Ask us how you may benefit from Dry Needling.


Outstanding RESULTS “My right knee has no pain after dry needling and therapy on Wednesday and my left knee on Friday. I had a great night sleep and am still feeling no pain in my right or left knee. It is so wonderful not to have that thought of “Oh my knee is killing me” or having to rub on my knee to maybe relive the aching in my joint.” - B.K.

“For the first time I had no pain in my knee from the time I left PT yesterday until now. Normally when I stand from a sitting position I have to stand and wait before walking, but not today!! I was walking across the room before I remembered, “Wait No-Pain!” Wonderful!!” - P.H.

“More steady on my feet. Legs are stronger. Able to get up from sitting on the floor without using a chair or object to push up from. First time in Years!!! More flexible. Can sleep on left side again - first time in a year!! Thank you!!” - C.L.

Move Freely • Alleviate Pain Naturally • Have More Energy • Enjoy Activities Pain Free • Be Stronger

Don’t let pain become a way of life Come in for a Free Consultation and see if PT along with Dry Needing can help you move toward a better feeling you! FREE DRY NEEDLING CONSULTATION

Dry Needling Can:

Loosen stiff muscles Ease joint pain Improve blood flow & oxygen circulation Optimize sports performance Accelerate healing from injury Prevent issues from becoming chronic

Lonoke: 501-676-5540 ProMotion: 501-945-0200


Offer valid for the first 25 people to schedule. Expires 6-30-19.

Practice News!

Elizabeth’s birthday is May 31st Happy Birthday, Elizabeth!

Happy Anniversary, Matt J.

Matt’s Work Anniversary is May 1st

Bhrea’s birthday is May 24th Happy Birthday, Bhrea!

Happy Anniversary, Fiona!

Fiona’s Work Anniversary is May 15th

Jessica’s birthday is May 17th Happy Birthday, Jessica


Mrs. Johnnie’s Oatmeal Cookies

Arthritis: Facts vs. Myth

Last month’s trivia answer was C) Radial collateral and Ulnar Collateral

Myth: The more you use your joints, the more they’ll hurt. Physical activity will ease your pain as well as help you stay flexible, strengthen your joints, and help you control your weight. Choose low- impact exercises that won’t be hard on your body, like swimming and walking. Fact: Strong muscles can ease OA pain. If you build up the muscles around your joints, you’ll protect and stabilize them. You can start with simple exercises at home. Lift soup cans in While you may annoy your family and co-workers, you won’t hurt your joints, make them swell, or cause OA. That crackling sound is harmless. You’re just releasing gas that builds up in the area around the joints. Fact: Losing just a few pounds can help with OA symptoms. Weight loss doesn’t have to be extreme or dramatic to make a difference. For every extra pound you drop, you’ll reduce the pressure on your knees by 4 pounds. your hands or do leg lifts while you watch TV. Myth: Cracking your knuckles causes arthritis.


• 1 cup butter • 1 cup sugar • 1 cup brown sugar • 2 eggs • 1 tsp vanilla

• 2 cups flour • 1 1/2 tsp cinnamon • 1 tsp baking soda • 1 tsp salt • 3 cups quick oats

INSTRUCTIONS Preheat oven at 350 degrees. Cream butter and sugar together. Beat in eggs and vanilla. Add dry ingredients and beat until well-mixed. Stir in oats. Use a teaspoon to drop each cookie onto a greased cookie sheet. Bake in the oven for 12-14 minutes. Allow to cool before serving.

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

Long Arc Quad While seated with your knee in a bent position, slowly straighten your knee as you raise your foot upwards as shown.

Quad Set Place a small towel roll under your knee, tighten your top thigh muscle to press the back of your knee downward while pressing on the towel.

Always consult your physical therapist or physician before starting exercises you are unsure of doing.


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