If you’re constantly facing lower back, hip or knee pain—you might be feeling arthritis. According to the Centers for Disease Control, roughly 54.4 million U.S. adults are diagnosed with some form of arthritis per year. As we age, the cartilage in our joints wears down, causing painful bone on bone rubbing, inflammation, stiffness, and pain.
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Relieving LowBack, Hip and Knee Arthritis Pain
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 overuse, wear and tear, or injuries. Arthritis can also be caused by: • Infections, such as Lyme disease • An immune system dysfunction - rheumatoid arthritis • The inheritance of osteoarthritis • An abnormal metabolism, which leads to gout For arthritis suffers, even simply walking can cause pain in the lower back, hip, or knee. Often, arthritis is a downward spiral of progress pain, limiting movement and strength, which in turn causes more inactivity and pain. However, by improving joint movement, muscle strength, balance and coordination, this cycle can be broken, reducing pain, and inflammation. Discover how our team of specialists at Rising Sun Physical Therapy can get you moving pain-free again!
If you’re constantly facing lower back, hip or knee pain—you might be feeling arthritis. According to the Centers for Disease Control, roughly 54.4 million U.S. adults are diagnosed with some form of arthritis per year. As we age, the cartilage in our joints wears down, causing painful bone on bone rubbing, inflammation, stiffness, and pain. While there is no cure for replacing cartilage yet, it is possible to alleviate the symptoms of arthritis, by improving your joint movement, muscle strength, balance, and coordination. It’s even possible to eliminate symptoms entirely, depending on the amount of arthritis you have. If you have regular aches and pains, keep
reading. We have a solution. 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, according to the Arthritis Foundation. People of all ages, races, and sex can get it. It’s also the leading cause of ongoing disability in America. The most prevalent form of arthritis is osteoarthritis, which is caused by either injury or normal wear and tear.
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Foods to Help Ease Arthritis Pain
Staff Spotlight
While exercise can help with arthritis pain, diet can also play a part in easing symptoms. Here are some tips to relieve arthritis pain in joints with healthy food choices: 1. Broccoli, Brussels sprouts, and cabbage. These veggies are part of the cruciferous family, and they are full of a compound called sulforaphane, which helps slow cartilage damage in joints due to osteoarthritis. Try adding broccoli, Brussels sprouts, cabbage, kale or cauliflower to your salad or stir-fry. 2. Fatty fish. Fatty fish like salmon, tuna, trout, and mackerel are rich in omega-3 fatty acids, which help fight inflammation. Try adding fish to your diet a couple of times a week. If you’re not a big fan of fish, ask your doctor about taking an omega-3 supplement. 3. Garlic. Garlic is a member of the allium family—which also includes onions and leeks. These items contain a compound called diallyl disulfide that may help with a number of diseases—including arthritis.
4. Tart cherries. Some people with arthritis have found relief from products made from tart cherries. The ingredient in cherries that helps with joint symptoms is the same one that gives this fruit its red color—anthocyanin. 5. Turmeric. One of the best-researched inflammation fighters isn’t a food at all, but a spice. Turmeric contains a compound called curcumin. The compound has been used for centuries in India to ward off inflammatory diseases. You’ll find this yellow spice in Indian cuisines—particularly curries. 6. Vitamin C. Antioxidants in vitamin C may slow the progression of OA. You can get vitamin C from strawberries, kiwi, pineapple, or cantaloupe. However, we warn you against taking supplements with much higher doses than 65 to 85 milligrams, because in large doses vitamin C can increase the risk of kidney stones.
Arthritis and Physical Therapy
Nicole Monaco DPT
Nicole received her Doctorate in Physical Therapy from Kean University in New Jersey. She relocated to San Francisco in her final semester of school to pursue a specialty clinical rotation in a pelvic health clinic. Nicole has always had a particular interest in treating pelvic floor dysfunction due to the significant changes in quality of life she can make for her patients, and she enjoys finding ways to challenge patients through exercise. Outside of the clinic, Nicole spends most of her time exploring the city on her bike, sitting at the beach, and looking for a good bagel (she onlymisses New Jersey a little bit). In addition to her Doctorate, Nicole has a Bachelor’s degree in FashionMerchandising fromMarist College. She has completed the Level I Pelvic Health course offered by the APTA and has attended multiple statewide and national PT conferences presenting original pediatric research.
Regardless of the cause of arthritis, physical therapy plays a major role in the treatment of arthritis symptoms and should be tried first, before more aggressive procedures such as surgery. While maintaining a healthy weight, exercise, and a good diet help, surgical intervention may eventually be needed. However, physical therapy has been shown to be an excellent way to prepare and recover after a total knee or hip replacement. It is very common for the muscles that support the knee, hip, and low back to become weakened from inactivity. Through targeted easy to do exercises, we help your muscles regain their strength, providing greater support to the joints, and reducing inflammation.
Furthermore, by improving balance and coordination, especially to the knee and hip joints, the abnormal strain on the joints is relieved, and safety is improved to reduce the risk of further injury. If you or a loved one suffers from arthritis, you have options. The first step is to contact one of our therapists today, and ask about ongoing physical therapy treatment to restore mobility, comfort, and quality of life. See how we can help your joints feel better and move better! Go online or call us to schedule an appointment today.
After a horrific ski accident in March where I broke my femur I decided it was best to start physical therapy early in the recovery process(about 3 weeks in). I’m glad I chose Rising Sun Physical Therapy because the whole crew is very responsive, even during the pandemic. Initially, I couldn’t walk without crutches and was in quite a bit of pain. Patient Success Spotlight
Healthy Recipe Greek Turkey Burgers
Bettina recommended the laser treatment for pain. I was rather skeptical, but gave it a try. I’m sure glad I did because it immediately helped reduce the pain, I slept through the night for the first time in weeks. The exercises gradually got more complex and improved my strength and range of motion. Four months after the surgery I’ve recovered enough to walk, hike, and do the things I generally love to do. Thank you Rising Sun for the positive attitude and guidance in recovery. I don’t plan on breaking my other femur, but if I do I’ll go back to Rising sun. — Ian R. Exercise Essentials Relieve Pain In Minutes!
Ingredients • 1 cup frozen chopped spinach, thawed
• ¼ tsp ground pepper • 4 small hamburger buns, preferably whole- wheat • 4 tbsp tzatziki • 12 slices cucumber • 8 thick rings red onion (about ¼-inch)
• 1 lb 93% lean ground turkey • ½ cup crumbled feta cheese
• ½ tsp garlic powder • ½ tsp dried oregano • ¼ tsp salt
Directions Preheat grill to medium-high. Squeeze excess moisture from spinach. Combine the spinach with turkey, feta, garlic powder, oregano, salt and pepper in a medium bowl; mix well. Form into four 4-inch patties. Oil the grill rack. Grill the patties until cooked through and no longer pink in the center, 4 to 6 minutes per side. (An instant-read thermometer inserted in the center should register 165°F.) Assemble the burgers on the buns, topping each with 1 tablespoon tzatziki, 3 cucumber slices and 2 onion rings.
STRAIGHT LEG RAISE While lying or sitting, slowly raise your leg, keeping your knee straight and your toes pointed outward. Hold for 2 seconds, then slowly lower your leg to the starting position. Repeat 10 times with each leg.
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