Outpatient: Relieve Arthritis Pains With These Simple Steps

NEWSLETTER

RELIEVE YOUR ARTHRITIS PAIN WITH THESE SIMPLE STEPS

INSIDE: • 12 Simple Steps For Relieving Arthritic Pains At Home • Exercise Essentials • Your Health In Mind • Dairy Free Ranch Salad Dressing & Dip

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NEWSLETTER

Relieve Your Arthritis PainWith These Simple Steps

How can Physical Therapy Relieve my Arthritis Pain? Arthritic joints typically lose their normal levels of function and strength, due to the chronic inflammation they are experiencing. However, one of the primary goals of physical therapy is to regain as much function as possible in the affected area(s) of the body. By restoring normal joint movement and improving muscle strength, the amount of excessive pressure on the joint can be relieved. Reducing the pressure on the affected joint decreases inflammation and helps relieve pain by improving mobility. When you arrive for your initial consultation at Outpatient Physical Therapy, you’ll be greeted by one of our licensed and dedicated physical therapists. Each of our team members are movement experts with years of medical training, equipped in helping patients relieve the stiffness, achiness, and pain associated with arthritis. Your physical therapist will conduct a physical evaluation to analyze your joint movement, muscle strength, and overall function, in order to pinpoint the exact areas that are causing you pain. You will then be prescribed a personalized treatment plan, focused around your specific needs. Treatment plans will include targeted stretches and exercises aimed at relieving your pain and improving your function, in addition to any specialized methods your physical therapist deems fit. This may include manual therapy, ice and heat therapies, electrical stimulation, or ultrasound. Your physical therapist may also include additional services as needed, such as weight management techniques to help ease some stress on your joints, and/or posture improvement to relieve stiffness and prevent injury.

Did you know that arthritis is the leading cause of disability across the United States? According to the Arthritis Foundation, approximately 50 million people live with arthritis. While it is possible for arthritis to develop in any joint, it most commonly affects the neck, back, hands, hips and knees. There are hundreds of different types of arthritis but the most common 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-to-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 formof 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, the immune system attacks the joints, resulting in pain and inflammation. While research is still being done in order to better understand rheumatoid arthritis, many experts believe that your hormones, medical history, and environment could all be contributing factors. Whatever may be causing your arthritis pain, Outpatient Physical Therapy can help you find relief. Contact us today to schedule a consultation and find out how our services can benefit you!

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8 Convenient Locations To Serve You!

5 9. Drink plenty of water. 10. Eat nutritious foods. 11. Avoid fried foods, sodas, and other items that increase inflammation in your body. 12. Work with your physical therapist to create a treatment plan and update it with a yearly check-up. If you are living with joint pain, call us today to learn more about our arthritis treatment programs. We recommend a yearly physical therapy check-up to ensure you are performing at your best. Find relief for your arthritic pains today with Outpatient Physical Therapy! Treatment plans for arthritis cases are aimed at relieving pain and decreasing the amount of inflammation, stiffness, and overall stress placed on the joint(s). However, there are also some steps you can take on your own to make sure your daily life is as pain-free as possible: 1. Stretch multiple times a day. 2. Alternate between weight bearing and non-weight bearing exercises. 3. Use tools that make it easier on your joints, such as large handled can openers and large grips on kitchen tools. 4. Carry grocery bags on your forearms, instead of straining the joints in your fingers. 5. Have commonly-used items within easy reach to avoid squatting, kneeling, or having to reach high overhead. 6. Get up and move often. Don’t sit for more than 30 minutes without getting up for a break. 7. Avoid prolonged kneeling. 8. Maintain proper posture when sitting and standing. 12 Simple Steps For Relieving Arthritic Pains At Home Do You Have Friends Or Family Unable To Do The Following: Who Do You Know That Needs Our Help?

Covington 16720 SE 271st St, Suite 200 Covington, Washington 98042 Phone: (253) 630-5808 Fax: (253) 630-6438

Kent 8009 S. 180th Street, Suite 112

Kent, Washington 98032 Phone: (425) 226-7827 Fax: (425) 251-5757

Maple Valley 26837 Maple Valley-Black Diamond Road SE, Suite 200 Maple Valley, Washington 98038 Phone: (425) 413-4425 Fax: (425) 413-4429

Auburn 701 M St NE, Suite 102 Auburn, Washington 98002 Phone: (253) 833-8766 Fax: (253) 833-6748 Covington Satellite 27005 168th Pl SE, Suite 200 Covington, Washington 98042 Phone: (253) 639-4788 Fax: (253) 639-4789 Kent East Hill 13106 SE 240th Street, Suite 103 Kent, Washington 98031 Phone: (253) 631-1933 Fax: (253) 631-2094 Puyallup 2930 S Meridian Suite 120 Puyallup, Washington 98373 Phone: (253) 445-2733 Fax: (253) 445-2399

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Renton 3901 NE 4th St. Ste 112 Renton, WA 98056 Phone: (425)616-3841 Fax: (425)390-7425

• Move without pain • Bend and move freely • Balance confidently & securely

http://1sudoku.com • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle

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Your Health In Mind

The staff at Outpatient Physical Therapy are focused on keeping you healthy and our equipment and facilities clean. To prevent the spread of COVI-19, we want to also encourage our patients to help prevent the spread of coronavirus by: We're Staying Safe!

DAIRY FREE RANCH SALAD DRESSING & DIP Ingredients • 1 cup raw, unsalted cashew pieces • ¼ cup plain, unsweetened, almond milk (or leave out if you want a thicker dip) • 1 clove garlic, minced • 3 Tablespoons chives, chopped • 3 Tablespoons parsley, chopped • 3 teaspoons raw apple cider vinegar • Sea salt to taste Directions Place the cashews in water and soak overnight in the fridge. Drain and rinse the nuts, the place them in a blender or food processor with the almond milk, garlic, and vinegar. Blend 1-2minutes adding water as needed to get the consistency you want. Add the rest of the ingredients and blend on low another minute.

STAYING HOME IF YOU ARE SICK

CLEANING HANDS OFTEN

AVOID TOUCHING YOUR FACE WITH UNWASHED HANDS

EXERCISE ESSENTIALS QUAD SET While lying or sitting with a small towel rolled under your ankle, tighten your top thigh muscle to press the back of your knee downward towards the ground. Hold for 30 seconds. Stretches Legs

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

Recipe from: http://ournutritionkitchen.com/salads/ dairy-free-ranch-salad-dressing-dip/

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26837 Maple Valley-Black Diamond Road SE, Suite 200 Maple Valley, Washington 98038

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INSIDE: • 12 Simple Steps For Relieving Arthritic Pains At Home • Exercise Essentials • Your Health In Mind • Dairy Free Ranch Salad Dressing & Dip

BETTER FASTER STRONGER

Packages: Performance Training Packages: Performance Trai ing

Endurance, Strength, Speed or Tactical 1 Session: $75, Buddy Session: $65ea Endurance, Strength, Sp ed or Tactical 1 Se sion: $75, Bu dy Se sion: $65ea

4 Sessions: $280 ($70ea) 8 Sessions: $520 ($65ea) 12 Sessions: $720 ($60ea) 4 Se sions: $280 ($70ea) 8 Se sions: $520 ($65ea) 12 Se sions: $720 ($60ea)

Sports Performance Training Sports Performance Training

Get Started Today! Call 425-413-4425 or email Hhumbyrd@outpatientpt.com coordination, focus, core strength, proper cool down, sports specific stretching, injury prevention and the importance of good nutrition. FREE Consultation! and age a propriate focusing on all aspects of athleticism, proper warm up, sp ed, (ru ing mechanics), first step quickness, ag lity, strength, power, sports spec fi cond tio ing, balance, The Athletic Performance programs are designed to be FUN and challenging, with specific movements that teach our kids the skills and disciplines that they can use in their chosen sport and in life. The sessions provide the kids with friendly competition to challenge them as they work hard to improve. The physical movements are sport and age appropriate focusing on all aspects of athleticism, proper warm up, speed, (running mechanics), first step quickness, agility, strength, power, sports specific conditioning, balance, c ordination, focus, core strength, proper c ol down, sport spec fic stretching, injury prevention and the importance of g od nutr tion. FR E Consultation! Get Started Today! Call 425-413- 425 or email Hhumbyrd outpatientpt.com The Athletic Performance programs are designed to be FUN and challenging, with spec fic movements tha teach our kids the skills and disciplines tha they can use in their chosen sport and in life. The sessions provide the kids with friendly compe tion to challenge them as they work hard to improve. The physical movements are sport

Howie Humbyrd Sports Performance Specialist, LAT/ATC, CSCS Howie Humbyrd Sports Performance Specialist, LAT/ATC, CSCS

Howie has been an athlete all his life, football, baseball, wrestling, soccer, motocross, and competitive softball. Howie Graduated from Eastern Washington University with a B.S. in Sports Medicine, and a B.S. in Exercise Science, with Minors in Health and Psychology. Howie Graduated from Eastern Washington University with a B.S. in Sports Med cine, and a B.S. in Exercise Science, with Minors in Health and Psych logy. Howie has b en an athl te all his life, f otball, baseball, wrestling, so cer, motocro s, and compe tive softball.

Massage Therapy Visit one of our Licensed Massage Therapists at a great low price! $ 75 $ 60 $ 50

per visit

per visit

Single Visit

Four Visits $240 Total

Eight Visits $400 Total

8 Convenient Locations To Serve You!

Puyallup 2930 S Meridian STE 120, Puyallup, Washington 98373 Phone: (253) 445-2733 Fax: (253) 445-2399 Renton 3901 NE 4th St. Ste 112 Renton, WA 98056 Phone: (425)616-3841 Fax: (425)390-7425

Kent East Hill 13106 SE 240th Street, Ste 103 Kent, WA 98031 Phone: (253) 631-1933 Fax: (253) 631-2094 Maple Valley 26837 Maple Valley-Black Diamond Road SE, Suite 200 Maple Valley, Washington 98038 Phone: (425) 413-4425 Fax: (425) 413-4429

Covington Satellite 27005 168th Pl SE, Suite 200 Covington, Washington 98042 Phone: (253) 639-4788 Fax: (253) 639-4789 Kent 8009 S. 180th Street, Suite 112

Auburn 701 M St NE, Suite 102 Auburn, Washington 98002 Phone: (253) 833-8766 Fax: (253) 833-6748 Covington 16720 SE 271st St, Suite 200 Covington, Washington 98042 Phone: (253) 630-5808 Fax: (253) 630-6438

Kent, Washington 98032 Phone: (425) 226-7827 Fax: (425) 251-5757

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