NOVAphysiotherapy_Relieving Low Back, Hip, & Knee Arthritis

HEALTH & FITNESS The Newsletter About Your Health and Caring for Your Body

INSIDE: Find the Relief You Need • 6 Food Choices to Help Ease Arthritis Pain • Prepare for Your Appointment • Healthy Recipe • Exercise Essentials • Success Story • Share the Benefits

novaphysiotherapy.ca

FIND THE RELIEF YOU NEED FROM LOW BACK, HIP, & KNEE ARTHRITIS

CLINICS ARE NOWOPEN! PREPARE FOR YOUR APPOINTMENT

LEARN MORE INSIDE >>

BEDFORD Southgate village 540 Southgate Dr. Unit 202 Bedford, NS B4A 0C9

TIMBERLEA 101-501 Timberlea Village Pkwy. Timberlea, NS B3T 0J1

DARTMOUTH 201 Brownlow Ave. Unit 19 Dartmouth, NS B3B 1W2

Quality, Personalized One-on-One Care Serving Halifax and the Surrounding Communities Since 2004

P: 902-405-3535 F: 902-405-5959

P: 902-444-3535 F: 902-444-3536

P: 902-405-4545 F: 902-405-4546

LOW BAC K , H I P, & KN E E A RT HR I T I S FIND THE RELIEF YOU NEED

this cycle can be broken, reducing pain and inflammation. Arthritis & Physiotherapy Regardless of the cause of arthritis, physiotherapy 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, physiotherapy 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 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 physiotherapy treatment to restore mobility, comfort and quality of life. See how we can help your joints feel better and move better! Discover how our team of specialists can get you moving pain-free again! Call us today at 337-264-9856 or visit our website at bouletptandwellness.com. Discover how our team of specialists can get you moving pain-free again! Contact us today (Bedford: 902-405-3535, Timberlea: 902-444-3535, Dartmouth: 902-405-4545) or visit our website at novaphysiotherapy.ca. Sources: arthritis.org/about-arthritis/understanding- arthritis/what-is-arthritis.php • arthritis.org/about- arthritis/where-it-hurts/back-pain/causes/back-arthritis. php • arthritis-health.com/blog/7-core-exercises-relieve- back-and-hip-arthritis-pain • arthritis-health.com/ blog/4-types-arthritis-cause-sacroiliac-joint-pain

If you’re constantly facing lower back, hip or knee pain—you might be feeling arthritis. 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. Themost prevalent form of arthritis is osteoarthritis, which is caused by either injury or normal wear and tear. 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 systemdysfunction - rheumatoid arthritis • The inheritance of osteoarthritis • Anabnormalmetabolism, 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, limitingmovement and strength, which in turn causes more inactivity and pain. However, by improving joint movement, muscle strength, balance and coordination,

Y O U R N E W L I F E S TA R T S N OW : C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D A Y !

6 FOOD CHOICES TO HELP EASE ARTHRITIS PAIN

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.

SHARE THE BENEFITS OF PHYSIOTHERAPY! Do You Have Friends or Family Members That Have Trouble:

S U C C E S S S T O RY I went in for physiotherapy because I was experiencing knee pain while walking and running. Alex was very thorough with his assessment and he was able to quickly diagnose the issue. He was very knowledgable and helpful explaining the cause of the pain and implementing a rehab program. Not only did Alex get me back to running but he educated me on technique and form to prevent any future injury. The entire experience was very positive and I am very confident in Alex’s physiotherapy skills. Now I am pain free!” – J. M. 5-Star Google Review

� Moving without pain � Bending &moving freely � Balancing confidently & securely

� Sitting for long periods � Walking for long distances � Living active & healthy

Tell Your Friends About NOVA Physiotherapy! We appreciate your confidence and will do our best to help those you refer meet their health and rehabilitation goals. Thank you to all of our friends who refer others to us!

Quality, Personalized One-on-One Care | novaphysiotherapy.ca

HEALTHY RECIPE BUFFALO CHICKPEA TAQUITOS • 1 tbsp vegetable oil • 1 medium-sized onion, chopped • 2 cloves of garlic minced • 1 bell pepper chopped

PREPARE FOR YOUR APPOINTMENT PREPARE FOR YOUR APPOINT ENT

• 1 tsp onion powder • 3/4 tsp coconut sugar • 1/2 tsp garlic powder • 1/2 tsp smoked paprika • 1/2 tsp ground cumin • 10 small flour tortillas • Sea salt & black pepper to taste • Chili powder to taste

ARRIVE ON TIME It is very important to be at the clinic for you It is very important to be at the clinic for your appointment time as our new schedules involve more cleaning procedures. Stay in your car or outside the clinic and you will be called in when your therapist is ready for you. a point e t ti e as our new schedules involve more cleaning procedures . Stay in your car or outside the clinic and you will be called in when your therapist is ready for you . appointment time as our new schedules involve more cleaning procedures . Stay in your car or outside the clinic and you will be called in when your therapist is ready for you . ARRIVE ON TIME It is very important to be at the clinic for you I It is very important to be at the clinic for y a pointment time as our new schedules i v l m r cleaning procedures . Stay in your car or o tsi t e clinic and you wi l be a led in when yo r t rapi t is ready for you .

• 1 1/2 cups cooked chickpeas • 1/2 cup tomato sauce (pasata) • 3 tbsp hot sauce2

• tbsp plant-based milk • 1 tbsp balsamic vinegar

Bent Knee Side Bridge Lie on your side and rest on your bent elbow, with your knees bent at 90 degrees. Push the outer portion of your bottom knee against the floor to raise your pelvis up. Hold for 3 seconds. Repeat. EXERC I SE ESSENT I ALS A WARM-UP FOR YOUR ENTIRE BODY Mash chickpeas in a bowl. Heat oil in a skillet over medium heat and add chopped onion and bell pepper. Cook for 3 min, add garlic and spice mix and sauté for 1 min. Add all other sauce ingredients and chickpeas to the pan. Bring mixture to a boil. Simmer on low heat for 2-4 min, stirring occasionally. Turn off the heat. Add more chili powder to taste. Preheat oven to 410°F (210°C) and line a baking sheet with parchment paper. Place 2 tbsp of the filling onto each tortilla and roll them up tightly. Place every tortilla seam- side down on the baking sheet, next to each other. Brush with vegetable oil (to add crispness). Bake in the oven for 15-20 min or until golden brown and crispy. Drizzle with vegan cheese sauce or enjoy with your favorite dip! SPECIALIST SPOTLIGHT DR . L I AM RYAN , DC , CH I ROPRACTOR

COME ALONE We have no waiting room or seating in the treatment rooms and are required to screen and record any additional persons entering our clinic . Please let our staff know in advance if you require a chaperone . We have no waiting roomor seating in the treatment rooms and are required to screen and record any additional persons entering our clinic. Please let our staff know in advance if you require a chaperone. COME ALONE We hav o or seating in the treatment roo d are required to screen and record any additional per s entering our clinic . Please let our staff kno in advance if you require a chaperone . CO E AL E We have no waiting r om or seating in the treat ent r oms and are required to scr en and record any additional persons entering ur clinic . Please let our staff k ow in advance if you require a chaperon .

WEAR A FACE MASK All clients who enter our space are required to be wearing a mask . We ask that you bring your own mask to your appointment . A homemade mask , bandana , or buff are all acceptable . Our offices will have some supplies on site , but are limited and we will be charging a small fee for a mask . All clients who enter our space are required to be wearing a mask. We ask that you bring your own mask to your appointment. A homemade mask, bandana, or buff are all acceptable. Our offices will have some supplies on site, but are limited and we will be charging a small fee for a mask. WEAR A FACE MASK All client o enter our space ar required to be wearing mask . We ask that you bring your own mask your appointment . A homemade mask , bandana , ff are all acceptable . Our offices will have some supplies on site , but are limited and we will be charging a small fee for a mask . EA F All clients who enter our space are required to be wearing a mask . We ask that you bring your own mask to your appointment . A h memade mask , bandana , r buff are all acc ptable . Our offices will h ve some supplies on site , but ar limited and w will be charging a small fe for a mask .

PERSONAL ITEMS Please leave all personal items including jackets , water bottles , purses , and coffee cups in your vehicle during your appointment . Please leave all personal items including jackets, water bottles, purses, and coffee cups in your vehicle during your appointment. PERSONAL ITEMS Pleas leave all personal items including jackets , water bottles , purses , and coffee cups in your vehicle during your appointment . PERSONAL ITEMS Please leave all personal items including jackets , water bottles , purs s , a d coffee cups in your vehicle during your appointment .

USE WASHROOM PRIOR Please note that there will be no washrooms available to the public except in the case of an emergency . Please use the washroom at home prior to leaving for your appointment . Please not tha there will be no washrooms av ilabl to the public except in the c se o an emergency. Please use the washroom at home prior to leaving for your appointment. to the public except in the case of an emergency . Please use the washroom at home prior to leaving for your appointment . to the public except in the case f an emergency . Pleas use th washroom at home prior to leaving for your appointment . USE WASHROOM PRIOR Please note that there will be no washrooms available USE WASHROOM PRIOR Please note that there will be no washrooms available

Dr. Ryan was born and raised in Dartmouth, Nova Scotia. After earning a bachelor’s Degree from Acadia University, he attended the Canadian Memorial Chiropractic College. During his time at chiropractic school, he received several awards for his contributions to student life, aswell as academic and clinical proficiency. Dr. Ryan is certified in Functional Integrated Acupuncture, AthleticMovement Assessment,

ONLINE PAYMENT OPTIONS We are not accepting cash payments at this time and would like to avoid use of POS machines if possible . We encourage you to contact our admin team to discuss and arrange contactless online payment options . We are not accepting cash payments at this time and would like to avoid use of POS machines if possible. We e courage you to contact our admin team to discuss and arrange contactless online payment options. ONLINE PAYMENT OPTIONS We are not accepting cash payments at this time and would like to avoid use of POS machines if possible . We encourage you to contact our admin team to discuss and arrange contactless online payment options . ONLINE PAYMENT OPTIONS We are not accepting cash payments at this time and would like to avoid use of POS machines if possible . We encourage you to contact our admin team to discuss and arrange contactless online pay ent options .

HAND SANITIZING Once you enter the clinic , you must stop at the hand sanitizing station and sanitize your hands . Our receptionist must observe you complete this task . Please ensure they are available and watching before continuing . Once you enter the clinic, you must stop at the hand sanitizing station and sanitize your hands. Our receptionist must observe you complete this task. Please ensure they are available and watching before continuing. HAND SANITIZING Once you enter the clinic , you must stop at the hand sanitizing station and sanitize your hands . Our receptionist must observe you complete this task . Please ensure they are available and watching before continuing . station and sanitize your hands . Our recep ionist must observe you complete this task . Please nsure they are available and watching before continuing . HAND SANITIZING Once you enter the clinic , you must stop at the hand sanitizing

and Smart Tools Instrument Assisted Soft Tissue Mobilization. He is a member of the Canadian Chiropractic Association and the Nova Scotia College of Chiropractors. Dr. Ryan takes a holistic approachwith his treatments, incorporatingmanual therapy with rehabilitative exercise and education to achieve exceptional clinical results for his patients. In his free time Dr. Ryan enjoys staying active and spending time with friends and family.

TO ENSURE YOUR SAFETY AND THE SAFETY OF OUR TEAM , PLEASE ADHERE TO THESE GUIDELINES TO ENSURE YOUR SAFETY AND THE SAFETY OF OUR TEAM , PLEASE ADHERE TO THESE GUIDELINES TO ENSURE YOUR SAFETY AND THE SAFETY OF OUR T AM , PLEASE ADH RE TO THESE GUIDELINES

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