Newsletter for Providence Physical Therapy
NEWSLETTER
SEPTEMBER 2020
YOUR SEARCH IS OVER, WE OFFER Help for Arthritis Pain
IN THIS ISSUE:
Join us for a conversation about the best ways to set up a workstation at our upcoming Zoom Education Event: “Spines: Back to School” August 21, 2020 from 4:00 PM to 5:00 PM More details inside!
ALSO INSIDE:
• Laura’s Corner • Ergonomic Workstation Ideas • Ergonomic Workstation Posture Instructions • Summertime Crafts for Kids
PTPROVIDENCE.COM
NEWSLETTER
SEPTEMBER 2020
YOUR SEARCH IS OVER, WE OFFER Help for Arthritis Pain
When you experience an injury, dealing with the pain that comes as part of the aftermath is expected. While painful, most of the time when recovering from an injury you can find comfort in the knowledge that the pain is temporary. As your body heals, as you go through the motions of building your muscle mass back and improving flexibility with physical therapy, you know that in time you will feel like yourself again. This knowledge gives you something to work towards, and helps the pain feel more manageable—even when it is intense, and never-fleeting. Arthritis pain is different. Arthritis doesn’t develop as a result of an injury, but instead develops over time as a result of chronic use, or even as a result of genetic disposition. This can make dealing with the pain of arthritis even more difficult to cope with, as it begs the question: if the pain is coming from inside the joint, is there anything I can actually do about it? Understanding Arthritis Pain Osteoarthritis is the most common chronic condition to affect the joints. Almost 30 million adults in the United States struggle with the condition, and while it can influence anyone of any age, it most frequently develops among those who are most prone to overuse— those who are over the age of 65. Arthritis occurs when there is a breakdown of the cartilage that covers the ends of the bones. This cartilage is what allows the
joints in the elbows, ankles, knees and hips to move with freedom. Without cartilage, the bones would rub against one another with each movement, and would cause extreme pain. As the cartilage breaks down, so, typically, does the bone, and as the shape of the joint changes it becomes even more difficult for it to function smoothly. Furthermore, the ligaments and tendons around the joint will often stiffen, and the muscles surrounding the joint will weaken, making it altogether more difficult and painful to move. While arthritis pain typically develops gradually, the realization of what you are dealing with can still come as a shock. In some circumstances the pain will appear more abruptly, especially when the pain develops in association with a change in weather or other environmental circumstance. Physical therapy is highly recommended for the treatment of arthritis because it can strengthen and support the joints through guided practice of movement and strength building exercises. Typically, the best activities for arthritis pain are low-impact activities. Working with a physical therapist is the best way to ensure that you are practicing the best techniques for overcoming your discomfort.
PTPROVIDENCE.COM
August brings thoughts of the new school year, and the start of fall sports and activities. It has always filled my heart with a mix of excitement, and also a bit of sadness knowing that the long, and relaxing days of summer with my kids at home, are ending. But
many of us creating newworkspaces, it is important to consider the chair you sit in (for back support), the position of your hands, wrists, elbows, shoulders and neck (relative to your key board to reduce strain on those joints), and even where your screen is relative to your eyes (to reduce eye strain and headaches). Now that working fromhome is here to stay (at least for now), you will help yourself and your children feel better, think more clearly, and sustain these work postures for the weeks and possiblymonths to come. By choosing proper chairs, desks, and work surfaces that are best suited to your body, you will find that working from home can be more comfortable and even enjoyable. You or your kids may even want to brighten up your workspace with our “Tin Can Pencil Holder” (which of course can hold anything – even a few fresh flowers or a succulent plant).
Join us for a conversation about the best ways to set up a workstation at our upcoming Zoom Education Event: “Spines: Back to School” August 21, 2020 from 4:00 PM to 5:00 PM (Meeting ID: https://us02web.zoom. us/j/85445956573) You may also want to schedule a telehealth consultation for one of our PTs to review your personalworkspaceandmake recommendations. You may done this by calling our front desk to schedule 303-799-6336.
this year, we are all facing a different reality. Most families are not jumping into the normal routines of last fall, instead we are trying to determine how to work and/or perform school activities from home, either part-time or full-time. It is with this in mind, that this month we share guidelines on how to best set up a computer workstation at home. With so
We are always here to help and support you,
ErgonomicWorkstation Ideas • Consider sitting and standing at your workstation. Changingbetween thesepositions every 30 to 40minutes call alleviate joint strain, muscle tightness, and pain that comes from sitting (or standing) too long in prolonged postures. • Thekeyboardshouldbepositioned1 inchabove elbows. Forearms should be supported on an arm rest or desk to reduce neck/upper shoulder strain.
between your back (at thewaist) and the chair. • There should be 2-3” between the front of the chair and the back of your kneeswhen you are sitting all of the way back in your chair. Suggestions for Height-Adjustable StandingDesk Converters • VariDesk ($395): https://tinyurl.com/y669gxnk • Vivo ($189.99): https://tinyurl.com/yd8qhd7v • AIRLIFT ($159.99): https://tinyurl.com/y2gnulg4 Ergonomic office products can also be found at Relax the Back (www.relaxtheback.com)
• Hands and wrists should be in a straight line with forearms. Keep your wrists straight – not bent up, down, or deviated to the side. • Your feet should rest comfortably on the floor or on a slightly angled footrest when sitting. When standing knees should be slightly bent. • Sitting, hips should rest at 90º. Knees 90º or more with both feet supported on floor or a foot rest and your bottomshould sit back in the chair so your spine is supported by the back of the chair. Lumbar (lower back) support can come from the chair or a small pillow placed
• Keep your head upright and chin level, keeping shoulders relaxed. Sit or stand as “tall” as possible. • Make surework area iswell lighted, but not too bright. Place monitor parallel to windows for the best lighting. Draw the shades when the sun is bright to reduce eye strain. • The monitor should be 20-30” from your eyes depending upon visual activity. The top of the screen should be at eye level.
Do you suffer with pain? We can help you get back to living pain free call us today 303-799-6336
ErgonomicWorkstation Posture Instructions
Vegan Chicken Salad
Summertime Crafts for Kids T I N CAN P ENC I L HO L D E R 6. Position shoulders and arms by shrugging shoulders toward ears, rotate palms out, lower shoulders (“draw them down toward back pockets”), keep upper arms and shoulders in same position, and place hands on lap. Standing 1. Start with same positioning as above for sitting. 2. Relax knees so they are not locked back. 3. Align body over feet by checking to see if you can see your ankles. Sitting 1. Find neutral in your low back in relation to your pelvis. “Neutral” is a position where the spine is slightly arched. Use a cushion or pillow to support spine as needed. 2. Find and relax the pelvic floor (the area between your sit bones that is touching the seat surface; the area that would be against a saddle if you were sitting on a horse). 3. Find neutral in your rib cage with sternum facing straight forward toward the screen. Take a deep breath if necessary. 4. Relax stomach into pelvis and pelvic floor. 5. Position head with ears over shoulders with head in neutral (nod head down to “squeeze a juicy peach”; almost feel like you have a double chin).
INGREDIENTS
• 1 cup cooked or canned chickpeas, drained, rinsed and lightly mashed • 8 ounces seitan (about 1/2 batch if using homemade), finely diced • 1/2 cup slivered or sliced roasted almonds • 1 cup diced celery (about 2 stalks) • 1/3 cup chopped fresh dill • 1/4 cup chopped scallions (about 2 medium scallions) • 1 garlic clove, minced • 1/4 cup veganmayo (or more if you’d like a creamier salad) • 2 tablespoons red wine vinegar • Salt and pepper to taste
INSTRUCTIONS
See “How To” video at: https://www.crayola.com/crafts/tin-can-pencil-holder-craft/
Instructions:
1. Place the chickpeas into a medium bowl and roughly mash them with a fork or potato masher. 2. Add the remaining ingredients and stir until fully mixed. 3. Taste-test and adjust any seasonings to your liking. 4. Chill or serve immediately. Source: https://www.connoisseurusveg. com/seitan-chickpea-salad-with-dill-and- almonds/ Do you have questions regarding ergonomic workstation setups, posture instructions, or general ergonimic questions? We can help! Schedule your free Zoom meeting today to be on your way to a better and healthier working environment. FREE ZOOM ERGONOMIC CONSULTATIONS
1. Start with a recycled tin can. Remove outside label. 2. Pick a coloring page from the coloring book. With pencil, mark tin can height on coloring page, making sure there is enough length to wrap around can. 3. Cut along line using scissors. 4. Color the coloring page with markers or colored pencils 5. Create glue mixture by adding equal parts water and glue in a mason jar. Twist on lid and shake until well combined. 6. Use paint brush to apply glue mixture to the entirety of the non-colored side of the coloring page. Wrap glue-side of coloring page around tin can, then apply more glue mixture to the seam and overtop the coloring page. 7. Dry 2 hours, then fill with pencils, pens, paint brushes, and supplies.
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