Eastern Shore_Relieve Arthritis Pain With These Simple Steps

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


• Relieving Arthritic Pains at Home • Healthy Recipe • Relieve Pain In Minutes • Staff Spotlight

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



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 second most commonly experienced form of 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 rheumatoidarthritis,manyexpertsbelieve thatyourhormones, medical history, and environment could all be contributing factors. Whatever may be causing your arthritis pain, Eastern Shore Physical Therapy can help you find relief. Contact us today to schedule a consultation and find out how our services can benefit you!

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 Eastern Shore 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.



12 Simple Steps for Relieving Arthritic Pains at Home:

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.

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 arthriti treatment programs. We recommend a yearly physical therapy check-up t ensure you are performing at your best. Find relief for your arthritic pain today with Eastern Shore Physical Therapy!


Cauliflower Hot Wings with Vegan Aioli Healthy Recipe

INGREDIENTS • 1 head of cauliflower • 3/4 cup chickpea flour • 3/4 cup unsweetened almond or soy milk • 2 tsp garlic powder • 1 1/2 tsp paprika powder

• 1 cup spicy BBQ sauce • 1 tsp sriracha sauce (optional) • 2 green onions, cut into rings • salt • black pepper

DIRECTIONS Heat the oven to 350 °F. Carefully cut cauliflower into bite-sized florets. In a large bowl, combinechickpeaflour, theplant-basedmilk,garlicpowder,paprikapowder,salt,andblack pepper. Stiruntilwellcombined.Dipflorets intobatterso they’recompletelycoated.Linea bakingsheetwithparchmentpaperand laycauliflowerfloretsonbakingsheet.Bake for25 minutesat350°F.Oncebaked, transfer thecookedcauliflowerwings toabowl.Combine the BBQsaucewitha teaspoonofsrirachasauceandpour itover thebakedcauliflowerwings. Evenly coat them from all sides by stirring them a few times. Put coated hot wings back on a baking sheet lined with parchment paper. Bake again for 20 minutes at 350 °F. Serve immediately and sprinkle with green onions. Serve with vegan aioli or vegan ranch sauce.

CALL TODAY! 410.641.2900


Staff Spotlight

Mark Sherman, PTA

Mark is originally from Long Island, New York, but relocated to the Eastern Shore in the early 1990s. He grew up in Willards, MD and completed his early schooling in Salisbury, MD at Parkside High School. Mark later went on to receive a B.A in Music from the University of Maryland Eastern Shore. 

Patient Success Spotlight “I can’t stop telling people the great work they do here.” “My time at Eastern ShoreTherapy was the best for my back pain. I was taking a lot of pain pills and it was not good for my body. When I came here and worked with Lauren, it was like I never had pain at all. She worked with me a lot, so much that I did not want to leave but it helped sooooo much. I can’t stop telling people the great work they do here. Lauren, you’re the best! Thank you!” - Wanda Diagnoses: Low back pain with pain down leg

Mark has always had a lifelong fascination with the inner workings of the human body and an interest in the medical field. After a debilitating hand injury, and assisting in his mother’s care after a short, yet brave battle with lung cancer, Mark felt a calling to help others.  Mark attended Wor-Wic Community College and earned his A.A.S in Physical Therapy Assistant in 2019. Using massage, joint mobilizations, therapeutic exercise, myofascial release techniques, amongst other specialized treatments; Mark corrects musculoskeletal and fascial dysfunctions to decrease pain, improve functional mobility to restore patient’s prior level of function. Mark treats patients with neuromuscular, vestibular, musculoskeletal, orthopedic, post-surgical, acute/chronic pain and work/sports related injuries.   Mark has a unique sense of humor and believes laughter is the best form of medicine.

Take Care of Your Back Pain Before It’s Too Late.

By request, we’re hosting a Back Pain and Sciatica at Eastern Shore Physical Therapy

Relieve Pain In Minutes

Try this movement if you are experiencing pain.

Stretches Back


If you’re confused about what to do and looking for answers, here’s some of what you’ll learn: Saturday, April 18th at 10AM

SINGLE KNEE TO CHEST STRETCH While lying on your back, hold your knee and gently pull it up towards your chest. Hold for 20 seconds and repeat three times on each leg.

• The #1 Single Biggest Mistake patients withbackpainmakewhichactuallystops them from improvement in relief… • A sure-fireway topick the right treatment for the cause of your back pain (and save you a ton of time & money).

Call To Reserve Your Spot! 410.641.2900 • What successful treatment and permanent relief looks like without the side effects of medications, injections or surgery.


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