Centra: Natural Ways To Relieve Arthritis Pain

Live Life Pain-free

Health & Wellness Newsletter


Live Life Pain-free

Health & Wellness Newsletter



INSIDE : • 5 Ways To Naturally Relieve Arthritis • Why You Need 7-9 Hours Of Sleep

• Relieve Aches & Pain In Minutes • Patient Success Spotlight

Do you find your knees or hips hurting after sitting for too long? Has bending or squatting, become difficult or even painful? This is a common complaint of people with knee or hip osteoarthritis. Did you know that the Centers for Disease Control (CDC) says that 1 out of every 2 people will have symptoms of knee osteoarthritis sometime before the age of 85? The incidence of osteoarthritis generally starts to increase after age 35 and decreases one’s ability to perform walking, bending and every day tasks. Osteoarthritis can occur for a variety of reasons: • Normal or abnormal wear and tear on joint cartilage • Injuries that damage cartilage and joints • Diseases that damage cartilage • Lack of joint support from poor muscle strength and tissue flexibility What is Osteoarthritis? Osteoarthritis describes the condition of abnormal wear and tear of cartilage from a joint surface causing bone on bone rubbing. This can be quite painful and occurs more in the knees, hips and ankles. This is due to the fact that these joints bear the

weight of your body and have to endure an average of 3,000- 6000 steps a day. That is over one million steps / bending and movements a year! Knee osteoarthritis pain is generally felt under the knee cap, but can travel up the thigh or down your lower leg. The pads below your knee generally become thicker and more swollen. At times, your knee may even become slightly swollen or even red. Hip osteoarthritis pain is generally felt in the groin on one side or deep in the buttock. Pain may actually feel better with walking, but become worse after sitting for a few minutes, then trying to move again. What can be done? Most pain is caused by poor joint movement and strength of the muscles around the joint. This causes instability to the joint and greater pressure on the cartilage causing more inflammation and pain. Physical therapy is the preferred method of treatment, because it discovers the abnormal movement in the joint and naturally corrects it. With hands-on therapy, special strengthening and balance exercises, knee or hip pain can typically be completely relieved. For more information on natural ways to relieve arthritis pain, call us today!



1. Exercise. This is essential for people suffering from arthritis. It is vital to strengthen muscles, increase flexibility and improve blood flow. Cartilage actually receives its nutrition from joint fluid, so the more you can exercise the better. It is also important to mix between weight bearing and non-weight bearing exercises, such as aquatic exercises or bicycling. A balance between aerobic and strengthening exercises is highly recommended. It is highly recommended that you see a physical therapist first before starting an arthritis exercise regime. Our physical therapists are medical specialists in selecting the right exercises for individuals with arthritis and can teach you how to protect your joints. 2. Vitamins. According to the Arthritis Foundation, there are a mix of studies showing some benefits to using glucosomine and chondroitin. Glucosomine is naturally made in the body and helps support the cartilage by retaining water and preventing wear. Additional supplements may help. Some studies show that glucosomine may slow down joint damage. 3. Avoid Inflammatory Foods. There are foods that increase the body’s natural inflammation response. Arthritis is a condition of joints that become inflamed. Therefore, by avoiding foods with high fat, fried foods, sodas, high sugar content and processed foods, you help to naturally relieve the inflammation in your body. This helps a number of other systems in your body too. 4. Calcium and Magnesium. Many people are deficient in calcium and magnesium. These are vital minerals needed for hundreds of processes in your body. Having enough calcium and magnesium, builds strong bones and reduces irritated nerve endings, decreasing pain. If possible, find supplements that are

in powder form that can be easily digested and help your body’s intake of these essential minerals. 5. Sleep. Sleep is a time for our body and brain to repair itself. It is important to make sure you are getting enough sleep. 7-8 hours at least to allow your body to repair and decrease pain. When you are tired, your body does not function as well, increasing the inflammatory response and reduces your pain threshold. Physical therapy is one of the best ways to improve your arthritis pain. We help you by reducing pain and inflammation in your joints, then increase your strength and flexibility so your joints are healthier. Call us today for more information on our Arthritis Program and discover how you can live life pain free!

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INGREDIENTS • 1 cup frozen chopped spinach, thawed

• ¼ tsp salt • 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

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 (see Tip). 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.


Why You Need 7-9 Hours Of Sleep There is a big difference between the amount of sleep you can get by on and the amount you need to function optimally. According to the National Institutes of Health, the average adult sleeps less than seven hours per night. In today’s fast-paced society, six or seven hours of sleep may sound pretty good. In reality, though, it’s a recipe for chronic sleep deprivation. Just because you’re able to operate on six or seven hours of sleep doesn’t mean you wouldn’t feel a lot better and get more done if you spent an extra hour or two in bed. While sleep requirements vary slightly from person to person, most healthy adults need between 7 to 9 hours of sleep per night to function at their best. Children and teens need even more. And despite the notion that our sleep needs decrease with age, most older people still need at least 7 hours of sleep. Since older adults often have trouble sleeping this long at night, daytime naps can help fill in the gap. Signs that you’re not getting enough sleep. If you’re getting less than eight hours of sleep each night, chances are you’re sleep deprived. What’s more, you probably have no idea just how much lack of sleep is affecting you. How is it possible to be sleep deprived without knowing it? Most of the signs of sleep deprivation are much more subtle than falling face first into your dinner plate. Furthermore, if you’ve made a habit of skimping on sleep, you may not even remember what it feels like to be truly wide-awake, fully alert, and firing on all cylinders. Maybe it feels normal to get sleepy when you’re in a boring meeting, struggling through the afternoon slump, or dozing off after dinner, but the truth is that it’s only “normal” if you’re sleep deprived. You may be sleep deprived if you. • Need an alarm clock in order to wake up on time • Rely on the snooze button • Have a hard time getting out of bed in the morning • Feel sluggish in the afternoon • Get sleepy in meetings, lectures, or warm rooms • Get drowsy after heavy meals or when driving • Need to nap to get through the day • Fall asleep while watching TV or relaxing in the evening • Feel the need to sleep in on weekends • Fall asleep within five minutes of going to bed


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Correcting Forward Head Posture by Krista Leake PT, DPT, ATC Does your head weigh 60 pounds? Well, we certainly hope not, but did you know you can make it weigh that much! The average head weighs 8-12 lbs and when it’s stacked well over your spine, it weighs just that much. However, as you see below, when you start to let it fall forward the load it puts on your spine and muscles increases exponentially! Since most of our life is in front of us and involves screens nowadays, we tend to lean our head forward to read and interact with all of these things.

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Over time, we tend to get tight into this position and weak being able to get out of it. The reason this is bad is you can end up stressing your neck muscles and joints with up to 60 pounds of stress throughout the day! That WILL lead to pain. So what do we do about it? We fix it with a simple chin tuck exercise. This exercise will work on stretching your top suboccipital muscles that get tight and strengthening your deep neck muscles to keep your head there! Get going on the chin tuck below!

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Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.

QUAD STRETCH PRONE Lie on stomach. Hold ankle with same side hand. Gently pull ankle toward the buttock. You should feel a stretch in the front of your thigh. Hold for 10 seconds then repeat 4 times on both sides. Exercisescopyrightof ercises designed by Neil Trickett, Dec 16 2014 — Page 2 of 2

CHILD’S POSE Kneel on the floor, buttocks over heels. Stretch arms for- ward far as you can. Let head and trunk sag to the floor and hang heavy. Keep buttocks over heels. Relax.

hild's Pose reparation:


Stretches Back Muscles

Stretches Quads

Kneel on the floor, buttocks over heels.


Always consult your physical therapist or physician before starting exercises you are unsure of doing. Stretch arms forward far as you can. Let head and trunk sag to the floor and hang heavy. Keep buttocks over heels. Relax.


Buttocks over heels, stretch arms

Discover How To Live Pain-free

At Centra Rehabilitation, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.

It’s time to get Centra Rehabilitation if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury

Call Today 434.200.7600 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

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