Health & Wellness Newsletter by Total Care Physical Therapy
Health &Wellness The Newsletter About Your Health And Caring For Your Body
LOOKING FORWARD TO SPRING COOKOUTS? Healthy Grilling Tips For Arthritis Sufferers
MAIN DISHES Instead of greasy burgers, brats and hot dogs , try some meaty mushrooms marinated in equal parts olive oil, balsamic vinegar and lemon juice. You’ll get immune-boosting nutrients in the mushrooms, vinegar and lemon juice. Plus, studies show that oleocanthal, one of the most concentrated anti-inflammatory compounds in olive oil, dampens the body’s inflammatory process and reduces pain sensitivity with a pharmacological action similar to ibuprofen. Another great option is salmon with a splash of lemon and a sprinkling of savory summer herbs. Salmon is rich in omega-3s and vitamin D, both of which enhance joint health, boost immunity and protect against inflammation. CONDIMENTS Instead of ketchup (which packs 2 teaspoons of sugar per tablespoon) or mayonnaise (which is
relatively high in unhealthy fat) , try antioxidant- packed salsa or pico de gallo . Weighing in at just four to five calories per tablespoon, and zero fat, salsa boasts plenty of nutrients. Don’t forget, olive oil based pesto or sundried tomato spread is another good alternative. All three ingredients – olive oil, basil and sundried tomatoes – are loaded with anti-inflammatory properties. SIDE DISHES Instead of mayo-based salads like coleslaw, potato salad and macaroni salad , try bean or Caprese salad . All beans boast fiber, protein and a bevy of anti-inflammatory phytonutrients. Put together some sliced tomatoes, buffalo mozzarella and basil drizzled with balsamic vinegar and olive oil and you’ll have a tasty Caprese salad . Plus you’ll get more oleocanthol and cancer-fighting lycopene.
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Health & Wellness The Newsletter About Your Health And Caring For Your Body
OSTEOARTHRITIS IS A PAIN! PHYSICAL THERAPY CAN HELP
Inside: • How Can Physical Therapy Help Osteoarthritis?
• Healthy Recipe
• Exercise Essentials
• Patient Success Spotlight
Happy With Your Experience? We would love for you to share your story of success with others! Please visit www.TotalCarePT.net and click on to get started!
hard to protect your joints by absorbing the natural shocks that your body experiences on a daily basis. Therefore, much of your likelihood regarding Osteoarthritis is dependent upon the physical and nutritional lifestyles you partake in. Joint alignment can alter and the muscles around a joint can weaken over time, causing the cartilage to shift or thin. As cartilage wears down, Osteoarthritis becomes much more common. As Osteoarthritis progresses, more symptoms can arise. The most common symptoms are: • Joint pain. • Swelling or tenderness in or around the joint(s). • Inflammation or flare-ups of pain in the joint(s) after use. • Feeling stiff after sitting or laying down for prolonged periods of time, especially when getting up in the morning. • Crepitus - also referred to as a “cracking or crunching” feeling when moving the joint(s), or the sound of bone rubbing on bone.
As we all age, our bodies experience a certain “wear and tear” on cartilage and joints. This can cause inflammation and pain, known as arthritis. According to the American Arthritis Foundation, Osteoarthritis is the most common form of arthritis, making itself apparent in people as they age. It can certainly take a toll on one’s body, resulting in achy or painful joints after exercise, after a long day on one’s feet, or even after prolonged periods of inactivity, thus causing joints to constrict. The most common areas of Osteoarthritis are found in the fingers, hips, knees, and spine. These are all joints that we use excessively, even in our daily lives. Just think - by the time you lift yourself out of bed, shower, brush your teeth, eat breakfast, and prepare to begin your day, you’ve already used these joints a multitude of times. Therefore, it isn’t surprising that pain can occur in them over time. If you believe you may be experiencing Osteoarthritis, give one of our physical therapists a call today to discuss pain relief. Why do we experience Osteoarthritis? While it is true that Osteoarthritis is most common in older folks, that is not always necessarily the case. It is possible that Osteoarthritis can present itself in younger adults, especially if they are prone to weak joints, poor dieting, or if they aren’t very active. Your cartilage works
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HOW CAN PHYSICAL THERAPY HELP OSTEOARTHRITIS?
According to the American Occupational Therapy Association, 1 in 5 adults are diagnosed with arthritis annually. Physical and occupational therapy are the most common treatments for Osteoarthritis, usually helping with the relief of joint pain in just a few sessions. If you have arthritis, don’t fret - there is hope! While anti-inflammatory and pain medications will help for the time being, they are very much a short- term solution. Physical therapy can help in actually strengthening your joints and muscles once again, allowing for a much healthier and long-term pain relief solution. Occupational therapy will also help in learning to use your joints in new ways once again, allowing for the highest quality of life despite the severity of your arthritis.
Our physical therapists are trained to help you with joint alignment, stability, muscle regeneration, and most importantly, pain relief. They are dedicated to helping you get back to your normal levels of mobility. Don’t settle for a life of aches and pains - physical therapy can get you back on your feet and doing the activities you used to love! If you are suffering from Osteoarthritis, give us a call today - we can get you back to living your best, most pain-free life.
Healthy Recipe Greek Turkey Burgers • 1 cup chopped spinach, thawed
• ½ tsp dried oregano • 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
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. 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.
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Discover How To Live Pain Free!
Patient Success Spotlight
At Total Care Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. 1. CALL AND TALK TO YOUR THERAPIST 2. DISCOVER WHY YOUR PAIN HAS COME BACK 3. GET YOUR CUSTOM RECOVERY PROGRAM FIND US ON SOCIAL MEDIA
“With a family-like atmosphere I never felt pressured.”
“From the day I hobbled in, I was treated with courtesy and respect. With a family-like atmosphere I never felt pressured. I have a support team here that really wanted me to get better and stronger as soon as possible.” - Steve A.
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• Cost Effective • Non-invasive • Safe & Natural • State-of-the-art Facility Features of Physical Therapy: DO YOU SUFFER FROM ARTHRITIS PAIN?
Exercise Essentials Try this stretch if you are experiencing arthritis pain.
Relieves Lower Back STRAIGHT LEG RAISE
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Mention This Coupon To Receive An ARTHRITIS PAIN ANALYSIS
While lying or sitting, raise up your leg with a straight knee and your toes pointed upward. Hold for 10 seconds then repeat 6 times on both legs.
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