Centra: Don't Let Arthritis Slow You Down

Health & Wellness

“Move Like You Did In Your 20s!”


Are you one of the millions of Americans suffering from arthritis pain? Arthritis most often affects the neck, back, hands, hips and knees. As we get older, the wear and tear on our joints breaks down the cartilage. Instead of a smooth surface, the cartilage becomes worn down in spots, leading to thinned areas and sometimes bone on bone. (continued inside)

INSIDE • Don’t Let Arthritis Slow Things Down • Exercise Essentials • 12 Tips To Improve Life With Arthritis • Free Analysis • Walking For Exercises

Health &Wellness

12 Tips To Improve Life With Arthritis | Exercise Essentials | Walking For Exercise | Free Analysis


Arthritis pain is caused by inflammation irritating the surrounding tissues and muscles. In severe cases, nerve endings are exposed on bone. Whether you experience arthritis in your knees, lower back, shoulder, or neck, if your joints don’t move like they used to, this causes further rubbing and increased pain. Relieving Arthritis Pain When a joint becomes arthritic, it loses its normal motion and strength from surrounding muscles. 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.

Our clinicians at Centra Rehabilitation have years of medical training to help people relieve the stiffness, achyness, and pain associated with arthritis. Our experts analyze your joint movement, muscle strength, and overall function. We then pinpoint the exact areas that are causing the pain and improve your pain-free mobility. If you suffer from aches, pains, or would just like to move better than you used to, call Centra Rehabilitation today to learn more about how physical therapy can help you LIVE LIFE PAIN FREE!

“Stretch Daily To Relieve Arthritis!” 12 TIPS TO IMPROVE LIFE WITH ARTHRITIS

1. Stretch multiple times a day.

2. Alternate your exercises doing 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. Have good 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 our physical therapists to create a treatment plan and update it with a yearly check-up.

Still concerned that you may not be seeing results from these tips? Contact us today for a consultation! We will help you return to a pain-free and active lifestyle!



Healthy Recipe

Ingredients • 2 vegan whole wheat wraps • 1/2 cup diced red peppers • 1/2 cup diced yellow pepper • 1/2 cup diced red cabbage

• 2 large carrots, peeled • 6 - 8 tbsp. no-oil, low-salt hummus • 2 tbsp. raw sunflower seeds (or your choice of raw seeds)

Directions Heat wraps for 10 to 20 seconds in the microwave. Spread each wrap with 3 to 4 tbsp of no-oil hummus (depending on the diameter of your wrap). Divide veggies and sprinkle on top of the hummus on each wrap. Make sure to stop your veggies about 2 inches down from the edge of the tortillas (this will help the wraps seal up better). Starting on the opposite end, roll upwards tightly and press down to seal. Eat as whole wraps or cut into 1 1/2 to 2 inch pieces to make sushi-like rolls.


The most common vestibular disorder is Benign Paroxysmal Positionional Vertigo, also known as BPPV. BPPV causes a false sensation of spinning. Benign means the condition is not life threatening. Paroxymal indicates the occurrence comes in sudden, brief spells and positional means that the symptoms are triggered by certain head positions or movements. Vertigo describes a false sense of rotational movement. BPPV is a mechanical problem that occurs in the inner ear and occurs when some of the carbonate crystals, also known as otoconia, that are normally embedded in the gel in the utricle become dislodged and migrate into one of the ear’s fluid-filled semicircular canals. When enough of these particles accumulate in one of the canals they interfere with the normal fluid movement that these canals use to sense head motion and this causes the inner ear to send false signals to the brain. This causes a person to perceive a spinning sensation. BPPV is diagnosed clinically by medical professionals through performing a thorough examination. This includes a subjective history, neurological examination, and positional testing. When an individual who has BPPV has their head moved into a position that makes dislodged crystals move within a canal the error signals cause the eyes to move in a very specific pattern called nystagmus.

BPPV is fairly common and most likely affects adults of any age, especially seniors. If you are suffering from BPPV common triggers can be rolling over in bed, getting in and out of bed, tipping the head to look upward, bending over, and performing quick head movements. Highly effective treatment is available and patients do not have to live with the condition. Physical therapists with training in vestibular rehabilitation can provide you relief and get you back to the activities you enjoy!

Do you want a natural solution to your pain? Gain your freedom from pain medication and avoid costly surgery with physical therapy!

CentraOutpatientRehabilitation http://rehab.centrahealth.com/

People who go to physical therapy experience: Natural relief for aches and pains Less difficulty in reaching or bending More social activity More energy More strength Better days at work


Mention or Bring in This Coupon Today For a FREE Physical Therapy Analysis

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Walking For Exercise

Walking is an excellent way to start getting fit because it costs little to nothing and can be done almost anywhere and by just about anyone. So how do you begin with a walking program? Here are a few do’s and don’ts to get you started. DON’T focus too much on speed or distance. When you’re new to walking, it doesn’t matter how far or how fast you go. Instead, focus on slowly building up your time (starting with as little as 5-10 minutes at first) and walking at a comfortable pace for you. Greater speeds and distances will come as you get fitter! DO ease into walking. Remember to warm up at a slower pace and work up to longer distances gradually. DO wear proper footwear. A supportive shoe will be comfortable and go the distance with you. Do you have pain while reaching or bending? If you are not moving like you once were, please don’t hesitate to come in for a check up and get back on track to feeling great again. Call the clinic nearest you today!

DON’T get caught up with long workouts. Walking can be broken up into several mini sessions throughout the day as you accumulate your time. You don’t have to walk for an hour, for example, to get the benefits of this form of exercise. How long should you walk? Ideally, work your way up to walking for at least 20 minutes per session. Eventually, you may be able to walk longer (up to an hour). The longer you walk past 20 minutes, the more fat you are burning, so that can be a good motivator to keep pushing yourself as you get fitter. But remember: Time can be cumulative: You don’t have to do 20-60 minutes in a single walking session. You can do several 10 minute mini workouts each day and add them up.


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

HAMSTRING STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Repeat 10 times on both legs.

PRONE HIP EXTENSION - BENT While lying face down slowly raise up your leg off the ground. Hold for 10 seconds. Perform on other leg. Repeat 10 times.

Improves Hip Flexibility

Loosens Knees



Always consult your physical therapist or physician before starting exercises you are unsure of doing.

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 434.200.2102 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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