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?
Health & The Newsletter About Your Health And Caring For Your Body
Relieve Your Arthritis Pain Naturally
5 Ways To Naturally Relieve Arthritis Pain
Health & Fitness The Newsletter About Your Health And Caring For Your Body
ARTHRITISPAIN Natural Ways To Relieve 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 performwalking, bending and everyday 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 3,000-6,000 steps a day. That is over onemillion steps / bending andmovements 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!
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Exercise Essentials Try these simple exercises to help keep you loose and pain-free... Share this with a friend or family member to help keep them healthy, too!
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 sec- onds then repeat 4 times on both sides.
SHORT ARC QUAD Place a rolled up towel or object under your knee and slowly straighten your knee as you raise up your foot. Hold for 10 seconds then repeat 4 times on both sides.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Who do you know that needs our help?
Refer a Friend Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely
9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
If you know someone suffering with aches and pains give the gift of health. Refer them to Physical Therapy Specialties today. Pass along this newsletter or have them call us directly for a Physical Therapy Consultation.
Physical Therapy in the pool gives children a sense of freedom and mobility with activities that are more difficult to obtain on land.
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SHOULD I USE ICE OR HEAT? Ice and heat can be very helpful after an injury or when one is having pain, but how do you know which one to use?
Here are some helpful guidelines:
to the area and this also helps to carry away more of the inflammatory chemicals that might be hanging around. Cold also helps to numb a painful area by slowing down the speed of the electrical signals carried by the nerves, so is helpful for pain reduction. Always place a layer of fabric between your skin and the ice to avoid frostbite that damages the skin. Heat works in the opposite way. Heat dilates the blood vessels which allows more blood volume and also stimulates blood flow to the area. Because the blood vessels are open wider, the blood does not move through the area quite a quickly, so some of the fluid contained in blood can leak into the tissues. That is why it is not usually recommended right after an injury or if swelling is a problem. Cold stiffens the muscles and tissues while heat softens them. If pain is coming from restricted blood flow due to muscle tightness or spasm, stress, or chronic arthritis, heat is very helpful in bringing more blood to the area which helps to relax tight muscles and
reduce joint stiffness. An old fashioned remedy for arthritis is to “Stay warm and keep moving”. Again, be careful to protect the skin from scalds and burns by placing enough fabric between the heat source and your skin to protect it. When a pain problem is more chronic it is often hard to know whether to use heat or ice for the best pain relief. Our advice is to try both and see what feels best to the area afterwards. It is safe to try one and if still hurting to try the other right afterwards. Some people feel best with a contrast of heat and ice, ending with the one that feels best. Ten minutes of ice is usually adequate, and we recommend limiting heat application to 20 minutes at a time to avoid swelling in the tissues. Hope you find this helpful! Give our office a call if we can answer any questions: (925)417-8005.
Ice is a natural anti-inflammatory and helps to reduce swelling. For most people we recommend using ice for at least three days and maybe longer after spraining or straining something, but sometimes it is helpful for much longer. When ice is applied to the skin the first thing that happens is constriction (or narrowing) of the blood vessels under the ice pack. Our body does this to keep our body temperature from lowering too much. When the blood vessels constrict, the blood traveling in them moves faster and pulls with it extra fluid in the tissues. That is why it helps to reduce swelling and any inflammatory products that are in the tissues and joints. After a few minutes however, the area under the ice pack is cold and the nerves carry this information to the brain. The brain then sends a signal back down to the area to tell the body to send more blood to the area to warm it up. That is why your skin is brighter pink after using ice. It has stimulated your circulation to bring new oxygen rich blood
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“I’m back to swinging a golf club” Patient Spotlight What our patients have to say!
“My range of motion and strength in my shoulder has definitely improved. With Stephen’s help and expertise giving the appropriate exercises, I’m back to swinging a golf club.” S.G.
IMPROVE Your health in our warm water therapy pool!
Talk to the experts! • Caitlin Cooper, PT • Jennifer Freitas, PT • Stephen George, PT • Melissa Giustino, PT • Ida Hirst, PT • Michael Petrak, PT • Beth Powell, PT
I ncrease range of motion M ove freely P rotect joints R educe pain O btain cardio fitness V i tal ize muscle strength E nhance flexibility and balance
• Shabeeba Shafi, PT • Dina Stepanek, PT
Email us: Ida@pt-specialties.com CALL TODAY! 925.417.8005
Pool Therapy and Water Classes Offered Daily. Schedule is on our website.
5 Ways To Naturally Relieve Arthritis Pain
Come Back In For A Consultation Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of California you have direct access to physical therapy! 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 amix 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 reducing your pain threshold. Physical therapy is one of the best ways to improve your arthritis pain. We help your joints reduce pain and inflammation, 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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See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties
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