As the chill of winter sets in, those with chronic joint pain, especially from conditions like arthritis, might find their symptoms intensifying. The cold doesn’t have to defeat you though. Physical therapy offers effective strategies for managing winter joint discomfort, ensuring you can enjoy the season with less pain and more mobility. 1. WARMTH: YOUR FIRST DEFENSE AGAINST JOINT PAIN Cold weather can make joint pain more noticeable, so it’s important to keep your vulnerable areas like hands, knees, and hips well-insulated. Dressing in warm layers, taking warm baths, and using heating aids like electric blankets or heating pads are great ways to maintain warmth. However, it’s important to use these aids DON’T LET THE COLD SLOW YOU DOWN How to Alleviate Your Joint Pain This Winter
cautiously, especially if you have conditions like diabetes that can cause nerve damage.
Sudoku transform the cold season from a time of discomfort to a period of relief and recovery. If winter is making your joint pain unbearable, or if you’re looking for preventive strategies to keep your joints healthy, consider scheduling an appointment with our team. Remember, taking proactive steps through physical therapy can pain, it might be worth discussing with your health care provider whether vitamin D supplements could be beneficial for you. 4. PHYSICAL THERAPY: THE KEY TO STRENGTH AND RELIEF Physical therapy plays a pivotal role in managing chronic joint pain. Through targeted exercises, physical therapists help strengthen the muscles surrounding joints, which can decrease pressure and wear on the joints themselves. These exercises are designed to alleviate pain and enhance your overall mobility and quality of life during the winter months and beyond.
2. STAY ACTIVE TO KEEP JOINTS HAPPY
Movement is a natural medicine for stiff joints. Regular exercise helps keep joints limber and muscles strong, which is especially vital in colder months when our natural inclination might be to huddle up indoors. Moving your exercise routine indoors during winter can help you stay active safely. Consider low-impact activities like yoga, Pilates, or using a stationary bike, which are easier on the joints and can be performed in the warmth of your home or a gym. 3. DON’T LET WINTER DEPLETE YOUR VITAMIN D Winter’s shorter days and less exposure to sunlight can lead to a deficiency in vitamin D — an essential element that helps reduce the sensitivity to pain in arthritic patients. If you’re experiencing increased joint
Chicken Caprese Salad
Inspired by EatingWell.com
INGREDIENTS • 1/3 cup balsamic vinegar • 2 tbsp extra-virgin olive oil • 2 tsp Dijon mustard • 1 tsp ground pepper • 2 1/2 tsp honey • 3/4 tsp salt, divided • 1/2 tsp Italian seasoning • 1/2 tsp garlic powder
• 2 (8-oz) boneless, skinless chicken breasts, sliced • 8 cups coarsely chopped romaine lettuce • 1 lb grape tomatoes, halved • 1 (8-oz) container fresh small mozzarella cheese balls in water, drained • 1 cup fresh basil leaves
DIRECTIONS 1. Whisk vinegar, olive oil, mustard, and pepper in a medium bowl. Transfer 6 tbsp of mixture to a smaller bowl and whisk in honey; set aside. 2. To mixture in the medium bowl, add 1/2 tsp salt, Italian seasoning, and garlic powder. Add chicken; toss to coat. Marinate for 30 minutes. 3. Coat a grill pan with oil. Over medium heat, add chicken and cook until grill marks appear on each side, about 5–7 minutes. Transfer to a plate; let stand for 5 minutes. 4. Arrange romaine, tomatoes, mozzarella, and basil on a large platter; sprinkle with salt. Top with the sliced chicken and drizzle with the honey mixture.
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