If you’re constantly facing lower back, hip or knee pain—you might be feeling arthritis. According to the Centers for Disease Control, roughly 54.4 million U.S. adults are diagnosed with some form of arthritis per year. As we age, the cartilage in our joints wears down, causing painful bone on bone rubbing, inflammation, stiffness, and pain.
Physical Therapy N E W S L E T T E R
HOW PT CAN HELP RELIEVE YOUR ARTHRITIS
ALSO INSIDE
Arthritis & Physical Therapy • Healthy Recipe • Exercise Essentials Are You Staying Active? • What Patients Are Saying
Physical Therapy N E W S L E T T E R
HOW PT CAN HELP RELIEVE YOUR ARTHRITIS
What Causes Lower Back, Hip and Knee Arthritis? Because arthritis is a catch-all term, pinpointing what causes arthritis may be difficult. In most cases, arthritis is caused by overuse, wear and tear, or injuries. Arthritis can also be caused by: · Infections, such as Lyme disease · An immune system dysfunction - rheumatoid arthritis · The inheritance of osteoarthritis · An abnormal metabolism, which leads to gout For arthritis suffers, even simply walking can cause pain in the lower back, hip or knee. Often, arthritis is a downward spiral of progress pain, limiting movement and strength, which in turn causes more inactivity and pain. However, by improving joint movement, muscle strength, balance and coordination, this cycle can be broken, reducing pain and inflammation. Discover how our team of specialists at Renew PT can get you moving pain-free again!
If you’re constantly facing lower back, hip or knee pain—you might be feeling arthritis. According to the Centers for Disease Control, roughly 54.4 million U.S. adults are diagnosed with some form of arthritis per year. As we age, the cartilage in our joints wears down, causing painful bone on bone rubbing, inflammation, stiffness, and pain. While there is no cure for replacing cartilage yet, it is possible to alleviate the symptoms of arthritis, by improving your joint movement, muscle strength, balance, and coordination. It’s even possible to eliminate symptoms entirely, depending on the amount of arthritis you have. If you have regular aches and pains, keep reading. We have a solution. What Is Arthritis, Exactly? Before knowing how to relieve arthritic pain, you’ll need to understand it. Arthritis—or the painful stiffness, or inflammation, of joints—isn’t a single disease. The term “arthritis” is an informal explanation of joint pain and disease in general. Over 100 types of arthritis exist, according to the Arthritis Foundation. People of all ages, races and sex can get it. It’s also the leading cause of ongoing disability in America. The most prevalent form of arthritis is osteoarthritis, which is caused by either injury or normal wear and tear.
www.renewptnorthshore.com
ARTHRITIS & PHYSICAL THERAPY
If you or a loved one suffers from arthritis, you have options. The first step is to contact one of our therapists today, and ask about ongoing physical therapy treatment to restore mobility, comfort and quality of life. See how we can help your joints feel better and move better! Go online or call us to schedule an appointment today.
Regardless of the cause of arthritis, physical therapy plays a major role in the treatment of arthritis symptoms and should be tried first, before more aggressive procedures such as surgery. While maintaining a healthy weight, exercise and a good diet help, surgical intervention may eventually be needed. However, physical therapy has been shown to be an excellent way to prepare and recover after a total knee or hip replacement. It is very common for the muscles that support the knee, hip, and low back to become weakened from inactivity. Through targeted easy to do exercises, we help your muscles regain their strength, providing greater support to the joints, and reducing inflammation. Furthermore, by improving balance and coordination, especially to the knee and hip joints, the abnormal strain on the joints is relieved, and safety is improved to reduce risk of further injury.
Visit renewptnorthshore.com for more information, or call your physical therapist at Renew Physical Therapy to schedule your appointment today!
Sources https://www.arthritis.org/about-arthritis/understanding-arthritis/what-is-arthritis.php https://www.arthritis.org/about-arthritis/where-it-hurts/back-pain/causes/back-arthritis.php https://www.arthritis-health.com/blog/7-core-exercises-relieve-back-and-hip-arthritis-pain https://www.arthritis-health.com/blog/4-types-arthritis-cause-sacroiliac-joint-pain
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DO YOU KNOW ABOUT DIRECT ACCESS? Did you know that you are not required to see your primary physician before seeing a physical therapist? We are now able to evaluate you, determine if you need physical therapy, and implement a treatment program… ALL without a referral! So call for an appointment today! Minor aches and pains can be fixed quickly when addressed early. No need to make a trip to the Doctor’s office first, let our movement specialists evaluate and treat your needs.
Call 985.809.3940 (Covington) or 985.674.4037 (Mandeville) or visit our website at renewptnorthshore.com to schedule your consultation today!
REGULAR EXERCISE CAN BOOST YOUR IMMUNE SYSTEM TO HELP FIGHT DISEASE One of the best ways to keep your body healthy during this time is to staymoving and reduce inflammation. Though it is tempting to be sedentary and make poor diet choices while self-isolating, these habits have the potential to inhibit your immune system and increase your risk of infection. Inorder to stay healthy, we advise all of our patients to stay flexible, strong,well-balanced,andfueledbyanutritiousdiet.Duringthistime, even if you cannotmake keep your physical therapy appointments, we encourage continue your exercises at home. ARE YOU STAYING ACTIVE?
IMMUNITY-BOOSTING RECIPE
GREEN GODDESS SOUP
• 1/2 cup coconut milk • Salt & pepper to taste • Squeeze of fresh lemon or lime juice For garnish: • broccoli florets, lightly steamed • 1/4 cup Greek yogurt, thinned with milk • Chia seeds
INGREDIENTS • 3 cups baby spinach or super greens blend • 1 clove whole peeled garlic • 2 tbsp fresh ginger, sliced • 1/4 tsp cayenne pepper • 1/4 tsp ground turmeric • 1/4 tsp wasabi powder (optional) • 1 cup chicken or vegetable broth
Be sure to implement these tips to boost your immunity and stay healthy:
1. Stay active & start exercising. 2. Eat nutritious foods. 3. Stay hydrated! 4. Refrain from smoking 5. Get a good amount of rest. 6. Stretch regularly. 7. Take frequent breaks for breathing exercises. (Inhale & exhale deeply). 8. Continue your home exercise program 2-3 times per week.
DIRECTIONS Mix all ingredients (except those for the garnish) together using a high speed blender. Heat over stovetop until steaming hot. To serve, pour into a bowl and garnish with broccoli florets, a swirl of yogurt, and chia seeds.
TRYING TO STAY ACTIVE AT HOME? TRY THESE EXERCISES!
WALKING LUNGE Take a large step forward with one leg, keeping your back foot in starting position while rolling onto its toes. Keep your core tight and bend your knee to make right angles with your hip, knee, and ankle. As you lunge, you should feel a stretch across the front of the hip and thigh. Hold for 30 seconds and repeat 2-5 times.
DEAD BUG | HEEL TOUCHES Lie on your back with your hands and knees raise upward, keeping your core engaged. Slowly lower one heel to the ground, then alternate sides, keeping your core engaged. Repeat 6-10 times on both sides.
HIP ABDUCTION | SIDELYING While lying on your side, slowly raise up your top leg up and to the side. Keep your knee straight and maintain your toes pointed forward the entire time. Use your bottom leg to stabilize your body. Repeat 6-10 times on both sides.
Call 985.809.3940 (Covington) or 985.674.4037 (Mandeville) or visit our website at renewptnorthshore.com to schedule your consultation today!
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