Health & Wellness Newsletter by Somersworth Physical Therapy
Health &Wellness The Newsletter About Your Health And Caring For Your Body
“Start Your Day With A Pain Free Jog!” TIPS FOR SAFE FITNESS IN THE SUMMER
Adjust your body temperature. Hop into a cold shower before your workout. Studies show that a pre-exercise cooldown improves performance in the heat — probably because it lowers your heart rate as well as core and skin temperatures. Get the dirt. Try to walk, run, or cycle on dirt or gravel paths, since asphalt and concrete tend to radiate heat and reflect the sun’s rays, making you feel hotter. Take advantage of the breeze on even steamy days; if possible, start out with the wind at your back, so when you’re finishing you’ll be running into a headwind, which is cooler. Cool down with essential oils. Dabbing a few drops of peppermint or eucalyptus oil on the back of your neck and at your temples just before your workout provides a cooling effect and also opens up your nasal passages, so you can breathe a little easier when the air is humid.
Summarize your intervals. To keep your fitness level up, do your regular cardio at a slightly slower pace, but add in 30-second speed bursts every three to five minutes. You’ll maintain your conditioning and burn more calories without having to go all-out the entire time. Refuel with fruit. They’re more than 80 percent water, so fruits such as grapes, watermelon, cantaloupe, and honeydew are a tasty way to replenish fluids and boost your energy post- workout. Keep them frozen or grind them into a smoothie for a refreshing treat! Put the cool factor back into your workout routine with these tricks this summer! Always remember to stay hydrated and listen to your body to avoid dehydration or stressing any muscles.
Health & Wellness The Newsletter About Your Health And Caring For Your Body
“Save Yourself Any Occurrence Of Pain!” RELIEVING LOWBACK, HIP & KNEE ARTHRITIS
INSIDE:
• 6 Tips To Help Your Arthritis Pain • Healthy Recipe • Somersworth News • Patient Success Spotlights
Do you suffer from back, knee or hip pain? It is possible you may have osteoarthritis in those joints. Osteoarthritis (OA) is the most common condition of the joints, affecting approximately 27 million Americans. With OA, there is a breakdown in the cartilage covering the ends of bones. As thecartilagewearsaway, thebonesbecomeexposedand rubagainsteach other. The deterioration of cartilage also affects the shape and makeup of the jointso that itno longer functionssmoothly.The ligamentsand tendons around the jointbecomestiffand themuscles thatsupport the jointbecome weak. This leads to even more painful rubbing of the joint surfaces. There are many studies and patient success stories promoting the effectiveness of physical therapy for osteoarthritis. Our expert therapists atSomersworthPhysicalTherapyare trainedspecifically in treatingpatients suffering from osteoarthritis and work to obtain optimal results. Study Shows How to Relieve OA Pain. In amedical study, 83 patients with osteoarthritis were assigned to receive either hands-on physical therapy (treatmentgroup)orapill thatactuallydidnothing tohelp theirpainwithout them knowing (placebo group). Tests were done to measure how well the
people were doing 4 weeks, 8 weeks and 1 year later.The results were very impressivewith thepatientswhohadhands-onphysical therapycombined with gentle, specific exercises. They showed significant improvements in their pain, mobility and function. By 8 weeks, patients were able to walk further and faster with much less, or completely resolved pain. Their joint stiffness,achesandmobilityhad improvedby55%ascompared tothegroup whohadno treatment.Atoneyear,patients in the treatmentgroupstillwere doinggreat in termsof lesspainandmoremobility.Otherbenefits included lessneed forsurgerywithonly5%ofpatients in the treatmentgrouphaving undergone surgery as compared to 20% with the placebo group. Ifyouaresufferingfromosteoarthritis,ourphysicaltherapytreatmentsrelieve your pain. Isn’t it time you did something about your pain and movement? Call us today at Somersworth Physical Therapy to learn more about our ARTHRITIS PROGRAM so we can make a positive difference in your life. Annalsof InternalMedicine:February1,2000vol.132no.3173-181.GailD.Deyle,MPT;NancyE.Henderson, PhD,MPT;RobertL.Matekel,MPT;MichaelG.Ryder,MPT;MatthewB.Garber,MPT;andStephenC.Allison, PhD,MPT,ECS
Don’t suffer with pain any longer, call now for your free assessment and see what Somersworth Physical Therapy can do for you!
www.somersworthpt.com
6 TIPS TO HELP YOUR ARTHRITIS PAIN
When it comes to treating arthritis, you may have more options than you realize. There is a lot you can do to reduce your aches and pains from arthritis, while gaining more mobility and function. People often experience pain from arthritis because of stiff joints, muscles and other tissues. In addition, muscles become weak, therefore not supporting the arthritic joints. Our customized physical therapy treatments promote muscle strength, improve range of motion, increase mobility and ease pain. In addition, coupling your treatments with the following can also help you live life to the fullest and get you back to doing the things you love: 1. Education and self-management. When your treatment is over, our experts will have equipped you with the knowledge and exercises you need to continue your progress on your own. 2. Weight loss. Maintaining your recommended weight or losing weight if you are overweight can lessen your pain by reducing stress on your affected joints. Weight loss specifically helps ease pressure on weight- bearing joints such as the hips and knees. 3. Footwear and insoles. If arthritis affects your knee, special footwear and insoles can reduce pain and improve walking. 4. Knee braces. For osteoarthritis with associated knee instability, a knee brace can reduce pain, improve stability and reduce the risk of falling. 5. Heat and cold. Many people find the heat of a warm bath, heat pack or paraffin bath eases arthritis pain. Others find relief in cold packs. Still
others prefer alternating the two. Learn more about what can work best for you by talking to our Somersworth Physical Therapy specialists. 6. Exercise. Exercise has been proven to help reduce arthritis pain while increasing strength and function. Knowing the right kind of exercises to do is the key. Talking with our physical therapists will point you in the right direction. There is a lot that you can do to relieve the pain from arthritis and protect your joints for the long-term. Find out more about our ARTHRITIS PROGRAM by calling us today and discover how to relieve and reduce the pain of arthritis.
Learn more about how you can naturally relieve arthritis pain, call us today at 603-841-5441!
Healthy Recipe
Eating Right Never Tasted So Good!
Salmon Burgers
INGREDIENTS • 1 cup finely chopped red onion • 1/4 cup thinly sliced fresh basil • 1/4 tsp salt • 1/4 tsp freshly ground black pepper
• 1 pound salmon fillet • 1 tbsp hot pepper sauce • 1 large egg white • Cooking spray • 8 slices focaccia, toasted
DIRECTIONS Combine first 5 ingredients in a large bowl. Combine hot pepper sauce and egg white in a small bowl; add egg white mixture to salmon mixture, stirring well to combine. Divide the mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add salmon patties, and cook 3 minutes on each side or until desired degree of doneness. Serve patties on toasted focaccia.
www.somersworthpt.com
Patient Success Spotlight
There is no more pain in my back!
“Two years ago, I injured my back gardening- just before golf season. I am an avid golfer so injuring myself in the spring was the worst thing I could do. I went to chiropractic and massage therapy and was able to get through the golf season, but I had to limit my games and ride a cart rather than walking the course. I exercise all winter, then came spring and once again my back went out just before the season started. This time I went to physical therapy, chiropractic, massage and athletic training. I was able to play golf just once a week and ride a cart instead of walking and I had to eliminate all other activities just for the opportunity to play once a week.This was not what I signed up for! Then Somersworth Physical Therapy offered a free workshop at the golf course for golfers with back problems! I listened to what they had to say and figured why not give it a try. At least they would be trying to get me better, not just maintaining the pain. Today I am graduating and can’t wait for the golf season to start! I plan to play 2-3 times a week and WALK! I’ve learned exercises and stretches to do to stay strong and healthy and there is no more pain in my back! Thank you, Justin and Minami! Now I can get back to my regular life activities! Thank you!!” - Diane F.
SOMERSWORTH NEWS
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Do you or someone you know sufferfromhip,kneeor legpain? As a current or past patient you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Go to www.kneebook.net/ somersworthpt for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today!
On Wednesday, May 16th, we hosted a Foot/Heel Pain Workshop for the community at the Dover Senior Center. Dan presented to the community on how to prevent foot and heel pain, and how to get back to a healthy lifestyle. Missed our past workshop? Subscribe to our newsletters to get the latest updates on our next workshops at www.somersworthpt.com!
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