BackToAction_The Easiest Ways To Treat Arhtritis

Health & Fitness The Newsletter About Your Health And Caring For Your Body

New Year New You We Can Help You Beat Arthritis Pain

Inside: • The 4 Easiest Ways To Treat Arthritis • Patient Success Spotlights • Practice News • Relieve Back Pain In 60 Seconds

Health & Fitness The Newsletter About Your Health And Caring For Your Body

WHY DOES PHYSICAL THERAPY WORK FOR SPINAL STENOSIS? | RELIEVE BACK PAIN IN 60 SECONDS | PRACTICE NEWS

The 4 Easiest Ways To Treat Arthritis Naturally...

Millions of Americans deal with the aches and pains of arthritis on a daily basis. In fact, of the 40 million people in theUSwhosuffer from this class of diseases, one third say that it limits their leisure activities. A full 25 percent say they are in chronic, debilitating pain on a daily basis. If youareoneof thosewhosuffer from one or more of the nearly 100 types ofarthritis,youmightbeaskingwhat can be done? While there are several medications on the market that limit pain, few are targeted at your ability to move your affected joints and many carry nasty potential side effects. Fortunately, there are four easy ways to treat arthritissymptomsnaturally,without the use of medication.

1. Low Impact Exercise. Once upon a time, if something in your body hurt, you were told to rest until it no longer hurt anymore. What we did not realize was that people with chronic pain were resting for days, weeks, or sometimes even months or years. Such extended “rest” only resulted in muscle atrophy, or deteriorationofmuscle tissue.While arthritis generally affects the joints of the body, muscle loss increases stress on the joints, allows them to move in ways that are unhealthy and causes more pain. Exercise, particularly strength training, also prevents bone loss and enhances bone density in people who are prone to fractures. Low impact exercise also impacts other symptoms of arthritis that are not necessarily associated with joint

pain. Feelings of fatigue that are so common in arthritis patients can be greatly reduced by low impact exercise. After just 30 minutes of low impact exercise, the brain is flooded by the feel-good hormones called endorphins that block pain, minimizeanydiscomfortassociated with exercise and even create a feeling of euphoria. Exercise also increases flexibility in stiff joints and makes it easier to fall asleep and stay asleep at night.

2. Diet & Weight Loss. Tired of having a doctor tell you to lose 10 percent of your body weight for better health? Then perhaps it is time to take thatadvice toheart.One 2005 study showed that losing just one pound of weight reduces four pounds of pressure on the knees. Another showed that losing weight can reduce inflammation throughout the body, including in the joints wherearthritis issoprevalent.That’s not to say that you should take on a drastic weight loss program in order to save your joints. Diet matters as well.

PATIENT SUCCESS SPOTLIGHTS The staff was helpful and courteous. The personnel at Back To Action were very kind and professional

“My experience at Back To Action was great. My rehabilitation exercises were very helpful in strengthening my hip and therefore healing my injury. I saw improvement from the first visit to the last visit. The staff was helpful and courteous. Thank you for your help in my recovery.” - M. Corona

“When we came here to Back To Action, my son Chris washavinga lotofbackpain. Wesawachange inhis pain immediately. The personnel at Back To Action were very kind and professional to my son. We would definitely recommend Back To Action Physical Therapy to our friends and family and anyone else who needs therapy.” - Blanca Salinas

Look inside to learn more about our programs to say goodbye to aches and pains and return to a pain-free, active lifestyle! www.back-to-action.com

The 4 Easiest Ways To Treat Arthritis Naturally...

Diets rich in Omega-3 fatty acids and antioxidants can help protect joints and improve blood flow. As a bonus, these nutrients are generally found in fruits, vegetables and lean sources of protein to help you reach and maintain a healthy weight. Additionally, people that consume monounsaturated fats found in nuts, seeds and avocados experience less inflammation in muscles and joints that can lead to pain. 3. Heat & Cold. Yes, that heating pad feels great on aching muscles and joints, but only applying heat to the body does not have the same health benefits as knowing when to apply heat and when to apply cold. When to Apply Heat. There are two types of heat therapy. Dry heat, or conducted heat, comes from sources like dry heating packs, saunas or heating pads. These easy to apply methods are ideal for mild stiffness or when arthritis pain is limited to a small area. Moist heat, or convection heat, comes from wet or moist heating sources. Hot baths, steam rooms, moist heating packs or even steamed towels can offer the same benefit as dry heat therapy in smaller amounts of time. Regardless of the type, applying heat to an affected area loosens the muscle or joint, relieves pain and offers some flexibility to the area. Use heat first thing in the morning, before exercising or whenever arthritis discomfort threatens to sideline you from daily activities. When to Apply Cold. Many people who suffer from arthritis pain complain of burning in their muscles and joints. Applying gel ice packs or frozen vegetables can reduce inflammation and numb painful, burning areas. Cold therapy can be applied for as little as ten minutes, but no more than 20 minutes per application. It can also be used several times a day, throughout the day. Regardless of the source, never put frozen items directly on the skin. Not only is it uncomfortable, it can damage the skin, soft tissues and nerves. 4. Physical Therapy. It is easy to assume that physical therapy is a “one and done” experience. If you suffer from an injury, a physical therapist helps you get back on your feet and back to normal. What most people don’t realize is that physical therapy can offer continuous care for those suffering from chronic conditions, such as arthritis. Not only do physical therapists offer the latest ultrasound therapies, exercise plans and equipment, they can give you tools to manage your arthritis pain and discomfort at home, without the use of prescription medications.They can also help you develop strategies to compensate foranydisabilityyoumayexperience,createanexerciseplan foroptimal health and discuss your nutritional needs. If you are experiencing pain and discomfort due to arthritis, there has never been a better time than now to come back to physical therapy.

Relieve Back Pain In 60 Seconds Try this movement if you are experiencing pain.

Loosens Lower Back

STRAIGHT LEG RAISE While lying or sitting, raise up your leg with a straight knee and your toes pointed upward. Hold for 10 sec- onds then repeat 6 times on both legs.

PRACTICE NEWS: Keeping Our Community InMind!

Brownsville. Back To Action Physical Therapy donated toys, and along with all the toys we have gathered from our friendsand familyduringour toydrive,weredonated to theCatholicCharitiesOfRGV.The toyswere received by the CCRGV representative and social worker, Ana Rodriguez. CatholicCharitiesoftheRioGrandeValley isthecharitable branch of the Diocese of Brownsville. Catholic Charities of the Rio Grande Valley has projects that provide assistance to the poor and most vulnerable population inourcommunity. It ispartof the largerfamilyofCatholic Charities USA and Caritas Internationalis. Wewish to thankeveryonewho’veshared theirblessings to bring joy to children receiving these toys this holiday season. EaglePass. BTAwasagoldsponsorfortheannualSpirits of theFallBeer tastingfundraiser.Themid-levelproviders of Southwest Texas host this event to raise funds for scholarships given to seniors from both campuses wanting to pursue a career in the medical field. It was a fun and successful event. Before the Thanksgiving holiday, BTA staff and family volunteeredat theannualFeastofSharingsponsoredby HEBand theCityofEaglePass.Weserveduphundreds of hot meals to the community and had a great time

“behind the scenes” We are grateful for amazing staff, friendship, and teamwork. We would also like to wish our PT tech, Rosanna, a very happybirthday!!Wewishyoutheverybestonyourspecial day. May you celebrate many more! Harlingen. Happy Holidays from all of us at Back to Action PhysicalTherapy! We hope you all enjoy a happy and healthy holiday season with friends and family. Back To Action Harlingen had a Toy Drive for the past month. We delivered gifts to elementary schools in the area as part of St. Paul Lutheran Church Angel Tree program. It was terrific to see the smiles on these children’sfacessoaspecial thankyou toall thatdonated. DelRio. MerryChristmas fromallofusatBack toAction! Wewishyouandyourfamiliesawonderfulholidayseason andaveryHappyNewYear! In thespiritofgiving,DelRio hosteda toydrive thismonthfor theNinosNavidenos,an event that distributes toys and hosts a Christmas party forchildren in thecommunity.Back toActionwasalsoa proudplatinumsponsor for the2018WildGameDinner, a fundraiser for the Del Rio Chamber of Commerce. Employees also enjoyed a wonderful Christmas dinner and party at Cripple Creek with games at the clinic after dinner. One of our patients heard about our party and delivered a beautiful homemade cake to our table!

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