Health & Wellness Newsletter by Active Health Performance Therapy
Health &Wellness The Newsletter About Your Health And Caring For Your Body
RELIEVE LOWBACK, HIP & KNEE ARTHRITIS PAIN “Take Longer Walks Pain Free!”
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 the cartilage wears away, the bones become exposed and rub against each other. (continued inside)
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Health & Wellness The Newsletter About Your Health And Caring For Your Body
RELIEVE LOWBACK, HIP & KNEE ARTHRITIS PAIN “The Sky’s The Limit When There’s Pain Relief!”
INSIDE:
• 6 Tips To Help Your Arthritis Pain • Healthy Recipe
• Relieve Hip Pain In Minutes • Patient Success Spotlights
The deterioration of cartilage also affects the shape and makeup of the joint so that it no longer functions smoothly. The ligaments and tendons around the joint become stiff and the muscles that support the joint becomeweak.This leadstoevenmorepainfulrubbingofthe jointsurfaces. There are many studies and patient success stories promoting the effectiveness of physical therapy for osteoarthritis. Our expert therapists at Active Health Performance Therapy are trained specifically in treating patients suffering from osteoarthritis and work to obtain optimal results. Study Shows How to Relieve OA Pain Inamedicalstudy,83patientswithosteoarthritiswereassigned toreceive either hands-on physical therapy (treatment group) or a pill that actually didnothing tohelp theirpainwithout themknowing (placebogroup).Tests were done to measure how well the people were doing 4 weeks, 8 weeks and 1 year later. The results were very impressive with the patients who had hands-on physical therapy combined with gentle, specific exercises. Theyshowedsignificant improvements in theirpain,mobilityandfunction.
By 8 weeks, patients were able to walk further and faster with much less, or completely resolved pain. Their joint stiffness, aches and mobility had improved by 55% as compared to the group who had no treatment. At oneyear, patients in the treatment group still weredoing great in terms of lesspainandmoremobility.Otherbenefits included lessneed forsurgery withonly5%ofpatients in the treatmentgrouphavingundergonesurgery as compared to 20% with the placebo group. If you are suffering from osteoarthritis, our physical therapy treatments relieve your pain. Isn’t it time you did something about your pain and movement? Call us today at Active Health Performance Therapy to learn moreaboutourARTHRITISPROGRAMsowecanmakeapositivedifference in your life. Annals of Internal Medicine: February 1, 2000 vol. 132 no. 3 173-181. Gail D. Deyle, MPT; Nancy E. Henderson, PhD, MPT; Robert L. Matekel, MPT; Michael G. Ryder, MPT; Matthew B. Garber, MPT; and StephenC.Allison,PhD,MPT,ECS
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6 TIPS TO HELP YOUR ARTHRITIS PAIN
When it comes to treating arthritis, you may have more options than you realize.There isa lotyoucando to reduceyourachesandpains fromarthritis, 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 Active Health Performance 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.
Call us today at (207) 878-5002 to schedule an appointment!
Enjoy A Healthy Recipe!
Roasted Lemon Chicken
Ingredients • 4 boneless chicken breasts • Salt & freshly ground pepper, to taste
• 1 cup reduced-sodium chicken broth • 2 teaspoons flour • 2 tablespoons chopped fresh dill, divided • 1 tablespoon lemon juice
• 3 tsp extra-virgin olive oil • 3 cloves garlic, minced
Directions Season chicken breasts on both sides with salt and pepper. Heat 1½ teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil. Reduce heat to medium. Add the remaining 1½ teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.
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Rebecca’s Thoughts: Life in Maine
Relieve Hip Pain In Minutes Try this movement if you are experiencing hip pain.
Loosens Tight Hips
www.simpleset.net
HIP HIKES While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side. Then return the pelvis/leg back to a leveled position.
It’s the worst. It’s cold from November to April, snows, is gray, dark, windy, slippery, isolating. So why do we stay? I ask myself this every March. So why do we stay? I compare April through October in Maine to a Euphoric Paradise. The warm sun feels warmer because of the winter. The sky looks bluer. The flowers seem brighter. The scenery seems to pop – the water feels cleaner and the pine smells amazing.
REBECCA AUSTERER PT, DPT, GCS
Maine is like a toddler – very bad but so cute you don’t care. We live here for 7 months – and we muddle through 5. Even if you are an avid skier the dark skies for 18 hours a day become a bit much to handle – but in the summer you just can’t help but to be happy. It’s easy to stay fit and active living here too, in the milder months – so start walking and getting ready to hike, kayak, jog/run, and swim. It’s time to get out of the gym and into the gym nature provides!
PATIENT SUCCESS SPOTLIGHTS
I was a lot stronger!
“I worked with Becky for some pelvic floor problems I was having – I had 3 kids and the youngest was about a year. I never thought things would get better- 3 kids. I found that after a few sessions I was a lot stronger and my problems were resolving – and I thought it would be embarrassing too and it wasn’t. I wish I would have tried this after EACH kid and not waited. It was pretty simple and painless for me!” - W.A.
I can manage it now!
“I had back pain for several years. I made a 15 minute free appointment with Becky to see what she could do for me that no one else could. I was skeptical and I will tell you it’s not perfect but it’s 85% better. The docs wanted to operate and I can manage it now – when it bothers me I know what to do. And I can always go back for a tune up if it gets real bad.” - W.M.
CALL TODAY! (207) 878-5002
I NEEDSPECIFIC THERAPY AS AWOMAN! What Is Pelvic Floor Physical Therapy
After I had my daughter I had some pretty significant health problems. I had severe pelvic pain and even some incontinence – at the time I found this really embarrassing. Knowing what I know now, I couldn’t care less who knows about it. I use my own issues to help educate others and make them aware that there is help. Large percentages of women experience incontinence: when they exercise, when they work, when they laugh or sneeze. Women also experience pelvic pain, painful intercourse, prolapse and back pain – all as a sequela of having children. Others experience this after surgery, hysterectomy or menopause. And SO many think there is nothing you can do – they think they just must live with it. But you don’t. Most of this can be addressed with postural correction, stretching, strengthening, stabilization exercises and education. I have
had success in my clinic without even being invasive. A lot of PTs do internal exams and I have had many patients tell me if that was part of the treatment they wouldn’t do it – so I started skipping that part. I still have very good outcomes. So if this sounds like a familiar problem, call my office 878-5002. I will schedule you for a private consult and discuss how PT will work for you. You will learn a lot about your body and your posture, and after a couple visits and maybe some biofeedback to learn how to use some of your pelvic muscles better, you’ll have an exercise program you can continue long after we’re done – and if your symptoms come back at
all, you’ll always have someone to call. - Rebecca Austerer, PT, DPT, GCS
Call us today at (207) 878-5002 to schedule an appointment with one of our physical therapists. We’ll guide you to a new and pain free lifestyle with exercises and movements catered to your pain level.
512 Warren Ave. Portland, ME 04103
P : (207) 878-5002 F : (207) 878-5007
Need A Positive Distraction From Stressful Days? AVOID ACHES & PAINS IN THE GARDEN
• If kneeling on both knees causes discomfort in your back, try kneeling on oneandkeep theother footon theground.Usekneepadsoragardening pad when kneeling. • If kneeling or leaning down to the ground causes significant pain in your back or knees, consider using elevated planters to do your gardening. • Avoid bending your wrist upwards when pulling things or using gardening tools. Instead, keep your wrist straight and use your shoulder muscles to pull and lift. • End your gardening session with some gentle backward bending of your low back, a short walk and light stretching, similar to stretches done before starting.
Commongardeningactivities,suchasdigging,planting,weeding,mulching, and raking can cause stress and strain on muscles and joints. This is especially true for senior citizens and people who are normally sedentary. Different body areas such as the shoulders, neck, back, and knees can be vulnerable to injury during gardening. These tips can help prevent injuries: • Warm up before you garden. A 10 minute brisk walk and stretches for the spine and limbs are good ways to warm up. • Change positions frequently to avoid stiffness or cramping. •Makeuseofagardencartorwheelbarrow tomoveheavyplantingmaterials or tools. Be sure to keep your back straight while using a wheelbarrow.
Author: Andrea Avruskin PT, DPT
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