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
TREAD LIGHTLY! RELIEVING LOW BACK, HIP AND KNEE ARTHRITIS PAIN
Exercise Essentials Try this exercise to relieve pain and keep moving!
Arthritis & PT How physical therapy can help relieve your pain!
Eat To Beat Pain Add these foods to your diet to combat inflammation!
N E W S L E T T E R
TREAD LIGHTLY! RELIEVING LOW BACK, HIP AND KNEE ARTHRITIS PAIN
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.
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.
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 Bear Lake Physical Therapy can get you moving pain-free again!
Visit us online at BEARLAKEPT.COM
Call today! 833.946.2777 (Garden City) • 208.847.1342 (Montpelier) • 833.946.2777 (Randolph)
A R T H R I T I S A N D P H Y S I C A L T H E R A P Y
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.
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If you’re suffering from arthritis pain, call your Physical Therapist at Bear Lake 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
EXERCISE ESSENTIALS Perform This Exercise To Relieve Hip Pain In Minutes!
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HIP ADDUCTION | SIDELYING Lie flat on your side. Place a rolled towel between your waist and the floor, directly above your hips. Position your bottom leg in line with your trunk. Bend your top
1. Call and consult directly with a physical therapist at one of our locations to discuss your pain and symptoms. No prescription needed! 2. Your physical therapist may suggest exercises or precautionary measures to relieve or avoid pain. 3. If further assessment is needed to find the cause of your paint, your therapist can schedule an appointment with you.
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knee and place your foot flat on the ground directly in front of your bottom knee. Lift your bottom foot as high off the ground as you can, keeping your knee straight. Relax your leg back to the start position. Repeat 10 times on each leg.
Garden City (833.946.2777)
Montpelier Location (208.847.1342)
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Call your physical therapist today! 833.946.2777 (Garden City) • 208.847.1342 (Montpelier) • 833.946.2777 (Randolph)
Relieving arthritis or joint painmay be easier than you think! The solution may be as simple as paying attention to what you are eating in order to avoid inflammatory foods that often lead to pain. What Inflammatory Foods Lead to Pain? Eating highly processed foods (such as pasta, bread and crackers—especially those containing gluten) creates inflammation in the body. This inflammation then leads to the actual physical pain that you may feel in your knees and joints since the joints are particularly vulnerable to inflammation. Foods with gluten, trans fats, found in snack foods like chips and pastries, and high sugar, that handful ofM&M’s fromyour coworker’s desk, all cause inflammation. For many people, dairy products are also inflammatory. Eating these types of foods over a long period of timemeansmore and more inflammation throughout the body and ultimately more pain. While changing your food sounds simple, many need more guidance and support, which is why a nutrition consultation, is often helpful. However, you can take our tips above and start alleviating your pain today! EATING HABITS & ARTHRITIS
6 FOOD CHOICES TO HELP E A S E A R T H R I T I S P A I N
3. Garlic. Garlic is a member of the allium family—which also includes onions and leeks. These items contain a compound called diallyl disulfide that may help with a number of diseases—including arthritis. 4. Tart cherries. Some people with arthritis have found relief from products made from tart cherries. The ingredient in cherries that helps with joint symptoms is the same one that gives this fruit its red color—anthocyanin. 5. Turmeric. One of the best-researched inflammation fighters isn’t a food at all, but a spice. Tumeric contains a compound called curcumin. The compound has been used for centuries in India to ward off inflammatory diseases. You’ll find this yellow spice in Indian cuisines— particularly curries. 6. Vitamin C. Antioxidants in vitamin C may slow the progression of OA. You can get vitamin C from strawberries, kiwi, pineapple, or cantaloupe. However, we warn you against taking supplements with much higher doses than 65 to 85 milligrams, because in large doses vitamin C can increase the risk of kidney stones.
Add these foods to your diet to help your arthritis pain: 1. Broccoli, Brussels sprouts and cabbage. These veggies are part of the cruciferous family, and they are full of a compound called sulforaphane, which helps slow cartilage damage in joints due to osteoarthritis. Try adding broccoli, Brussels sprouts, cabbage, kale or cauliflower to your salad or stir-fry. 2. Fatty fish. Fatty fish like salmon, tuna, trout and mackerel are rich in omega-3 fatty acids, which help fight inflammation. Try adding fish to your diet a couple of times a week. If you’re not a big fan of fish, ask your doctor about taking an omega-3 supplement.
HEALTHY RECIPE BROCCOLI SALAD
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INGREDIENTS
• 2 strips low-sodium bacon • 1/2 cup ice cubes • 1/2 medium red onion, thinly sliced
• 1 tbsp fresh lemon juice • Kosher salt & black pepper • 6 1/2 cups broccoli florets • 1/3 cup golden raisins • 2 tbsp salted roasted sunflower seeds
• 1/2 cup buttermilk • 1/3 cup sour cream • 1/4 tsp lemon zest
INSTRUCTIONS
Combine the ice cubes, onions and 1 cup water in a small bowl. Let the onions soak for 10 minutes while preparing the rest of the salad, then drain and pat dry. Cook the bacon in a small nonstick skillet over medium-low heat until crispy, about 8 minutes. Transfer to a paper-towel-lined plate to drain, reserving 1 teaspoon drippings for the dressing. Finely chop the bacon strips and reserve. Whisk the buttermilk, sour cream, lemon zest and juice, reserved bacon drippings, 3/4 teaspoon salt and pepper to taste in a large bowl. Add the broccoli, onions and golden raisins to the dressing. Toss well, cover and chill for at least 1 hour and up to 4 hours. Season with additional salt and pepper. Transfer to a serving dish and top with the chopped bacon and sunflower seeds.
Is pain, injury, or chronic condition holding you back? Visit us online at BEARLAKEPT.COM to start living pain-free!
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