MMA & Sports Rehab Newsletter
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY
HELPING TO BETTER RELIEVE YOUR ARTHRITIS PAIN!
When you experience an injury, dealing with the pain that comes as part of the aftermath is expected. While painful, most of the time when recovering from an injury you can find comfort in the knowledge that the pain is temporary.
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MMA Sports Rehab WON in the category of “Best Physical Therapy” in Washington Family’s annual Best for Families Awards. Thank you so much to all of you that voted and make this possible!
Washington FAMILY
INSIDE :
• Helping To better relieve Your Arthritis Pain! • Live Life Without Arthritis Pain
• Practice News & Upcoming Events • Exercise Essentials
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THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLETTER
HELPING TO BETTER RELIEVE YOUR ARTHRITIS PAIN! As your body heals and you go through the motions of building your muscle mass back and improving flexibility with physical therapy, you know that in time you will feel like yourself again. This knowledge gives you something to work towards and helps the pain feel more manageable—even when it is intense, and never-fleeting. Arthritis pain is different. Arthritis doesn’t develop as a result of an injury, but instead develops over time as a result of chronic use, or even as a result of genetic disposition. This can make dealing with the pain of arthritis even more difficult to cope with, as it begs the question: if the pain is coming from inside the joint, is there anything I can actually do about it? Understanding Arthritis Pain Osteoarthritis is the most common chronic condition to affect the joints. Almost 30 million adults in the United States struggle with the condition, and while it can influence anyone of any age, it most frequently develops among those who are most prone to overuse—those who are over the age of 65. INSIDE : • Live Life Without Arthritis Pain • Exercise Essentials (continued from outside)
• Practice News & Upcoming Events • And More!
Arthritis occurs when there is a breakdown of the cartilage that covers the ends of the bones. This cartilage is what allows the joints in the elbows, ankles, knees and hips to move with freedom. Without cartilage, the bones would rub against one another with each movement, and would cause extreme pain. As the cartilage breaks down, typically so does the bone, and as the shape of the joint changes, it becomes even more difficult for it to function smoothly. Furthermore, the ligaments and tendons around the joint will often stiffen and the muscles surrounding the joint will weaken, making it altogether more difficult and painful to move. While arthritis pain typically develops gradually, the realization of what you are dealing with can still come as a shock. In some circumstances the pain will appear more abruptly, especially when the pain develops in association with a change in weather or other environmental circumstance. If you suffer from arthritis pain, you still have options. Call TODAY to schedule with MMA & Sports Rehab!
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Live Life Without Arthritis Pain
Turning to over-the-counter pain medications to cope with arthritis pain is ineffective as a long-term solution. While some of the medications may provide temporary relief, they will not help you overcome the pain for good. Physical therapy, on the other hand, can provide actual relief from arthritis by helping to rebuild strength in the joints through targeted movements and flexibility exercises. There is a lot of current research trying to understand what precisely causes arthritis to develop in some people, and not in others. Everyone uses their joints every day, and while it makes sense that so much pressure would cause pain to develop over time, it doesn’t explain why the pain develops when and where it does, and why it happens to some people and not to others. Anti-inflammation and Arthritis One leading form of arthritis treatment is with the use of anti-inflammatory medication. However, as mentioned above, use of these medications for pain relief is only a short-term solution. Certain types of arthritis develop as a result of a build-up of inflammation in the body. Specifically, the tendons and ligaments become inflamed as a result of an internal attack from the immune system, which is typically triggered by some combination of environmental factors. Avoiding certain foods and movements can reduce inflammation, and thereby reduce pain. Physical therapy and Arthritis Physical therapy is highly recommended for the treatment of arthritis because it can strengthen and support the joints through guided practice of movement and strength-building exercises.
Typically, the best activities for arthritis pain are low-impact activities. Working with a physical therapist is the best way to ensure that you are practicing the best techniques for overcoming your discomfort. There is a long list of home remedies that are said to help with arthritis pain as well, and there is some credibility to some of these concepts. For example, losing weight, exercising regularly, and making some dietary changes such as reducing caffeine and sugar consumption are said to help alleviate pain associated with arthritis. However, before you start making any changes to your lifestyle, it is best to consult with a physical therapist. For more information about how to rid your life of arthritis pain, contact MMA & Sports Rehab today.
Exercise Essentials Try this movement if you are experiencing arthritis pain.
Healthy Recipe
Juicy Baked Chicken Breast
Relieves Arthritis Pain
www.simpleset.net
•3 tbsp brown sugar •1 tbsp chili powder •1 tsp parsley flakes •1/2 tsp salt •1/2 tsp black pepper •1/2 tsp garlic powder •1/2 tsp onion powder •1/2 tsp cumin
FOUR POINT ARM RAISE Start on hands and knees, hips and shoulders at 90°. Lift one arm out front. Bring it back down and then repeat on opposite side. Repeat 8-10 times on both arms.
INGREDIENTS: •4 (7 to 8 oz) boneless, skinless chicken breasts •2 tsp olive oil
Pre heat oven to 425 degrees F. Line a baking sheet with foil and spray with non-stick spray. Place the chicken breasts between two sheets of parchment paper and pound to an even thickness. Drizzle both sides of chicken with olive oil. Combine seasonings and sprinkle generously over both sides of the chicken breasts. Bake for 20 minutes. Remove from oven and cover loosely with foil for 5 minutes before slicing.
CALL TODAY! (703) 884-7084
Practice News & Upcoming Events
LOW BACK / HIP PAIN INJURY PREVENTION SEMINAR
Hosted by MMA & Sports Rehab
SUNDAY, MARCH 8, 2020 1:00PM – 2:30PM
3 Natural Ways To Beat Spring Allergies
2. Get Natural Relief. Some herbal remedies may help stave off allergy symptoms. More research is needed, but an extract from a shrub called butterbur shows promise. Biminne, a Chinese herbal formula with ingredients like ginkgo biloba and Chinese skullcap, may also help. One study found that people who took biminne five times a day for 12 weeks still felt the benefits a year later. 3. Tweak Your Home. Simple changes make a difference. Shut all windows to keep out pollen. Use an air conditioner to cool your home instead of a fan, which draws in air from outside. Take off your shoes at the door and ask guests to do the same. That keeps allergens outside. Finally, don’t allow guests, or yourself, to smoke inside the home. It can make allergy symptoms worse. If you or someone you live with smokes, now is a good time to quit.
1. Limit Your Time Outdoors. Each spring, trees release billions of tiny pollen grains into the air. When you breathe them into your nose and lungs, they can trigger an allergic reaction. Staying inside can help, especially on windy days and during the early morning hours, when pollen counts are highest.
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