ARTHRITIS PAIN SLOWING YOU DOWN? N E W S L E T T E R
N E W S L E T T E R
DISCOVER CREATIVITY WITHOUT ARTHRITIS HOLDING YOU BACK
See Inside • Understand Your Arthritis Pain • 6 Food Choices to Help Ease Arthritis Pain • Exercise Essentials • Healthy Recipe
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. As your body heals, as 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 insteaddevelopsovertimeasaresultofchronicuse,orevenasaresult ofgeneticdisposition. Thiscanmakedealingwiththepainofarthritiseven 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 ArthritisPain: Osteoarthritis is themost common chronic condition to affect the joints. Almost 30 million adults in the United States strugglewith thecondition,andwhile itcan influenceanyoneofanyage, it most frequently develops among those who are most prone to overuse— those who are over the age of 65.
Arthritisoccurswhen there isabreakdownof thecartilage thatcoversthe ends of the bones. This cartilage is what allows the joints in the elbows, ankles,kneesandhips tomovewith freedom.Withoutcartilage,thebones would rub against one another with each movement, and would cause extreme pain. As the cartilage breaks down, so, typically, does the bone, and as the shape of the joint changes it becomes even more difficult for it to functionsmoothly.Furthermore, the ligamentsand tendonsaround 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 associationwithachange inweatherorotherenvironmentalcircumstance. Overcoming 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.
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There isa lotofcurrentresearchtryingtounderstandwhatpreciselycauses arthritis to develop in some people, and not in others. Everyone uses their jointseveryday,andwhile itmakessensethatsomuchpressurewouldcause 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. Certain types of arthritis develop as a result of a build-up of inflammation in the body. Specifically, thetendonsand ligamentsbecome inflamedasaresultofan internalattack from the immune system, which is typically triggered by some combination ofenvironmental factors.Avoidingcertain foodsandmovementscanreduce 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 jointsthroughguidedpracticeofmovementandstrengthbuildingexercises. Typically,thebestactivitiesforarthritispainare low-impactactivities.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. Formore informationabouthowtoridyour lifeofarthritispain,contactus. Understand Your Arthritis Pain
6 Food Choices to Help Ease 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. 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.
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At HealthActions Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to go to HealthActions Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury
Try A Healthy Recipe Fruit Energy Balls
1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
• 1 cup dried apricots • 1 cup unsweetened shredded coconut
Ingredients • 1 cup chopped almonds • 1 cup dried figs
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2 3 8 6 Instructions Combine almonds, figs and apricots in a food processor; pulse until finely chopped. Roll the mixture into small balls and dredge in coconut. To make ahead: Cover and refrigerate for up to 3 days or freeze up to 3 months. 4 2 1 7 9 5 7 3 2 1
Are you letting Arthritis hold you back? Call HealthActions Physical Therapy to schedule your appointment today!
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Exercise Essentials Try This Exercise to Help With Back Pain
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REPEAT TRUNK FLEXION | TO FLOOR Sit in a chair with good posture. Hands on thighs. Let your trunk sag toward the floor use your arms to control the movement. Let your arms dangle to the floor. Now use your arms to push yourself up.
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