MuscleSpineRehabCenter_Low Back, Hip, & Knee Arthritis

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body



HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body


INSIDE: Arthritis & Physical Therapy • My PT Success Story • Gratitude Is Good For You! • Join Our Health Mentor All-Stars • Staff Spotlight

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— FIND THE RELIEF YOU NEED FROM LOW BACK, HI P, & KNEE ARTHR I T I S

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. 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 byoveruse,wearand tear,or injuries.Arthritis can also be caused by: • Infections, such as Lyme disease • An immunesystemdysfunction-rheumatoid arthritis

• The inheritance of osteoarthritis • Anabnormalmetabolism,whichleadstogout 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 can get you moving pain-free again! Contact us today at (269) 979-3000 or visit Sources: arthritis/what-is-arthritis.php • arthritis/where-it-hurts/back-pain/causes/back-arthritis. php • back-and-hip-arthritis-pain • blog/4-types-arthritis-cause-sacroiliac-joint-pain

An insurancedeductible is theamountofmoney thatyoumustpay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have hadmajor surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses. This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Want to improve your health and activity level? HAVE YOU MET YOUR INSURANCE DEDUCTIBLE?


Regardless of the cause of arthritis,physical therapyplays amajor 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 anexcellentway toprepareand 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,wehelpyourmuscles 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. If you or a loved one suffers from arthritis, you have options. Call 269-979-3000 today and ask about ongoing physical therapy treatment to restore mobility, comfort and quality of life. See how we can help your joints feel and move better!

Call 269-979-3000 to schedule an appointment. We’ll guide you to affordable treatments and place you one step closer to pain relief.



Resilience Practicing gratitude can make you better equipped to handle the difficultiesof lifethat inevitablyarise. RecentMRIstudieshavemappedthe gratitudecircuitry inthebrain,which activatesasenseofreward,fairness, and decision-making—all aspects thathelp facilitatesurvivalandpost- traumatic growth. Emmons, R. (2010 November 16). Why gratitude is good. Greater Good. Retrieved why_gratitude_is_good.Emmons,R.A.,Stern, R. (2013).Gratitudeasapsychotherapeutic intervention.JournalofClinicalPsychology; 69(8), 846-855.

into 1/2” pieces • 2 tbsp. extra-virgin olive oil • 1 tbsp. balsamic vinegar • 1 tsp.choppedrosemary leaves • 1 tsp. chopped thyme leaves • Kosher salt • Freshly ground black pepper

Researchshows that theexperience of gratitude can induce a sense of relaxation, improve the immune system,anddecreasebloodpressure. Joy Acknowledging thegood in lifehasa tendencytoamplifypositiveemotions, suchas joyandcontentment,because it helps us slow down. Consider the last time you had a good cup of coffee—did you pay attention to the warmthof thecuponyourhands,or the feeling of pleasure as you took the first sip? Stopping to appreciate these small moments makes them more powerful.

• 3/4 lb. Brussels sprouts, trimmed and halved • 2largecarrots,peeledandsliced

• 1/2 c. toasted pecans • 1/2 c. dried cranberries

DIRECTIONS Preheat oven to 400°F. Scatter vegetables on a large bakingsheet.Tosswithoil,balsamicvinegar,rosemary,andthyme.Season with salt and pepper. Bake for 20 to 25 minutes, until the vegetables are tender, shaking the pan halfway through. Before serving, toss roasted vegetableswithpecansandcranberries. Ina largebowl,tossvegetables with oil, balsamic vinegar, and herbs. Season with salt and pepper. This dish is perfect as a vegetable side dish for the holiday season.

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. Repeat 3 times. EXERC I SE ESSENT I ALS USE THIS TECHNIQUE TO STRENGTHEN HIPS


Kelly graduated from Bellevue High School in 2008, where she wenton tograduate fromKellogg Community College in 2014 in order to obtain her Associates of Applied Science in becoming a PhysicalTherapistAssistant.She has tried multiple settings since graduation and her passion for working in outpatient orthopedic,

helping people through recent surgeries, and helping them get back to their normal, everyday lives pain–free is her favorite. Kelly ismarriedtoherhusband,Ryanandtheyhavethreebeautiful children. She enjoys spending time with friends and family, traveling, camping, shopping, sports and the outdoors.


Always consult your physical therapist or physician before starting exercises you are unsure of doing.


My knee has been bugging me for a couple years, but it really became a problem after I ran about 3 miles in a very hilly environment. My knee hurt pretty bad for a week or two. After the constant pain subsided, I struggled with being on my feet for extended periods of time, stairs were a challenge, and my knee felt unstable. I started with Muscle and Spine about 4 weeks ago and my knee feels a lot stronger. The instability is almost gone and the pain while standing had been reduced significantly. I can get through a whole shift at work now without my knee causing me loads of pain. A big thanks to Ben, Teri, and Josh for pushing me! ” – J. C.

JOIN OUR HEALTH MENTOR ALL-STARS Do You Have Friends or Family Members That Have Trouble:

DIRECT ACCESS WHAT DOES IT MEAN? Physical Therapy is Easier to Get Than You Think! • A physician referral • Therapy may begin

� Moving without pain � Bending &moving freely � Balancing confidently & securely

� Sitting for long periods � Walking for long distances � Living active & healthy

with a full evaluation by a licenced physical therapist • Patients sent by their physician can choose where they want to receive therapy

no longer needed, whether you want a check-up, suffered a recent injury, or if you want to improve your overall health and wellness

Share the Benefits of Physical Therapy with a Friend! We appreciate the confidence you place in us and will do our best to help those you refer meet their health and rehab goals, and that they thank you for it! A huge thank you to all of our friends who refer others to us at Muscle & Spine Rehabilitation Center.

Brenda H. Joann F. Special Thanks to Our All-Stars:

Imre V. Trudi M. Gail L.

Kurt S. Wendy M. Kathy R.

Don’t let your pain hold you back. Call us today at 269-979-3000 or visit our website at


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