Health &Wellness The Newsletter About Your Health And Caring For Your Body
EXERCISE HELPS EASE ARTHRITIS PAIN AND STIFFNESS
Exercise is crucial for people with arthritis. It increases strength and flexibility, reduces joint pain, and helps combat fatigue. Of course, when stiff and painful joints are already bogging you down, the thought of walking around the block or swimming a few laps might seem overwhelming. But you don't need to run a marathon or swim as fast as an Olympic competitor to help reduce arthritis symptoms. Even moderate exercise can ease your pain and help you maintain a healthy weight. When arthritis threatens to immobilize you, exercise keeps you moving. Not convinced? Read on. WHY EXERCISE IS VITAL Exercise can help you improve your health and fitness without hurting your joints. With your current treatment program, exercise can: • Strengthen the muscles around your joints • Help you maintain bone strength • Give you more energy • Make it easier to get a good night's sleep
That's because keeping your muscles and surrounding tissue strong is crucial to maintaining support for your bones. Not exercising weakens those supporting muscles, creating more stress on your joints. CHECK WITH YOUR DOCTOR FIRST: Talk to your doctor about fitting exercise into your treatment plan. What types of exercises are best for you depends on your type of arthritis and which joints are involved. Your doctor or a physical therapist can work with you to find the exercise plan that gives you the most benefit with the least aggravation of your joint pain. EXERCISES FOR ARTHRITIS Your doctor or physical therapist can recommend exercises for you, which might include range-of-motion exercises, strengthening exercises, aerobic exercise and other activities .
• Range-of-motion exercises • Strengthening exercises • Aerobic exercise • Moderate intensity aerobic exercise • Body awareness exercises
• Help you control your weight • Enhance your quality of life • Improve your balance
Though youmight think exercise will aggravate your joint pain and stiffness, that's not the case. Lack of exercise actually can make your joints even more painful and stiff.
Source: https://www.mayoclinic.org/diseases-conditions/ arthritis/in-depth/arthritis/art-20047971
Health & Wellness The Newsletter About Your Health And Caring For Your Body
MOVE YOUR WAY TO MORE ENERGY
Inside: • 10 Easy Steps to Relieve Pain & Have More Energy
• Healthy Recipe
• Relieve Back Pain In Minutes
• Patient Success Spotlights
“There is one fundamental rule of the human body; it was made to move!” Sometimes people find themselves not moving like they use to or having difficultymovingduetopain.Therestriction inmovementhasthepotential to lead to other health problems. To be healthy, a big emphasis needs to be placed on movement. In order tokeepmoving,yourbodyneeds tobeflexible,strong,havegoodbalance and good nutrition. The medical experts at Activa Physical Therapy can help relieve your pain, re-align your body and get you moving. You can have more energy at any age!
Do you sometimes feel sluggish, tired, achy, sore or have low energy? You couldbesuffering from somebasicphysical problems. If you sit still for long hours in your car, at your job or at home watching TV, you are hurting your body over time. Without frequent movement, your muscles waste away, joints become stiff and normal chemical processes in your body change. In fact, your circulation and lymphatic systems slow down causing a backup of toxic wastes, such as cholesterol, that are normally produced and excreted. There are many studies that show changes occur in the human body with less movement. Lack of movement and poor posture are the most frequent causes of low back pain, headaches, neck pain, shoulder pain and pain in the hips / knees or legs. Slumped posture actually changes the shape of your spine, closes the joints of your shoulders, tightens the tissues around the hips and produces a host of other problems.
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10 EASY STEPS TO RELIEVE PAIN & HAVE MORE ENERGY
Easy steps to pain free movement and more energy:
1. Decide to get up and get moving
2. Get up from your chair every 20 minutes and walk around, even if just for a few seconds
3. Walk or exercise at least 30 minutes everyday
4. Drink plenty of water
5. Stretch your legs, hips, spine and neck daily for 10 minutes
6. Don’t push into painful movements
7. Make sure you are sitting properly at your desk or computer
8. Take frequent breaks to deeply inhale / exhale
9. Stretch your arms overhead frequently throughout the day
10. Do strengthening exercises 2-3 times/week
Call Us Today! (630) 637-9955
SPINACH & EGG SWEET POTATO TOAST
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
EXERCISE BALL - PRAYER STRETCH While kneeling with an exercise ball in front of you, slowly lean forward and roll the ball forward until a stretch is felt. Hold for 10 seconds and repeat 3 times. Good For Your Low Back
INGREDIENTS • 1 large slice sweet potato ( ¼ inch thick) • 1 cup cooked spinach • 1 large egg, fried or poached • ½ teaspoon sliced fresh chives • ½ teaspoon hot sauce • ½ cup seltzer water • 6 tablespoons crumbled goat cheese
DIRECTIONS Toast sweet potato in a toaster or toaster oven until just cooked through and starting to brown, 12 to 15 minutes. Top with spinach, egg, chives and hot sauce.
DISCOVER HOW TO LIVE PAIN-FREE
Refer A Friend
At Activa 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 Activa 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 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
Do You Have Friends Or Family Unable To Do The Following:
Who Do You Know That Needs Our Help? � Move without pain � Bend and move freely � Balance confidently & securely � Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle If you know someone suffering with aches and pains, give the gift of health. Refer them to Activa Physical Therapy today. Pass along this newsletter or have them call us directly (630) 637-9955 to schedule an appointment.
What our recent graduates had to say...
Activa staff has help my mobility and a chance to be able to walk! "I had trouble with balance and walking. Activa staff has help my mobility and a chance to be able to walk. My therapy has also given me the ability to walk up and down the stairs. The “TLC” therapy at this location reflects staff concern to keep me from stress and further pain. If I need future therapy, I would not hesitate to seek Activa assistance." - George C. Within 2-3 weeks, had vastly improved that issue! "I initially came to Activa on the recommendation of my surgeon due to a very tight band (my femur was fractured during total hip replacement) Samir was specifically recommended to me for his experience and skills. Samir immediately recognized the problem and within 2-3 weeks had vastly improved that issue. I continued to work with Samir and his staff, who all were very competent. In the beginning of the treatment I would rate stiffness and limping as being at a “10” meaning very problematic. I am leaning at a “1” which will improve over time-as desired!" - Greg S. I no longer have pain, and activities are much easier! "Before I came, I had much pain in my ankle and heels. It made doing normal activities much harder. When I came here, everyone was and is really caring, sweet, and really nice. They are all encouraging , and extremely helpful. I rate Activa +1,000/10!This place is absolutely great!
I recommend PT 100%. Now, I no longer have pain, and activities are much easier. All thanks to everyone at Activa!" - Mia M. The frozen shoulder finally unframed! "I came to Activa with a shoulder issue. Turned out to be Frozen Shoulder. It limited my gym activities initially. After we found out it was Frozen Shoulder we were able to work specifically on that. Through the progression it gets tighter and more painful. I had to take a break from PT for medical reasons for a couple weeks- my pain got so much worse during that break. The Frozen shoulder finally unframed, but the PT kept it from getting worse and kept a better range of motion throughout." - Laura B.Page 1 Page 2 Page 3 Page 4
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