Core PT_Relieving Low Back hip & Knee Pain

Core PT_Relieving Low Back hip & Knee Pain

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

RELIEVING LOW BACK, HIP, & KNEE ARTHRITIS PAIN

www.coretherapyservices.com

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

INSIDE: • Arthritis & Physical Therapy • Exercises To Do Indoors • Healthy Recipe • Exercise Essentials

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. RELIEVING LOW BACK, HIP, & 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.

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. IF YOU WOULD LIKE TO FIND RELIEF FOR YOUR ARTHRITIS PAIN CALL US TODAY AT 260-226-7329.

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ARTHRITIS & PHYSICAL THERAPY

Regardless of the cause of arthritis, physical therapy plays a major role in the treatment of arthritis symptoms and should be tried first, beforemoreaggressiveproceduressuchassurgery.Whilemaintaining a healthy weight, exercise and a good diet help, surgical intervention mayeventuallybeneeded.However,physical therapyhasbeenshown 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. 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. Sources:https://www.arthritis.org/about-arthritis/understanding-arthritis/what-is-arthritis.phphttps://www. arthritis.org/about-arthritis/where-it-hurts/back-pain/causes/back-arthritis.phphttps://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

Take charge of your Arthritis pain by calling us at 260-226-7329 or by visiting our website at www.coretherapyservices.com. We can help get your life back.

HEALTHY REC I PE SWEET & SOUR CAULIFLOWER

INGREDIENTS • 5-6 cups cauliflower florets

• 2 tbsp soy sauce • 1/2 cup apple cider vinegar

• 3 tbsp vegetable oil • 1/3 cup corn starch

• 1 tsp garlic powder • 1/2 tsp onion salt • 1/4 cup ketchup • 1 tbsp cornstarch • 2 tbsp cold water

• 3-4 cups steamed rice, for serving • thinly sliced green onions for garnish • 3/4 cup sugar

DIRECTIONS Preheat oven to 425 degrees and grease a baking sheet. Combine cauliflower and oil in a large ziplock bag. Seal and shake to coat cauliflower in theoil.Open thebag,addcornstarch,sealbag,and toss to coat again. Transfer coated cauliflower to a greased pan. Bake for 15-20 min until cauliflower starts to brown on the bottoms. Switch oven to broil and cook on high for 3-4 minutes just until tops start to brown. While cauliflower is cooking,

prepare the sauce by adding sugar, vinegar, soy sauce, garlic powder, onion salt, and ketchup in a medium sauce pan. Stir and bring to a boil. Whisk together the corn starch and cold water in a small bowl until dissolved. Add to sauce pan and stir until thickened, then reduce to low heat. Combineroastedcauliflowerandsauce.Servewith steamed rice and top with sliced green onions. Recipe from: https://www.lecremedelacrumb. com/baked-sweet-sour-cauliflower/

YOU CAN BE FREE OF YOUR PAIN! CALL TODAY OR VISIT US AT WWW.CORETHERAPYSERVICES.COM

OUR SERVICES • MANUAL THERAPY • ULTRASOUND • ELECTRICAL STIMULATION • KINESIO TAPING • TRIGGER POINT THERAPY • GRASTON TECHNIQUE • JOINT MOBILIZATION • ORTHOTICS • THERAPEUTIC EXERCISE

EXERCISES TO DO INDOORS

YOGA. Yoga provides relaxing physical activity all year long and can easily be done in your bedroom, living room or just about anywhere in the house. You can even use yoga first thing in the morning to wake up slowly and get your body warmed up for the day. RUNNING ALTERNATIVES. If you love cardio, you probably don’t want to give up that runner’s high, but you might not want to venture out into frosty conditions either. Get your heart pumping indoors with cardio exercises you can do at home, such as:

Keep up with your physical therapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call Core Physical Therapy for a complimentary injury consultation. We will guide you so you can get back to the activities you love. HAS YOUR PA I N COME BACK? 1 2 3

• Climbing stairs • Jumping jacks • Mountain climbers • Burpees

• Jump rope • High knees

You can keep exercising all winter—without risking frostbite. It might take you a few tries to find an indoor workout you love, but don’t give up; you might just find your new favorite activity.

EXERC I SE ESSENT I AL S USE THIS EXERCISE TO RELIEVE BACK PAIN

ARE YOU IN PAIN? You may benefit from physical therapy if you suffer with:

REPEAT TRUNK FLEXION | TO FLOOR Sit inachairwithgoodposture.Handson thighs. Letyour trunksag toward theflooruseyourarms to control the movement. Let your arms dangle to the floor. Now use your arms to push yourself up. Repeat ten times.

• Shoulder Pain • Knee Pain • Problems Walking • Dizziness • Sports Injury

• Lower Back Pain • Arthritis • Sciatica

• Neck Pain • Headaches

We can get you out of pain and back to the things you love! CALL 260-226-7329

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