Fit 4 Life: Beat Arthritis Pain

Fit 4 Life: Beat Arthritis Pain

Health & Fitness

The Newsletter About Physical Therapy & Personal Training

LET YOURPAINFALL OFFWITH THE LEAVES! It is that time of year again when your joints begin to ache more, feel stiff and limit your ability to tolerate activities in the cold. Why do your joints ache when it gets cold? Your joints are filled with fluid and so are your muscles, ligaments and tendons. When the air temperature is colder, tissues tend to become tighter, drier and stiffer. This is especially true for extremities more exposed to the elements and away from the core of the body. Hands, shoulders, knees, hips and ankles are most susceptible. (continued inside) Beat Arthritis Pain

INSIDE: • Beat Arthritis Pain • Healthy Recipe • Patient Spotlights • Exercise Essentials

Health & Fitness The Newsletter About Physical Therapy & Personal Training

“START TO FEEL LIKE YOUR 20S AGAIN!” Beat Arthritis Pain

Arthritis pain is directly correlated to the limitation of mobility in your joints, muscles, ligaments and tendons. The more freedom of movement in your joints, strength in your muscles and improved circulation, the less you are affected by arthritis inflammation and pain. How to Naturally Relieve Arthritis Pain The best way to relieve arthritis pain is to stop inflammation from happening in the first place. Focus your efforts on protecting your joints with proper posture, gripping and lifting techniques. Don’t do an activity all at once, for example shoveling snow without taking breaks. Diet can play a major role in how you feel with arthritis. What you eat makes a big difference in howmuch inflammation is produced in your body. In addition, regular aerobic and strengthening exercises help you feel your best by keeping your joints lubricated, stretched and strengthened.

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If you are experiencing back pain, Fit 4 Life has a 95% success rate! Schedule an appointment today with the best quality therapist in Florida!

INSTANTLY RELIEVE ARTHRITIS PAIN IN YOUR HANDS There is a little trick that most people, even doctors, don’t know about that instantly relieves arthritis pain in your hands. This technique assists the natural flow of lymphatic fluid out of your hands and arms. Try it right now for instant pressure and ache relief in your fingers and wrists.

1. Bring your affected arm out to the side slightly. Open and close your hand feeling for any stiffness or discomfort in the finger or wrist joints. 2. With your other hand gently place the open palm on your rib cage high up into the underarm area. 3. Gently press into the skin and move your hand in clockwise circles, moving the skin on the rib cage underneath, not rubbing your hand on the skin. You should feel no discomfort while you do this. If you do, then you are pressing too hard. 4. Perform this motion for 2-3 minutes. 5. Test your hand again by opening and closing it. It should feel lighter and with less discomfort. 6. Repeat this procedure multiple times a day for best results. How To Protect Your Knees Your knees require good alignment, strength, stability and coordination in order to operate at their peak performance. With arthritis, any number of these components can be affected, causing inflammation and pain. Yoga poses are a good way to build flexibility, strength and coordination. Try this simple exercise to build your knee strength and stability. Make sure that you focus on proper alignment of your thigh, knee and leg while you perform this exercise. Hold for 30 seconds and repeat 5-10 times on each side for best results. If you are suffering with arthritis pain, don’t put off getting help. Call us today to speak with one of our physical therapists and see for yourself, what a difference our programs can make for your back.

ATTENTION HEALTHY LIFESTYLE SEEKERS Mention or Bring in This Coupon Today For

2 FREE SESSIONS for any new training client

FREE CONSULTATION for any new therapy patient

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17419 Bridge Hill Court Tampa, FL, 33647 P: (813) 907-7879

DO I NEED A PRESCRIPTION TO START PHYSICAL THERAPY? No, you don’t. Although we see many patients sent directly by their physician, in the state of Florida, a licensed physical therapist may begin the physical therapy process by performing a full physical therapy evaluation. We will verify benefits for you so that you can get started right away.

Offer valid for the first 25 people to schedule.

Patient Spotlights

Hear What Our Patients Had To Say! “We are on the right path now!”

“My husband and I love it here. We both get to workout together and love the facility and staff. Everyone is very knowledgeable and super friendly. We are confident we are on the right path now.” – Mary M. “They lowered my inflammation!” “All the staff and especially the therapists, did an amazing and sincere effort in dealing with my issue. They lowered my inflammation to a great degree; my mobility has improved too. I feel so grateful for Fit 4 Life’s support. THANK YOU ALL!” – Alexander P.

Staff

Spotlight

Kyle Billington Physical Therapy Technician

“Hi, my name is Kyle. I am a native to the Tampa area and a physical therapy technician here at Fit 4 Life. Before I was blessed with the opportunity to work in the health and wellness industry, I worked in both the maintenance and the food service industries. My current goal is to earn EMS certification and work for a local hospital or fire department. Until then, I will continue to provide my best care and services to the wonderful clients of Fit 4 Life.” CALL TODAY TO SCHEDULE A FITNESS, PT, OR HEALTH SESSION! 813-907-7879

Healthy Recipe

Eating Right Never Tasted So Good! CAULIFLOWER BAKED ZITI

INGREDIENTS: • 1 tbsp. extra-virgin olive oil • 1 medium onion, chopped • 2 garlic cloves, minced • Pinch red pepper flakes • 1 lb. ground beef • Kosher salt • Freshly ground black pepper

• 2 tbsp. tomato paste • 1 tsp. dried oregano • 1 (28-oz.) can crushed tomatoes • 2 tbsp. thinly sliced basil, plus more for garnish • 1 large head of cauliflower, (about 3 cups) cut into florets, blanched, and drained well • 1 1/2 c. fresh ricotta • 2 c. shredded mozzarella • 1/2 c. freshly grated Parmesan DIRECTIONS: Preheat oven to 375°. In a large saucepan over medium heat, heat oil. Add onion and cook, stirring often, until onion is soft, about 5 minutes. Stir in garlic and red pepper flakes and cook for one minute. Add meat and season with salt and pepper. Cook until no longer pink, 6 minutes. Drain fat. Return saucepan over medium heat and add tomato paste and oregano. Cook for 2 minutes more, until slightly darkened. Add crushed tomatoes and bring sauce to a simmer, reduce heat and cook, stirring occasionally, until slightly reduced and flavors have melded, 10 to 15 minutes. Remove from heat and stir in basil.

In a large bowl, pour sauce over cauliflower and stir to combine. In a large baking dish, place half the cauliflower in an even layer. Dollop all over with half the ricotta, and sprinkle with half the mozzarella and Parmesan. Add the rest of the cauliflower in an even layer on top, and top with remaining cheeses.

Bake until cheese is melty and golden, 25 minutes. Garnish with basil before serving

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Exercise Essentials

Try these exercises to get you moving... Single Knee to Chest While lying on your back, hold your knee and gently pull it up towards your chest. Repeat 3 times.

Relieves Back Pain

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. 8-10 times on both arms.

Loosens Neck & Shoulders

Exercises copyright of

www.simpleset.net

Always consult your physical therapist or physician before starting exercises you are unsure of doing. Think Fit 4 Life FIRST Why You Need To Schedule An Appointment With Our Physical Therapists or Personal Trainers: � Move without pain � Bend and move freely � Balance confidently & securely It’s Never Too Late To Get Fit & Active!

� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle

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