Innovative PT Solutions: Beat Arthritis Pain

Innovative PT Solutions: Beat Arthritis Pain

Innovative Newsletter IT’S TIME TO BEAT YOUR ARTHRITIS PAIN ONCE AND FOR ALL 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. (continued inside)

Dr. Cheryl Howard PT, DPT, Cert. MDT Owner

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Innovative Newsletter

IT’S TIME TO BEAT YOUR ARTHRITIS PAIN ONCE AND FOR ALL

INSIDE:

Instantly Relieve Arthritis Pain In Your Hands

Exercise To Help With Pain

Innovative Practice News

“Courage is one step ahead of fear.” - Coleman Young Quote of The Month:

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 how much inflammation is produced in your body. Also, regular aerobic and strengthening exercises help you feel your best by keeping your joints lubricated, stretched and strengthened. If you or someone you know suffer from arthritis symptoms, then call us today to speak with one of our expert physical therapists.

(continued from outside)

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. 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

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INSTANTLY RELIEVE ARTHRITIS PAIN IN YOUR HANDS

Patient Spotlights “Nathan is very knowledgeable and takes his time...” “Physical Therapy has really helped my knee. Nathan is very knowledgeable and takes his time to make sure exercises are done properly and answers any questions.” - Charles M. 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. “An improved level of movement in all my activities has made life a lot easier.” “Therapy was helpful in allowing me to resume my normal activities. An improved level of movement in all my activities has made life a lot easier.” - Thomas L. “After spine surgery, I am going back to work months ahead of schedule...” “Everyone here has been fantastic. After spine surgery, I am going back to work months ahead of schedule due to the hard work & professionalism of the staff here at Innovative. Thank you so much!” - Troy C. 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. 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.

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.

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Healthy Recipe

Turkey Pumpkin Chili

•1 tsp cayenne pepper •1 lb ground turkey

•1 large onion •2 cloves garlic

•2 cans green chiles •2 cans white beans •sour cream •shredded cheese (try sharp cheddar for an extra bite) •sliced radishes •fresh cilantro leaves

INGREDIENTS •2 cup chicken broth •1 can pumpkin purée •1 1/2 tsp ground cumin •3/4 tsp chili powder •1/2 tsp cinnamon

In a 5-to-6 quart slow cooker, whisk together chicken broth, pumpkin purée, ground cumin, chili powder, cinnamon, and cayenne pepper. Add ground turkey, separated, and mix to combine. Fold in the onion, garlic cloves, green chiles, and white beans, and cook, covered, until the turkey is cooked through, 4 to 5 hours on high or 6 to 7 hours on low. Serve with sour cream, shredded cheese, radishes, and cilantro, if desired.

Exercise To Help With Pain: Try this simple exercise to help you feel better... Share this with a friend or family member to help keep them healthy too!

Innovative PT Coupons

Exercisescopyrightof

Helps Relieve Arthritis Pain

FREE 15 MINUTE CONSULT

www.simpleset.net

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. Repeat 8-10 times on both arms.

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Practice News

DO YOU KNOW YOUR MOVEMENT VITAL SIGNS?

Standing From the Floor If you can’t easily get down on the floor and back up your health might be in trouble, according to a study that looked at more than 2,000 people. The study asked people to go from standing to sitting on the floor and back up with as little support as needed. They found that if you need to use more than one hand to get up and down from the floor that you were 2 to 5 times more likely to die in the next 7 years than someone who can do it with just one hand, or even better, no hands at all. Moving well is obviously important to overall health and longer life. These tests can give a snapshot of how you’re doing. If you’re having trouble with any of them, considering seeing a movement specialist - your physical therapist. About Innovative Physical Therapy Solutions… Founded in 1999, Innovative Physical Therapy Solutions champions the success of our patients and physical therapists. Our therapists are leaders and innovators in the health care system. For more information, please visit www.innovativeptsolutions.com.

Most people think of heart rate or blood pressure when they think of vital signs. It is common to use numbers to quantify health and risk of disease. The American Heart Association encourages people to “know their numbers” referring to blood pressure, blood cholesterol, blood glucose, and weight. However, research is now showing the importance of moving properly for health. Let’s take a look at some of the numbers you can use to quantify your movement health: Walking Speed Walking speed has been called the “sixth vital sign” in medical literature recently. It is easy to measure, and takes into account strength, balance, coordination, confidence, cardiovascular fitness, tolerance to activity, and a whole host of other factors. It has also been shown to be predictive of future hospitalizations, functional decline, and overall mortality. Normal walking speed is considered to be 1.2 to 1.4 meters per second. Push Ups Push ups are popular to build strength, but a recent study found that they can show us a lot about your heart too. Researchers found that men who could do 40 or more consecutive push ups were at a 96% lower risk for cardiovascular disease than were men who could do less than 10. The push up test was also more useful in predicting future cardiovascular disease than aerobic capacity measured on a treadmill.

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