LIM_Relieve Your Arthritis Pain The Natural Way

November/ December 2019

Newsletter The Newsletter That Helps You Return To A Life In Motion

RELIEVE YOUR ARTHRITIC PAINS THE NATURAL WAY Tips for Finding Relief

www.lifeinmotion-therapy.com

November/ December 2019

Newsletter The Newsletter That Helps You Return To A Life In Motion

RELIEVE YOUR ARTHRITIC PAINS THE NATURAL WAY Tips for Finding Relief

Personal Story Submitted by Adrienne Riveros

Welcome to the World, Lyla! As all of you know, Carlos and I have been anxiously awaiting our newest little sweetheart! Finally, we are so honored to announce the birth of Lyla Everlee Riveros! Weighing in at 8 lbs, 14 oz and 22 inches long, she joins her big brother, Greyson, who is about to turn 3. Welcome to the world sweet girl!

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Relieve Your Arthritic Pains the NATURAL WAY

can help with damaged cartilage. Some studies have also shown glucosamine to slow down joint damage altogether. 3. Avoiding certain foods. Did you know that some foods actually increase the body’s natural inflammatory response? Fried foods, soda, processed foods, and foods with high sugar content and high fat can cause the inflammation of your arthritis to worsen. By cutting out these foods, you can help naturally relieve the inflammation in your body. 4. Getting plenty of rest. Sleep is a time for our body and brain to repair itself. Making sure you are getting enough sleep is important. By allotting yourself 7-8 hours of rest each night, you are able to allow your body to repair and decrease pain. When you are tired, your body does not function as well, increasing the inflammatory response and reducing your pain threshold. Regardless of the cause of arthritis, physical therapy plays a major role in the treatment of its symptoms. Physical therapy should always be the first method of treatment, before resorting to more aggressive procedures, such as surgery. In fact, in manycases,physical therapycaneveneliminate the need for risky treatment methods altogether, such as harmful pain-management drugs or invasive surgical correction. If the condition is severe and surgery is required, physical therapy can also help you prepare and recover from your procedure. If you or a loved one is suffering from arthritis (or you think you might be), contact Life In Motion Physical & HandTherapy today at (727) 369-6355 or visit our website at www.lifeinmotion-therapy.com. We will get you started on a treatment plan that will help restore your mobility, comfort, and quality of life.

Rheumatoid Arthritis is a bit different from osteoarthritis and it is not as well understood. It is the second most commonly experienced form of arthritis, and it develops as an autoimmune response. When someone has rheumatoid arthritis, their immune system sees the joints as a threat. Because of this perceived threat, the immune system attacks the joints, resulting in pain and inflammation. While research is ongoing, in order to better understand rheumatoid arthritis, many expertsbelieve thatyourhormones,medicalhistory, and environment could all be contributing factors. How Can I Relieve My Arthritis? While there is not yet a known cure for arthritis, there are some steps you can take on your own, in addition to physical therapy treatments, to make sure your pain is managed to the best of your ability. These include: 1. Getting exercise. It can sometimes feel difficult to move when you are suffering from arthritis. However, exercise is important for relieving pain and maintaining joint function. It is also vital in strengthening muscles, increasing flexibility, and improving blood flow. In order to avoid additional pressureon theaffected joint(s),youcanmixweight bearing and non-weight bearing exercises, such as aquatic exercises or bicycling. Your physical therapist will prescribe targeted exercises to you that you can do both during your PT sessions and on your own time. Cartilage receives its nutrition from joint fluid, so the more you exercise, the better. 2. Taking your vitamins. The Arthritis Foundation states that thereareamultitudeofbenefits in taking glucosamineandchondroitinvitamins.Glucosamine is naturally made in the body and helps support the cartilage by retaining water and preventing wear. Therefore, taking additional glucosamine vitamins

According to the Centers for Disease Control (CDC), approximately 54.4 million U.S. adults are diagnosed with some form of arthritis each year. Signs of arthritis may include pain with squatting, bending, sitting too long and using your hands for basic functional tasks, like opening jars or writing. Pain that is worse in the morning, but seems to disappear throughout the day, may also be a sign of arthritis. There are a number of reasons why arthritis may occur, including: • Normal or abnormal wear and tear on joint cartilage. • Injuries that damage cartilage and joints. • Diseases that damage cartilage. • Lack of joint support from poor muscle strength and tissue flexibility. Do you think you may be experiencing the signs of arthritis? Are you looking to manage your arthritic pains so you can live more comfortably? If so, contact Life In Motion today. What Exactly is Arthritis? “The term “arthritis” refers to any chronic condition that affects the joints, causing pain and inflammation. The Arthritis Foundation states that there are over 100 different types of arthritis that exist. However, the two most common types of arthritis are osteoarthritis and rheumatoid arthritis. Osteoarthritis is the most common, and it happens asagradual “wearand tear”ofcartilagesurrounding the joints. This can occur from age or from excessive, repetitive use of the affected joint(s). When cartilage is worn down, it can no longer act as a strong cushion and shock absorber for the joints, resulting in bone-on-bone friction and inflammation.

We at Life In Motion have quite a few core values - one of them is Education. We believe in educating the public on the value of conservative care and we believe in empowering our patients, through education, to be advocates for their own health. Check your newsletters or check our website at www.lifeinmotion-therapy.comforupcomingdates! Remember - registration is required - online or by phone. INFORMATIONAL WORKSHOP SERIES The therapistsofLife InMotionarecurrentlyputting on workshops every two weeks that are open to the public. We alternate between Lower Back Pain/ Sciatica and Shoulder/Rotator Cuff workshops. More topicswillbeaddedsoon,sokeepaneyeout!

January 4th @ 9AM Lower Back Pain & Sciatica Febuary 15th @ 9AM Lower Back Pain & Sciatica

January 25th @ 9AM Shoulder & Rotator Cuff March 7th @ 9AM Shoulder & Rotator Cuff

SEMINOLE LOCATION ONLY - (727) 369-6355

Patient Success Spotlight

“When I started, I could barely pick up a grocery bag... now I feel normal again and all the challenges are gone.”

The Best Exercises to Relieve Your Arthritis Pain Regularly flexing your joints and exercising your body can help you feel and move better. Research indicates that exercise can reduce your arthritis pain. Based on your particular condition and type of arthritis, your physical therapist may recommend the following kinds of physical therapy exercises: 1. Strength-Building Exercises - Gentle, careful weight training can lend extra stability to your joints, helping your muscles and connective tissues assume more of the joints’ burden. 2. Aerobic Exercises - Aerobic exercises boost your circulation. This increase incirculationsupports joint tissuehealthwhilehelping inflammatory substances and excess fluids to exit the joints. 3. Flexibility Exercises - These exercises are designed to help you increase your range of motion with less pain. They can be as simple as arm raises or shoulder rolls. 4. Water Walking - If your weight-bearing joints make walking difficult, your physical therapist may prescribe water walking instead. Standing in a water- filled pool reduces the amount of weight your joints must support, allowing you to exercise more easily and comfortably. Working out in water provides exercise that is soothing and non-impact. Your physical therapist may recommend a heated pool to help relieve pain in arthritic joints. Bake & Decorate These Delicious Gingerbread Cookies with the Grandkids! • 3 cups whole wheat pastry flour, plus more for work surface • 2 teaspoons ground ginger • 2 teaspoons ground cinnamon • ¾ teaspoon kosher salt • ½ teaspoon ground cloves • ½ teaspoon finely ground black pepper cookies or blackstrap molasses for very spicy, intensely flavored cookies) • ½ cup packed coconut sugar • 1 large egg • Powdered sugar, for dusting (optional) Lemon Icing Ingredients (optional) • ½ cup powdered sugar (here’s how to make your own) • ¼ teaspoon lemon zest (optional, for intense lemon flavor) • 2 ¼ teaspoons lemon juice Combinedry ingredients. Inaseparatebowl,whisk togethercoconutoilandmolasses.Add coconut sugar and the egg; whisk until blended. Combine and mix together liquid and dry ingredientsuntiladough forms.Dividedough inhalf,shapingeach intoa rounddiscabout 1 inch thick. Wrap in plastic wrap. Chill discs in the refrigerator for about 1 hour. Preheat oven to350°Fwith racks in themiddleandupper third.Lightlyflouryourworksurfaceand rolloutonediscuntil¼ inch thick.Cutoutshapeswithcookiecuttersandplaceeachona parchment-lined baking sheet, leaving about ½ inch of space around each one. Combine doughscraps intoaballand rolloutagain, repeatinguntilalldoughhasbeenused.Repeat with remainingdisc.Bake for8 to11minutes (softercookies:8minutes,crispcookies:11 minutes). After cookies have cooled, ice and/or sprinkle with powdered sugar. Source: https://cookieandkate.com/healthy-gingerbread-cookies/ • ½ teaspoon baking soda • ¼ teaspoon baking powder • ½ cup melted coconut oil • ½ cup unsulphured molasses (regular molasses for lighter, somewhat spicy

“First, I would like to say that Life In Motion has been an amazing experience for me. Not only is it one of the most welcoming places I have been, but also all the staff is very friendly and treat you like family. Adrienne was my therapist. When I started, I could barely pick up a grocery bag... but now I can pick

up cars! Just kidding but really, now I feel normal again and all the challenges are gone. To everyone at Life In Motion, thank you for all your help through this process. Adrienne, Idon’tknowwhat Iwould have done without you, thank you for everything! Carlos, thanks for keeping me laughing, my friend!” -J. J.

DEEP TISSUE LASER THERAPY Find Relief for Your Arthritis Pain with

results after only a few sessions • Reduce post-op healing time • Manage pain without the use of prescription drugs • Recover more quickly so that you can return to the activites you love

• Scientifically proven to reduce swelling, pain and inflammation in the joints and to restore mobility • Stimulates healing by enabling cells to more rapidly produce energy • Treatments are fast, safe, painless, and most patients experience

Call Today to Find Out How Laser Therapy Can Help You!

ARTHRITIS: THE SCIENCE BEHIND THE PAIN

The major complaint by individuals who have arthritis is joint pain which limits their function. Joint pain is often a constant and daily feature of the disease. This pain is caused by inflammation that occurs around the joint, damage to the joint from disease, daily wear and tear, muscle strains caused by forceful movements against stiff, painful joints, and fatigue. A very common problem with arthritis is that the joints become more stiff, limiting motion, and the muscles become weak, taking away much needed support to the joints. The difference between the most common types of arthritis can be seen in the knee, for example. The knee is an incredible joint that absorbs tremendous forces. The knee moves through multiple planes of movement and has different accessory motions that combine to make fluid motions of the lower leg. The cartilage in the knee joint gradually wears away with Osteoarthritis. When the cartilage – the slick, cushioning surface on the ends of bones – wears away, it becomes rough, and bone rubs against bone, causing pain, swelling and stiffness. Over time, joints can lose strength and pain can worsen. With rheumatoid arthritis, the immune system mistakenly attacks the joints, causing inflammation. This inflammation causes pain and stiffness, as well as joint erosion that could cause damage to other parts of the body. Recent studies have found that a combination of genetics and environmental factors can trigger autoimmunity. Early diagnosis and treatment is essential. The goal of treatment is to reduce pain, improve function, and prevent further joint damage.

PHYSICAL THERAPY: THE PATH TO RECOVERY Physical therapy is an important part of the treatment for arthritis. Physical therapy helps to strengthen and stretch the muscles surrounding the affected joints, by moving your muscle groups through a range of motions, such as flexing and extending. This prevents them from becoming weak, tight, or shorter from lack of use. Physical therapy is an integral part of helping you to improve your mobility, strength, and coordination. This in turn, helps you to function better, walk better, and be more active. your treatments, in order to help you achieve your highest levels of physical capability. Your therapist will also provide specific techniques for alleviating pain, which may include laser therapy, manual therapy, or ultrasound. Physical therapy treatments are aimed at relieving pain and reducing the amount of stress and stiffness surrounding your joints. They are meant to help you achieve your physical goals, whether that means simply managing your pain or helping you get back to running, lifting, swimming, or any other physical hobby that is being limited by your condition. exercise, such as bicycling, swimming, or water exercise.

Therapeutic exercise can help reduce joint pain and stiffness. Studies show that light to moderate-intensity physical activity may prevent a decline in, and may even restore, your health and function. Some people with arthritis may be reluctant to exercise because of joint pain after activity. You can take various steps to help relieve pain, such as heat and cold therapy, which may make it easier for you to exercise and stay active. In addition to physical therapy, choose partial or non–weight-bearing

We are here to help reduce the pain from your arthritis and improve your function. Call us today at (727) 369-6355 or visit our website at www.lifeinmotion-therapy.com. You can get back to the activities you enjoy.

Strength training is a crucial aspect of physical therapy treatments, in order to improve the overall strength and function of the affected joint(s). Your physical therapist will guide you through gentle exercises that become more intensive as you progress in

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6 Food Choices to Help Ease Your Arthritis Pain

1. Broccoli, Brussels sprouts and cabbage. These veggies are part of the cruciferous family, and they are full of a compound called sulforaphane, which helps slow cartilage damage in joints due to osteoarthritis.Try adding broccoli, Brussels sprouts, cabbage, kale or cauliflower to your salad or stir-fry. 2. Fatty fish. Fatty fish like salmon, tuna, trout and mackerel are rich in omega-3 fatty acids, which help fight inflammation. Try adding fish to your diet a couple of times a week. If you’re not a big fan of fish, ask your doctor about taking an omega-3 supplement. 3. Garlic. Garlic is a member of the allium family— which also includes onions and leeks. These items contain a compound called diallyl disulfide that may help with a number of diseases—including arthritis. 4. Tart cherries. Some people with arthritis have found relief from products made from tart cherries. The ingredient in cherries that helps with joint symptoms is the same one that gives this fruit its red color—anthocyanin. 5. Turmeric. One of the best-researched inflammation fighters isn’t a food at all, but a spice. Turmeric contains a compound called curcumin. The compound has been used for centuries in India to ward off inflammatory diseases. You’ll find this yellow spice in Indian cuisines—particularly curries. 6. Vitamin C. Antioxidants in vitamin C may slow the progression of OA. You can get vitamin C from strawberries,kiwi,pineapple,orcantaloupe.However, we warn you against taking supplements with much higher doses than 65 to 85 milligrams, because in large doses vitamin C can increase the risk of kidney stones.

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. 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. 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. Dietcanplayamajor role inhowyou feelwitharthritis.Whatyoueatmakes a big difference in how much 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. Contact us today for your FREE Arthritis Screening or share the coupon below with your friends or family! DON’T LET THE COLD STOP YOU THIS WINTER

FREE Arthritis Screening! Call (727) 369-6355 to schedule your FREE SCREENING. Have you ever… • Experienced pain when squatting, bending, or sitting too long? • Find yourself stiff with limited mobility, meaning less time doing the things you love? • Struggled with achey joints, especially when the weather turns cold? This coupon may be given to friends or family – limited to the first 20 calls. Expires January 31, 2020.

Call (727) 369-6355 Today!

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Seminole Location: 9021 Oakhurst Rd, Suite A Seminole, FL 33776