ManualEdgePT_Don’t Let Arthritis Slow You Down

ManualEdgePT_Don’t Let Arthritis Slow You Down

Manual

Monthly

FIND YOUR CARROT!

I hope this letter finds all of you having a great start to 2021. Let’s set the stage now for a great run throughout the year. 2021 is going to be a better year for all of us. The vaccine has been approved and, as of the writing of this article, should be arriving in the states within a few days. Let’s make the personal changes now to put us on the right path for success. I’mnot much for New Year’s resolutions but I do believe in making changes, large or small, to put us on a better path. Making goals for positive change are a better way of thinking about these change than a New Year’s resolution. The carrot usually works better than the stick. The resolution is more of a stick for me so let’s bring on the carrots. Many of you know that I had hip joint replacement surgery in October. I amnow about 8weeks intomy recovery and I am starting to see the benefits of that as well as my personal physical therapy program at the clinic. I have weekly appointments withmy PT and I domy exercises at home. My goal is to be biking and hiking without any limitations by May 1st. That goal is a very powerful goal for me as I love these activities. The ability to do these things is a very large bunch of carrots for me. I am very much looking forward to biking and hikingmyway around our wonderful state this summer. Another goal for me is to lose my Covid-10. No, the Covid-10 isn’t the mutated version of Covid-19. The Covid-10 is the 10 lbs or so I have gained during this pandemic. So, I actually started working towardmy goal the previous month. I am doing intermittent fasting so that Monday through Friday I only eat between 6:00 and 8:00 pm. Initially, I thought it would be difficult but after 3 days it turned out to be pretty easy. The added benefit that

I have found by accident is that I have a lot more energy during the day and I ammuch clearer mentally. My goal is to take off the Covid-10 so that when this pandemic is finally over my wife and I can take a much-needed vacation and do some scuba diving. The scuba diving is the carrot but for me, the bunch of carrots mentioned above is a bigger motivation. Thecarrot is evenmoreeffective if it bringsonanemotional reward. As an example, for me biking in the mountains taps into the feeling of freedom, from literally everything, that I can’t find anywhere else. It does as much for my mind as it does for my body. The carrot is biking but the feeling of freedom is really what I am going after. To achieve goals like these, we must often change our behavior, habits, or patterns. They say it takes 21 days to change a habit. So that means if you can stick to a new behavior for 21 days you have an excellent start on actually changing that behavior for good. After the 21 days it isn’t an automatic change, you do still have to work on it and stick to it. But you are past the critical time that these new patterns often revert back to the original ones. 21 days = 3 weeks = 70% of a month. It’s not that long, hang in there and you can be rewarded with changing things for good. So……pick out a couple of things that you would like to change and then find the carrot that makes it all worthwhile. And don’t forget, enjoy the journey! Tim Bonack

WWW.MANUALEDGE.COM

Manual

Monthly

RELIEVE YOUR ARTHRITIS PAINWITH THESE SIMPLE STEPS

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, the immune system attacks the joints, resulting in pain and inflammation. While research is still being done in order to better understand rheumatoid arthritis, many experts believe that your hormones, medical history, and environment could all be contributing factors. Whatever may be causing your arthritis pain, Manual Edge Physiotherapy can help you find relief. Contact us today to schedule a consultation and find out how our services can benefit you!

Did you know that arthritis is the leading cause of disability across the United States? According to the Arthritis Foundation, approximately 50 million people live with arthritis. While it is possible for arthritis to develop in any joint, it most commonly affects the neck, back, hands, hips and knees. There are hundreds of different types of arthritis but the most common are osteoarthritis and rheumatoid arthritis. Osteoarthritis is the most common, and it happens as a gradual “wear and tear” of cartilage surrounding 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-to-bone friction and painful inflammation.

If you are experiencing aches and pains, our physical therapists would be more than happy to meet with you for a consultation to discuss how they can help. Call us today to talk to an expert about how we can relieve your aches and pains!

Rheumatoid arthritis is a bit different from osteoarthritis and it is not as well

Call Today 719-694-8342

WWW.MANUALEDGE.COM

HOWCAN PHYSICAL THERAPY RELIEVE MYARTHRITIS PAIN?

Arthritic joints typically lose their normal levels of function and strength, due to the chronic inflammation they are experiencing. However, one of the primary goals of physical therapy is to regain as much function as possible in the affected area(s) of the body. By restoring normal joint movement and improving muscle strength, the amount of excessive pressure on the joint can be relieved. Reducing the pressure on the affected joint decreases inflammation and helps relieve pain by improving mobility. When you arrive for your initial consultation at Manual Edge Physiotherapy, you’ll be greeted by one of our licensed and dedicated physical therapists. Our team members are movement experts with years of medical training, equipped in helping patients relieve the stiffness, achiness, and pain associated with arthritis. Your physical therapist will conduct a physical evaluation to analyze your joint movement, muscle strength, and overall function, in order to pinpoint the exact areas that are causing you pain. You will then

be prescribed a personalized treatment plan, focused around your specific needs. Treatment plans will include targeted stretches and exercises aimed at relieving your pain and improving your function, in addition to any specialized methods your physical therapist deems fit. This may include manual therapy, ice and heat therapies, electrical stimulation, or ultrasound. Your physical therapist may also include additional services as needed, such as weight management techniques to help ease some stress on your joints, and/or posture improvement to relieve stiffness and prevent injury. Don’t go another day with your arthritis pain. Find natural relief with Manual Edge Physiotherapy by calling us at 719-694-8342 or by visiting www.manualedge.com.

OUR POLICY ON CORONAVIRUS

EXERCISE ESSENTIAL

Manual Edge is committed to the health and wellbeing of you and your family. In the wake of the recent spread of COVID-19, also known as the novel coronavirus, we are taking every precaution. Before and after every session we are asking our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility. To do your part to prevent the spread of this contagious disease, we ask parents that if you are demonstrating symptoms of coronavirus— coughing, sneezing or fever—to please stay home. Additionally, if you or your family has been exposed to someone who has a confirmed case of the virus, please notify us immediately, so we can take the necessary steps. Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support. Our clinic features individual treatment rooms that are cleaned after each session for maximum safety.

Helps with Knee Pain

www.simpleset.net

QUAD SET While lying or sitting with a small towel rolled under your ankle, tighten your top thigh muscle to press the back of your knee downward towards the ground.

WWW.MANUALEDGE.COM

WE’RE LOOKING FORWARD TO ASSISTING YOU IN 2021

LASER THERAPY

Manual Edge Physiotherapy offers the latest tools in rehabi l itation, including Laser Therapy! To learn more about how Laser Therapy can help you, visit www.manualedge.com

Katy, Hol ly, and Denise wi l l be working hard to make your experience with our front office seamless. Let them know if you’re having any difficulties.

HEALTHY RECIPE

Treatment plans for arthritis cases are aimed at relieving pain and decreasing the amount of inflammation, stiffness, and overall stress placed on the joint(s). However, there are also some steps you can take on your own to make sure your daily life is as pain-free as possible: 1. Stretch multiple times a day. 2. Alternate between weight bearing and non-weight bearing exercises. 3. Use tools that make it easier on your joints, such as large handled can openers and large grips on kitchen tools. 4. Carry grocery bags on your forearms, instead of straining the joints in your fingers. 5. Have commonly-used items within easy reach to avoid squatting, kneeling, or having to reach high overhead. 6. Get up andmove often. Don’t sit for more than 30minutes without getting up for a break. 7. Avoid prolonged kneeling. 8. Maintain proper posture when sitting and standing. 9. Drink plenty of water. 10. Eat nutritious foods. 11. Avoid fried foods, sodas, andother items that increase inflammation in your body. 12. Work with your physical therapist to create a treatment plan and update it with a yearly check-up. If you are living with joint pain, call us today to learn more about our arthritis treatment programs. We recommend a yearly physical therapy check-up to ensure you are performing at your best. Find relief for your arthritic pains today with Manual Edge Physiotherapy! 12 SIMPLE STEPS FOR RELIEVING ARTHRITIC PAINS AT HOME

TURKEY MEATBALLS INGREDIENTS:

• 1 lb ground turkey • 1 large egg beaten • 1/4 cup shaved parmesan

• 1 tsp basil • 1 tsp salt

• 1/2 tsp ground black pepper • 1 (24 oz) jar red pasta sauce • 1/2 lb whole grain spaghetti

• 1 tsp garlic powder • 1 tsp onion powder

INSTRUCTIONS:

Preheat broiler on high for 5minutes. Combine all meatball ingredients in large bowl. Use your hands to mix the ingredients. Use a 1.5 tablespoon cookie scoop to scoop 18 meatballs onto a rimmed cookie sheet. Broil on top rack for 5 minutes. In a large skillet, bring pasta sauce to a low simmer. Add in cooked meatballs and simmer together for 5-10 minutes or until meatballs are completely cooked through. Serve with your choice of pasta, fresh basil, more parmesan and enjoy!

WWW.MANUALEDGE.COM