South Valley PT: The 4 Easiest Ways to Treat Arthritis

South Valley PT: The 4 Easiest Ways to Treat Arthritis

Health & Fitness The Newsletter About Your Health And Caring For Your Body

The 4 Easiest Ways To Treat Arthritis Naturally...

Millions of Americans deal with the aches and pains of arthritis on a daily basis. In fact, of the 40 million people in the US who suffer from this class of diseases, one third say that it limits their leisure activities. A full 25 percent say they are in chronic, debilitating pain on a daily basis. If you are one of those who suffer from one or more of the nearly 100 types of arthritis, you might be asking what can be done? (continued inside)

Health & Fitness The Newsletter About Your Health And Caring For Your Body

The 4 Easiest Ways To Treat Arthritis Naturally...

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While there are several medications on the market that limit pain, few are targeted at your ability to move your affected joints and many carry nasty potential side effects. Fortunately, there are four easy ways to treat arthritis symptoms naturally, without the use of medication. 1. Low Impact Exercise. Once upon a time, if something in your body hurt, you were told to rest until it no longer hurt anymore. What we did not realize was that people with chronic pain were resting for days, weeks, or sometimes even months or years. Such extended “rest” only resulted in muscle atrophy, or deterioration of muscle tissue. While arthritis generally affects the joints of the body, muscle loss increases stress on the joints, allows them to move in ways that are unhealthy and causes more pain. Exercise, particularly strength training, also prevents bone loss and enhances bone density in people who are prone to fractures. Low impact exercise also impacts other symptoms of arthritis that are not necessarily associated with joint pain. Feelings of fatigue that are so common in arthritis patients can be greatly reduced by low impact exercise. After just 30 minutes of low impact exercise, the brain is flooded by the feel-good hormones called endorphins that block pain, minimize any discomfort associated with exercise and even create a feeling of euphoria. Exercise also increases flexibility in stiff joints and makes it easier to fall asleep and stay asleep at night. 2. Diet & Weight Loss. Tired of having a doctor tell you to lose 10 percent of your body weight for better health? Then perhaps it is time to take that advice to heart. One 2005 study showed that losing just one pound of weight reduces four pounds of pressure on the knees. Another showed that losing weight can reduce inflammation throughout the body, including in the joints where arthritis is so prevalent. That’s not to say that you should take on a drastic weight loss program in order to save your joints. Diet matters as well. Diets rich in Omega-3 fatty acids and antioxidants can help protect joints and improve blood flow. As a bonus, these nutrients are generally found in fruits, vegetables and lean sources of protein to help you reach and maintain a healthy weight. Additionally, people that consume monounsaturated fats found in nuts, seeds and avocados experience less inflammation in muscles and joints that can lead to pain. 3. Heat & Cold. Yes, that heating pad feels great on aching muscles and joints, but only applying heat to the body does not have the same health benefits as knowing when to apply heat and when to apply cold.

4. Physical Therapy. It is easy to assume that physical therapy is a “one and done” experience. If you suffer from an injury, a physical therapist helps you get back on your feet and back to normal. What most people don’t realize is that physical therapy can offer continuous care for those suffering from chronic conditions, such as arthritis. Not only do physical therapists offer the latest ultrasound therapies, exercise plans and equipment, they can give you tools to manage your arthritis pain and discomfort at home, without the use of prescription medications. They can also help you develop strategies to compensate for any disability you may experience, create an exercise plan for optimal health and discuss your nutritional needs. If you are experiencing pain and discomfort due to arthritis, there has never been a better time than now to come back to physical therapy.

Call us today to speak with a physical therapist, or come on in for a consultation. 408-365-8400

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Hot or Cold? Applying Heat or Ice for Arthritis Pain

When to Apply Heat. There are two types of heat therapy. Dry heat, or conducted heat, comes from sources like dry heating packs, saunas or heating pads. These easy to apply methods are ideal for mild stiffness or when arthritis pain is limited to a small area. Moist heat, or convection heat, comes from wet or moist heating sources. Hot baths, steam rooms, moist heating packs or even steamed towels can offer the same benefit as dry heat therapy in smaller amounts of time. Regardless of the type, applying heat to an affected area loosens the muscle or joint, relieves pain and offers some flexibility to the area. Use heat first thing in the morning, before exercising or whenever arthritis discomfort threatens to sideline you from daily activities.

When to Apply Cold. Many people who suffer from arthritis pain complain of burning in their muscles and joints. Applying gel ice packs or frozen vegetables can reduce inflammation and numb painful, burning areas. Cold therapy can be applied for as little as ten minutes, but no more than 20 minutes per application. It can also be used several times a day, throughout the day. Regardless of the source, never put frozen items directly on the skin. Not only is it uncomfortable, it can damage the skin, soft tissues and nerves. Call us today to speak with a physical therapist, or come on in for a consultation. 408-365-8400

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Ruben came to therapy with severe lower back pain after he bent over to pick something up. He was very weak in his lumbar spine, core and lower extremity muscles. Therapy assisted him in getting back his functional movements like bending and lifting which are requirements of his job as an electrician. - Ayesha Sulemani, PT, DPT “South Valley Physical Therapy has a great staff that is knowledgeable and attentive. The location is also very convenient. Thanks for everything!”

“I had horrible back pain and spasms. I was barely able to bend over and couldn’t perform my duties at work. Thanks to Ayesha and her staff I am now able to bend, squat, twist and lift which means I can go back to work. I also have the knowledge and the tools I need to maintain a healthy back! My favorite part of therapy was when the therapist did soft tissue work on my back. I also really liked the exercises I was given in the clinic and at home to maintain the progress I made. South Valley Physical Therapy has a great staff that is knowledgeable and attentive. The location is also very convenient. Thanks for everything!” - Ruben H.

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Do you want to take advantage of our Patient Referral Program but don’t have a card handy? Just clip this card from the newsletter, add YOUR name and phone number and give it to a friend or family member. For every new patient you refer we will give you your choice of a gift card to the movies (good for 2 admissions), $20.00 for coffee or tea at Peet’s or a $25.00 gift card for Le Boulanger. Remember each patient you refer must bring in a referral card and be a NEW patient to the clinic. South Valley Physical Therapy Would Like To Say Thank You!

Patient Referral Program Thank You!

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Name: Phone:

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Eating Right Never Tasted So Good! This vegan Buddha bowl has it all - fluffy quinoa, crispy spiced chickpeas, and mixed greens, topped with a mouthwatering red pepper sauce!

VEGAN BUDDHA BOWL RECIPE

• ½ Tsp Oregano • Red Pepper Sauce • 1 Red Bell Pepper, ribs and seeds removed • 2 Tbs Olive Oil (or other neutral oil) • Juice from 1 Lemon • ½ Tsp Pepper

• ½ Tsp Salt • ½ Tsp Paprika • ¼ Cup Fresh Cilantro • Mixed Greens • 1 Avocado • Sesame Seeds for Garnish

INGREDIENTS • 1 Cup Quinoa, rinsed • 1½ Cups Cooked Chickpeas • ½ Tsp Salt • ½ Tsp Smoked Paprika • 1 Tsp Chili Powder • ⅛ Tsp Turmeric

INSTRUCTIONS Start by cooking the quinoa. Bring 2 cups water to a boil, then add quinoa. Simmer for about 15 minutes until all water is absorbed. When done, remove fromheat and keep covered for about 10minutes so quinoa can absorb any excess water. While quinoa is cooking preheat oven to 425. In a bowl, toss chickpeas, oil, and spices until chickpeas are evenly coated. On a baking sheet lined with parchment paper, bake chickpeas for 15 minutes. When done, remove from oven and let cool. To make red pepper dressing, add all dressing ingredients to a blender and blend until smooth. Finally, assemble the Buddha bowls. In two bowls, add quinoa, mixed greens, avocado, and chickpeas. Drizzle everything with red pepper sauce, and sprinkle with sesame seeds.

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What you can do to relieve pain and feel energized! 2 Easy Stretches

LOOSENS LOWER BACK

STRENGTHENS HIPS

PRONE HIP EXTENSION While lying face down with your knee straight, slowly raise up leg off the ground. Hold for 10 seconds then repeat 6 times on both legs.

STRAIGHT LEG RAISE While lying or sitting, raise up your leg with a straight knee and your toes pointed upward. Hold for 10 seconds then repeat 6 times on both legs.

Exercisescopyrightof

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Does Your Friend or Family Member Need Physical Therapy? Tell Them to Check Us Out!

Do You Have Friends Or Family Unable To Do The Following? • Climb stairs without pain • Bend and move freely

If you know someone suffering with aches and pains give the gift of health. Refer them to South Valley Physical Therapy today. Pass along this newsletter or have them call us directly for a Pain Relief Consultation.

CALL TODAY! 408-365-8400 Fax: 408-365-8417

• Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle