SouthSherbrook_Find Relief from Your Arthritis Pain

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

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INSIDE:

• Help for Arthritis Pain • Food Choices to Help Ease Arthritis Pain • Healthy Recipe • What Patients Are Saying • Exercise Essentials

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Our Specialty Services: Massage Therapy, Fitness Centre, Physiotherapy, Athletic Therapy

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HELP FOR ARTHRITIS PAIN When you experience an injury, dealing with the pain that comes as part of the aftermath is expected. While painful, most of the time when recovering from an injury you can find comfort in the knowledge that the pain is temporary. As your body heals, as you go through the motions of building your muscle mass back and improving flexibility with physiotherapy, you know that in time you will feel like yourself again. This knowledge gives you something to work towards, and helps the pain feel more manageable—even when it is intense, and never- fleeting. rub against one another with each movement and would cause extreme pain. As the cartilage breaks down, so, typically, does the bone, and as the shape of the joint changes it becomes even more difficult for it to function smoothly. Furthermore, the ligaments and tendons around the joint will often stiffen, and the muscles surrounding the joint will weaken, making it altogether more difficult and painful to move.

Anti-inflammation and Arthritis One leading form of arthritis treatment is with the use of anti-inflammatory medication. Certain types of arthritis develop as a result of a build- up of inflammation in the body. Specifically, the tendons and ligaments become inflamed as a result of an internal attack from the immune system, which is typically triggered by some combination of environmental factors. Avoiding certain foods and movements can reduce inflammation, and thereby reduce pain. Physiotherapy and Arthritis Physiotherapy is highly recommended for the treatment of arthritis because it can strengthen and support the joints through guided practice of movement and strength building exercises. Typically, the best activities for arthritis pain are low-impact activities. Working with a physiotherapist is the best way to ensure that you are practicing the best techniques for overcoming your discomfort. There is a long list of home remedies that are said to help with arthritis pain as well, and there is some credibility to some of these concepts. For example, losing weight, exercising regularly, and making some dietary changes such as reducing caffeine and sugar consumption are said to help alleviate pain associated with arthritis. However, before you start making any changes to your lifestyle, it is best to consult with a physiotherapist. Call us at (204) 774-9903 today or visit our website at southsherbrook.com to schedule an appointment.

While arthritis pain typically develops gradually, the realization of what you are dealing with can still come as a shock. In some circumstances, the pain will appear more abruptly, especially when the pain develops in association with a change in weather or other environmental circumstance. Overcoming Arthritis Pain Turning to over the counter pain medications to cope with arthritis pain is ineffective as a long- term solution. While some of the medications may provide temporary relief, they will not help you overcome the pain for good. Physiotherapy, on the other hand, can provide actual relief from arthritis by helping to rebuild strength in the joints through targeted movements and flexibility exercises. There is a lot of current research trying to understand what precisely causes arthritis to develop in some people, and not in others. Everyone uses their joints every day, and while it makes sense that so much pressure would cause pain to develop over time, it doesn’t explain why the pain develops when and where it does, and why it happens to some people and not to others.

Arthritis pain is different. Arthritis doesn’t develop as a result of an injury but instead develops over time as a result of chronic use, or even as a result of genetic disposition. This can make dealing with the pain of arthritis even more difficult to cope with, as it begs the question: if the pain is coming from inside the joint, is there anything I can actually do about it? Understanding Arthritis Pain Osteoarthritis is the most common chronic condition to affect the joints. Almost 30 million adults in the United States struggle with the condition, and while it can influence anyone of any age, it most frequently develops among those who are most prone to overuse—those who are over the age of 65. Arthritis occurs when there is a breakdown of the cartilage that covers the ends of the bones. This cartilage is what allows the joints in the elbows, ankles, knees, and hips to move with freedom. Without cartilage, the bones would

PAIN RELIEF IS HERE: CALL (204) 774-9903 TO SCHEDULE AN APPOINTMENT

FOOD CHOICES TO HELP EASE ARTHRITIS PAIN 1. Broccoli, Brussels sprouts, and cabbage. These veggies arepart of the cruciferous family, and they are full of a compound called sulforaphane, whichhelps slowcartilage 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 andmackerel 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’renot abig fanof fish, ask your doctor about takinganomega-3supplement. 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, or cantaloupe. However, we warn you against taking supplementswithmuchhigher doses than 65 to 85milligrams, because in large doses vitamin C can increase the risk of kidney stones.

HEALTHY RECIPE GREEK ISLAND CHICKEN SHISH KEBABS

Ingredients

• 6 wooden skewers • 2 large green or red bell peppers, cut into 1-inch pieces • 1 large onion, quartered • 12 cherry tomatoes • 12 fresh mushrooms

• ¼ tsp salt • ¼ tsp ground black pepper • 2 pounds skinless, boneless chicken

• ¼ c olive oil • ¼ c lemon juice • ¼ c white vinegar • 2 cloves garlic, minced • 1 tsp ground cumin • 1 tsp dried oregano • ½ tsp dried thyme

breast, cut into 1 1/2- inch pieces

Whisk the olive oil, lemon juice, vinegar, garlic, cumin, oregano, thyme, salt, and black pepper together in a large glass or ceramic bowl. Add the chicken and toss to evenly coat. Cover the bowl with plastic wrap; marinate in the refrigerator for at least 2 hours. Soak wooden skewers in water for about 30 minutes before use. Preheat an outdoor grill for medium-high heat; lightly oil the grate. Remove the chicken from the marinade and shake off excess liquid. Discard the remaining marinade. Alternately thread pieces of the marinated chicken with pieces of bell pepper, onion, cherry tomatoes, and mushrooms onto the skewers. Cook the skewers on the preheated grill, turning frequently until nicely browned on all sides, and the chicken is no longer pink in the center, about 10 minutes. Source: https://www.allrecipes.com/recipe/218485/greek-island-chicken-shish-kebabs/?internalSource=streams&referringId=84 &referringContentType=Recipe%20Hub&clickId=st_trending_b Directions

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OUR SERVICES

Call us today at (204) 774-9903 or visit southsherbrook.com/ fitness-centre/ to learn more! Our gym facility is always friendly and motivating, aiming to help you reach your fitness goals with dedication and precision. Well-lit and welcoming, our gym is a place where you can truly take your fitness to the next level. Our team offers individualized training programmes to help you rehabilitate your injury. We can accommodate your busy schedule by staying open for extended hours. Our South Sherbrook Fitnesss Centre features the latest cardio and conditioning equipment. This fully-equipped gym offers a chance to take total control of your health and fitness or sports-related injuries.

• Nutritional Counseling • Orthotics • Therapeutic Exercise • Ultrasound • Fitness Centre • 1:1 Personal Training • Boot Camps

• Physiotherapy • Athletic Therapy • Ergonomic Training • IASTM • Kinesio Taping • Laser Therapy • Manual Therapy • Massage Therapy • Myofascial Release

CHECK OUT OUR FITNESS CENTRE! One-On-One Training • Trx / Rope Exercise Boot Camps • Kettlebell Exercise Boot Camps • …And More!

WHAT PATIENTS ARE SAYING

HAS YOUR PA I N COME BACK?

I’ve been going to see Jay at South Sherbrook Therapy for all my injuries. He works with pro athletes, so I like

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Keep up with your physiotherapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call South Sherbrook Therapy for an injury consultation. We will guide you so you can get back to the activities you love.

that I get the same kind of treatment. I’m just coming off an ACL reconstruction. What I love is they have a gym facility also. So my therapist takes me their gym for some sessions. He has me doing unique exercises in the gym focusing not only on strengthening my knee for day to day activities, but also getting it ready to help get me back on the ice for hockey and the unique movements I need for that. That extra attention to detail is what I feel is improving my knee faster than I expected.” - O.F.

EXERC I SE ESSENT I AL S US E T H I S E X E RC I S E TO H E L P TO S T R ENGT H EN YOUR GR I P.

HOURS • MONDAY | 9AM-6PM • TUESDAY | 9AM-7PM

BALL GRIP Hold a ball in your hand, then squeeze tightly for 15 seconds. Repeat 5 times with each hand.

• WEDNESDAY | 9AM-6PM • THURSDAY | 9AM-6:30PM • FRIDAY | 9AM-6PM

exercises copyright of

• SATURDAY | 10AM-2PM (MASSAGE ONLY) Massage: currently only Tuesdays, Thursdays, and alternating Saturdays

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Always consult your physiotherapist or physician before starting exercises you are unsure of.

Call Us Today! (204) 774-9903