The Training Room_Effective Hip Knee and Leg Pain Relief_Pr…

The Training Room_Effective Hip Knee and Leg Pain Relief_Pr…

The Training Room Bulletin The Newsletter About Your Health And Caring For Your Body

Picture Your Life Free of Pain

INSIDE: 5 Ways

Exercise Is The Key to Unlocking Pain

www.thetrainingroompt.com

The Training Room Bulletin The Newsletter About Your Health And Caring For Your Body

“The more you move the less you hurt!” THE PATH TO NOMORE PAIN

1. Exercise has an excellent risk/benefit ratio. Exercise, when done safely and appropriately, offers so many benefits to a person’s overall well-being. Regular exercise is good for your heart, sharpens the mind, assists with blood pressure control, contributes to weight loss and decreased stress. A2012systematic review in theCardiopulmonaryPhysicalTherapy Journal revealed that early mobilization for patients being treated in intensive care units has a significant positive impact on functional outcomes and prognosis. Think about it: If the evidence shows that getting people moving in an ICU setting is better than letting these critically ill patients lie around in bed all day, it’s not a stretch to say the benefits of physical activity far outweigh the risks for just about everyone.

Pain. Throbbing, aching, radiating pain. It hurts. It limits our abilities to participate in everyday tasks: climbing stairs, riding in the car, folding laundry and to enjoy our pleasures: a walk or run on a sunny day, playing with your children, lifting your grandchildren, playing you favorite sport. For most people, the idea of getting up and moving when in pain may sound counter intuitive. But the health benefits of physical activity—including it’s ability to relieve pain—has been known for literally thousands of years. So, if you’re hurting, check out some of these evidence-based reasons why a discussion with your physical therapist may be the jump-start you need to pain-free living. 5 Ways Exercise Is Better Than Pain Meds Disclaimer: chat with your physical therapist before starting any new exercise program. You should also chat with a personal trainer or physical therapist to ensure your technique is sound in whatever activity you choose to do (running, swimming, lifting weights, etc.).

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“Exercise Is The Best Medicine!” THE PATH TO NOMORE PAIN

2. Exercise does alleviate pain. Exercise (all kinds: aerobic, resistance training, and high intensity interval training) can relieve pain in several ways: • It triggers the release of natural analgesics, including dopamine and adrenaline • It reduces joint stiffness, muscle tension, and connective tissue adhesions (biomechanical studies even show that sitting puts more strain on the lower back than standing does!) • It increases circulation, oxygenation, range of motion, and anti- inflammation • It’s no wonder that organizations like the National Fibromyalgia Association and the Arthritis Foundation recommend exercise as an essential component of chronic disease management. 3. Exercise improves your mood. The experience of pain is strongly linked to mood, for psychological and neurological reasons. For one thing, people with mental health issues such as depression and anxiety are more likely to have chronic pain. Conversely, the experience of chronic pain be depressing and anxiety-producing in its own right. But exercise is a known stress-buster and mood-booster. Even just a brisk 10 minute walk can help a person feel better mentally and physically. 4. Exercise is free and available to anyone. While many prefer it, you don’t actually have to join a gym to stay physically fit. Walking, hiking, jogging, cycling, YouTube yoga, or even yard work are all free and accessible ways get in daily exercise. 5. Exercise can address the root cause of pain. Exercise, especially when guided by a physical therapist or trained fitness professional, can resolve and sometimes eliminate the cause of pain, as well as relieve the pain itself. It’s worth mentioning that exercise can reduce pain now and can reduce your risk of pain in the future, too. How? Ample research proves that regular physical activity reduces a person’s risk for chronic illnesses including obesity, arthritis, diabetes, and even Alzheimer’s disease—all of which are associated with mobility- and pain-related complications. Talk to your physical therapist about the safest way to get you moving.

In Conclusion: Exercise Is Medicine Ignoring pain does not make it go away. Avoiding positions can sometimes make pain worse by affecting your posture, weakening muscles, or causing joint stiffness and pain. Often prescription medications, NSAIDs, hot packs or ice packs may give temporary relief, but none address the cause of your pain. The right set of exercises can be a long-lasting way to tame ankle, knee, hip, shoulder pain or backpain.Prescription exercisecan strengthen key supportingmusclesor restoremobility.Everyday tasksandopportunities for fun may be finally be within reach! Imagine a life with a natural way to relieve your pain. How much more out of life will you achieve? How much better will you feel? Let us help you get moving, TODAY!

Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3448908/ • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3286494/ • http://ergo.human.cornell.edu/dea3250flipbook/ dea3250notes/sitting.html • https://www.healthynomics.com/dr-stuart-mcgill-interview-back-health-core-exercise/ • https://www.health.harvard.edu/healthbeat/the-pain-anxiety- depression-connection • http://www.fmaware.org/what-can-exercise-do-for-you/ • https://www.arthritis.org/living-with-arthritis/exercise/ • https://medlineplus.gov/benefitsofexercise.html • https://www.helpguide.org/articles/alzheimers-dementia-aging/preventing-alzheimers-disease.htm • https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety#

“The time I spent at The Training Roomwas great!” PATIENT SUCCESS STORY

“When I started therapy, I couldn’t jog. The time I spent at The Training Room of WashingtonTownship was great!The physical therapists there are fantastic and they really care about the well- being of their patients. They are very hands-on and make sure you have the right technique in order to make the most of your exercises.”

HONING OUR SKILLS TOHELP YOU

Last month our PT staff spent the weekend in our Cherry Hill clinic honing our manual skills. We spent 2 full days with the instructors from Pearl Institute to continue our education on mobilization of the neck and back. Spinal mobilization is one of many conservative treatments that we use at The Training Room for alleviating joint pain and improving mobility. In this method, we can apply a low velocity, repetitive movement or high velocity thrust to the spine to improve the mobility among segments of the vertebrae. We had a great time assessing our fellow PTs and fixing each other. Each of us came out of the weekend with improved mobility, less pain and better mobilization skills to help our PT patients!

www.thetrainingroompt.com