New Advances to Naturally Alleviate Arthritis Pain

senior couple walking on beach

As physical therapists, we have seen firsthand the impact that arthritis can have on peoples lives. The pain, stiffness, and limited mobility can be debilitating, making even the simplest tasks feel like monumental challenges. But here’s the empowering truth: you don’t have to let arthritis dictate your life. Research has discovered a link between osteoarthritis and metabolic disease, allowing us new advances to naturally alleviate arthritis pain. There’s never been a better time to take control of your arthritis.

Recent studies have revealed a strong association between metabolic conditions such as obesity, diabetes, and dyslipidemia, and the development and progression of osteoarthritis. It explains a perplexing phenomenon we have seen many times in over 20 years in this field. Imaging, such as x-rays and MRIs, often are do not show a consistent correlation between joint damage and pain symptoms.

This means that someone with “bone on bone” may not have as much pain and someone with less damage.  In addition, someone very young may have significant damage present while an active older adult may have joints that look half their age.  So after all these years, we know that it’s not just wear and tear that causes arthritis.  This is good news – because by addressing these underlying metabolic factors, we can not only relieve arthritis pain but also improve mobility and quality of life.

So, how as physical therapists can we use this new information help you on this journey? Let’s explore some non-invasive techniques that can make a world of difference:

  1. Exercise Therapy

    By engaging in regular physical activity, you can strengthen the muscles surrounding your joints, improve flexibility, and reduce pain. In addition, you can significantly improve insulin sensitivity and in turn metabolic health from even short bouts of exercise. From low-impact activities like swimming and cycling to targeted exercises prescribed by your physical therapist, there’s an exercise regimen that’s right for you.

  2. Weight Management

    We have known for a long time that if you’re carrying excess weight, shedding those extra pounds can significantly alleviate the stress on your joints and reduce symptoms. We now know that an increase in body fat also increases inflammation that causes further joint damage. Our Functional Nutritionist can work with you to develop a personalized fat loss plan that includes dietary changes, exercise, and lifestyle modifications.

  3. Manual Therapy

    Hands-on techniques such as joint mobilization and soft tissue mobilization can help improve joint function, reduce pain, and increase range of motion. Your physical therapist will use their expertise to gently manipulate your joints and tissues, providing relief where you need it most. This is the most effective place to start when pain is limiting mobility and the ability to exercise.

  4. Nutrient-Rich Foods

    Choosing nutrient-dense foods can be a powerful ally in your battle against arthritis. Incorporating anti-inflammatory foods such as fatty fish, colorful fruits and vegetables, nuts and seeds into your diet improves metabolic health and slows the progress of arthritis. Strategic supplementation with targeted nutrients can provide added support. Our functional nutritionist, can guide you in selecting supplements that align with your specific health goals.

  5. Gut Health Optimization

    Did you know that the health of your gut microbiome plays a crucial role in inflammation, metabolic disease, and joint health? By nourishing your gut with probiotic-rich foods, fiber, and fermented foods, you can cultivate a thriving microbial community that supports overall health and reduces arthritis symptoms. Got tummy trouble? That needs to be addressed in order optimize joint health as well.  

  6. Lifestyle Modifications

    Simple changes to your daily routine can make a big difference in managing arthritis symptoms. From ergonomic adjustments at work to incorporating mindfulness practices into your daily life, our healthcare providers can help you identify lifestyle modifications that support your arthritis management goals.

By embracing these non-invasive techniques, you can take proactive steps to relieve arthritis pain, improve mobility, and enhance your overall quality of life. Remember, you’re not alone in this journey. Our team at Peak Potential are here to support you every step of the way, empowering you to reclaim control and thrive in spite of arthritis.

Are you ready to take the first step towards reclaiming control of your arthritis journey?

We can empower you to overcome arthritis pain, improve mobility, and embrace an active life of wellness. Inquire about availability and cost of physical therapy HERE (we accept most health insurance including Medicare).

Interested in improving metabolic health and get to the root cause of your gut, arthritis, or inflammation issues? Let’s work together to prioritize your health and transform your future. Schedule a free discovery call with our Functional Nutritionist and Health Coach HERE to embark on a personalized path to relief and vitality.

We are excited about these new advancements that will empower your journey to naturally alleviate arthritis pain!

Natural Relief for Arthritis Pain

Natural Relief for Arthritis Pain

For the millions of adults who struggle with arthritis, new and natural relief for arthritis pain is always welcome news.  While traditional treatments such as pain medication and injections tend to be temporary and long term use result in unwanted side effects, natural treatments remain safe and effective for long term use.

We could provide you story after story of people who are traveling Europe with arthritis in their knees and toting grandbabies through Disney World with hip arthritis because they have cracked this code of arthritis pain relief – naturally.

To be clear, osteoarthritis is a condition of degeneration or breaking down of cartilage. This means that none of the treatments we are going to discuss will be a “cure” for arthritis.  However, most of the patients we talk to see surgery as a last resort and avoid the side effects of medication when at all possible.  They are also generally very happy when a natural solution decreases their discomfort and improves their quality of life.

Here are treatments that require no prescription, are non invasive, and have been shown in research to provide relief for arthritis pain.

1. Increase Anti inflammatory Foods

Choosing meals that include fish, nuts, seeds, olive oil, leafy greens, and berries will help the body decrease inflammation in the joints and surrounding tissues.

2. Decrease Inflammatory Foods in the Diet

In the same way that we increase anti inflammatory foods, we want to decrease foods that cause more inflammation (and thus pain) in the body. This includes highly processed foods – especially those with added sugar and hydrogenated oils.

3. Drink Herbal Teas

The polyphenols in tea can reduce symptoms of arthritis and are a simple addition to your routine.  Smart choices include ginger, chamomile, and green tea. We know these top 3 nutrition strategies can be “easier said than done” so we have a Functional Nutrition Specialist on our team to support you in implementing an anti inflammatory diet.

4. Maintain a Healthy Body Weight

Carrying around extra body fat adds extra stress to your joints.  For example, losing 10 pounds can take up to 30 pounds of pressure off of the knee joints.  If this is a concern for you, reach out to our Integrative Health Coach for guidance.

5. Exercise Regularly

When it hurts to move, we tend to move less. Unfortunately, that makes our muscles weaker and our joints weaker.  Frequent movement or any form of exercise is shown to improve function and mobility in patient’s with osteoarthritis. Low impact activities like walking, biking, weight lifting, or Pilates for example do not cause more damage.

6. Incorporate More Relaxation

Stress is inflammatory, so any way that we can increase relaxation and decrease the stress hormones our body produces will be beneficial.  Research shows relaxation techniques like deep breathing, mindfulness practices, or even laughing with friends improve current symptoms and outlook for patients with both arthritis and other chronic pain conditions.

7. Add in Anti Inflammatory Supplements

The most exciting research that has emerged recently is the use of natural supplements in significantly decreasing arthritis pain and improving mobility in patients.  The two that stand out among the rest are turmeric and fish oil. In fact, research shows that these supplements when taken regularly were as effective as the anti inflammatory medication that patient’s were taking without the negative side effects.

The take away . . .

The overarching theme of all these natural remedies is decreasing inflammation in the body.  We must dial down the inflammatory factors that are weighing on our joints – processed food, stress, extra body weight. In addition, well within our control is dialing up choices that flight inflammation – healthy fats, quality supplements, adequate sleep, and strong social connections.

If you have tried everything you know to do for your arthritis concerns – or you just want to prevent mild aches and stiffness from getting worse – contact us for a Free Discovery Visit with one of our Doctor’s of Physical Therapy.  They can review what has and has not worked for you and help you take the next best step in living your most active life free of pain.

We don’t want you to survive with arthritis, we want to see you THRIVE!

 

The Secret to Comfortable Healthy Joints Even When It’s Cold

Woman running in the winter.

Earlier this month, the groundhog saw his shadow. This means we have a few more weeks of winter weather coming our way. While you may enjoy more time by the fireplace, we know many of you are concerned about your aches and pains.  Let’s learn how to have comfortable, healthy joints even in the cold weather.

Some experts believe that decreasing barometric pressure increases inflammation in the joints. This is still up for debate, but many adults find that arthritis symptoms and discomfort from old injuries tend to progress through the winter months. The good news is that no matter the cause, you can feel comfortable in your body and enjoy your favorite activities year-round.

Say goodbye to sore hands and stiff knees with these simple lifestyle changes. They will soothe your joints even when the temperature drops.

1. Dress in Layers.

Break out the thermal underwear, gloves, and scarves to keep you joints and muscles warm. This prevents stiffness and layering allows you to make adjustments if it gets warmer later in the day.

2. Exercise Indoors.

Most healthy adults can safely exercise outside in cold weather if they are dressed appropriately. However, if your joints give you more trouble when you are outside, consider visiting an indoor track or heated pool. Our trainer provides winter workouts right inside our Collierville, Tennessee clinic.

3. Limit Comfort Foods.

Cold weather dishes are often loaded with sugar, salt, and unhealthy fats that increase inflammation.  Discover new favorites like soups, stews, and chilis made with lean proteins and lots of winter vegetables.

4. Stay Active.

Some of the joint trouble that occurs during winter is due to inactivity. The less we move, the stiffer we get, the less we want to move.  Stay as active as possible with at home fitness, seasonal gym memberships, a community yoga class, or work with a trainer for personalized exercise.

5. Massage Muscles.

Studies show that massage can provide significant relief for arthritis symptoms.  That could mean treating yourself to a session with a licensed massage therapist, purchasing a massage gun, or using a foam roller at home.

6. Support Bone Health.

Don’t forget the importance of bone health when you have achy joints and muscles.  Your skeleton is holding that all together! Load up on bone building nutrients and participate in resistance training exercise to keep them strong.

7. Eat Anti Inflammatory Foods.

Salads may look less appetizing this time of year, but there is a wide variety of anti inflammatory foods that are in season. Consider eating more salmon, broccoli, leeks, and mushrooms.  Drizzle roasted vegetables with olive oil and sip on a cup of green tea.

8. Manage Stress.

Daily tension and hormones released in the body when stressed can make physical discomfort more severe. Address this problem by making sleep a priority and finding relaxation practices that work for you.

9. Supplement for Joint Health.

This may include omega 3 fats, vitamin D, glucosamine, or a quality collagen supplement. Work with an expert to be sure you are supplementing to meet the needs of your individual body and not taking products that could interact negatively with medications or prior medical conditions.

10. Work with a Professional.

If pain is limiting your ability to enjoy this season, an orthopedic physical therapist has the expertise and tools to assess and treat your concerns. Even if you have seen a physical therapist or chiropractor in the past, it’s worth a second opinion at an Integrative Clinic. Your whole body will be taken into account and not just the achy joint.

In summary, by reducing inflammation and preventing winter weight gain you can prevent joint aches and pains during cold weather. If you need more help managing your arthritis symptoms, talk with one of our experts today.

At Peak Potential Physiotherapy & Wellness we help clients work on all of these areas of health – it’s called Lifestyle Medicine. If a practitioner in the past has only looked at your knee when considering your joint or arthritis pain, it’s time to revisit physiotherapy as an option for you. We currently offer in person Free Discovery Visits at our Collierville location (East Memphis sessions coming soon) and telehealth services are also an option.

If you are looking for an expert in the areas of personalized nutrition or supplementation, we are happy to offer our Integrative Health Coaching Services as well.  We can guide you to bone building foods, teach you how to make anti inflammatory choices, and help you evaluate the carbohydrate or healthy fat ratios to optimize your health.

If you are interested in a Free Discovery Session with a Doctor of Physical Therapy, Functional Nutrition Specialist, or Certified Exercise Physiologist call us today at 901-316-5456 or email admin@peakpotentialpt.com.