Momentum PT Jan newsletter

of Pueblo & Pueblo West o PUEBLO
1275 W Pueblo Blvd.
719PT.COM
719.542.0589
Do life better.®
o PUEBLO WEST
387 E. Enterprise Dr. #160

719.924.8912

Exercise for Arthritis:

What you should know

Do you have stiff, achy, painful joints? You’re not alone. function. That’s right—exercise shouldn’t hurt if you have
An estimated 54 million adults are living with this chronic arthritis.
condition: arthritis.
Arthritis steals movement and some- Generally, people with arthritis need to increase their exer-
times the things you love to do, but you cise routines more gradually than someone without it. We
can get it back. Exercise is one of the will partner with you to develop a program tailored spe-
best ways to improve pain, stiffness, and cifically to your level of function and your goals. Walking,
decreased range of motion, which are cycling, and swimming are great forms of cardiovascular
common symptoms of arthritis. Many exercise, but strength training and stretching are equally
people with arthritis think exercise will important. The trick is to perform these exercises with
be painful—probably because they’ve the right form and posture and for the right duration and
tried and it was. But we know through intensity.
research that people with arthritis can If you have questions about how exercise can help address
exercise without worsening their pain. your arthritis symptoms give us a call for a FREE CONSUL-
Indeed, exercise decreases arthritis pain and improves TATION. We can also help you find a community-based
walking activities. The trick is doing the right exercises, in physical activity program, which research has shown to be
the right way, at the right time. effective for people with arthritis. a
It isn’t easy. Arthritis is a pretty complicated condition.
Once arthritis moves into the joint, muscles surrounding
the joint become weakened. This leads to a ripple effect of
joint pain and muscle weakness because all of your body’s
muscles and joints are connected.
If you’ve tried to exercise and stopped because of pain,
consider working with a physical therapist who can work
with you to develop a customized, safe, and effective
strengthening and conditioning program that helps reduce
your pain, not add to it, and improves your mobility and

Stop, Stretch and Roll

UTILIZING VARIOUS STRETCHING STRATEGIES WILL ALLOW YOU TO MAINTAIN AND IMPROVE YOUR MOBILITY.

Stretching is an important part of staying active and pain free but it rarely receives the time or attention it deserves. The purpose
of stretching is to maintain the flexibility of tissues that are tight or stiff from an activity or prolonged position.

There are a variety of methods of stretching (using the hamstring muscle as an example):
• Static/Isolated Stretching: Static, or isolated stretching is holding a stretch position for a long period. 
(Example: A static hamstring stretch would be when you sit on the ground with one leg pointing outward and you simply reach
for your toes and hold for at least 30 seconds.)

• Dynamic stretching: Dynamic stretching is using movement to combine muscle groups.
(Example: A dynamic stretch for the hamstring would be walking toe touches, as you bend down and grab your toe with every step
for 2 to 3 seconds.)

• Foam Rolling: Foam rolling is a type of self-mobilization and massage.
(Example: To foam-roll the hamstring muscle, you will simply put a foam roller under your legs and let your weight rest on top so
the foam roller will push out any knots in your hamstring.)

A very general rule for stretching is dynamic stretching before exercise, static stretching after exercise, and foam rolling throughout.

What is foam rolling? Tips for rolling safely and effectively:

Rolling out by using a pvc or foam roller stretches muscles and • Stay on the soft tissue and avoid rolling over bones or joints
tendons to release fascia, the silvery tissue that wraps around • Roll over each area a number of times as directed by your
muscle. This increases blood flow and circulation to the soft tis-
sues allowing muscles to work their best during exercise. physical therapist. (normal minimum is 1 set, 5 reps)
• If you find a particularly painful area, hold on that position for
Foam rolling can:
• increase flexibility a few seconds to allow it to soften
• release knots or “trigger points” • Expect some discomfort. As you continue, it will become more
• increase your metabolic rate
• reduce stiffness and pain comfortable.

Ask your physical therapist q Seated Foot Arch Release (Plantar Fascia)
for more ways to use a
foam roller. Sit on a chair with a foam roll under your arch of the foot.Roll your foot
forward and backwards in a controlled motion stopping before the
toes and before the heel. PROGRESSION: Perform while standing.

Do life better.® q Calf Muscles Release (Gastroc/Soleus)

Reset your muscles. Improve your results. Place your foam roller on the floor and sit on the floor so that the foam
roller is perpendicular with your legs, with your hands behind you,
holding you in the seated position. With the back of one calf on the
foam roller and the other foot flat on the floor for support, roll along
the back of your calf, from the back of the knee to the ankle, toes
pointed up. Keep your abs tight and a low back posture during the
exercise. Repeat as prescribed and perform on other leg.

Do Life Better.®

4 Tips to Stay Active
and Independent As You Age

Aging can have a bad reputation; however, there is no reason that growing older can’t be a journey full of adventure and opportunities to live life
to the fullest. All you need is proper guidance, proactive steps, and a positive attitude.

And there is proof. Research suggests that improvements in physical function are possible well into older adulthood, and supports that continued
activity as you age helps fight cognitive decline.

With the guidance of a physical therapist, you can improve mobility, maintain your independence, and continue participating in your favorite daily
activities. As a movement expert, a physical therapist can provide an evaluation and design a treatment program to address any of your ailments
and deficiencies, make modifications based on other preexisting conditions, and help you achieve your goals.

The following tips can keep you active and independent as you age:

Staying fit.

Whether you participate in regular exercise or just want to stay fit for daily activities, exercise is necessary. Exercise is proven to help improve
balance, strengthen bones, and prevent heart and brain conditions. A prescribed strength training and aerobic exercise program will help you
maintain and strengthen critical muscle groups needed for your life.

Staying balanced.

Maintaining balance and avoiding falls are imperative to maintaining a quality of life and living independently. A physical therapist can prescribe a
customized program of static and dynamic balance activities and exercises to improve your balance and prevent dangerous falls.

Assessing the terrain.

A physical therapist can make recommendations that make your home and other environments safe by eliminating dangerous barriers. Typically
this means removing throw rugs, loose carpets, clutter, and modifying entry thresholds with ramps.

Staying engaged.

Successful aging is not only impacted by one’s environment, but also how one interacts with their environment. Fear and social isolation are sub-
stantial factors that increase fall risk and jeopardize independence. To ensure active and successful aging, continue to engage with friends, family,
and the community. Social experiences with friends and family help diminish fear and improve physical and mental capabilities.

719PT.COM

o PUEBLO of Pueblo & Pueblo West o PUEBLO WEST
1275 W Pueblo Blvd. 387 E. Enterprise Dr. #160

719.542.0589 719.924.8912

PFAREINE OUR PATIENT’S RESULTS

CONSULTATION “

Are you suffering with pain? PT was awesome!! Glad UHC approved my
visits! The exercises made all the difference
Body not working like it in the world. The staff was professional,
used to? yet so friendly! I would recommend Mo-
mentum to anyone who needs PT. I feel
Call today for a FREE CONSULTATION great and will continue to do my exercises!
and a more productive tomorrow.
— Carla A.
o Back Pain $70
My experience with therapy at Momentum
o Neck Pain VALUE has been very successful. I have been able
to reach goals of increased range of motion
o Headaches and decreased pain. Therapy is difficult
at best and it has taken a lot of encour-
o Shoulder Pain agement to be able to work through the
process and progress to levels of “normal”
o Hip and Leg Pain abilities.
I do not believe I would have been able to
o Post-op Rehabilitation accomplish what I have without the expert
therapy and encouragement I received here
o Workers’ Compensation at Momentum. — Betty G.

o Sports Medicine ”

o Fitness and Wellness

o Women’s Health

o Vehicle Accidents

719PT.COM of Pueblo & Pueblo West

o PUEBLO Do life PbUeEtBtLeOr.W® EST

o

1275 W Pueblo Blvd. 387 E. Enterprise Dr. #160

719.542.0589 719.924.8912

COMMUNITY COUNTS

Staff and patients teamed up to help others.

We collected and delivered coats
for the homeless.

We adopted a family for Christmas through CASA of Pueblo.

Thank you to our patients and staff for making this family’s Thanks so much to all of you who do-
Christmas a little brighter! nated to our Thanksgiving Coat Drive.
Thanks to the Steel City Supporters
for allowing us to utilize their venue
to distribute the coats! Elizabeth and
Lesha really enjoyed being able to see
all of the smiles and gratefulness from
those who were able to use the items
we delivered. It was a heartwarming
experience!

CaretoShare

REFERRAL PROGRAM

Know someone suffering with aches and pains?

Send them to Momentum Physical Therapy to get pain-free and get RESULTS!
Your friend will thank you and so will we!

o Back Pain o Neck Pain o Headaches o Shoulder Pain

o Hip & Leg Pain o Womens Health o Vehicle Accidents o Post-op Rehabilitation

of Pueblo & Pueblo West o PUEBLO
1275 W Pueblo Blvd.
719PT.COM
719.542.0589
Do life better.®
o PUEBLO WEST
387 E. Enterprise Dr. #160

719.924.8912

2018

Do Life Better.®

All of us at Momentum wish
you much health and happiness

in this new year.