December 2015
A WIDESPREAD MISCONCEPTION ABOUT ARTHRITIS
It started as a mild ache in the front of Sarah’s knee. Though barely noticeable at first, the pain got worse over the next few weeks. Like so many people with knee pain, Sarah decided she should stop running because maybe that was causing her pain.
And when she could, she avoided
stairs. Soon enough a hike at
Chautauqua seemed difficult, and
Sarah eventually avoided hikes
altogether. This tale is all too
common for thousands of people
with knee pain. And if you see an x
ray of your damaged knee, you
might be even more likely to avoid
activity.
This is wrong-headed thinking. Results of a quality study that assessed the affect of exercise on knee pain found that walking more than 6000 steps per day actually decreased the likelihood that knee osteoarthritis
would cause pain and limit function. And doing more is even better. The same group of researchers found that, after two years, for every 1000 additional steps subjects logged, functional limitations were reduced 16-18%. ** That’s impressive!
Okay, so walking more means less knee pain. But what if walking hurts too much? Enter PT. When looking at multiple high quality studies on knee arthritis, PT made a significant difference in pain and function if the PT program:
was individualized (versus a class)
happened 3 times a week
focused on aerobic fitness and quadriceps strength
Check out these 2 great exercises to increase quad strength:
Combo Wall Sit &
Quadricep Squat
Strengthening
Many people who love to run and walk give it up because of knee pain. In fact, there’s a widespread misconception that exercise w ears joints out. Such an ingrained belief can put a wrench in your plans; if you expect more pain from exercise, it’s likely to happen. It’s called the nocebo effect.
This misconception flies in the face of findings from well-controlled studies. You are not like a fan belt or a piston in your car. You are meant to use your joints and they will respond by getting stronger.
You might need to start with physical therapy. And then you might have to start with a short walk, or you may need to walk with poles, or even walk on our Anti-Gravity treadmill. Starting is the key. Don’t let pain, or fear of pain, limit your activity level. With the right treatment and the right guidance, you can be on the trails again.
**Arthritis & Care Research (“Daily Walking and the Risk of Incident Functional Limitation in Knee OA: an Observational Study” – June 12, 2014),
BALANCE CLASSES – BACK BY POPULAR DEMAND
A bad fall can ruin your day, or worse.
Improve your balance and confidence by
joining our balance class.
Classes meet on Wednesday and Friday at
1 p.m., for six weeks, starting February
3rd. Kristine Bellinger, PTA and certified
N Balance instructor is your very gifted
instructor.
The cost for the 12 classes is $199.00 and the
series is limited to 6 participants. Spots will go
fast. Please call 303.444.8707 to reserve your
spot today!
MAKE IT MEANINGFUL
“I define connection as the energy that exists between people when they feel seen, heard, and valued; when they can give and receive without judgment; and when they derive sustenance and strength from the relationship.” Brené Brown
Healthy relationships make us healthier. People who have satisfying connections (with humans and pets) are happier, and live longer, healthier lives.
During this holiday season, take time to foster your most meaningful relationships. Create opportunities to be with people who bring you joy. And try to do so without driving yourself crazy. IF your Christmas tree has to be perfect, every present wrapped just so, or the food for your Hanukah celebration impeccable, you might be missing the true benefits of the season. Relax, breathe deeply, and enjoy connecting with your friends and family.
At ALTA, we value the relationships we have with our wonderful
colleagues and with you, our clients.
Wishing you a healthy & happy New Year.
Cheers!
