A message from our Clinical Director, Jillian

Let’s talk about Arthritis…

Have you ever been told not to do certain activities because it causes arthritis? Or maybe a doctor or therapist told you your x-ray showed ‘bone on bone’ and you’d always have pain for the rest of your life, so you started spending even more time in your recliner? Or maybe you were told you’d never be able to kneel after a total knee replacement, so you haven’t even tried for years? On behalf of health care professionals everywhere, I want to apologize for all the UNHELPFUL & FEAR-INDUCING advice that you may have been given.

Now, let’s break through some of these myths and learn how to manage arthritis the right way!

Did you know that there are many different types of arthritis? From rheumatoid arthritis, psoriatic arthritis, gout, to osteoarthritis, and many more in between. Some types of arthritis can impact your entire body while others are more localized to specific joints. And while they may differ in cause & how they impact daily life, they do have some similarities. For instance, an acutely arthritic joint is often painful, swollen & stiff. Ultimately, inflammation plays a big role in arthritis, whether it is localized to one joint, or more systemic in nature, impacting your whole body.

The most common type of arthritis in older adults is Osteoarthritis (OA), which causes joint inflammation & degradation with joint space narrowing. The risk of developing OA increases with age; 25% of adults have been diagnosed with OA. Please note that Osteoporosis is NOT the same as Osteoarthritis but the two are often confused; osteoporosis is related to low bone density.

Fight back to reduce your risk and manage any current OA-related issues by:

Increasing physical activity: evidence has shown that increasing the muscle strength around the knee joint actually slows OA progression

Maintaining healthy weight: Excessive fat tissue elicits a low-grade inflammatory response throughout your body. For those who are overweight, a 5-10% reduction in body weight can reduce knee pain. And for every 5kg of weight you gain, you increase your likelihood of needing a total knee replacement.

Increasing daily movement: Decreasing your sedentary behavior throughout the day is key. See Adults 65+ – 24-Hour Movement Guidelines

Preventing & managing diabetes/metabolic syndrome: Type 2 diabetes is largely influenced by diet, exercise & body weight, so keeping those key areas in check can make a world of difference for your overall health, including OA.

Now, if you do have osteoarthritis and you’re finding it hard to manage or you don’t know where to start, we can help! The first line of treatment to help manage OA-related symptoms starts with exercise. There are many ways to modify specific exercises, so you get the most benefit while managing your symptoms. And know that a slight increase in pain during movement & exercise is normal & entirely safe.

If you are scheduled for an upcoming joint replacement surgery, getting as strong and fit as you can will help you immensely during your recovery post-surgery. Urban walking poles are another amazing tool that can make movement more manageable when you have OA. Check out Getting Started - Urban Poling .

When it comes to Osteoarthritis, the worse thing you can do is nothing. No matter where you’re at, progress is possible and movement is medicine!

Get an individualized Assessment & Treatment Plan with one of our amazing Therapists TODAY, so you can get moving in the right direction.

Our PhysioCare at Home team can help.

Call us today!

Find out how to hinge at your hips in the following video & always remember, Progress is Possible.

To Your Health,

Jillian

Physiotherapist & Clinical Director

Foundational Principle Highlight

Even if you've been diagnosed with a chronic disease, and have been impacted by pain & limited mobility, don’t give up! Progress is possible, no matter your age or situation, and we can help you experience it!

Progress is Possible!

Therapist’s Corner

The overwhelming response our Therapists want to pass on when it comes to Arthritis is: MOVEMENT IS MEDICINE!

MOTION IS LOTION - think of a rusty door hinge. If we don’t lubricate and move that door hinge, it will stiffen. The same is true with our joints.
Keep moving your body! Don’t focus on just the problem area; general exercise will increase blood flow & improve circulation, which helps lubricate joints.
It's important to respect pain levels and what your body is telling you to do. A lot of pain or pain that persists a long time should be avoided but you can work through a little bit of pain, especially if it's temporary.
If you use a mobility aid, make sure it is at the appropriate height where it can offset weight from your joints or try using walking poles.
Wear cushioned supportive shoes in and outdoors for shock absorption through your joints.
For help managing pain, alternate heat and cold throughout the day on the affected joints.
Sometimes you may also need pharmacological help. Talk to your Doctor or Pharmacist to determine what is best for you.

Client Success Story

Janet

Janet was nominated by her Physiotherapist, Mobina for her dedication to her physiotherapy sessions. “Janet has been consistently participating in her physiotherapy sessions. She is very motivated to manage her arthritis and is willing to do her exercises. She keeps moving irrespective of having a good or bad day.”

Consistency is Key

Congratulations Janet!

‘Tis the Season:

WELCOME SPRING! As the weather improves, check out Urban Poling - Premium Walking Poles For Health & Wellness and get outdoors. Or try some of our online exercise videos in your home. Check out the many free resources we have available like this Foundational Exercise video on how to get on & off the floor safely. Learn more & start your exercise journey today at youtube.com/@strongerathome!

Foundational Exercises for Older Adults

Nutrition Tip

Arthritis Society Canada emphasizes eating anti-inflammatory foods to help with arthritis and offers this knowledge along with 5 tips for affordable arthritis-friendly eating:

“Here are five simple tips to follow an anti-inflammatory diet without breaking the bank:

Shop in bulk — Buy anti-inflammatory staples like lentils, legumes, quinoa, oats, flaxseeds and nuts in bulk. “These non-perishable items often cost less when bought in larger quantities.” Freeze at least half of the nuts to avoid rancidity during long-term storage.
Buy frozen foods — Frozen fruits and vegetables are often more affordable than fresh and have the added benefit of a longer shelf life. According to Canada’s food guide, frozen fruits and veggies are also nutrient-rich because they are picked at peak ripeness and frozen quickly to preserve their nutrients and flavour. “Options like frozen spinach, kale, or mixed berries are perfect for smoothies and soups.” While these may be a great affordable option in many places, they might be more expensive in some remote areas.
Cook at home — Preparing meals from scratch allows you to control costs and ingredients, ensuring they're healthy and affordable. Creating a weekly meal plan and batch cooking with anti-inflammatory foods. “This should reduce food waste and help you stick to your budget, and as a bonus, it will save you time in the kitchen during the week!”
Focus on affordable proteins — Add affordable protein-rich foods - eggs and legumes like lentils, chickpeas and black beans to your meal plan. “If high-quality protein like salmon is outside your budget, look at canned options. Canned salmon and tuna are great affordable sources of Omega-3 rich protein.”
Keep it simple — Choose simple recipes with just five to ten ingredients, like these tasty, anti-inflammatory turkey burgers.”

Recipe of the Month

“This burger recipe is super flavourful, easy-to-make and nutritious. Turkey is a rich source of lean protein, which is important for muscle maintenance, growth and repair. The spices in this recipe, in particular turmeric, have anti-inflammatory properties that may help reduce symptoms of arthritis. Adding grated zucchini to these turkey burgers increases the nutrient content and provides moisture and texture. Make this recipe in the oven or grill for a quick burger that is sure to be a crowd pleaser.” - Arthritis Society Canada

Tasty, Anti-Inflammatory Turkey Burgers