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Everyone wakes up feeling some pain in their joints or muscles from time to time. But if you find yourself consistently waking up stiff and achy, it might be time for pain-relief work with a physical therapist. Aching or stiff joints may be a minor problem that is easily remedied; in other cases, your doctor may have diagnosed a condition or ailment that will benefit from physical therapy. We’ve worked with a wide range of patients who struggle with aches and pains, and we would be happy to work with you to help you enjoy a better quality of life as well!

Why Am I Stiff and Achy When I Wake Up?

Joint tissues become irritated throughout the day and by the evening, when your mind is tired, you might not even notice it. When you fall asleep and remain mostly immobile overnight, that allows the inflammation to grow thicker and irritate the joints even more. The result is that when you wake up in the morning, your joints are stiff and achy. After you start moving around, the inflammation becomes more liquid-like and the pain will lessen. One common remedy for this, which your physical therapist is likely to recommend, is that you stay properly hydrated throughout the day. Staying hydrated allows your body’s tissues to function at their normal pace, whereas dehydration slows down your chemical processes.

More Serious Medical Conditions

If your doctor has diagnosed you with a more serious medical condition that impacts your joints and tissues, physical therapy can probably help. Here are some of the most common ailments that can be relieved with the guidance of a physical therapist:

• Rheumatoid arthritis.
• Osteoarthritis.
• Lupus.
• Bursitis.
• Gout.
• Bone cancer.

All of these conditions can cause aching, stiffness and joint pain. A physical therapist will work with you to help you try to achieve a greater range of motion with affected limbs or joints, and to relieve the pain so you can enjoy a better quality of life.

Tips for Stiff and Aching Joints

Your physical therapy regimen will largely depend on your specific symptoms or diagnosis. However, there are a lot of common recommendations that work hand-in-hand with physical therapy. Here are some tips that your physical therapist will likely share with you on your journey to wellness.

• Get Good Sleep. Getting enough sleep at night creates a circular benefit with physical therapy exercises. When you get enough sleep, it increases your ability to effectively exercise. When you exercise regularly, it helps you to get better sleep. Better sleep habits and physical exercise are a powerful “one-two punch” for keeping aches and stiffness away.
• Use Better Posture. If your work requires you to sit at a desk for long hours, or if you stay sedentary for long periods every day, try to get up every half hour for some light stretches. Move around to keep your circulation going, which helps to relieve joint pain. Proper posture when sitting or standing will help your joints to function properly. When we use bad posture, it puts strain on areas of the body that weren’t meant to be stressed.
• Improve Your Diet. Be sure to consume lots of brightly colored fruits and vegetables. These healthy foods have more antioxidants and vitamins, which fight off the inflammation that can lead to joint pain. A better diet also helps you to get better sleep and helps your body receive more benefit from exercise.

Physical Therapy Exercises

You don’t have to be a bodybuilder or an Olympic-class athlete to work with a physical therapist. Most of the exercises and stretches that your therapist will recommend are simple to perform and don’t require any special equipment — and most of our patients are just regular people (not super athletes).

Contact ProCare PT today to schedule a consultation on how physical therapy can help you relieve those aches and pains!

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Arthritis is a joint disorder, which features inflammation, pain and stiffness. There is also often a loss in movement with arthritis, as the joints are too inflamed to move. When only a single joint is involved it’s known as monoarthritis. If two or three joints are involved it’s referred to as oligoarthritis. To date there are over 100 types of arthritis. Osteoarthritis occurs due to wear and tear of the cartilage and rheumatoid arthritis results from an overactive immune system. Arthritis is the most common chronic illness in the nation. Many people cannot work due to arthritis and have to go on disability. And it affects men, women and children. Arthritic pain can impede one’s mobility and quality of life. If you suffer from arthritic pain be sure to call ProCare PT to schedule an appointment with our physical therapist. Physical therapy for arthritic pain has been proven by research to be highly effective.

Diagnosing Arthritis and Getting Treatment

Your doctor will examine your joints for deformity and inflammation, look for signs of disease and review your history of symptoms. Blood tests, urine tests, x-rays or joint fluid tests may be ordered. Early diagnosis can prevent disability and irreversible damage. Exercise routines, medications, rest and physical therapy may be recommended. A physical therapist can provide properly guided exercise regimens. It’s important that you do the proper, safe exercises to avoid injury.

The Role of Physical Therapy for Arthritis

Physical therapy is all about engaging in physical activity and exercise. “Physical activity is essential to optimizing both physical and mental health and can play a vital role in the management of arthritis. Regular physical activity can keep the muscles around affected joints strong, decrease bone loss and may help control joint swelling and pain. Regular activity replenishes lubrication to the cartilage of the joint and reduces stiffness and pain. Exercise also helps to enhance energy and stamina by decreasing fatigue and improving sleep. Exercise can enhance weight loss and promote long-term weight management in those with arthritis who are overweight.”

Arthritis pain can be miserable and debilitating for those who suffer from it, and unfortunately, there is no cure for it. A physical therapist will custom tailor a therapeutic exercise program to help mobility and strength. A physical therapist will create a treatment program that addresses all areas of the body. For example, if you suffer from arthritis pain in the knee an exercise program will address the lower back, hip and ankle, in addition to the knee. That’s because all of these areas contribute to proper knee control and mechanics. Carrying objects, lifting and squatting may also be a part of the treatment plan.

Physical therapy also consists of manual therapy. It has been proven that joint and soft tissue mobilization help patients suffering from arthritis pain. Deep tissue massage, TENS, ice packs and heat therapy may also be part of the treatment plan by a physical therapist. All of these treatments are passive modalities that increase blood flow, reduce inflammation, reduce pain and enhance mobility. All around, physical therapy is an effective, noninvasive method for arthritis pain. Plus, you won’t have to rely on those pain meds, which can lead to addiction.

If you’re suffering from arthritis pain, be sure to schedule an appointment with one of our certified physical therapists. Our research-driven treatments will help you get fast pain relief. Get your life back on track with treatment from our physical therapists. Our physical therapy team is your partner in getting you well and committed to your success.

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If there’s one thing that you can count on a physical therapist introducing into every session, it’s stretching. Yes, building strength and endurance is important. But whether you’re an athlete, or someone coping with the aches and pains of aging, increasing your flexibility through stretching is crucial. Read on to learn more about some of the top benefits of stretching.

Range of Motion Improvement

How far your joints can move in all directions influences virtually every moment of the day. Arthritis or injury can hamper how far, and where, you can flex and extend your limbs and torso. From twisting your neck to see behind you when driving, to being able to move your knee freely, range of motion is crucial for both daily life and for fitness pursuits. Even if you’re fairly stiff now, doing more stretches each day will gradually reduce stiffness and increase flexibility.

Relief in Unexpected Places

When your calves start feeling a bit tight after a run, it’s obvious that more stretching is needed. But we sometimes forget the sheer interconnectedness of our bodies. If you’re experiencing lower back pain, for example, stretching your legs during physical therapy can be as important as stretching your back. In fact, your hips, upper thighs and your hamstrings can all play a big part in creating lower back pain relief. Likewise, improving your posture through stretching your torso can provide the kind of support you need to keep your spine from compressing, which helps you avoid shoulder and neck pain.

Enhanced Performance

If you’re an athlete, you know that the more conditioning your joints, ligaments and muscles get, the greater your advantage in your sport. Bodybuilders can recover from their reps more quickly by stretching tightened muscles as a cool-down. Golfers can get a longer reach by increasing range of motion through the hips and shoulders. Swimmers can keep their strokes even by perfecting their balance through physical therapy stretching moves. In fact, there are few competitive sports for which stretching doesn’t offer an advantage.

Injury Prevention

There’s a certain amount of debate in the sports world about the degree to which pre- or post-workout stretching protects you from injury. But few people deny those stretches can contribute to injury prevention. A tense, shortened muscle is often an injury waiting to happen because it doesn’t work at peak performance. When you stretch, you’re also increasing your range of motion, while improving your balance. All of these factors can prevent you from making the types of moves that lead to injury, whether it’s coming down too hard on one foot, or twisting your back further than you should to compensate for lack of shoulder range.

Improved Circulation

Stretching can reduce stress, but that isn’t the only reason it’s good for your heart and your musculoskeletal system. Tight muscles constrict available oxygen supply, essentially robbing themselves of the nutrients they need. Stretches help reverse the process. You’ll also get the benefit of increased blood flow to your joints and throughout the body. Your physical therapist knows that good circulation is key to every aspect of health, from sharp thinking to clear skin.

Of course, there are plenty of other ways that stretching can improve your life. Many people enter a Zen-like state as they stretch. Others get a sense of pride from being more limber. When you’re ready to add stretches to your daily routine, consider getting started through physical therapy. Our team can walk you through the best ways to tackle your situation. Static or dynamic stretching? Pre- or post-activity stretching? A physical therapist can help you learn the basics. Contact ProCare PT of Greenfield or New Berlin today to learn more.

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Headaches are the third most common pain complaint throughout the world. They are debilitating and can greatly impact a person’s quality of life.

Fortunately, relief is possible. By working with a trained physical therapist, you can experience immediate pain relief from stress-related headaches and other ailments that may be contributing to your suffering. In this guide, we’ll outline the different types of headaches and the causes for them, and explain how physical therapy can help with ProCare PT.

Types of Headaches

Pain of any sort that occurs in the head is called a headache. Many resolve on their own and don’t need intervention. However, severe headaches that recur frequently and interfere with quality of life often demand further evaluation. The challenge lies in identifying which type of headache you’re experiencing and then devising a treatment plan accordingly. Physical therapists are adept at diagnosing different types of headaches and can develop  pain relief strategies for stress-related headaches.

There are 10 common types of headaches:

• Stress (tension)
• Post-traumatic
• Cluster
• Hormone
• Caffeine
• Migraine or sinus
• Exertion
• Rebound
• Hypertension

What Are Stress-Related Headaches?

Tension headaches are the most common type of headache in adults and older teens. They often appear as a result of poor posture, increased stress, neck or jaw problems, fatigue, or arthritis, although it’s possible to experience them when feeling anxious, depressed or stressed. They occur when the neck and scalp muscles contract or become tense, and they can happen at any age.

Stress-related headaches generally start at the back of the head and progress to the top of the head and eyes. Sometimes, facial pain along the jaw and cheeks accompanies the headache. They have been compared to wearing a tight hat, having hair pulled or a squeezing of the head from the ears inward.

How Can a Physical Therapist Help?

Your physical therapist will conduct a thorough evaluation of your health history and a careful physical examination. He or She will ask you a series of questions to determine the type of headache you’re experiencing and determine the best route for pain relief.

During your first visit, you can expect to undergo some of the following:

• Tests of your muscle strength and sensation
• Questions regarding previous injuries to your neck, head, jaw and back
• Inquiries about the location and types of pain and other symptoms experienced
• Measurements regarding the range of motion of your shoulders, neck and other relevant parts of the body
• Manual therapy to ascertain the mobility of joints and muscles in your neck
• Examination of your posture while engaged in different activities

If your physical therapist determines that you’re dealing with stress-related headaches, you’ll work together to develop a plan for care to meet your physical health goals. If the evaluation determines a different type of headache, your physical therapist will likely refer you to a different type of health care professional.

Goals of Physical Therapy

While the end goal of physical therapy is pain relief, there are some important steps along the way that your physical therapist will help you address so that you can achieve a decrease in pain.

Some of These Include:

• Improvement of your posture. Your posture throughout the day greatly impacts your level of pain and likelihood of stress-related headaches. Your physical therapist will teach you methods of improving your posture for a greater quality of life.
• Improvement of neck movement. Using manual therapy, your physical therapist will stretch the muscles in the back of your neck to relieve pain and increase movement.
• Improvement of strength. You’ll learn exercises to help strengthen the muscles that control your upper back and neck so that your posture improves, and you’re able to endure standing and sitting for longer periods without discomfort.

Pain Relief Methods

While each treatment meets the needs of individuals, most physical therapists use methods that range from soft tissue mobilization, heat or ice compressions, muscular releases, cervical traction, body mobilization, stretching, strengthening, muscle energy techniques, and McKenzie-based diagnosis and therapy of the spine. With all treatment plans, you can expect to receive education that will supplement your in-office experience.

Persistent and life-altering headaches may not go away without physical therapy. To experience long-lasting pain relief and improve your quality of life, contact our Greenfield or New Berlin office today.

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Too many of us have an all-or-nothing attitude when it comes to staying fit. We’re too “slammed” at work for the gym, or our kids’ activities are keeping us in the car — and off the track — for long hours. Yet, , we recommend a few basic elements you can add to your daily life that truly add up to a more active lifestyle.

1. Take the Longest — or Hardest — Distance Between Two Points

Speed is usually the name of the game in your busy life. But does the time saved parking close to the store really add value? Make a game of parking at the far end of the lot, so that you have to push a cart or carry a bag a greater distance. When you’re at work, take the stairs — unless you really are running late for that meeting!

2. Pay for Your Lunch — in Footsteps

Skip the cafeteria in favor of a healthy eatery down the street if you’re working. Or walk outside for 20 minutes before you return to your brown-bag lunch. If you’re retired or working from home, walk to the corner grocer’s to gather the goods for lunch. Living out in the country or the suburbs? Pretend that your daily walk is the “fee” you have to pay in order to get into your kitchen and make that sandwich.

3. Consider a Standing Desk

How do standing desks help? It’s amazing how much healthier simply standing in place is, compared to sitting. For one thing, you burn more calories. You’ll also hunch less, meaning that neck and shoulder pain is eliminated. Standing also boosts fitness in significant ways by keeping blood sugar more steady after a meal, and by encouraging more movement overall.

4. Fool Yourself Into Running Errands

Using a smaller glass for water — or mug for green tea — means that you have to return to the water cooler or kitchen more often to fulfill your daily hydration goals. Likewise, you can make going down the hall to borrow a stapler a separate trip from hiking upstairs to ask someone in HR about your vacation schedule. If our Fitbits have taught us anything, it’s that a hundred extra steps here and there really do add up over the course of the day!

5. Use Fitness Benefits as an Incentive to Do Chores

Organizational experts know that 20 or 30 minutes of chores a day adds up to a cleaner, more organized space. You can certainly get a lot of toys into baskets during that time — not to mention mopping a floor or weeding the herb garden. So if you remember that these dreaded tasks also burn calories and build up your core, it may help you feel more like tackling them.

6. Keep Equipment Handy

Stash a yoga mat or 5-pound weights under your bed. Hang resistance bands on a hook in the kitchen. That way, you’ll be far more likely to do a few reps while watching TV or waiting for the pasta to boil!

7. Don’t Put Off Physical Therapy

The most obvious way physical therapy helps is by addressing the aches and pains that keep you from pursuing your active lifestyle. In addition, many physical therapy sessions are a workout in themselves, which helps you meet your weekly cardio and/or endurance goals. A physical therapist is also a great resource for giving you tips on tweaking your daily habits. He or She can go over what a normal day looks like for you and offer advice on how to make it a more active one. If chronic pain is an issue, your PT can show you specific moves that streamline the physical challenges.

Call our office today to see how physical therapy can help you live a pain-free and more

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Arthritis is a catch-all term used to describe more than 100 different kinds of joint pain and joint disease. While arthritis is commonly believed to be a condition that afflicts the elderly, the reality is that it can strike people in early middle age. In fact, elite male athletes are more likely to develop arthritis than the general public. Arthritis medications and pain medicines can cause some nasty side effects. So, if you’re looking for a natural treatment for arthritis, consider meeting with a physical therapist at our office to learn how you can kick the meds and reduce your arthritis symptoms.

What Is Arthritis?

Osteoarthritis: The most common type of arthritis is osteoarthritis. This is caused by a reduction in joint cartilage as it wears away through age or “wear and tear.” This causes bones to rub together, which leads to pain and swelling. Physical therapy can often help to reduce arthritis pain without medication, especially if the arthritis is mild to moderate.

Inflammatory Arthritis: In certain cases, the body’s immune system will attack joint tissues with intense inflammation. Rheumatoid arthritis is one example of this type of condition. Inflammatory arthritis often has a genetic cause, and doctors usually treat it aggressively with drugs. However, depending on the severity of symptoms, physical therapy may be recommended for treatment as well.

Metabolic Arthritis: The most common type of metabolic arthritis is gout, a condition caused by uric acid crystals building up in the joints of the extremities, especially the feet. It’s typically caused by reduced kidney function. Physical therapy can help gout patients restore range of motion in the affected area and even reduce the buildup of the acidic crystals that accumulate in the joints.

Arthritis in Athletes

According to a study published in the American Journal of Sports Medicine, about 30 percent of elite male athletes who engage in contact sports such as football will develop arthritis in the knees and hips. That’s compared to about 19 percent of the general public. The wear and tear on the joints that results from high-contact sports increases the likelihood of developing arthritis. Soccer and handball players were found to be twice as “at risk” of arthritis later in life, and hockey players are three times as likely to develop arthritis.

Arthritis Medications

Depending on the type of arthritis that a person has, doctors may prescribe NSAID pain relievers, corticosteroids, antirheumatic drugs or antibiotics. All of these carry a risk of side effects, and some can be extremely serious. NSAIDs can lead to an increased risk of blood clots, heart attack or stroke. Corticosteroids can contribute to cataracts, cause high blood sugar levels or even contribute to bone loss — which is terrible when you consider that the patient is already dealing with arthritis!

Physical Therapy for Arthritis

The goals when working with a physical therapist for arthritis treatment will include preserving a good range of motion, increasing strength to reduce stress on the joints, and other natural treatment options. Here are some of the benefits of working with our physical therapists:

• Your physical therapist will work with you to control your weight through exercise and diet. Controlling your weight helps to prevent added stress on weight-bearing joints.
• Posture work will help to reduce stress on your joints.
• Light exercises and stretching will help to increase range of motion in the affected areas.
• Your therapist will also recommend a schedule for rest and sleep to complement your exercises. This helps the body to heal and hopefully reduce arthritic inflammation and pain.

Every treatment regimen is different based on your body’s needs and your particular type of arthritis. The best way to get started on a med-free treatment through physical therapy is by calling and scheduling an appointment with one of our therapists.

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Each day, we depend heavily on our feet. However, most people take their feet for granted and don’t think too much about their ability to get them around comfortably regardless of the shoes they’re wearing.

However, once you start dealing with foot pain and other issues, your shoe can have a significant impact on your level of comfort. Identifying your foot condition is an important first step in getting the footwear that’s right for you. Supportive sandals or running shoes are frequent choices of many people with foot pain.

Causes of Foot Problems

Foot conditions come in a wide variety of forms, and general pain may affect all areas of the foot. These ailments can either be caused by normal exercise and movement or simply by wearing the wrong shoes.

While certain pains, like those in the ball of the foot, are more likely to be caused by the choice of footwear, others can be the result of more serious conditions. For example, plantar fasciitis, the most common cause of heel pain in adults, is often preceded by strenuous activity.

How to Address Common Foot Conditions

Once you’ve determined the location and the severity of your pain, you may want to consult a physical therapist or your doctor to help determine what is causing the pain. Doing so will help you pick the shoe that will be best for you and help reduce the stress on your feet.

For heel pain, you should rest your feet and stretch the affected areas. Finding a shoe with a well-cushioned sole and strong arch support can also be helpful in relieving excess pain. Heel spurs and other conditions can be improved using inserts made specifically for your feet. Furthermore, pain in the ball of the foot is often caused by wearing heels, and similar to heel pain, custom-made inserts can help reduce symptoms.

Bunions

Bunions are another common issue that many people face. They can cause severe pain, generally around the big toe. People with bunions should avoid high heels as well as tight-fitting shoes, as these can exacerbate the problem. Instead, look for flat, loose shoes that give your feet room to breathe and move.

Swollen Feet

People suffer from swollen feet and ankles for a wide array of reasons. Regardless, this built up fluid requires people dealing with swollen feet to pick shoes with sufficient room and ventilation, as heat can worsen the swelling.

Regardless of the specific foot condition you’re attempting to address, the first thing you should consider is how well your shoes fit. If they’re too tight or loose, especially around the affected areas, they could be contributing to or exacerbating your symptoms. Avoid exercise that is too strenuous or that puts unnecessary pressure on your feet over a long period of time, as the tissue needs ample time to rest.

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Lower back pain is the nemesis of many. That familiar ache can limit time spent working, relaxing, and enjoying life. It can lead to irritability and a whole host of other health problems. And, yet, it’s surprisingly common.

The World Health Organization estimates that in the United States, 149 million days of work are lost due to low back pain. Back pain is the leading cause of inactivity and loss of work, and it appears in 60 to 70 percent of people in industrialized nations.

If you’re experiencing this type of pain, you know how important it is to find relief. Fortunately, physical therapy can guide you toward a pain-free life. Here are some ways that a physical therapist can help, and a few reasons to call our office today.

What is physical therapy?

Physical therapy includes treatments that focus on the management of disabilities and injuries. It helps to alleviate lower back pain, encourage healing, and bring about restored function and movement. It is performed by a trained physical therapist who is knowledgeable in evaluation and conservative management, including rehabilitation of orthopedic, neurologic, and cardiovascular conditions.

There are two components to most physical therapy programs: passive physical therapy to reduce the patient’s pain so that it becomes more manageable, and active exercises that the patient can engage in independently.

Passive Physical Therapy

When you’re suffering from lower back pain, it can be debilitating. Oftentimes, back pain prevents individuals from being as active as they would like. Because of this, it’s the physical therapist’s goal to reduce your pain and get you back to the activities you love to do. Our physical therapists may use the following passive tools to help relieve pain.

• Electrical stimulation, such as TENS Units
• Heat/ice packs
• Ultrasound
• Iontophoresis
• Graston technique
• Dry needling
• Manual therapies
• Massage
• Kinesio tape
• Aquatic therapy

We use some of these methods, such as hot/cold packs and massage therapy, to improve blood flow to the affected area, thereby reducing pain and swelling. We also utilize electrical stimulation therapy, which is a painless treatment that delivers tiny electrical waves through your nervous system to relieve pain, reduce muscle spasms, and encourage your body to produce pain-relieving hormones. Some of our clients are best suited for aquatic therapy. This involves performing low-intensity movements in water, which relieves pressure on muscles while allowing you to move your joints without discomfort.

Active Physical Therapy

Active physical therapy treatments are exercises performed by the patient and are often used in the later stages of physical therapy — once the lower back pain has subsided enough so that the patient can perform them without excessive discomfort. There are many different types of exercises that a physical therapist may recommend, including stretching, stability training, and strength training. Some of these will help you with your flexibility and range of motion, while others help build the muscles around the painful area to provide those parts of the body with support.

What to Expect During Your Visits

When you first visit our clinic, your therapist will ask you several questions about your health history, and about your lower back pain specifically. Having this information will help your therapist provide you with the best treatment plan possible so that you see long-lasting results as quickly as possible.

Your physical therapist will also provide a thorough examination. Depending on your symptoms, your physical therapist may assess your strength, flexibility, coordination, balance, and posture. This may include using his or her hands to palpate your back and surrounding area, as well as a visual examination of your mobility.

You will also be given exercises to perform at home so that you can minimize your pain, avoid re-injury, lessen strain, and speed up your recovery time. Your treatment does not end when you walk out of our door, you need to be dedicated to your home exercise program if you want to get better. Your physical therapist may recommend special equipment and will undoubtedly spend a great deal of time educating you about your source of pain and pain management strategies. Our physical therapists focus on manual therapy, meaning instead of relying on a machine to get you better, they take a hands-on approach to your treatment to deliver you immediate relief.

When you’re ready to alleviate or eliminate your pain, call our office to see how physical therapy can help you live a pain-free life.

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Internal inflammation can cause great damage to your health. In fact, you may already be seeing a physical therapist for inflammation-related health issues, such as arthritis. Whether you have a specific diagnosis or generalized pain in your back and joints, seeing a physical therapist can help. If you see a physical therapist, then they may even suggest an anti-inflammatory diet for additional pain relief.

What to Avoid

One of the quickest way to reverse nutrition-based inflammation is to stop eating the foods most associated with it. Unfortunately, for many people, these foods tend to be convenience items. With that being said, you may need to readjust how you think about preparing meals and snacks in your quest for pain relief.

There are few surprises in the types of foods that make inflammation worse. You probably already know that many foods that cause inflammation are also bad for your heart and your waistline. So whether your guilty pleasures are savory or sweet, begin to ease them out of your meal plans.

Packaged meals and junk food snacks are often full of trans fat, sugar and preservatives. In addition, it is best to avoid fatty and fried foods, red meat, pastries and donuts, white breads, white rice and semolina pasta. If you’re at all sensitive to inflammatory foods, these are among the worst when it comes to bringing on painful flare-ups.

How to Replace Inflammatory Foods

Many “bad guys” in the food world have easy alternatives. Substitute white bread with whole-grain bread, white rice with brown rice, and semolina pasta with wheat or garbanzo pasta. Instead of eating red meat every day, incorporate more fish, chicken and veggie patties into your diet. 

Preparation is also an important component of an anti-inflammatory diet. Avoid frying foods or ordering fried foods when eating out. You can eat the same ingredients, just grill, roast, or steam them instead. Rather than topping main courses and side dishes with creamy sauces and dressings, choose healthier alternatives. Topping options for various salads, side dishes and main courses include vinaigrettes, Greek yogurt, salsa, fruit, lemon juice and olive oil.

Anti-Inflammatory All-Stars

Along with healthy substitutions of inflammatory foods, look for nutritional choices you can make that directly address internal swelling, Make sure to add these to your meal plans each week, and assess whether your health issues seem to ease in response.

Certain anti-inflammatory herbs, spices and supplements may provide some pain relief. Multivitamins and fish oil pills are among the supplements noted for their anti-inflammatory properties. Good herbal supplement choices include boswellia, green tea, cat’s claw and devil’s claw. Turmeric and ginger are great seasonings to cook with and green tea makes an excellent anti-inflammatory beverage.

The rainbow of fruits and vegetables that you’ve heard of for heart health and boosted immunity may also fight inflammation. The more color on your dinner plate the better! Colorful fruits like berries and mangos, vegetables that range from dark green (kale and spinach) to orange (carrots and sweet potatoes) to red/purple (beets and tomatoes) to yellow, (sweet peppers and corn) are also great choices.

Along with fish oil pills for Omega-3 inflammation protection, adding more actual fish to your diet is a good idea. Salmon, herring, sardines, trout, mackerel and tuna all may provide some pain relief when inflammation is the culprit.

Long-term pain relief can rarely be achieved with diet alone. As important as nutrition is, it’s also crucial to consult your doctor about other ways to gain flexibility and reduce pain. Physical therapy may help increase your flexibility, decrease your pain, and best of all, work with your dietary changes. Together, these changes address the inflammation that’s causing stiffness and discomfort. Call us today to learn more about how physical therapy and nutritional coaching can make a difference in your inflammation. 

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