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knee-xray

Advantage Sport Medicine x Osteoarthritis

Physiotherapy

GEORGE’S MARVELOUS MEDICINE (FOR OSTEOARTHRITIS)

Understanding Osteoarthritis:

 

If 8-year-old George Kranky could concoct magic medicine that made his grandmother and various farm animals grow tens of feet tall, surely, we can formulate an antidote for osteoarthritis. However, before we begin, it is important to understand what it is that we are trying to remedy. What is osteoarthritis?



If you get started on the content below, I’ll begin collecting the ingredients needed for our magic medicine. Now, where do we keep the wine, cheese and crackers?

 

Arthritis affects the joints in our body. The main symptoms include joint inflammation, joint pain, swelling, stiffness, reduced range of motion and a gradual decrease in function. To help others better understand the feeling of arthritis, it was described in a creaky joints blog post as such:

 

“Arthritis is this constant ache that’s always in the background, like static from a radio or TV that’s always on. It never goes away but sometimes it’s easier to ignore than others. When I’m having a rough day and I’m in a lot of pain it’s the worst1”

 

Osteoarthritis (OA) is the most common form of arthritis. It affects more than 10% of Canadians and approximately 50% of new cases occur in those over the age of 50, as a result, it is typically defined as an age-related disorder. 

 

The joints in our body are constantly undergoing a cycle of making new tissue and recycling old, OA is the consequence of an imbalance between this cycle of breakdown and repair. If left unmanaged, this imbalance will result in structural and functional changes to synovial joints. 

 

 

Imaging of Osteoarthritis in the knee (Hunter DJ (1999)4 Fig 1).

Imaging of Osteoarthritis in the knee (Hunter DJ (1999)4 Fig 1).

Image A: Image of a healthy knee. Notice the well-preserved joint space, contrast of the bone, healthy soft tissue (muscles), the absence of bone spurs, and bony outgrowths.

Image B: Imagine of a knee with osteoarthritis: Notice the narrowing of joint space, the presence of bony spurs along the joint and the presence of adipose (fat) in the atrophied muscles.

Rx: Magic Medicine x Osteoarthritis

 

Ingredient #1: Be mindful of the wording

 

The ultimate hyperbole of osteoarthritis is the saying bone-on-bone contact. This creates a sharp visual during movement and may create an aversive response to exercise. 

 

The term bone-on-bone is layman’s term for joint space narrowing as a result of cartilage loss (due to the imbalance between the breakdown and repair of joint tissue). 

 

In severe and very advanced cases of osteoarthritis, the joint space may narrow to the extent where no cartilage is left, and small areas of the bones may come in contact during certain ranges of movement. However, conservative management strategies can prevent progression to this stage of arthritis. 



Ingredient #2: Understanding Pain

 

My favourite topic: pain science.
A common misconception is that movement is damaging because it creates pain [insert image of bone-on-bone]. Are your alarm bells turning on yet? If so, take a deep belly breath and relax. Let’s talk pain, especially hurt versus harm.

Pain does not equal tissue damage. In fact, the extent of arthritis does not equate to the amount of pain felt. There are individuals with severe OA with no pain and others with moderate OA who experience pain. A knee with osteoarthritis is a knee that is sensitized. Slight pain (3-4/10) during exercise is normal, our body can respond and adapt as long as the stresses are tolerable.

A general rule of thumb to find your tolerable level of exercise is the 24-hour rule: There should be no big increase in pain (i.e. should not increase by more than 1-2 points/10), swelling, stiffening or worsening of morning stiffness within the next 24 hours following your exercise.


Ingredient #3: Movement 

 

There is no quick fix. The best exercise is the one you enjoy, and the recommended dosage depends on the 24-hour rule.  Movement, in general, is important whether it is strength training, tai chi, yoga, aquatic exercise, cycling or neuromuscular training. Do what you enjoy and follow the 24-hour rule. 

 

Exercise can strengthen muscles around the hip and knee, improve neuromuscular control, decreased excessive loading which will improve function and can slow the progression of arthritis.

 

The Role of Physiotherapy Management

 

The goal of OA is to be proactive instead of reactive. Physiotherapy can help prevent robust risk factors from coming into play such as obesity and joint injury. The role of physiotherapy is to guide patients to feel empowered in taking control of their own health. This can be done by movement retraining to avoid joint injury, neuromuscular and strength training, and education on topics such as pain science and joint health.

 

 

Recap:

  1. Osteoarthritis is a complex disorder. The medication for management is simple: redefine your pain, understand the pain and gradually add movement.
  2. The recommended dosage of magic medicine: Use the 24-hour rule – There should be no big increase in symptoms within 24 hours of your exercise session. 
  3. The best exercise is the one you enjoy including but not limited to strength training, tai chi, yoga, aquatic exercise, cycling or neuromuscular training.

 

Fun Fact: 

The GLA:D program is an evidence-based program for treatment, management and education of osteoarthritis symptoms. It is a 7-week education and exercise program for those with painful knees and hips. It is offered at Advantage Sport Medicine clinic by our very own Kacy Nishimura! For more information: contact our clinic at 780-460-9977 

 

** Warning/Disclaimer: Do not try to make George’s marvellous medicine at home as it could be dangerous. Instead, use the medicine and prescription we recommended. It is much safer and better supported by research and clinical experience.

 

References:

 

  1. Arden N, Nevitt MC. 2006. Osteoarthritis: Epidemiology. Best Pract Res Clin Rheumatol 20: 3– 25.
  2. Garstang SV, Stitik TP. Osteoarthritis: epidemiology, risk factors, and pathophysiology. Am J Phys Med  Rehabil 2006; 86(Suppl):S2-S11.
  3. Hunter DJ. Insights from Imaging on the Epidemiology and Pathophysiology of Osteoarthritis. Radiol Clin N  Am 2009. 47:539-551.
  4. Knoop J et al. Improvement in upper leg muscle strength underlies beneficial effects of exercise therapy in knee osteoarthritis: secondary analysis from a randomized controlled trial. Physiotherapy, 2015. 101:171-177.
  5. Shane Anderson A, Loeser RF. Why is osteoarthritis an age-related disease? Best Pract Res Clin Rheumatol. 2010;24:15–26.
  6. https://creakyjoints.org/support/what-arthritis-really-feels-like/
  7. https://www.albertahealthservices.ca/findhealth/Service.aspx?id=1073354&serviceAtFacilityID=1125673

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How many can you do?!
Remember to listen to your body when attempting the above.

Hey @advantagesportmedstalbert show us what you got! #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton

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It’s time to kick off the week and get moving. Put your hip mobility to the test with this week’s mobility challenge above.

Don’t forget to listen to your body when attempting the above. #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton

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Jul 1

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As we come to the end of Athletic Therapist Month, check out the video above to learn more about what athletic therapists do and how they can help you.

Looking to get back into sport? Call us to book in for to an athletic therapy appointment! ☎️ #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegAT #yegathletictherapy #athletictherapist #hypopressives

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Jun 30

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‼️In case you missed it ‼️

Welcome to pelvic floor 101, our live introduction to pelvic floor physiotherapy! Kimberly went live to talk the what, who, when, and hows of pelvic floor physiotherapy. She covers common symptoms and conditions that may benefit from working with a pelvic health PT, as well as, what to expect at an assessment.. and more!

Head to the link in our bio to learn more or to book your assessment today!

#yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton
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Jun 28

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💥 Instagram Live Q&A coming soon! 💥

Join Kimberly Dice, our pelvic health physiotherapist, on our instagram live Wednesday as she introduces you to pelvic floor physiotherapy and answers any questions you may have! 

Feeling curious about pelvic health physiotherapy but having some questions? 

Join us here on Wednesday, June 29th, at 730 pm to learn and ask more!  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton
#pevichealth #pelvicfloor #pelvicfloorphysicaltherapy #pelvicfloorexercises

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Jun 27

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Happy Monday!

Looking for a whole body stability and mobility challenge to get the week going?
Try our challenge above!

Objective: Try to keep you foot firmly planted on the wall throughout the entire movement! 

Remember to listen to your body when attempting the above! #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton

advantagesportmedyeg

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Jun 23

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💭 Feeling curious about pelvic health physiotherapy but having some questions? 
💭 What is pelvic health? 
💭 What symptoms can it help me address? 
💭 Is pelvic floor physiotherapy right for me? 
💭 Think pelvic floor physiotherapy may help a friend or family member?

Join Kimberly Dice, our pelvic health physiotherapist, right here on our instagram live next Wednesday as she introduces you to pelvic floor physiotherapy and answers any questions you may have! 

Join us here on Wednesday, June 29th, at 730 pm to learn and ask more!  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton
#pevichealth #pelvicfloor #pelvicfloorphysicaltherapy #pelvicfloorexercises

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Jun 22

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PELVIC HEALTH Q&A COMING SOON!

A lot of people suffer from pelvic health conditions and it is time to reduce the stigma. 

At Advantage Sport Medicine and Physio, we want to increase your self-esteem to be able to do social and physical activities that are meaningful to you!

Join Kimberly Dice, our pelvic health physiotherapist, right here on our instagram live next Wednesday, June 29 at 7:30pm as she introduces you to pelvic floor physiotherapy and answers any questions you may have! 

 #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton
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Jun 20

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Mobility Monday! 🏋️‍♂️🏋️‍♀️

Looking for a shoulder mobility challenge? 
Try our mobility challenge of the week! #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton

Don’t forget to listen to your body when attempting the above.

advantagesportmedyeg

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Jun 17

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❕NOW OFFERING PELVIC FLOOR PHYSIOTHERAPY❕

Did you know that Pelvic Floor Physiotherapy can help with:
▫️bladder and bowel leakage
▫️frequent restroom breaks 
▫️pain with intercourse
▫️pelvic prolapse 
▫️pre and post partum 

Call today to book your assessment!
📞 ASM South: 780-299-0174
📞 ASM North: 780-460-9977

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Jun 15

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Our TEAM, Your ADVANTAGE

They say it takes a team to build a village; or in this case, an athlete 👟 

Our team of physiotherapists, kinesiologists, and athletic therapists are high skilled in getting athletes   back to what they love and achieve their athletic goals.

Visit our team today at Advantage Sport Medicine to get back on track with doing the things you love

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Jun 13

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Mobility Monday has a new challenge for you!

Think you have what it takes? We challenge YOU to the mobility exercise above! 👟 

Swipe for an extra challenge and for some bloopers 🎬
❕Remember to listen to your body when attempting the above 

#yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton

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Jun 9

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✍️ NEW BLOG ALERT: 
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Low back pain is a common condition that affects a large portion of the population. Physiotherapy can play a large role in identifying the impairments that may be causing pain or that increase the likelihood of developing pain. 

At Advantage Sport Medicine, we can help you determine what the best course of action is for your condition!

See the LINK in our bio for the full blog post 🧑‍💻👩‍💻 #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #student

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Jun 6

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Mobility Monday!

Calling all Monday coffee drinkers! ☕️ 
We challenge YOU to the mobility exercise above.
Remember to listen to your body when attempting the above.
Swipe right for our bloopers and more attempts! 🎬  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton

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Jun 1

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Being able to differentiate between pain and muscle soreness is an important part of any strength training and the rehabilitation process! #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton

advantagesportmedyeg

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May 30

Open
Mobility Monday presents:
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While commonly used as a yoga position, downwards dog is an excellent way to actively improve thoracic extension!

Not as flexible as Finnegan? Swipe to see the human version of the exercise and our  modified version against the wall! #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton
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Mon-Thursday 7am-7pm

Friday: 7am–4pm

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Sunday: Closed

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Phone: (780) 460 9977

Fax: (780) 460 9978

Clinic Hours:

Monday-Thursday: 7am-7pm

Friday: 7am-4pm

Saturday: 8am-3pm

Sunday: Closed

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