Why Arthritis Occurs &

What You Can Do About It

Arthritis, a term encompassing a range of joint-related disorders, affects millions worldwide. While the exact causes of arthritis are multifactorial and complex, recent research has shed light on a lesser-known factor: uncontrolled excessive joint motion. This phenomenon, often overlooked, can play a pivotal role in the development and progression of arthritis over time. In this article, we delve into the intricacies of arthritis and explore how prolonged periods of uncontrolled excessive joint motion can contribute to its onset.

Understanding Arthritis

Arthritis is not a single disease, but a term that refers to the inflammation of one or more joints, leading to pain, stiffness, and reduced mobility. The most common types of arthritis include osteoarthritis and rheumatoid arthritis, which have distinct underlying causes. The gradual breakdown of joint cartilage characterizes osteoarthritis, while rheumatoid arthritis is an autoimmune disorder that causes the immune system to mistakenly attack the synovium, the lining of the membranes that surround the joints.

Uncontrolled Excessive Joint Motion: A Hidden Factor

Traditionally, the development of arthritis

has been attributed to factors such as genetics, age, obesity, and joint injuries. However, a growing body of research suggests that uncontrolled excessive joint motion could also be a significant contributor. Imagine a scenario where certain joints are subjected to continuous, unregulated motion for years. This occurs when joints move beyond their normal range of motion without the necessary muscular control to support and stabilize the movement.

Mechanisms at Play

Uncontrolled excessive joint motion sets the stage for the gradual erosion of joint health. When joints are subjected to repetitive and exaggerated movement, it can increase mechanical stress on the surrounding structures. Over time, this stress can damage the cartilage, which cushions between bones and facilitates smooth movement. As the cartilage wears away, bones can start rubbing against each other, causing pain, inflammation, and further degradation of the joint.

Additionally, uncontrolled excessive joint motion can strain ligaments, tendons, and muscles. These soft tissues are crucial for stabilizing joints and controlling their movements. When these structures are continually strained due to uncontrolled motion, they become weakened and less

effective at supporting the joint. This can create a vicious cycle of instability and vulnerability to injury.

Chronic Inflammation and Arthritis

Inflammation is a hallmark of arthritis, and uncontrolled excessive joint motion can contribute to this inflammatory response. When joints are subjected to abnormal stresses, the body’s natural response is to initiate an inflammatory process to repair potential damage. However, if this process becomes chronic due to persistent uncontrolled motion, it can lead to an overactive immune response that contributes to joint inflammation seen in arthritis.

Prevention and Management

Recognizing the role of uncontrolled excessive joint motion in arthritis development opens the door to new preventive strategies and management approaches. Engaging in targeted exercises to improve joint stability, balance, and control can help counteract the negative effects of unregulated motion. Physical therapy programs designed to enhance muscular strength and coordination around vulnerable joints could potentially reduce the risk of arthritis.

Furthermore, individuals at risk of arthritis or those already diagnosed with it can benefit from lifestyle modifications. Maintaining a healthy weight, adopting joint-friendly exercise routines, and employing ergonomic practices can collectively alleviate the strain on joints and reduce the chances of uncontrolled excessive joint motion.

Why Seeing a Physical Therapist at Back in Motion Can Make a Difference

When it comes to addressing the intricate relationship between uncontrolled excessive joint motion and arthritis, seeking guidance from experienced healthcare professionals is crucial. This is where the expertise of physical therapists at Back in Motion comes into play. Back in Motion is dedicated to helping individuals prevent and manage joint-related issues, offering specialized programs designed to enhance joint stability, improve muscular control, and promote overall joint health.

The skilled physical therapists at Back in Motion understand the nuances of joint mechanics and the impact of uncontrolled motion on joint health. Through personalized assessments, they can identify areas of weakness, instability, and compensatory movements that might contribute to unregulated joint motion. With this information, they can tailor comprehensive treatment plans that include targeted exercises, manual therapies, and education on proper movement mechanics.

While genetics, aging, and other factors undoubtedly contribute to arthritis, uncontrolled excessive joint motion emerges as an intriguing and previously underexplored aspect of its development. As research continues to advance our understanding of this phenomenon, healthcare professionals and individuals alike can better appreciate the importance of joint stability and controlled motion in maintaining optimal joint health. By addressing this hidden contributor, we can potentially pave the way for more effective prevention and management strategies for arthritis.

A Personal Note From Dr. Scott

Over the past month, I’ve been reflecting on my well-being and the approach I take to nurture my body. In my exploration, I’ve shifted away from conventional medical methods. While I appreciate mainstream medicine’s intentions, I’ve started questioning whether the information we receive truly aligns with our well-being, especially considering our country’s health challenges.

Despite advanced medical care, our nation struggles with high obesity and illness rates – a puzzling contradiction. Sedentary lifestyles, stress, and processed food consumption contribute to this cycle. The prevailing idea that a pill can solve any ailment simplifies the complex nature of health. We advocate for a more profound approach, prioritizing lasting well-being.

In my experience spanning over 8 years, I’ve observed that practicing fundamentals, like focusing on diet, lifestyle, and stress reduction, leads to better outcomes. This belief drives my conviction to consume whole, natural foods that support our body’s inherent vitality.

To our readers, this isn’t meant as a critique but rather as a perspective rooted in a desire for authentic health. I’ve witnessed firsthand that those who embrace movement, real food, joy, and meaningful connections tend to heal faster. This notion doesn’t aim to belittle mainstream medicine; it’s about seeking a holistic path to well-being.

In essence, these thoughts underscore the shift towards prioritizing foundational wellness and my aspiration for an authentic approach to health that harmonizes with our natural essence. I look forward to sharing more insights in the journey ahead and would encourage you to get back to the basics of health.

Dedicated to Your Success,
Dr. Scott Gray

Winston’s Healthy Recipe

Crispy Ricotta-Kale Tacos



  • 1 pound fresh tomatillos, husks removed
  • 1 unpeeled garlic clove
  • 1 1/4 teaspoons kosher salt
  • 1/3 cup chopped salted roasted pistachios
  • 2 tablespoons fresh lime juice
  • 1 small serrano chile, finely chopped (about 1 tablespoon)
  • 1 tablespoon thinly sliced scallion



  • 1 tablespoon olive oil
  • 2 cups packed thinly sliced kale
  • 1 teaspoon plus a pinch of kosher salt, divided
  • 1/2 teaspoon plus a pinch of freshly ground black pepper, divided
  • 8 (6- to 8-inch) corn tortillas
  • 1 (15-ounce) container requesón or whole-milk ricotta cheese, drained in a colander 15 minutes
  • 1/3 cup canola oil


Make the salsa

Preheat broiler to high with oven rack in upper third of oven. Place tomatillos and garlic in a 10-inch cast-iron skillet. Broil in preheated oven on upper rack, turning often, until evenly charred and tomatillos begin to release some of their liquid, about 10 minutes. Remove from skillet, and set aside. When garlic is cool enough to handle, remove and discard peel. Place tomatillos, garlic, and salt in a molcajete or mortar and pestle; mash until pulpy in texture. (To use a blender, pulse until roughly chopped, about 3 times, keeping some of the texture.) Transfer tomatillo mixture to a bowl, and stir in pistachios, lime juice, chile, and scallion.

Make the tacos

Heat olive oil in a clean 10-inch cast-iron skillet over medium. Add kale, a pinch of salt, and a pinch of pepper. Cook, stirring often, until kale is slightly wilted, about 4 minutes. Transfer to a medium bowl, and set aside to let cool slightly. Wipe out skillet.

Working with 1 tortilla at a time, place tortilla in skillet. Cook over medium until pliable, about 15 seconds per side. Wrap warmed tortillas in a clean kitchen towel, and set aside. Add drained requesón, remaining 1 teaspoon salt, and remaining 1/2 teaspoon black pepper to kale; stir until combined. Spoon about 1/4 cup cheese filling down center of each tortilla; fold in half.

Add canola oil to skillet, and heat over medium-high until oil is shimmering but not smoking. Add a few tacos at a time, and fry until golden and lightly crisp, 20 to 30 seconds per side. (You’re not deep frying until jaggedly crispy; you’re only pan-frying for a little texture.) Drain tacos on a baking sheet lined with paper towels. Serve immediately with salsa.

“Recipe: Crispy Ricotta Kale Tacos.” Food & Wine. Retrieved from https://www.foodandwine.com/recipes/crispy-ricotta-kale-tacos

Staff Spotlight: Dr. Dan Lyons

We are delighted to share the news of Dr. Dan Lyon’s promotion to Clinical Director at our Fort Myers office. Our excitement and pride for Dr. Dan’s achievement knows no bounds. His remarkable expertise as a physical therapist and his valuable skill set make him a standout professional. He will continue to champion the Back in Motion approach to patient care and uphold our core values.

Simultaneously, it is with a tinge of sadness that we bid farewell to Dr. James from Back in Motion. Dr. James has been an integral part of our practice almost from its inception, and we eagerly anticipate the bright future that lies ahead for him. As he embarks on new endeavors, he will be transitioning his duties and responsibilities to Dr. Dan.

To James, our best wishes accompany you on your journey. While our paths diverge for now, we hold hope that you will find your way back to Florida and perhaps even reunite with the Back in Motion family.

Fitness Corner

7 Reasons to Use Zone 2 Cardio

In cardiovascular training, a zone is often overlooked but holds immense potential for enhancing fitness, improving endurance, and boosting overall health. This often-forgotten territory is known as Zone 2 cardio, a training intensity that has gained attention for its remarkable benefits. This article will explore what Zone 2 cardio entails and its advantages for individuals looking to optimize their cardiovascular fitness.

Understanding Zone 2 Cardio

Zone 2 cardio, also called aerobic base training, lies in the middle of the heart rate zones—below the threshold of intense effort yet higher than a casual stroll. This zone typically ranges from 60% to 70% of your maximum heart rate. Unlike high-intensity interval training or strenuous anaerobic exercises, Zone 2 workouts are characterized by steady, sustainable efforts that allow you to maintain conversation without gasping for breath.

Benefits of Zone 2 Cardio

1. Enhanced Aerobic Capacity: Engaging in Zone 2 cardio improves your body’s ability to efficiently utilize oxygen, making it an ideal way to boost your aerobic capacity. This means your heart and lungs become more adept at supplying oxygen to working muscles, translating to increased endurance during longer workouts.

2. Fat Adaptation: Zone 2 cardio encourages your body to rely on fat as a primary fuel source. This is particularly beneficial for those who shed excess body fat, as it promotes fat oxidation and helps spare glycogen stores for higher-intensity efforts.

3. Improved Recovery: These moderate-intensity workouts aid in recovery between intense training sessions. Zone 2 cardio promotes blood flow to muscles, aiding in removing metabolic waste and reducing muscle soreness.

4. Sustainable Training: One of the most significant advantages of Zone 2 cardio is that it can be sustained longer than high-intensity workouts. This longevity allows for consistent training without the risk of burnout or overtraining.

5. Heart Health: Regular training in Zone 2 improves cardiac efficiency, strengthening the heart muscle and enhancing its ability to pump blood effectively. This, in turn, lowers the risk of cardiovascular diseases.

6. Mental Resilience: Zone 2 workouts are an opportunity to develop mental resilience. Maintaining a steady effort over extended periods can enhance your mental stamina, which is essential for endurance events and challenges.

7. Reduced Stress: Engaging in Zone 2 cardio triggers the release of endorphins, natural mood enhancers that help reduce stress and improve overall emotional well-being.

8. Injury Prevention: These lower-intensity workouts provide a valuable opportunity to engage in movement without subjecting your joints to the stress associated with high-impact activities. This can aid in injury prevention and joint health.

Incorporating Zone 2 Cardio into Your Routine

Consider integrating it into your training regimen to reap the benefits of Zone 2 cardio. Begin by identifying your target heart rate range using tools such as heart rate monitors or wearable fitness trackers. Choose activities you enjoy—such as cycling, jogging, swimming, or brisk walking—and aim for sessions lasting at least 30 minutes to an hour.

What’s New on the Putting Green?

Mastering the Mental Game of Golf

Golf is a unique sport that demands physical skill and mental prowess. How you approach each shot, manage your emotions, and handle pressure can significantly impact your performance on the course. Let’s explore some key insights into mastering the mental game of golf:

1. Mindset Matters: Golf is as much a mental challenge as a physical one. A positive and focused mindset can make all the difference in your performance. Train your mind to stay present on each shot, avoiding distractions and previous mistakes.

2. Embrace the Process: Instead of fixating on the outcome of each shot, focus on the process and your execution. Trust your preparation and practice, and let go of the need for perfection. Remember, every shot is an opportunity to learn and improve.

3. Manage Emotions: Golf can be an emotional roller coaster, with highs and lows on every hole. Learning to manage your emotions is crucial. Stay composed after a bad shot and avoid letting frustration affect your subsequent shots. Similarly, don’t get carried away by an exceptional shot; stay grounded and maintain your rhythm.

4. Visualization: Many successful golfers utilize visualization techniques. Before each shot, close your eyes and visualize the perfect swing and trajectory. This mental rehearsal can help improve your actual execution.

5. Pre-Shot Routine: Develop a consistent pre-shot routine that helps calm your nerves and get you in the right frame of mind. Whether it’s a deep breath, a specific ritual, or a positive affirmation, this routine can help create a sense of familiarity and confidence.

6. Stay Adaptable: Golf is a game of adjustments. Conditions can change, and not every shot will go as planned. Embrace adaptability and be willing to adjust your strategy based on the circumstances.

7. Learn from Setbacks: Every golfer faces setbacks and challenging rounds. Instead of dwelling on failures, view them as learning opportunities. Analyze what went wrong and identify areas for improvement. This growth mindset will lead to long-term progress.

8. Practice Patience: Golf is a sport that rewards patience. Don’t rush your shots; take the time to set up properly and execute your swing. Similarly, be patient with your progress—improvement takes time.

Remember, the mental game of golf is a skill that can be honed just like your swing technique. By integrating mental strategies into your practice routine and on-course play, you’ll develop a competitive edge that sets you apart.

The Athlete’s Edge

Hydration and Performance: Unlocking Your Athletic Potential

Imagine your body as a well-tuned machine and hydration as the fuel that keeps it running smoothly. When you’re engaged in sports and physical activity, your body sweats to cool down, losing essential fluids. This is where proper hydration steps in, acting as a performance-enhancing elixir that can make or break your game.

The Impact on Performance

Staying optimally hydrated isn’t just about preventing thirst—it’s about maintaining peak performance. Even slight dehydration can lead to decreased endurance, reduced strength, impaired coordination, and diminished mental focus. Your body’s ability to regulate temperature also takes a hit, potentially increasing the risk of heat-related issues.

The Athlete’s Hydration Strategy

So, what’s the game plan for staying well-hydrated? It starts long before you step onto the field. Adequate hydration is an ongoing commitment involving pre-game preparation and in-game vigilance.

  • Pre-Game: Hydrate well in advance of your activity. Aim to start your day with a glass of water and continue sipping throughout the day. Opt for water-rich foods like fruits and vegetables to bolster your hydration levels.
  • During the Game: Pay attention to your body’s signals as you exert yourself. Thirst indicates that you’re already somewhat dehydrated, so don’t rely solely on thirst to prompt you to drink. Take regular water breaks to consume small amounts at a time to avoid overwhelming your stomach.
  • Post-Game: Your hydration efforts shouldn’t stop after the final whistle blows. Rehydrate with water or a sports drink that replenishes fluids and vital electrolytes lost through sweat.

Hydration Tips for Success

  • Know Your Needs: Your hydration needs are as unique as your fingerprints. Factors like your sport, activity intensity, body weight, and the weather all play a role. Pay attention to your body’s cues and adjust accordingly.
  • Monitor Urine Color: An easy way to gauge your hydration status is by checking your urine color. Pale yellow is a good sign, while dark yellow or amber indicates dehydration.
  • Electrolyte Balance: During intense activities lasting more than an hour, consider a sports drink that contains electrolytes to replace those lost through sweat. Electrolytes help maintain fluid balance and aid in muscle function.
  • Avoid Overhydration: While dehydration is a concern, overhydration can also be problematic. Drinking excessive amounts of water without accounting for electrolyte losses can lead to an imbalance known as hyponatremia.

Hydration is your secret weapon when it comes to excelling in your sport. Proper fluid intake isn’t just about staying comfortable—it’s the key to unlocking your full athletic potential. So, whether you’re on the track, the court, or the field, keep that water bottle close and remember: a well-hydrated athlete is a winning athlete.