Canyon Sports Therapy. Strengthening Your Rotator Cuff

Canyon Sports Therapy. Strengthening Your Rotator Cuff

Wellness Expert Newsletter

• Rotator Cuff Strengthening’s Affect on Shoulder, Elbow, & Wrist Pain

• Exercise Essentials • Patient Results • Healthy Recipe

Pain Relief, NOW!

Rotator Cuff Strengthening’s Affect on Shoulder, Elbow & Wrist Pain

Many shoulder injuries result from tasks requiring heavy lifting or repetitive reaching motions. Along with manual labor jobs, work around the house such as cleaning gutters or hanging up wet clothes are common culprits. In addition, athletic pursuits like weightlifting, swimming, and tennis can unfortunately lead to shoulder injuries. Along with these activities, passive movements can also be a problem. If you have continuous poor posture, the improper positioning of your shoulders, can make you extra vulnerable to scapula (shoulder blade) and rotator cuff injuries. (continued inside)

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Pain Relief, Now! Rotator Cuff Strength

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Know the Warning Signs All of us experience occasional aches and pains from doing too much, which does not necessarily mean a chronic problem is emerging. However, when those pains don’t go away, or when the uncomfortable feelings have certain characteristics, it’s important not to ignore them, and seek help. If you keep experiencing shoulder clicking or “popping,” for example, it may indicate a more serious problem in the shoulder area. Sharp pain should also be checked out with your physical therapist, as this means the shoulder joint is not moving in good alignment. There are also more easily-ignored symptoms, like a dull pain that runs along the side of your arm, or sudden arm weakness whenever you try to carry something or reach for an object. These symptoms, you should definitely not ignore. If you are experiencing shoulder, elbow or wrist pain and need relief now, contact the professional therapists at Canyon Sports Therapy for a chance at a pain free and active life! Use It Or Lose It You can certainly ease problems associated with shoulder injury through medical attention and physical therapy. However, protecting your shoulders in the first place is always the best strategy. Make sure your posture is the best it can be at all times, whether it’s while you’re relaxing in your favorite chair, standing in line, hitting the gym, or working long hours at your desk. Think “up and back,” because letting the weight of your head and trunk rest forward puts pressure in all the wrong places, including your shoulders. Positioning yourself before sleep is also crucial;

ning’s Affect on Shoulder, Elbow & Wrist Pain

resting on your favorite side when the weight is on your shoulder can definitely create shoulder impingement over time. Avoid any positions where your arm is over your head while sleeping. You’ll additionally reduce wear and tear on your shoulders by being more mindful of how you use them. Does your job or sport absolutely require repetitive lifting, reaching or swinging? If so, it’s helpful to get coaching from a physical therapist—or even an actual coach—about how to reduce the strain on your shoulders by shifting your positioning and using correct technique. Along with placing your body more efficiently to perform tasks, it’s also helpful to strengthen your shoulder muscles for light but frequent daily chores as well as strenuous, repetitive motions. Try to do a combination of some basic exercises a few times a week, in order to strengthen a range of muscles, including those in your rotator cuff region. Doing wall push-ups—essentially a standing push-up in which you “lift off” from the wall rather than the floor—is one classic option. Secondly, consider buying resistance bands, which are inexpensive and portable. Attach them to a doorknob and pull them toward you, holding for a few seconds with each repetition. Do these reps in groups of five, two or three times a day. Lastly, don’t forget that classic “chair push-ups,” in which your arms do the work of lifting off the chair, are great for toning shoulder muscles. If you have questions about an aching shoulder or wondering if you are setting yourself up for injury, give us a call 801-944-1209 to speak with one of our physical therapists today. Your shoulders will be happy you did! Sources: http://orthoinfo.aaos.org/topic.cfm?topic=a00327 http://www.moveforwardpt.com/symptomsconditionsdetail.aspx?cid=95bd746b-b25f-46f5-8373-fb56c9f6b46a

OUR MISSION “To restore physical ability and bring out your inner athlete.”

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Patient Results

“Canyon Sports brought me back to complete movement and strength recovery.” “I was initially treated at Canyon Sports 4.5 years ago concerning my right rotator cuff complete tear. Recovery took a while but the results from the recovery were excellent. The shoulder seems stronger with more motion than ever before. Three years ago, I was treated for tendonitis in both forearms and my doctor indicated he was hesitant to say that complete recovery was possible. After therapy at Canyon Sports, I did experience complete recovery. At the same time as my tendonitis, I had an elbow problem with movement from scar tissue. After “clean out” surgery, Canyon Sports brought me back to complete movement and strength recovery. Since mid-2018, I’ve had left rotator cuff problems. Initial physical therapy did not improve my condition, but it was found by my doctor that there was a complete tendon tear along with a bicep tendon tear. After surgery, Canyon Sports Therapy has brought back my motion and strength significantly sooner than my doctor anticipated. Throughout all of my physical therapy, all of the Canyon Sports personnel have been friendly, thoughtful, and professional. My physical therapist, Danny, is super knowledgeable, competent, and reliable. Someone you can truly trust. Even considering the stretches that tested my pain tolerance, I will miss coming to my physical therapy sessions. Great Job!” - N.H.

Exercise Essentials Try this simple exercise to keep you moving...

Wand Shoulder Flexion: Increases Range of Motion Lying on your back and holding a wand, palms face down on both sides, gently raise the wand towards overhead in a gentle motion. Hold for 3 seconds and slowly lower wand to starting position. Repeat 5 times.

Exercises copyright of

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Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Healthy Recipe: Greek Turkey Burgers

INGREDIENTS • 1 cup frozen chopped spinach, thawed • 1 lb 93% lean ground turkey • ½ cup crumbled feta cheese • ½ tsp garlic powder • ½ tsp dried oregano • ¼ tsp salt • ¼ tsp ground pepper • 4 small hamburger buns, preferably whole-wheat • 4 tbsp tzatziki • 12 slices cucumber • 8 thick rings red onion (about ¼-inch)

INSTRUCTIONS Preheat grill to medium-high. Squeeze excess moisture from spinach. Combine the spinach with turkey, feta, garlic powder, oregano, salt and pepper in a medium bowl; mix well. Form into four 4-inch patties. Oil the grill rack. Grill the patties until cooked through and no longer pink in the center, 4 to 6 minutes per side (an instant-read thermometer inserted in the center should register 165°F). Assemble the burgers on the buns, topping each with 1 tablespoon tzatziki, 3 cucumber slices and 2 onion rings.

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