Lonoke PT. Protecting Your Shoulders From Injury

Lonoke PT. Protecting Your Shoulders From Injury

Health &Wellness The Newsletter About Your Health And Caring For Your Body

SEE INSIDE • Shoulder Strength: Use It Or Lose It! • Exercise Essentials • Patient Success Spotlight • Outstanding Results • Back Pack Safety

PROTECTING YOUR SHOULDERS FROM INJURY

Health &Wellness The Newsletter About Your Health And Caring For Your Body

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PROTECTING YOUR SHOULDERS FROM INJURY

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, you may have a ligament tear in your 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. 

WHAT WOULD YOU DO WITH A SHOULDER INJURY? If you have been researching those first troublesome aches and pains about your shoulder, then you have probably realized by now, the sheer number of injuries that befall the shoulder area. That’s because this large joint is the connecting point for so many crucial daily actions. Among the most common types of shoulder injuries are biceps tendonitis, rotator cuff tears and sprains, arthritis and shoulder impingement. INJURY CAUSES 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.

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SHOULDER STRENGTH 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; 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 the 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 to speak with one of our physical therapists today. Your shoulders will be happy you did! If you are looking for effective shoulder pain relief, call Lonoke Physical Therapy to start your journey toward recovery today! Sources http://orthoinfo.aaos.org/topic.cfm?topic=a00327 http://www.moveforwardpt.com/symptomsconditionsdetail.aspx?cid=95bd746b-b25f-46f5-8373-fb56c9f6b46a

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Monthly Attendance Winner Mrs. Sheila

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Patient Success Spotlight

When Mr. Les first started therapy, he was unable to do his everyday routine. After a few visits in therapy he is now getting back to his normal routine. Check out his improvement report below: “After only 3 visits I am able to put on deodorant, put on my belt, and wash my hair. I could not do any of these before therapy.” - Mr. Les

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Outstanding RESULTS

“It has been a wonderful experience at LPT. I fell and broke my shoulder 3 months ago. I was unable to move my arm without a lot of pain and always had to wear a button up shirt. Now because of PT, I’m able to wear a t-shirt and raise my arm above my shoulder.” - M.S.

“There has been great improvement in the use of my arm since starting therapy. I can now fix my hair, lift dishes into above cabinets, reach above my head to latch my barn door. Could not have done it without therapy.” - K.S.

“I am able to lift my arm over my head and behind my back. I am able to perform daily living skills and resuming normal levels of activity.” - C.D.

Move Freely • Alleviate Pain Naturally • Have More Energy • Enjoy Activities Pain Free • Be Stronger

Don’t let pain become a way of life Come in for a Free Consultation and see if PT along with Dry Needing can help you move toward a better feeling you! FREE DRY NEEDLING CONSULTATION

Dry Needling Can:

Loosen stiff muscles Ease joint pain Improve blood flow & oxygen circulation Optimize sports performance Accelerate healing from injury Prevent issues from becoming chronic

Lonoke: 501-676-5540 ProMotion: 501-945-0200

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Offer valid for the first 25 people to schedule. Expires 8-30-19.

Practice News!

Benefits of Stretching

Benefits of Regular Stretching Program

• Reduced muscle tension • Increased range of movement in the joints • Enhancedmuscularcoordination

• Increasedcirculationoftheblood to various parts of the body • Increasedenergy levels(resulting from increased circulation)

As you age, your muscle tissue actually dries out a little, tightening. This causes a loss of range of motion in your joints and tissues. In addition to the loss of range of motion, it can really limit your active lifestyles and hinder day-to-day, normal motions. Tasks that used to be simple, such as dressing or squatting down to tie your shoes, now become extremely difficult. A regular stretching program helps lengthen your muscles and makes daily living activities much easier. Everyone can learn to stretch, regardless of age or flexibility. Stretching should be a part of your daily routine, whether you exercise or not. It does not have to involve a huge amount of time, but stretching can end up giving you huge results! Stretching is a natural part of what we do on a daily basis. You might notice that if you have been sitting in a particular position for a long time, you stretch unconsciously. It feels good! In addition to that good feeling, a consistent stretching programwill produce large gains in flexibility and joint movement. Be kind to your muscles and they will be kind to you!

Happy Birthday, Mandy! Mandy’s Birthday is July 5th!

Mrs. Paulette’s Sugarless Cake

INGREDIENTS

• 1/2 cup butter • 1 1/2 cup unsweetened apple sauce • 1 cup chopped dates • 1 Large egg (or 2 small ones) • 1 tsp vanilla

• 1 1/2 cups of flour (try it with whole wheat!) • 1 1/2 teaspoon baking soda • 1/2 teaspoon ground cloves • 1/2 teaspoon cinnamon • 1/2 teaspoon salt • 1 cup chopped pecans

INSTRUCTIONS Preheat oven to 350 degrees. Mix butter, applesauce and dates. Bring to a boil, stirring constantly. Cool to lukewarm and add egg and vanilla. Sift flour, baking soda, salt and spices. Add to first mixture. Beat until blended. Stir in nuts. Bake in well-greased and lightly floured loaf pan for 1 hour. (Test after 45 minutes)

A Healthy Summer 8 Nutrition Tips to Stay Healthy! Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loaded with high-calorie pasta salads, chips, ice cream, cocktails and beers. Enjoy your warmweather favorites while keeping your nutrition in check with the tips below. 1. Drink green tea instead of sweet tea. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew- it-yourself with boiling water and a tea-bag-type tea. 2. Serve seafood. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner. 3. Don’t skip breakfast. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day. 4. Enjoy summer fruits and veggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of in-season colorful veggies in your meals gives your body a nutrient kick.

5. Snack at work. Bring snacks to work and graze throughout the day. When you eat more often—five to six times per day—you’re far less likely to overeat and more likely to stay energized. 6. Hydrate often. The summer heat makes youmore susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated. 7. Recover with a post-workout shake. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart the muscle-building process, help your body recover from training, and boost your energy levels. 8. Pre-plan your meals. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You’ll save money. http://www.coreperformance.com/daily/live-better/15-nutriton-tips-for-a-healthy-summer.html

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

Care to Share Winner: Mrs. Marsha