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ProMotion: Protecting Shoulders From Injury

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NEWSLETTER The Newsletter About Your Health And Caring For Your Body Getting To Know The ProMotion Rehab &Sports Medicine Staff! CHRISTY CARTER, PTA

Christy Carter completed the PTA program at Trident Technical College in 1995 with an associate’s degree in health science. Withmore than 22 years’ experience, Christy has worked in numerous clinical settings including acute, sub-acute, long-term acute care, long-term care, home health, school setting, and out- patient. Pediatrics continues to be a life-long passion in Christy’s health care career. Along with working to improve the lives of patients, Christy also serves as a clinical instructor for PTA and health science students. Outside from work, Christy enjoys spending time with her family, friends and pets. Christy has been married to her husband, John, for 24 years. They have two daughters Courtney, 21, and Jenny, 18.

She and her family live in Lake City, S.C.

INSIDE: • Protecting Your Shoulders From Injury • Healthy Recipe • Relieve Shoulder Pain In Minutes • Patient Success Spotlight

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PROTECTINGYOUR SHOULDERS FROM INJURY NEWSLETTER The Newsletter About Your Health And Caring For Your Body “Start This Season With Relief!”

What would you do with a shoulder injury? Ifyou havebeen researching thosefirst troublesomeachesandpainsabout 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.

Know the Warning Signs Allofusexperienceoccasionalachesandpains fromdoing toomuch,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.

Call us today for more information!

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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 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! http://orthoinfo.aaos.org/topic.cfm?topic=a00327 http://www.moveforwardpt.com/symptomsconditionsdetail.aspx?cid=95bd746b-b25f- 46f5-8373-fb56c9f6b46a

Gluten-Free Pumpkin Cookies

INGREDIENTS • 1 ripe banana mashed • 1/2 cup pumpkin puree • 2 large eggs • 1/2 cup peanut butter • 3 tbsp coconut oil melted

• 1/2 cup oat flour ground • 1/2 cup almond meal • 1/2 tsp baking powder • 1/2 tsp baking soda • 1/8 tsp salt • 2 tsp Vietnamese 5% Oil • Cinnamon • 1/4 tsp Frontier Allspice • 1/4 cup mini chocolate chips • 1/2 cup dried cranberries cherries

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• 2 tsp Vanilla Extract • 3 tbsp maple syrup • 1 1/2 cups gluten-free rolled oats

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DIRECTIONS Preheat oven to 350°F. Grease or line a baking sheet with parchment paper or a silicone baking mat. Set aside. In a mixing bowl stir together mashed banana, pumpkin, eggs, peanut butter, coconut oil, vanilla and maple syrup until well combined. Add in oats, oat flour, almond meal, baking powder, baking soda, salt, cinnamon, allspice, chocolate chips and dried fruit; stir to combine. Refrigerate for 5 minutes to harden. Drop cookies by spoonfuls on prepared baking sheet. They won’t expand much, so feel free to press them down, slightly, and make them as uniform as possible to ensure even baking. Bake for about 12 minutes until lightly browned.

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CALL TODAY! LAKE CITY (843) 374-0185 FLORENCE (843) 407-0377

Fun & Healthy Activity

Patient Success Spotlight

GOLF

As all golfers know, a game of golf is both mentally stimulating and physically challenging. The health benefits of golf are far greater than mostofusseemtobelieve,andmay have a much greater and broader impact on our wellbeing than we

may have realized. The golden number of steps per day needed for weight loss is 10,000. An 18-hole round easily exceeds this recommended number, especially when you walk and do notuseagolfcart.The

ONE FREE HOUR AT THE GOLF COURSE Friends of ProMotion Rehab can enjoy a free hour at The 19th Green Golf Course Limited to one person. Must bring in this coupon to receive offer!

average course length on the PGATour is approximately 7,200 yards.That’s 4.09miles.AndtheaveragePGATourproplays78roundsperyear.Combine those two stats and you get 319 miles traveled by the average pro every season. Golf carts are not a fundamental part of the game. Whenever possible, golfers should say no to a cart and play golf on foot, as it was meant to be played, and reap the rewards of the health benefits of golf.

“I am able to pick up my daughter pain-free!”

“Since coming here I have been improving with my strengthening. I have for the first time in about two years, been able to pick up my daughter pain-free and I give a lot of thanks to Nancy and her crew at Promotion Rehab. Thanks for everything!” - Daniel D.

LOCAL PUBLIC GOLF COURSES: • Country Club of South Carolina • Traces Golf Club

• Shadow Creek Golf Club • The 19th Green

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Fun & Games

Relieve Shoulder Pain In Minutes Try this movement if you are experiencing shoulder pain.

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Strengthens shoulders

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SHOULDER D2 PATTERN Stand with good posture. Start with your arm across your body with your hand rotated in, thumb pointed down. Bring your arm up and across your body diagonally. As you do, rotate your hand outward. Finish with your hand above your head and out to the side. Repeat 8-10 reps and 2-3 sets.

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