Centra Health: What Causes Shoulder Pain?

Centra Health: What Causes Shoulder Pain?

Health & Wellness NEWSLETTER

WHAT’S CAUSING YOUR SHOULDER PAIN?

Did you know that your shoulders are your most flexible and movable joints? Your shoulders have to move through an incredible 180 degrees of motion, while still maintaining stability and strength. The shoulder joint acts like a ball in a very shallow socket that is part of the shoulder blade. Some of the most important muscles in the rotator cuff are actually the smallest. (continued inside) INSIDE: • Common Conditions That May Be Causing Shoulder Pain • Treatment Options Available During COVID-19 • Relieve Aches & Pain In Minutes • Treating and Preventing Throwing Injuries this Spring

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Health & Wellness NEWSLETTER

WHAT’S CAUSING YOUR SHOULDER PAIN?

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The rotator cuff is made up of 4 muscles that are small, but vital to keeping the ball stable in the socket. When these muscles are weak or injured, the ball can jam up into the socket of the shoulder blade, causing inflammation and pain. Your shoulders are extremely complex, comprised of multiple muscles, tendons, and bones. They provide you with the mobility you need to perform many of your tasks throughout the day. If you have been living with shoulder pain, you can find natural relief with our physical therapy services. To learnmore about howwe can help you get back to your daily life, free of shoulder pains, contact Centra Rehabilitation today! Understanding your shoulder pain: Your shoulder is a “ball-and-socket joint,” meaning that the humerus (head of the upper arm bone) fits perfectly in the corresponding space within the scapula (shoulder blade). Each end of the bone is

protected by a thick layer of cartilage that prevents the bones from rubbing together. Your shoulders can accomplish several physical feats due to their structure - however, this also means that they are susceptible to an increased risk of injury because of their complexity. If something becomes damaged in the make-up of the shoulders, pain and discomfort can develop. This pain may range from a dull ache to shooting pains, depending on the severity of the condition. If your pain is stemming fromtendon impingement, it will generally occur as you lift your arm, fading before it is raised completely skyward. If your pain is a result of shoulder degeneration, it is likely that you will feel persistent aches every time you move your arm in certain directions. Pain from an acute injury can be sudden and intense, making it difficult for you to move your shoulder at all.

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COMMON CONDITIONS THAT MAY BE CAUSING SHOULDER PAIN

• Strains and sprains. A strain occurs when a muscle or tendon is stretched too far or torn. A sprain occurs when a ligament is stretched too far or torn. Strains and sprains can result in an ongoing shoulder pain that may make it difficult to partake in exercise or even daily tasks. If the strain or sprain is minor, it can sometimes be iced at home and healed with rest. More severe strains and sprains will often require physical therapy treatments. • Torn cartilage. When a cartilage tears, you may experience a number of painful symptoms. You may experience decreased strength and a limited range of motion in the affected shoulder. You may also experience pain when moving your arm in certain ways. If you are suffering from a torn cartilage, physical therapy can provide relief. • Dislocation. Dislocation of the shoulder occurs when the head of the humerus pops out of place. This type of injury is extremely painful and unfortunately makes you more vulnerable to recurrence after the first dislocation occurs. • Arthritis. Osteoarthritis and rheumatoid arthritis are the two most common types of arthritis. Osteoarthritis occurs when the cartilage in the shoulder joint experiences significant “wear and tear,” typically due to age or excessive overuse. Rheumatoid arthritis occurs when the immune system sees the joints as a threat. The immune system attacks the membranes surrounding the shoulder joint, resulting in pain and inflammation. • Tendinitis. Tendinitis in the shoulder joint occurs when the joint is excessively overused. Symptoms include swelling and painful impingement when raising the affected arm. This typically happens due to the demands of a sport or labor-intensive job, which can cause the tendons to experience ongoing inflammation. • Frozen shoulder. Medically referred to as “adhesive capsulitis,” frozen shoulder can occur if you have been bedridden for an extended period of time or if your arm has been in a cast or sling for a while. When you don’t have opportunities to exercise the shoulder, the tissues can stiffen up on you, thus causing this painful condition to occur.

Find effective shoulder pain relief today: Two of the biggest goals of physical therapy are 1) to alleviate your pain and 2) to improve your function. Your physical therapist will work with you to make sure that both of these are achieved throughout your physical therapy sessions. Your physical therapist will design a treatment plan specifically for you, which will include targeted stretches and exercises. It may also include any additional methods or modalities that your physical therapist deems fit, including ice and heat therapies, manual therapy, ultrasound, aquatic therapy, or electrical nerve stimulation. There are a wide range of conditions that can be treated with the help of physical therapy. If you are living with shoulder pain, don’t let it limit your life any longer! Find natural, safe, and effective relief with Centra Rehabilitation today!

Call us today to schedule an appointment!

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Treating and Preventing Throwing Injuries this Spring Common causes of throwing/upper extremity injuries. Upper extremity injuries typically fall under one of two categories: acute or overuse. Acute injuries are caused by a single specific incident, such as a strain or tear. Overuse injuries are caused by excessive repetitive movements over time. Some of the most common types of upper extremity injuries include: • Tennis elbow. While this term is colloquially referred to as “tennis elbow,” it can also be caused by other sports and activities, including softball, baseball, raking leaves, and even excessive typing on a computer. Tennis elbow is an overuse injury that results in inflammation of the tendons in the forearm, making it difficult to lift your arm.

What can I do if I think I sustained an upper extremity injury? With more time around the house during these uncertain times, there is also more time to consult with your physical therapist. At Centra Rehabilitation, we are able to treat both old and new injuries alike. If you feel an old injury flare up, or if you think you may have sustained a new injury from playing spring sports from the comfort of your backyard, contact us. The overall goal of physical therapy is healing and prevention. In addition to treating the injury, our physical therapists will help strengthen the affected area, in order to prevent additional injury from occurring. Our physical therapists can also provide you with helpful warm-up and cool-down techniques for your sport or hobby, in order to lower the risk of sustaining another injury. At Centra Rehabilitation, we will workwith you to accommodate your needs, even while stay-at-home orders are still in place. Our physical therapists are dedicated, experienced, and willing to help, even (and especially) during these times. In addition to injury treatment and prevention, our licensed physical therapists can also provide you with the necessary physical and hygienic precaution tips for staying safe and healthy during the pandemic – all while still being able to carefully get out and participate in the activities you love. For more information, contact us today.

• Golfer’s elbow. This is another colloquial term, used to describe an overuse injury causing muscle inflammation inside the elbow. It is also sometimes referred to as “Little Leaguer’s Elbow.”This injury runs from the bony point of your elbow and can stretch down your forearm, making it difficult to extend or lift your arm. Sports and activities that generally result in golfer’s elbow include golf, baseball, softball, bowling, and gardening. • Flexor tendinitis. This is an overuse injury that causes swelling in the tendons that control your hand movement, making it difficult to bend your fingers and move your hand or elbow. Flexor tendinitis is typically associated with sports that require constant throwing, such as softball, baseball, football, or shot put. • Frozen shoulder. Frozen shoulder can result from either an acute injury or an overuse injury. It occurs when the tissue in your shoulder thickens or scar tissue forms, causing your shoulder to feel as if it’s being “squeezed” and making it difficult to move. • Rotator cuff tear. Rotator cuff tears can occur fromeither acute or overuse causes, as well. For example, falling on an outstretched arm, sustaining a blow to the shoulder, or partaking in repetitive overhead motions (such as those in swimming, softball, baseball, tennis, or football) can all result in rotator cuff tears. This occurs when the muscles or tendons that surround the shoulder joint become damaged or torn.

Attention Pain Sufferers!

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• Decrease your pain • Increase your strength • Increase your activity level We can help:

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HOWDOES CHRONIC PAIN AFFECT YOUR SLEEP?

Have you been struggling with restless nights due to persistent pain? Do youwake up uncomfortable in themiddle of the night?Does simply falling asleep pose problems, with aches and pains following every move you make? If so, you are not alone. According to the 2015 Sleep inAmericaTM Poll, 21%of Americans suffer fromchronic pain, which canhave significant adverse effects on sleep patterns. If your pain has been keeping you up at night, contact Centra Rehabilitation today. Whypain impacts sleep: Pain is strongly correlatedwith two large concerns in regard to general wellness: stress and poor health. These concerns are also strongly correlated with abnormal sleeping patterns, resulting in shorter sleep durations and decreased quality of sleep. When pain is combined with stress and poor health, you create a trifecta of distress on your body, which can make it difficult to achieve a healthy and full REM cycle every night. In fact, 1 in 4 people with a chronic pain condition are also diagnosed with a sleeping disorder by a doctor. Those suffering from chronic pain lose an average of 42 minutes of sleep per night – some evenhigher than that. In the same poll, 65%of Americans whowere not experiencing chronic pain reported having “good” or “very good” sleep quality, while only 37%of Americans whowere experiencing chronic pain reported similar results. In addition, 23% of chronic pain sufferers also reported higher levels of stress. Sleep is an essential factor in overall health and wellness. It is crucial to the ways in which our bodies function day after day. When pain results in issues with sleep, your daily life can be greatly impacted. Many people with chronic pain report that their sleeping abnormalities have interfered with work, activities, relationships, mood, and overall enjoyment of life. Howcan I improvemy sleep? The environment inwhich you sleep is one of themost important factors in creating a good night’s sleep.This includes: 1. Noise. If you experience sleep sensitivity, it is important to make sure

that any unexpected noises are limited in your bedroom. Sleeping with a white noisemachine or fan canhelp eliminate any additional environmental noises that may wake you up in the middle of the night. 2. Light. If your room lets in excessive amounts of light in the morning, it may be beneficial to invest in some blackout curtains. Keeping your room dark will help you stay asleep through the night, even as the sun is rising. It is a great way to gain as much sleep as you can before your alarm goes off in the morning. 3. Temperature. Have you ever woken up sweating, only to throw the blankets off andwake up freezing a couple of hours later?The temperature in which you keep your bedroom has a large effect on your sleep. Your body temperature naturally decreases as a way to initiate sleep, so keeping a cooler bedroom can help facilitate your slumber. According to The National Sleep Foundation, the optimumbedroomtemperature for a good night’s sleep should be between 60-67 degrees Fahrenheit. If you feel cold, wearing socks, or keeping a hot water bottle by your feet can help dilate blood vessels and increase your internal thermostat. 4. Mattress. It may come as no surprise that what you actually sleep on also has a profound effect on the way you sleep. According to Tuck Sleep, mattresses with mid-level firmness ratings (4-6 out of 10) tend to help the most with alleviating pain, as they provide a balance between comfort and support. Mattresses that are too soft or too firm can actually increase pain levels during sleep, as they can create more pressure and target certain pain points. Sleep is an essential part of daily function, and you shouldn’t let your pain rob you from it! If you are experiencing sleep deprivation due to your chronic pain, contact Centra Rehabilitation today. We’ll provide you with helpful tips for gaining sleep and improving your daily life, free from pain and exhaustion.

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Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.

“W”SCAPULARRETRACTION(HELPSWITHSHOULDER BLADE STABILIZATION) Lie on your stomach on a bench with your arms at shoulder height, elbows bent to 90 degrees. Gently slide your shoulder blades down and then squeeze your shoulder blades together gently lifting your elbows off the bed 1-2 inches. Focus on using the muscles in your mid-back. Repeat 3 times.

MEDIAN NERVE GLIDE Start with your arm hanging down at your side with your elbows straight and palm facing forward. Next, bend your wrist forward and back. Your other hand should be checking to make sure that your shoulder stays down and drawn back the entire time. Repeat twice.

Stretches shoulders

Strengthens shoulders

Exercises copyright of

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

Discover How To Live Pain-Free

At Centra Rehabilitation, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to call Centra Rehabilitation if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury

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