Solutions: Shoulder, Elbow & Wrist Pain

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

“Reach Out For A Pain Free Solution!” SHOULDER, ELBOW & WRIST PAIN

You try to get through the day, but that nagging pain in your shoulder, elbow or wrist just keeps you distracted. It sure is hard to concentrate on work, your family and other activities you need to do! It is common to fixate on the body part that hurts. It is often thought that because it hurts, the problem is in that direct area of the body. However, this is usually not the case. The body part that is painful is usually the one that is doing all the work, because other areas are not doing their job. Why it hurts (continued inside)

Inside:

• Shoulder, Elbow & Wrist Pain • What Is Causing Your

Shoulder Pain? • Staff Spotlight • Patient Spotlight • Exercise Essentials • Healthy Recipe

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

“Take That Painful Weight Off Your Shoulders.” SHOULDER, ELBOW & WRIST PAIN

The body is truly amazing as all of the parts work together as a whole. When an area of your body becomes weak or stiff because of poor posture, stress or injury, other areas strain from the overwork. A common word that is used for this type of repetitive injury strain is called “tendonitis”. This is an inflammation of the tendons, which attach muscles to bones. The upper extremity works in 3 parts: the shoulder, elbow and wrist. They rely on each other to allow you to reach, grasp, and to do ordinary tasks we take for granted. Proper movement relies on your posture to be erect and for the mid back to be aligned. When you slouch or do a repetitive task, certain muscles can become too tight or strong while others become weak. This muscle imbalance leads to that area not working as well as it should. For example, if you sit at your desk all day and slouch your shoulders, your shoulder muscles may not function properly. You still move your mouse around with your arm, which overworks your wrist and forearm muscles. As this happens over time, you start to notice aches and pains in your wrist and elbow. If this goes on too long, it becomes severe and you need to seek out medical help. Solving the problem Sometimes a brace may provide some short term relief, but will not cure the problem. The true cause of the problem can arise form incorrect posture and poor postural muscle strength. An expert physical therapist has the right medical training to spot where your posture is not optimum and how you are compensating. With the right evaluation and treatment from the experts at Solutions Physical Therapy & Sports Medicine, you can relieve your shoulder, elbow or wrist pain quickly and be back to doing what you like to do. Our home programs make it easy for you to maintain your gains and stay well for the long haul. Call us today to learn more how we can relieve your pain and get you back to enjoying your activities.

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What Is Causing Your Shoulder Pain?

The majority of pain that travels to your shoulder from your neck is referred pain. Your shoulder may not necessarily be the problem. The rest relies on the movement of your upper back, neck, shoulder blade, and collar bones. If these areas do not work in sync then shoulder pain can occur. Most neck and shoulder pain is a result of prolonged poor posture, incorrectly lifting of heavy objects, and minor falls or injuries. This can irritate the joints in the neck and upper back, causing subsequent soreness. Suddenly, you now have neck and shoulder pain. There are many nerves that come off of the cervical (neck) vertebral bodies that pass down in front of the shoulder heading towards the arm. Irritation of these nerves can refer pain to the shoulder. Poor posture, especially with sitting at work or at home, can cause this to occur. Rotation of the neck or tilting of the neck may create your shoulder pain if these nerves are involved. It is important that a physical therapist examine you thoroughly if you are experiencing these symptoms. If you have had a fall or injury and suddenly develop shoulder and neck pain seek help immediately. Any injury may affect the many sensitive structures in your neck and upper back. Shoulder and neck pain together may indicate something more serious like disc involvement. This is more likely if you are having neck and arm pain, rather than just shoulder pain. Pain that travels down the arm to any extent may indicate more severe problems. Shoulder pain can result in restricted movement of your body. Pain involves the nervous system, immune system, digestive system, and respiratory system.

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Don’t let pain become a way of life Pinpoint the exact cause of your pain or injury!

Relieve your spinal pain! Do you suffer with a y of the following symptoms? • Pain while bending or reaching • Chronic back pain • Difficulty with stiffness and soreness • Pain from an old injury or accident • Difficulty completing simple tasks • Radiating pain to muscles and joints

30 MINUTE WELLNESS SCREEN

CALL US TODAY 703-299-3111 Offer valid for the first 25 people to schedule. Expires 11-28-17.

Patient Success S P O T L I G H T

“I first came to Solutions in April 2017 after having AC joint reconstruction surgery and a distal clavicle excision. Fresh out of a six-week stint in a shoulder sling and bolster, my range of motion was virtually non-existent and I was nowhere near my usual active self. My goal was to play sports again, specifically basketball (the sport which had caused this issue), to be able to sleep on my side without pain and perform my usual daily activities pain-free. Thankfully I chose Solutions! In just a few short weeks, I had better range of motion than I did pre-surgery. Christina was my PT and she did an amazing job working on my shoulder and giving me exercises both in the clinic and at home that would challenge me. I also worked with Vicki for many of my sessions and she was great at addressing any tenderness or underlying issues as well as giving me new exercises to keep my visits varied. Megan was also great and very willing to help explain exercises or make adjustments in the way in which I was performing them to help me get the best results. After three months, I was back to shooting hoops and doing all of my normal activities pain-free! Five months after I first started at Solutions, I was “discharged.” It was bittersweet! Not only did I leave PT able to play sports and sleep on my right side, Solutions made PT fun and I was sad to leave! I also need to commend the front desk staff as they were so kind and helpful whenever I called or came into the office, especially Meisha. Thanks Solutions for helping me get back to doing what I love! ” - Loren W. “I had better range of motion than I did pre-surgery!” THIS COULD BE YOU! Schedule your appointment today by calling 703-299-3111!

You Have The Right To Choose Your Physical Therapy Whether you want to come in because you’ve suffered a recent injury or you want to improve your physical health, tell your doctor about Solutions Physical Therapy & Sports Medicine. Get started feeling better today! See our physical therapists for: • Recent injury • Nagging aches and pains • Shoulder, wrist or elbow pain • Joint pain and movement problems • Walking or balance difficulties Call Us To Schedule An Appointment Today!

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Staff Spotlight

VICKI PORTER, PTA Vicki Porter received her Bachelor’s degree from Brigham Young University in 2005 and received her Physical Therapist Assistant degree from Northern Virginia Community College. Vicki is originally from Las Vegas, NV and was avidly involved in gymnastics, softball, and soccer in her earlier years. It was her involvement with a variety of sports, and the rehab she received from 2 ACL surgeries, a torn rotator cuff, and chronic neck pain, that sparked her interest in Physical Therapy. She began her physical therapy path starting out with Solutions as a tech in early 2012. She then took over as the company’s receptionist until starting her PTA program. She now returns to us as a licensed Physical Therapist Assistant. Vicki has always been drawn to outpatient orthopedic conditions, particularly among athletes. However, she has experience and enjoys working with individuals of all ages and backgrounds. She has a fascination with the way the body works and moves, and a passion for helping to improve patients’ quality of life by decreasing their dysfunction and symptoms through a hands-on manual therapy approach. Vicki enjoys travel, being outdoors, soccer, racquetball, snowboarding, fitness, good food, and spending time with friends and family.

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Healthy Recipe

CREAMY, PALEO PUMPKIN SOUP Eating Right Never Tasted So Good!

• 2 tsp curry powder • 1 tsp salt • 1 tsp pepper • 1 29oz can pumpkin puree • 4 green onions, finely chopped • handful of pomegranate seeds

INGREDIENTS • 3-4 Tbsp olive oil • 1 medium yellow onion, diced • 1 14oz can coconut milk • 3-4 cups chicken/vegetable stock

DIRECTIONS Heat olive oil in a soup pot/pan over medium/med-high heat. Place onion into pot and saute until onion turns translucent. Season with a little salt while cooking. Add coconut milk, stock, and curry powder, while stirring together. Add only 3 C of stock, reserving 1 C. Pour onion/stock mixture into a blender and pulse until onions are pureed. Pour puree back into soup pot. Turn heat to low and add salt, pepper and pumpkin puree, stirring together. Add reserved stock to soup for desired consistency and taste. Cook for 15 minutes. Serve soup warm. Add green onion and pomegranate for garnish.

Exercise Essentials Try these exercises to help with aches and pains...

Helps decrease knee pain

Strengthens glutes

ELASTIC BAND EXTERNAL ROTATION While holding an elastic band at your side with your elbow bent, start with your hand near your stomach and then pull the band away. Keep your elbow at your side the entire time. Repeat 3 sets of 10.

WAND SHOULDER FLEXION Lying on your back and holding a wand, palms face down on both sides, slowly raise the wand towards overhead. Hold for 5 seconds and repeat 20 times.

Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting.

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We get you better faster!

When You Should Come In For Another Check-Up:

If you can’t do the following: � Move without pain � Bend and move freely � Balance confidently and securely

� If you have pain or soreness > 48 hours after playing sports

� Walk for long distances � Live an active and healthy lifestyle

Take Care Of Your Aches as Soon As They Start

For more information go to solutionsphysicaltherapy.com