Spaulding: Shoulder, Elbow & Wrist Pain

NEWSLETTER July 2018

4 SIMPLE WAYS TO MAKE HYDRATION A HABIT

Many people are so busy that they barely have time to eat, let alone pause for a water break, and you may find that you often go hours and hours without quenching your thirst. But staying hydrated has real advantages, including helping you maintain your energy and focus. It’s important to give your drinking habits the attention they deserve. Here are some simple ways to stay hydrated this summer. 1. Always carry a water bottle. If you have a bottle within arms reach, it’s very likely that you’ll mindlessly sip from it throughout the day, without having to make a conscious effort. 2. When you’re feeling frazzled, grab a glass of cold water. Studies show that people instantly feel more alert after drinking H2O.

3. Sip on a mug of herbal tea every evening. If you make this a habit, you’ll add an extra cup of fluid to your body every single day. 4. Eat a diet rich in whole foods. By eating foods like vegetables, fruits, and yogurt, you’ll automatically up your fluid intake. If you’re an elderly adult, it’s especially important to pay attention to hydration. Aging impairs the body’s natural thirst mechanisms, whichmakes it easier to become dehydrated. These tips should make hydration a habit in your life. Remember to always keep awater bottle as a physical reminder to drink even if you’re not thirsty.

NEWSLETTER July 2018

“Catch The Key To Elbow Pain Relief!” SHOULDER, ELBOW & WRIST PAIN

INSIDE:

• What Is Causing Your Shoulder Pain? • Relieve Hand Pain In Minutes • Patient Success Spotlight • Free Joint Pain Consultation

Joint Pain Relief With Spaulding Physical Therapy

can reach, grasp and do ordinary daily tasks we take for granted. Proper movement relies on your posture to be in good order. When you slouch or sometimes do a repetitive task, like reaching across your desk, 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, you sit at a desk all day and you slouch your shoulders. Now, your shoulder doesn’t work as well, but you still move your mouse around with your arm, which causes your wrist and forearmmuscles to overwork. 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 medical help. Solving the problem. The real reason behind your symptoms can be because your shoulder was stiff and weak from slouching. 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 Spaulding Physical Therapy, you can relieve your shoulder, elbow or wrist pain quickly and be back to doing what you like to do. Our personalized home exercise programs make it easy for you to maintain your gains and stay well for the long haul. Call us today to learn more about how we can relieve your pain and get you back to enjoying your activities.

Dear Valued Client,

You try to get through the day, but that nagging pain in your shoulder, elbow or wrist just keeps your attention focused on it. It sure is hard to concentrate on work, your family and other activities you need to

Dr. Leslyn H. Spaulding Owner

do! It is common to fixate on the body part that hurts. It is often thought that because it hurts there, the problem is right there. However, this is typically not the case, as the cause of the problem is in another area. 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. The body is truly amazing and all the parts work together as one whole. However, 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 simply 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 make the incredible movements of your arm so you

Call our clinic at 859-497-2924 to schedule an appointment today to live a pain free and active life!

www.spauldingpt.com

WHAT IS CAUSING YOUR SHOULDER PAIN?

If you have pain that travels from your neck to your shoulder, your shoulder may not necessarily be the problem. In fact, It could be referred pain from the neck. 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 or tilting of the neck may create your shoulder pain if these nerves are involved. Shoulder pain can result in restricted movement of your body including your upper back, neck, arm and even your low back. Much of the time neck and shoulder pain is a result of prolonged poor posture, lifting heavy objects and minor falls or injuries. These things can irritate the joints in the neck and upper back, causing the muscles around the upper back and shoulder to tighten and become sore. It is important that a physical therapist examine you thoroughly if you are experiencing these symptoms. If you have had a fall 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, if they occur together, could relate to disc injuries. 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. If you are experiencing shoulder pain, consult one of our expert physical therapists for a full evaluation to determine where your problem is originating from, so correct treatments can be applied to help you.

Call us today at 859-497-2924 to schedule an appointment!

Difficulty Bending Or Reaching? Attention Joint Pain Sufferers!

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

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

FREE JOINT PAIN SCREENING

CALL US TODAY 859-497-2924 Offer valid for the first 25 people to schedule. Expires 07-27-18.

Patient Success Spotlight

Hear What Our Patients Had To Say! “I am now able to do almost as much as I could before my injury!” Success Story: Tim A. “After an extensive repair to my rotator cuff, my mobility, pain and strength was debilitated. I couldn’t put my coat on and it was snowing, a lot! With the help and knowledge of the therapists at Spaulding Physical Therapy, I am now able to do almost as much as I could before my injury. You all are great and I truly appreciate each of you.”

HEALTHY RECIPE: GRILLED SHRIMP TACOS

Ingredients • 1/4 c. extra-virgin olive oil • 3 tbsp. freshly chopped cilantro • Juice of 3 limes, divided • kosher salt

• Freshly ground black pepper • 1 lb. large shrimp, peeled and deveined • 1/4 head red cabbage, shredded • 1/4 c. mayonnaise • 1 tbsp. sriracha • 4 medium tortillas

Directions In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper. Add shrimp to a baking dish and pour over mixture. Toss until completely coated and let marinate 20 minutes. Meanwhile, make slaw: In a large bowl, toss cabbage with mayo, remaining lime juice and Sriracha. Season with salt. Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side. Grill tortillas until charred, 1 minute per side. Serve shrimp in tortillas with slaw.

www.spauldingpt.com

CANYOUHANDLE THEHEAT? FITNESS IN THE SUMMER

Do you fear your body may not be well prepared for activity in the heat? Call us today at 859-497-2924 to schedule an appointment with one of our doctors of physical therapy. Put the cool factor back into your workout routine with these tricks this summer! Always remember to stay hydrated and listen to your body to avoid dehydration or stressing any muscles. Though a healthy lifestyle should be year-round, the pressure for a better body is on high during the summer, what with all of the time we spend in basically less clothing than we’re used to wearing outdoors. Here are some tips and suggestions for a healthy, more fit you this summer! Adjust your body temperature. Hop into a cold shower before your workout. Studies show that a pre-exercise cool down improves performance in the heat — probably because it lowers your heart rate as well as core and skin temperatures. Get the dirt. Try to walk, run, or cycle on dirt or gravel paths, since asphalt and concrete tend to radiate heat and reflect the sun’s rays, making you feel hotter. Live near water? Take advantage of the breeze on even steamy days; if possible, start out with the wind at your back, so when you’re finishing you’ll be running into a headwind, which is cooler. Cool down with essential oils. Dabbing a few drops of peppermint or eucalyptus oil on the back of your neck and at your temples just before your workout provides a cooling effect and also opens up your nasal passages, so you can breathe a little easier when the air is humid. Summarize your intervals. To keep your fitness level up, do your regular cardio at a slightly slower pace, but add in 30-second speed bursts every three to five minutes. You’ll maintain your conditioning and burn more calories without having to go all- out the entire time. Refuel with fruit. They’re more than 80 percent water, so fruits such as grapes, watermelon, cantaloupe, and honeydew are a tasty way to replenish fluids and boost your energy post- workout. Keep them frozen or grind them into a smoothie for a refreshing treat!

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

Try these exercises to get you moving... PINCH GRIP Pinch tip of finger and thumb together. Hold for 5 seconds repeat 8 times.

Strengthens Hand Muscles

WAND SHOULDER FLEXION Lying on your back and holding a wand, palms face down on both sides, slowly raise the wand towards overhead. Repeat 5 times for 3 reps.

Strengthens Shoulders

Exercises copyright of

www.simpleset.net

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

PAINRELIEF FEELS BETTER THANAHOLE INONE? TIPS FORBETTERGOLFING THIS SUMMER How to avoid soreness after your first time on the course this season. the club. Try some of these stretches, which will warm up the muscles you will use in your golf swing.

It’s been a long winter – and probably a long time since you’ve picked up your golf clubs. And although golf is a low-impact sport, it’s often tied to a number of injuries. Golfing for the first time after a couple months can be tough on the body. Most people will experience soreness in their lower back, shoulders and wrists after their first time out. Before getting back into the swing of things, here are some following tips: 1. Prepare. Before hitting the green, you may want to go to the driving range a couple of times first. This will help prepare your muscles when you play a round of golf. 2. Stretch. Stretching can improve your range of motion, making it easier to swing

3. Easy does it. The actual motion of golfing isn’t the only thing that strains your body during a round. Soreness can also come fromwalking around the course and carrying your clubs. Start the year off using a push cart or only playing 9 holes while you build up the endurance needed to play an entire round. If you regularly ride in a cart, this is likely a little less of a concern. 4. Don’t let your skills get rusty. If you’re an avid golfer during the summer, try heading out to an indoor driving range during the off season. Regular exercise, such as jogging or biking, can also keep your muscles strong and ready for the season.