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.
NEWSLETTER The Newsletter About Your Health And Caring For Your Body
RETURN TO YOUR SPORT FASTER with Blood Flow Restriction
Are you recovering from an injury? If so, you may be a candidate for blood flow restriction treatments. This may seem counterintuitive - you might ask yourself, “Why would I want to restrict my blood flow? Isn’t it good for blood to circulate?” While these are valid points, blood flow restriction treatments can actually pose several benefits, especially in athletes. Blood flow restriction isn’t just therapeutic – in fact, it helps strengthen muscles. Treatments are usually done during exercise, using compression to restrict circulation in the affected area(s). This is done in order to promote hypertrophy (increase in muscle mass) and prevent disuse atrophy (decrease in muscle mass). How exactly does blood flow restriction work? The compression devices used during blood flow restriction treatments are similar to blood pressure cuffs. The pressure created by these compression devices is high enough to occlude blood flow at 50-80% within the affected muscles. Blood flow restriction is based on a popular theory that the treatments lead to a “local hypoxic event,” meaning the tissues in the affected area will be temporarily deprived of oxygen. While this may sound intimidating, the
local hypoxia actually helps in accumulating more metabolites, in order to regulate the body’s anabolic response system (also known as the way in which the body gains muscle protein) during exercise. Essentially, restricting the blood flow in the affected area helps to build more muscle protein. Additional physiological responses to blood flow restriction include:
• Increased anabolic growth factors • Fast twitch fiber recruitment • Muscle fiber synthesis • Heat shock proteins • Nitric oxide synthase • Decreased expression of myostatin
If you are interested in learning more about blood flow restriction and how it may benefit you, contact ProMotion Rehab and Sports Medicine today!
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NEWSLETTER The Newsletter About Your Health And Caring For Your Body
HOW TO RELIEVE YOUR SHOULDER, ELBOW AND WRIST PAIN, BY STRENGTHENING YOUR ROTATOR CUFF 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 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
ProMotion Rehab and Sports Medicine can help you return to a more active and pain- free life. Give us a call today:
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certain characteristics, it’s important not to ignore them, and seek help. If you keep experiencing shoulder clicking or “popping,” for example, it may indicate a more serious problem in the 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. If you are experiencing shoulder, elbow or wrist pain and need relief now, contact the professional therapists at ProMotion Rehab and Sports Medicine for a chance at a pain-free and active life!
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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 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! http://orthoinfo.aaos.org/topic.cfm?topic=a00327 http://www.moveforwardpt.com/symptomsconditionsdetail.aspx?cid=95bd746b-b25f-46f5- 8373-fb56c9f6b46a
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HEALTHY RECIPE: ARUGULA, GRAPE, AND SUNFLOWER SEED SALAD
INGREDIENTS • 3 tablespoons red wine vinegar • 1 teaspoon honey • 1 teaspoon maple syrup • 1/2 teaspoon stone-ground mustard • 2 teaspoons grapeseed oil • 7 cups loosely packed baby arugula
• 2 cups red grapes, halved • 2 tablespoons toasted sunflower seed • 1 teaspoon chopped fresh thyme • 1/4 teaspoon salt • 1/4 teaspoon ground black pepper
INSTRUCTIONS Combinevinegar,honey,syrup,andmustard inasmallbowl.Gradually add oil, stirring with a whisk. Combine arugula, grapes, seeds, and thyme in a large bowl. Drizzle vinegar mixture over arugula; sprinkle with salt and pepper. Toss gently to coat.
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Patient Success Spotlight
Exercise Essentials
SCAPULAR RETRACTION Stand tall, shoulders relaxed. Pull shoulder blades back and down. Don’t hunch your shoulders. Repeat seven times.
Strengthens Shoulders
“They are considerate, helpful, and willing to listen to their clients!” “Nancy, Caroline, and the whole team at ProMotion were able to help me through an intense rehearsal and performance schedule while I was battling a twisted ankle! I will definitely recommend to anyone dealing with an injury - they are considerate, helpful, and willing to listen to their clients!” - M.B.
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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Healthy Activity: Prepare To Swim In TheWater Safely!
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These important swimming safety tips are what you should be aware of before you head out to the pool or beach. • Swim in designated areas supervised by lifeguards. • Always swim with a buddy; do not allow anyone to swim alone. • Never leave a young child unattended near water and do not trust a child’s life to another child; teach children to always ask permission to go near water. • Protect your skin. Limit the amount of direct sunlight you receive between 10:00 a.m. and 4:00 p.m. and wear sunscreen with a protection factor of at least 15. • Drink plenty of water regularly, even if you’re not thirsty. Avoid drinks with alcohol or caffeine in them.
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