Health & Wellness Newsletter: Stop It Before It Starts: Simple Tips to Prevent Shoulder Pain by Restore Physical Therapy
HEALTH & WELLNESS The Newsletter About Your Health And Caring For Your Body
STOP IT BEFORE IT STARTS SIMPLE TIPS TO PREVENT SHOULDER PAIN This June We Are Celebrating 19 Years of Serving You!
www.restore-rehab.com
HEALTH & WELLNESS The Newsletter About Your Health And Caring For Your Body
STOP IT BEFORE IT STARTS SIMPLE TIPS TO PREVENT SHOULDER PAIN
What Causes Shoulder Pain and Injury, Anyway? Your shoulder is an incredibly complex ball-and-socket joint with several moving parts, including: • Three separate bones: the humerus (arm bone), scapula (shoulder blade), and clavicle (collarbone) • Cartilage that wraps and protects these bones from rubbing against each other • The three main ligaments that connect your shoulder’s bones • A collection of muscles and tendons known as the rotator cuff that wrap and support the shoulder joint • Bursae: small fluid-filled sacs that protect your tendons Damaging any of these structures can lead to shoulder pain, weakness, and immobility. Some people injure their shoulders through sudden, acute injuries, especially if they’re active — a hard fall on the football field could tear their rotator cuff or dislocate the arm bone out of their shoulder socket.
If you’ve ever suffered a shoulder injury, then you know how debilitating it can be. Not only are you experiencing persistent pain, but most shoulder injuries also restrict the range of motion in the joint, making day-to-day tasks — from grabbing a cup off the high shelf to brushing your hair — feel nearly impossible. At Restore Physical Therapy, our team of physical therapists will work with you to identify and resolve the underlying causes of your shoulder pain. We offer acute pain relief and can guide you through complete shoulder rehabilitation regardless of whether or not you require surgery, and often, you can resolve a shoulder injury with physical therapy alone! But that process can take a while, and we want to help you avoid shoulder injuries, too. While we do incorporate injury prevention information into our rehab programs, it’s never a bad time to start incorporating small changes into your routine that can help prevent shoulder pain.
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SERVICES/THERAPIES:
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• Joint Replacements • Balance Disorders • Vestibular Rehabilitation • Sports Injuries • And More!
• Neck & Back Pain/Radiculopathy • Hip, Knee, Ankle & Foot Injuries • Elbow & Shoulder Rehabilitation • Arthritis — Painful Joints • Headaches & TMJ Disorders
STOP IT BEFORE IT STARTS SIMPLE TIPS TO PREVENT SHOULDER PAIN
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However, many shoulder injuries are actually overuse injuries, meaning the pain and immobility symptoms occur due to repeated micro-injuries in your shoulder’s tissue. Often, sports-related shoulder injuries are actually due to overuse, as repeated overhead motions (such as throwing a ball or certain swimming strokes) put stress on the shoulder joint, leading to symptoms. Using improper form can also contribute to overuse injuries, such as improper posture — a weak upper back strains your shoulder muscles, making them do more work than needed. Preventing shoulder pain is really about preventing these overuse injuries. By making small changes, you can keep your shoulders strong, healthy, and pain-free! 5 Ways You Can Help Prevent Shoulder Pain 1. Strengthen your upper body: Strong upper back and shoulder
stretches that can do wonders — just make sure you never force a movement! 3. Don’t forget to warm up first: Many popular recreational activities put you at risk for a shoulder injury, including swimming, pickleball, and tennis. It’s crucial that you warm up your shoulder before you dive in. Try some quick cardio paired with active shoulder stretches (like arm circles). 4. Maintain proper posture: Proper posture isn’t about standing up straight all the time; it’s about maintaining postural awareness and keeping your spine in alignment no matter what you’re doing. And if you have a sedentary job, move around regularly. Both habits will help keep your upper back and shoulders strong. 5. Pay attention to ergonomics: If your workspace isn’t shoulder- friendly, you might wind up with an overuse injury. Simple changes — like adjusting the height of your computer monitor or maintaining good posture when using hand tools — will reduce repetitive stress and lower your chances of developing shoulder pain. Need A Little Help? We’ve Got You The Restore Physical Therapy physical therapists can help you prevent shoulder injuries as easily as we can treat them! Whether you’re looking for a shoulder stretch and strengthen routine, postural corrections, or some simple ergonomic adjustments, we’re here for you. Call us today to get started! 856-396-8131 Exercise Essentials Stand with feet shoulder-width apart holding dumbbells at your sides. Raise both arms straight in front of you to shoulder height, keeping elbows slightly bent. Lower slowly and repeat to strengthen the shoulders. 3 sets, 10 reps. DUMBBELL FRONT RAISE
muscles are better able to provide the shoulder joint with the support and stability it needs, meaning you’ll be less likely to suffer an injury. Not sure how to get started? Our PTs can walk you through some appropriate exercises. 2. Keep your mobility: We can show you simple range of motion exercises that will get the blood flowing to your joints, keeping them healthy. Reaching overhead, across your body, or behind your back are all basic
Celebrating 19 Years of Helping You Move Better! This June, Restore Physical Therapy is proudly celebrating 19 years of serving our community! Since day one, our mission has been to help you move, feel, and live your best. Thank you for trusting us with your care over the years — we couldn’t have done it without you! Here’s to continuing the journey toward health and wellness together.
Patient Success Stories
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Ergonomics is a field of study focused on optimizing the environments in which people work, ensuring a safe, happy, and productive workplace. Whether you work in an office or at a construction site, your job might contribute to your shoulder pain. Simple ergonomic adjustments can help minimize your risk of a shoulder injury. At Restore Physical Therapy, our team evaluates not just your shoulder joint but the entire movement system, including your spine. Our certified McKenzie therapists take a targeted approach to identifying and resolving symptoms! ERGONOMIC TIPS for Good Shoulder Health
We Want to Hear Your Success Story By sharing your success story you can help us reach more people in our community — inspiring someone to find relief from pain and become stronger and healthier. “Restore is a great physical therapy place to go to. I came in not being able to touch my shoulder due to the fact that I broke my arm, but then Restore helped me out. I walked out today being able to touch my shoulder and being able to go back to my sports and everyday life.” — Sonya R. — Actual 5 Star Google Review “The strength of my arms and shoulders has improved greatly since my first day at Restore Physical Therapy! Kyle, the therapist, was kind and very patient with me throughout the therapy sessions, even at times when I resisted. Thanks so much for helping me regain the mobility and strength that I needed to do my job better!” — Eastla G. — Actual 5 Star Google Review
If You Have an Office Job… • Adjust your desk and chair so elbows rest at a 90-degree angle.
• Keep your mouse and keyboard close together to avoid overreaching. • Position your monitor so the top is at or just below eye level. • Take regular breaks to stretch and reset posture.
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If You Have a Manual Job… • Avoid bending your torso to pick up items (even if they aren’t heavy). Instead, use positioning devices (like a forklift) to bring the items right in front of you.
Experience What Truly Personalized Care is Like
• Avoid repeatedly lifting items above your head whenever possible, and remember to keep what you’re lifting close to your body. • Take regular breaks, to reduce fatigue from repetitive movements. • Warm up before the workday to prepare your shoulders and spine. Call Restore Physical Therapy for Personalized Support Want to reduce stress on your shoulders throughout the day? Our physical therapists offer personalized ergonomic evaluations and movement strategies to help you feel and function better. Call today to schedule your visit. 856-396-8131
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