It’s time to say goodbye to shoulder, elbow and wrist pain once and for all. Identifying the cause of your pain and taking steps to combat ill habits that may be contributing to your discomfort can have a significant impact on your quality of life. Wave goodbye to pain in your hands, wrists, elbows and shoulders with targeted techniques from your experienced physical therapists.
N E W S L E T T E R
WHERE IS YOUR SHOULDER, ELBOW & WRIST PAIN COMING FROM?
Center for Physical Therapy and Exercise CPTE
www.CPTE.net
N E W S L E T T E R
Center for Physical Therapy and Exercise CPTE
It’s time to say goodbye to shoulder, elbow and wrist pain once and for all. Identifying the cause of your pain and taking steps to combat ill habits that may be contributing to your discomfort can have a significant impact on your quality of life. Wave goodbye to pain in your hands, wrists, elbows and shoulders with targeted techniques from your experienced physical therapists. What is Causing the Pain? Think about the tasks that make up the majority of your day-to-day life. It is often said that life in the 21st century is way easier on the body than life during any other time in human history — and it’s true that there is a fair amount of evidence to support this idea. Rather than spending all of your days working in a factory or on a farm, the vast majority of Americans work indoors, often at a computer for a predetermined number of hours week after week. But this new lifestyle isn’t exactly harmless for the body, either. There are plenty of ways in which the common tasks of 21st-century life put the body under a great deal of stress. Sedentary lifestyles frequently contribute to weight gain, which increases your risk for a long list of obesity- related diseases.This puts additional stress on your body, which could result INSIDE : • Get A Handle on Shoulder, Elbow, & Wrist Pain • Refer-A-Friend WHERE IS YOUR SHOULDER, ELBOW & WRIST PAIN COMING FROM?
• Patient Success Spotlight • Relieve Shoulder Pain In Minutes
in pain in crucial joints like your shoulders, elbows and yes, even your wrists. But even aside from that, there are a lot of potential issues that your body can face as a result of sedentary behavior in the workplace — including shoulder, elbow and wrist pain. Shoulder, elbow and wrist injuries are especially common as a result of workplace injury and overuse. While it is sometimes possible to take action to prevent an injury from developing, it is especially important to be able to recognize when an injury develops and to understand ways that you can combat that injury by identifying what may have caused the pain to develop in the first place. Common issues that can lead to shoulder, wrist and elbow pain include: • Issues with poor posture • Carpal tunnel syndrome, which can develop from overuse of the wrist and regular, repetitive motions, such as typing • Heavy lifting
• Athletic injuries • Muscle sprain • Muscle strain • Dislocation or hyperextension of the joints
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Get A Handle on Shoulder, Elbow, & Wrist Pain
One of the biggest concerns regarding pain in the shoulder, elbow and wrist is that it is difficult to impossible to actually allow these parts of the body time to rest. Every movement and action requires these body parts — and when the pain develops in both arms, as it often does, treating the pain becomes even more complicated. It is impossible to care for your basic needs without involving your shoulder or wrist, let alone get through a day at the office. This is why so many issues regarding pain in the shoulder, elbows and wrists typically become chronic. Since it is difficult to allow these body parts time to properly rest, they continue being overused and the pain can actually worsen. Treating Shoulder, Elbow and Wrist Pain. Addressing the pain early on is the best way to prevent an issue from becoming chronic. Turning to medication and braces for pain management is not a long-term solution and will only push off the inevitable truth — that you need to find a solution for the problem that is causing you pain. Physical therapy is the ideal tool for support in this regard. Working with a physical therapist will provide you with an opportunity to understand what movements may be causing further discomfort, and can help you to strengthen the surrounding muscles while improving range of motion, which together will likely alleviate some of the pain associated with your injury.
Don’t assume that pain in your shoulder, elbows or wrists will go away on its own. It is more common for the pain to worsen, and compensating for the pain by overusing the opposite arm can cause further injury to develop. For support with learning how to manage the pain, and to learn exercises and techniques that can help you overcome the injury and restore proper strength and functionality to your shoulders, elbows and wrists, contact your physical therapist. For more support in finding relief from joint pain, talk to your physical therapist.
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Finger Lickin’ Bar-b-q Chicken Recipe
• 1 6oz can tomato paste • About ½ pound per person
• 1½ tbsp Dijon mustard • 1 tbsp balsamic vinegar • 1 tsp apple cider vinegar • 1 tsp paprika
INGREDIENTS No sugar bar-b-q sauce: • ½ tbsp bacon fat, lard, or coconut oil • ½ a sweet onion, minced • 3 cloves garlic, crushed & minced
bone-in, skin-on truly free-range and preferably organic chicken cuts (the skin does not add unhealthy saturated fat and the bones will leach minerals and other nutrients as they grill)
• 1 tsp chili powder • ½ tsp cinnamon • ½ tsp sea salt • 1 cup chicken broth
INSTRUCTIONS MaketheSauce: Melt thebaconfat, lard,orcoconutoil inasaucepan.Add themincedonionandgarlicandsauté until translucent.Stir in thespices thoroughly, thenadd thechickenbrothand tomatopastemixingwell.Bring toaboil thencoverand reduce theheat tosimmer30-45minutes.Coolbeforeusingasamarinadeorbottling. Marinate and grill: For BBQ chicken, clean bone-on, skin-on chicken parts under running water and pat dry. Placeallbut½cupBBQsauceandchicken inacontainerand letmarinateovernight in the fridge.Preheatyour grill to medium. Remove the chicken from the marinade and place on preheated grill. Discard the marinade. Grill one minute per side to set the marinade. Brushing with new marinade, grill 10 minutes on each side or until the juices run clear depending on the size of your chicken pieces. Brush with more marinade as it cooks. Findmorehealthyrecipemakeoversatwww.OurNutritionKitchen.comcontributedbyMarieCecchiniSternquist, MS,CHHC,whousesFunctionalNutritionandNutritionResponseTesting toaddress inflammatoryprocesses that prevent true healing.
CALL US TODAY IF YOU ARE EXPERIENCING ARM PAIN
Patient Success Spotlight
4 SIMPLE WAYS TO MAKE HYDRATION A HABIT
I would not go anywhere else for treatment. “I have just completed my 3rd “go-around” with CPTE. (Broken Bones & Spinal Stenosis before). My experiences here have always been good ones; successful results. I would not go anywhere else for treatment. Everything done for me here-traction, pool therapy, etc, assisted by expert therapists, have aided me to proceed pain free. Also, when you leave, it is comforting to know that if you follow the steps and exercises prescribed by the therapists, you will definitely improve past your goals.” -J.M. WAND SHOULDER FLEXION Lying on your back and holding a wand, palm face down on both sides, slowly raise the wand towards overhead. Repeat 3 sets of 8 reps. Strengthens Shoulders www.simpleset.net Relieve Shoulder Pain In Minutes Try this movement if you are experiencing shoulder pain.
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 arm’s reach, it’svery likelythatyou’llmindlesslysipfrom itthroughouttheday,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. Byeating foods likevegetables, 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, which makes iteasiertobecomedehydrated.Thesetipsshouldmakehydration ahabit inyour life.Remember toalwayskeepawaterbottleasaphysical reminder to drink even if you’re not thirsty.
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