Lonoke PT. Got A Chip On Your Shoulder?

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

GOT A CHIP ON YOUR SHOULDER? Getting A Handle On Shoulder, Elbow & Wrist Pain

INSIDE • Treating Shoulder, Elbow, & Wrist Pain • Exercise Essentials • Outstanding Results • Tips for Your Garden

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


GOT A CHIP ON YOUR SHOULDER? Getting A Handle On Shoulder, Elbow & Wrist Pain

It’s time to say goodbye to elbow, wrist and shoulder 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 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. Elbow, wrist and shoulder 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:

• Athletic injuries

• Issues with poor posture

• Muscle sprain

• Carpal tunnel syndrome, which can develop from overuse of the wrist and regular, repetitive motions, such as typing

• Muscle strain

• Dislocation or hyperextension of the joints

• Heavy lifting

Getting a Handle on Wrist, Elbow and Shoulder Pain One of the biggest concerns regarding pain in the wrist, elbow and shoulder 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 wrists, elbows and shoulders 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.

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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 elbows, wrists or shoulders 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, wrists and elbows, contact your physical therapist.

Did you know you can choose your physical therapist? Doctors typically give patients a list of recommendations for physical therapy. They may even tell you where to go. Did you know you can take your prescription anywhere? We accept any prescription, even if it shows a different clinic on the paper. It’s your decision where you want to go for therapy. YOUR CHOICE!

Congratulations to Our Attendance Winner! Dayton Ask us how you can win, too!

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Patient Spotlight

When Dayton first started therapy he couldn’t move his thumb which made daily activities such as driving, typing, lifting and gripping very difficult. Now he can perform a lot his daily activities without pain or difficulty. Check out his improvement report. “I improved from almost no motion to full range of motion since I started therapy. I can lift weights and grip whatever I need. I can also put all of my weight on my hand with no pain or weakness. I am also starting to throw and catch a baseball again and returning to sports.” - Dayton


Outstanding RESULTS

“My grasp has improved a great deal. My wrist is more flexible with less pain. I feel more freedom to use my right arm whereas I used to baby it before therapy. I can stretch to reach things and was able to use the steam cleaner again without pain in my wrist.” - P.M.

“I have increased my strength tremendously!” - G.W.

“I have full range of motion back! Which I didn’t know if it would happen or not. I can do normal activities again without pain.” - J.S.

Move Freely • Alleviate Pain Naturally • Have More Energy • Enjoy Activities Pain Free • Be Stronger

Don’t let pain become a way of life Come in for a Free Consultation and let us help you move toward a better feeling you. FREE PAIN ASSESSMENT Lonoke: 501-676-5540 ProMotion: 501-945-0200

We help you:

Naturally relieve aches and pains. Prevent stiffness or swelling. Be more active with your friends and family.

Have more energy. Feel better at work.


Offer valid for the first 25 people to schedule. Expires 5-30-19.

Tips For Your Garden

Did You Know... When planting seeds plant a banana peel along with them to help with nutrients. Dig a trench two inches deep and at least long enough to accommodate the banana peel strip. Lay banana peel strips flat with the inside facing up and put the seeds on top. Cover with light, rich, well-drained soil and water, care for your seeds as usual. As they germinate, create roots and begin growing they will greatly benefit from the rich fertilizer created by the decomposing banana peels. Tips For You While Gardening The following tips can help minimize aches and pains: 1. Get moving before you garden. A 10 minute brisk walk and stretches for the spine and limbs are good ways to warm up. 2. Change positions frequently to avoid stiffness or cramping. Be aware of how your body feels as you work in your garden. If a part of your body starts to ache, take a break, stretch that body part in the opposite direction it was in, or switch to a different gardening activity. For example, if you’ve been leaning forward for more than a few minutes, and your back starts to ache, slowly stand up, and gently lean backwards a few times. 3. Use a garden cart or wheelbarrow to move heavy planting materials or tools. Lift with your knees and use good posture

while moving a cart or wheelbarrow. 4. Give your knees a break. Use knee pads or a gardening pad. If kneeling or leaning down to the ground causes significant pain in your back or knees, consider using elevated planters to do your gardening. If kneeling on both knees causes discomfort in your back, try kneeling on one and keep the other foot on the ground. 5. Maintain good posture. Use good body mechanics when you pick something up or pull on something, such as a weed. Bend your knees, tighten your abdominals, and keep your back straight as you lift or pull things. Avoid twisting your spine or knees when moving things to the side; instead, move your feet or pivot on your toes to turn your full body as one unit. 6. Take breaks. If you haven’t done gardening or other yard work in a while, plan to work in short stints, building in time for breaks before you start feeling aches and pains. 7. Keep moving after you garden. End your gardening session with some gentle backward bending of your low back, a short walk and light stretching, similar to stretches done before starting.


Trivia Question!

Ms. Lana’s Chocolate Caramel Cake

Last month’s answer was A) Cervical, Thoracic, Lumbar

What are the two main ligaments in your elbow? a) Transverse humeral and Radial collateral b) Ulnar collateral and Transverse humeral c) Radial collateral and Ulnar collateral d) Glenohumeral and Transverse humeral


• 1 Devil’s food cake mix • 1 jar caramel ice cream topping • 1 can sweet condensed milk

• 1 package heath bar chips • 8 oz. cool whip

INSTRUCTIONS Bake cake mix according to box in 13x9 pan. Mix caramel and condensed milk together. Heat in microwave for 1 minute. Pour over cooled cake. Top with cool whip and heath bar pieces.

Find out the answer in next month’s issue!

Lonoke: 501-676-5540 ProMotion: 501-945-0200

Exercise Essentials Try these exercises to help keep you moving...

Wrist Extensor Stretch Keeping the elbow

straight on the involved side, use your other hand to bend the wrist back as shown until a stretch is felt.

Grip Squeezes Grip a small ball or small rolled up towel and squeeze it with your hand. Repeat for 3 minutes.

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


Care to Share Winner: Mrs. Betty

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