If you have been researching those first troublesome aches and pains about your shoulder, then you have probably realized by now, the sheer number of injuries that befall the shoulder area. That’s because this large joint is the connecting point for so many crucial daily actions. Among the most common types of shoulder injuries are biceps tendonitis, rotator cuff tears and sprains, arthritis and shoulder impingement.
Nebraska Orthopaedic Newsletter
Protecting Your Shoulders From Injury
• Protecting Your Shoulders From Injury • Use It Or Lose It! • Patient Spotlights • 5 Healthy Tips for the Holiday Season • Roasted Brussels Sprouts and Carrots
Nebraska Orthopaedic Newsletter
Protecting Your Shoulders From INJURY
What Would You Do with a Shoulder Injury? If you have been researching those first troublesome aches and pains about your shoulder, then you have probably realized by now, the sheer number of injuries that befall the shoulder area. That’s because this large joint is the connecting point for so many crucial daily actions. Among the most common types of shoulder injuries are biceps tendonitis, rotator cuff tears and sprains, arthritis and shoulder impingement. 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 certain characteristics, it’s important not to ignore them, and seek help. If you keep experiencing shoulder clicking or “popping,” for example, you may have a ligament tear in your 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.
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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“upandback,”because lettingtheweightof 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 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,
whichare inexpensiveandportable.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 the 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 at (402) 721-1112 to speak with one of our physical therapists. Your shoulders will be happy you did! SOURCES: • orthoinfo.aaos.org/topic.cfm?topic=a00327 • moveforwardpt.com/symptomsconditionsdetail. aspx?cid=95bd746b-b25f-46f5-8373-fb56c9f6b46a
5 Healthy Tips for the Holiday Season
1. Shop Well For Yourself . It is more important then ever to stock your kitchen with healthy foods. Have healthy snacks handy. The more convenient they are, the more likely you are to eat them. Instead of thinking about what you shouldn’t eat, promise to eat your 3 to 5 servings of vegetables each day. 2. Schedule Your Exercise . Your schedule will be very hectic this holiday season. Schedule your workouts just as you would any other appointment. It’s ok if you can’t make it to class, but make sure that you get some activity in at least three days per week. 3. Just Say No . You probably aren’t aware how much extra food you consume just from people offering it to you. A sample at the market here, an extra cookie at an office party there and it all adds up. Just think twice before you take that food and decide if you really want it. 4. Skip the Baking . Do you make baked goods for giving? Chances are you eat much of what you bake. Who wouldn’t? Instead make non-food gifts, or prepare ingredients for baked goods and put them in pretty jars--let your gift recipient bake it up. That way, they can eat it when they want it and you don’t have to be tempted in the kitchen. 5. Hydrate . Keep your water bottle with you at all times. You should be drinking eight, 8-oz glasses of water each day. One handy trick is to buy a 64 ounce water jug. Fill it up in the morning and know that you need to finish it by the end of the day.
Patient Spotlights
“Getting back to independent living
“From day one, I was a believer that it not only works, but was necessary for my recovery.” “I was in a pretty bad motorcycle accident. I chose Ne Ortho PT for convenience of being close to home. From day one, I was a believer that it not only works, but was necessary for my recovery.
following my shoulder surgery would not have been possible without... Nebraska Orthopaedic Physical Therapy.”
“When entering the clinic for my first visit, I was unable to raise my
arm high enough to take my coat off and on by myself. It was a huge accomplishment to complete that task independently by the 4th or 5th visit, continued to improve, and was eventually able to graduate wearing my NOPTt-shirt that I pulled on over my head with no assistance. Getting back to independent living following my shoulder surgery would not have beenpossiblewithout theexceptional therapyservicesandhomeexercise program offered by Nebraska Orthopaedic Physical Therapy.” - B.
The staff are all amazing and genuinely care. Every appointment I learned something new and became stronger with each exercise they threw at me. Their support, kindness, and knowledge is incredible to me. Thank you all so much for getting me strong again.” - B. H.
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Exercise Essentials
Roasted Brussels Sprouts and Carrots
WAND SHOULDER FLEXION
Increases Range of Motion
Lying on your back and holding a wand, palms face down on both sides, gently raise the wand towards overhead in a gentle motion. Hold for 3 seconds and slowly lower wand to starting position. Repeat 5 times.
Exercisescopyrightof
INGREDIENTS • 3/4 lb. Brussels sprouts, trimmed and halved • 2 large carrots, peeled and sliced into 1/2” pieces • 2 tbsp. extra-virgin olive oil • 1 tbsp. balsamic vinegar
• 1 tsp. chopped rosemary leaves • 1 tsp. chopped thyme leaves • Kosher salt • Freshly ground black pepper
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• 1/2 c. toasted pecans • 1/2 c. dried cranberries
INSTRUCTIONS Preheat oven to 400°F. Scatter vegetables on a large baking sheet. Toss with oil, balsamic vinegar, rosemary, and thyme. Season with salt and pepper. Bake for 20 to 25 minutes, until the vegetables are tender, shaking the pan halfway through. Before serving, toss roasted vegetables with pecans and cranberries. In a large bowl, toss vegetables with oil, balsamic vinegar, and herbs. Season with salt and pepper. This dish is perfect for your Thanksgiving vegetable side dish. Courtesy: delish.com/cooking/recipe-ideas/recipes/a50228/holiday-roasted-vegetables-recipe
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