Nebraska_How To Relieve Shoulder and Rotator Cuff Pain

Nebraska Orthopaedic Newsletter

You Can Find Relief For Your Shoulder and Arm Pain We Are Here to Help!

Nebraska Orthopaedic Newsletter

STRENGTHEN YOUR ROTATOR CUFF “Are You Protecting Your Shoulder From Injury?”

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 havecontinuous 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, it may indicate a more serious problem in the shoulder area. Sharp pain should also be checked out with yourphysical 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 Nebraska Orthopaedic Physical Therapy for a pain-free and active life!

ELKHORN CLINIC P: (402) 620-4605 F: (402) 620-4606

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’lladditionally reducewearand tearonyour shoulders by being more mindful of how you use them. Does your job or sport absolutely require repetitive lifting, reaching or swinging? Ifso, it’shelpful togetcoaching fromaphysical 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. Ifyouhavequestionsaboutanachingshoulder 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! detail.aspx?cid=95bd746b-b25f-46f5-8373-fb56c9f6b46a


Turkey Meatballs

INGREDIENTS • 1 lb ground turkey • 1 large egg beaten • 1/4 cup shaved parmesan

• 1 tsp basil • 1 tsp salt

• 1/2 tsp ground black pepper • 1 (24 oz) jar red pasta sauce • 1/2 lb whole grain spaghetti

• 1 tsp garlic powder • 1 tsp onion powder

DIRECTIONS Preheat broiler on high for 5 minutes. Combine all meatball ingredients in large bowl. Use your hands to mix the ingredients. Use a 1.5 tablespoon cookie scoop to scoop 18 meatballs onto a rimmed cookie sheet. Broil on top rack for 5 minutes. In a large skillet, bring pasta sauce to a low simmer. Add in cooked meatballs and simmer together for 5-10 minutes or until meatballs are completely cooked through. Serve with your choice of pasta, fresh basil, more parmesan and enjoy!

Patient Spotlight

“I have gained knowledge in exercise and strength techniques to better condition and maintain the positive health of my back and core.”

“One morning in late June, I awoke to severe muscle spasms in my lower back. I experienced these spasms, lasting up to a minute, throughout the morning. As a result I could not get out of bed that day. The next day, once the spasms subsided, I was able to sit up on the edge of the bed. I was still not able to stand up. The third day I could stand, bend over, and walk slowly. I could only stand/ walk for short periods of time. The spasms were sporadic, but the pain was continuous and I also had a burning sensation down my left leg. I began taking anti-inflammatories and a prescription for muscle relaxers. I iced my back twice a day. I also scheduled myself for a free back pain and sciatica workshop that was being hostedbyNebraskaOrthopaedicPhysicalTherapy in Elkhorn and scheduled a free mini screen with Amy. From day one of therapy, it was clear to me that Amy had a well thought out plan on how to not

Through Nebraska Orthopaedic PT, I have gained knowledge inexerciseandstrength techniques to better condition and maintain the positive health of my back and core. I thank Amy and the staff at NebraskaOrthopaedicPhysicalTherapyforallthey have done for me. I leave there with confidence and new friendships.” -John

only get me back to pain free, but to create a foundation for the future.She tookwhatever time wasnecessary toanswerallofmyquestions (and there were many) and to thoroughly go through exercises and stretches. Amy was thoughtful, knowledgeable, caring, and enthusiastic about my rehab. I was always greeted with a smile and thoughtfulquestionsabouthow Iwas feeling that day and how I wanted to feel in the future.

3 Natural Ways to Beat Spring Allergies

1. Limit your time outdoors. Each spring, trees release billions of tiny pollen grains into the air. When you breathe them into your nose and lungs, they can trigger an allergic reaction. Staying inside can help, especially on windy days and during the early morning hours, when pollen counts are highest. 2. Get natural relief. Some herbal remedies may help stave off allergy symptoms. More research is needed, but an extract from a shrub called butterbur shows promise. Biminne, a Chinese herbal formula with ingredients like ginkgo biloba and Chinese skullcap, may also help. One study found that people who took biminne five times a day for 12 weeks still felt the benefits a year later.

3.Tweak your home. Simple changes make a difference. Shut all windows to keep out pollen. Use an air conditioner to cool your home instead of a fan, which draws in air from outside. Take off your shoes at the door and ask guests to do the same.That keeps allergens outside. Finally, don’t allow guests, or yourself, to smoke inside the home. It can make allergy symptoms worse. If you or someone you live with smokes, now is a good time to quit.

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