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.
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MUSHROOM & SPINACH CREPES
INGREDIENTS • ½ cup whole-wheat flour • ¼ teaspoon salt • 3 large eggs • ½ cup low-fat milk • 2 teaspoons canola oil or melted butter • 1 tablespoon extra-virgin olive oil
• 12 ounces sliced mixed mushrooms • ⅔ cup thinly sliced shallots • 1 teaspoon chopped fresh rosemary • ¼ teaspoon salt • 5 ounces baby spinach • ½ cup seltzer water • 6 tablespoons crumbled goat cheese
DIRECTIONS Process whole-wheat flour, all-purpose flour, salt, eggs, milk and oil (or butter) in a blender o food processor until smooth.Transfer to a bowl, cover and refrigerate for at least 30 minute or overnight. Heat oil in a large nonstick skillet over medium heat. Add mushrooms, shallot rosemary and salt and cook, stirring, until the mushrooms are soft and have released thei liquid, about 6 minutes. Stir in spinach a handful at a time and cook until wilted, about minutes. Slowly whisk seltzer into the batter. Coat a large nonstick skillet with cooking spra heat over medium-high heat. Ladle ⅓ cup batter into the center of the pan; immediately til and rotate the pan to spread evenly over the bottom. Cook about 30 seconds to 1 minut Lift the edge, then quickly grasp the crepe with your fingers and flip. Cook about 20 second Slide onto a plate. Repeat with the remaining batter, spraying the pan as needed and stackin crepes as you go. Spread a generous ⅓ cup of the mushroom filling in the center, leaving 1- to 2-inch border. Top with 1 tablespoon goat cheese. Fold in the sides to make a squar shape, leaving a “window” in the center. Repeat with the remaining crepes and filling. Garnis with rosemary, if desired.
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