Health & Fitness Newsletter by Back To Action Physical Therapy
Health & Fitness The Newsletter About Your Health And Caring For Your Body
“How Much Help Can You Be If You’re Weak?” 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.
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Inside: • Protecting Your Shoulders From Injury
• Patient Success Spotlights
• Practice News
• Use It Or Lose It
Health & Fitness The Newsletter About Your Health And Caring For Your Body
USE IT OR LOSE IT | RELIEVE SHOULDER PAIN IN 60 SECONDS | PRACTICE NEWS
“Reach Over Your Head Without Fear Of Pain!” PROTECTING YOUR SHOULDERS 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 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. Call us today to speak with your physical therapist, or come on in for a free consultation.
PATIENT SUCCESS SPOTLIGHTS I regained my strength! “I came to physical therapy after injuring my shoulder. I had discomfort with any overhead or over shoulder movement with my right shoulder. Iwasunable to throwaballorswingagolfclubwithoutpainordiscomfort. I feltdiscomfortputtingona jacketorbackpack. After going through physical therapy twice a week for two months, I regained my strength and range of motion and am able to accomplish daily and extracurricular activities pain-free, including golfing again! I always had a pleasant experience in PT and with all the techs that worked with me.The staff worked with my schedule to fit me in last minute if I was late or needed to reschedule. Awesome team to work with and got me back to where I wanted to be.” - Casey M. I can now move my right shoulder! “I was referred to Back to Action for bilateral shoulder pain. I had a very difficult time moving my right shoulder. My left shoulder did not hurt me as bad, but it was starting to give me trouble so my doctor referred me here and I sure am glad he did. I could not put on my shirt
or wash my hair without significant discomfort and limitation. By the time I finished up my therapy, I can say my left shoulder is pain free and I can now move my right shoulder about 50% more. I wish I could come to therapy everyday because everyone here is amazing and they really want to help you. I called them my “Drill Sergeants.” Thank you for everything and for helping me feel better. ” - Victor
Look inside to learn more about our programs to say goodbye to aches and pains and return to a pain-free, active lifestyle! www.back-to-action.com
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’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, 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. If you have questions about an aching shoulder 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! http://orthoinfo.aaos.org/topic.cfm?topic=a00327 http://www.moveforwardpt.com/symptomsconditionsdetail.aspx?cid=95bd746b-b25f-46f5- 8373-fb56c9f6b46a
Physical Therapists Are The Mechanics Of Your Body!
Relieve Shoulder Pain In 60 Seconds Try this movement if you are experiencing pain.
Strengthens Shoulders
SHOULDER D2 PATTERN Stand with good posture. Start with your arm across your body with your hand rotated in, thumb pointed down. Bring your arm up and across your body diagonally. As you do, rotate your hand outward. Finish with your hand above your head and out to the side
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Minor aches and pains are warning signals from your body to let you know something is not working properly. Don’t put off the pain until it’s too late. Come in today for a “Tune-Up.”
CALL TODAY!
Harlingen 956-428-8951
Del Rio 830-775-9118
Brownsville 956-621-0397
Eagle Pass 830-757-2497
PRACTICE NEWS: Keeping Our Community InMind!
Brownsville. Back to Action Brownsville participated at the 9/11 Memorial Ride organized by theBrownsvilleFireDepartmentStation8.Prior to the ride,aspecialceremony tohonor the 17th anniversary of 9/11 was rendered to consecrate the bravery displayed by the firefighters, EMTs, law enforcement officers, and others who voluntarily placed their lives in danger 17 years ago. After the 32 mile bike ride, a free hotdog sausage breakfast was provided by the Fire Department. Proceeds from this event has gone to the Toy Drive Christmas Funds being raised by the Fire Department of the City Of Brownsville. BTA Brownsville threw a Fall Kick Off Party at our Open House at our clinic on the 20th of September where we had food, drinks and drew door prizes. Our guests took home a large screen TV, Cool Cabana, Keurig Coffee maker, wine baskets and many more prizes. BTA Director of Physical Therapy, Ron Sibayan, celebrated his birthday in the month of September. Eagle Pass. We had an awesome girl’s night out for a great cause! Team BTA had a night filledwith laughs, fun,painting, food,andwinesupportingTheBuddyFoundation’sPainting forPaws.Congratulationsonhostingsuchasuccessfuland fantasticeventand forsaving so many lives. The Buddy Foundation is a local non-profit organization that helps stray animals around town. They provide medical treatment and prepare these fur babies for adoption in hopes of find a ‘Furever Home’. They have saved countless lives and continue to advocate for our four-legged friends. Stay posted for our upcoming events. October is going to be a busy month! Harlingen. While also being environmentally conscious, Back to Action has balanced a good way to help the community. We again donated our shredded paper which will go to line the kennels at the Humane Society and some used towels and blankets to keep the animals warm and dry them off when they are bathed. We also donated some food to help feed the animals. Del Rio. Back to Action sponsored “¿Que Pedo?” BBQ team again this year in St, Joseph’s HolySmokesBBQcompetition.Theycompetedalongwithover70 teams,andwhile theydid not win any awards this time, the food was amazing as always!The staff also participated in the Holy Smokes 5k! Del Rio also participated in the “It’s a Jungle Out There” annual Business Expo put on by the Chamber of Commerce. Many members of the community attendedandstoppedbytheboothto learnmoreabouthowphysicaltherapycouldhelpthem. PT technician Erica celebrated her birthday this month! Happy Birthday Erica! Thank you for all your hard work.
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