GETTING A HANDLE ON SHOULDER, ELBOW, ANDWRIST PAIN
One of the biggest concerns regarding pain in the shoulder, elbow, andwrist 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—andwhen 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 somany 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.
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Physical therapy is the ideal tool for support in this regard. Workingwith 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 armcan cause further injury todevelop. 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, andwrists, contact your physical therapist.
JOSE RUIZ OCCUPATIONAL MEDICINE ADMINISTRATOR
Born and raised in Eagle Pass, Jose Rene Ruiz attended Texas A&M – Corpus Christi, where he graduated in 2017 with his B.S. in Athletic Training. He became certified and licensed as an athletic trainer before moving to San Marcos to begin his master’s program at Texas State University. While in school, Jose was a graduate assistant athletic trainer, where he worked with the track and field team, in addition to instructing labs for the Health and Human Performance department as a graduate teaching assistant. Halfway through his graduate program, Jose picked up a part-time job at PTRC, working as a WorkSTEPS technician and physical therapy aid. He graduated with an M.S. in Athletic Training in 2019, and began working for PTRC full-time.
Treating Shoulder, Elbow and Wrist Pain
Addressing the pain early on is the best way to prevent an issue frombecoming chronic. Turning tomedication and braces for painmanagement is not a long-termsolution andwill only push off the inevitable truth — that you need to find a
Try these at-home exercises to stay active indoors and keep your body strong and pain-free!
PLANK FOREARMS AND KNEES Position yourself on forearms and knees. Make your body flat as a plank from head to feet. Keep trunk engaged, do not let lower back arch.
SERRATUS WALL SLIDE Place your forearms and hands along a wall so that your elbows are bent and your arms point towards the ceiling. Next, protract your shoulder blades forward and then slide your arms up the wall as shown. Then, return to original position and repeat 6 times.
STANDING EXTENSIONS While standing, place your hands on your hips and lean back to arch your back.www.ptrc-tx.com
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