Back In Motion: What To Do With A Shoulder Injury

Back In Motion Commotion by Back In Motion Physical Therapy

C o mm o t i o n The Newsletter About Your Health And Caring For Your Body The Back in Motion ®

​If​you​have​been​researching​those​first​troublesome​aches​and​pains​about​your​ shoulder​,​the​n​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.​ (continued) WHATWOULD YOU DOWITH A SHOULDER INJURY?

C o mm o t i o n The Newsletter About Your Health And Caring For Your Body The Back in Motion ®

Protect Your Shoulders What you need to know, to prevent a serious injury...

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​al​so​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.​ Know the Warning Signs

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. Injury Causes

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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​“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​. 8 6 3 2 9 2 7 4 5 1 6 5 3 8 9 7 1 7 8 5 9 7 1 8 9 n° 19750 - Level Easy 2 8 5 3 7 4 1 8 3 5 3 1 3 4 2 4 1 9 2 9 1 7 7 2 8 6 4

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! 8 9 3 2 4 9 7 6 7 5 1 4 6 8 5 6 2 9 1 4 8 4 3 6 2 6 7 3 5 1 4 2 4 3 6 n° 120800 - Level Easy 2 4 5 1 9 6 4 3 8 2 9 5 6 3 1 8 4 9 7 2 5 6 4 2

Print sudoku http://1sudoku.net

Stephanie​Whittaker,​PTA

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http://orthoinfo.aaos.org/topic.cfm?topic=a00327 http://www.moveforwardpt.com/symptomsconditionsdetail.aspx?cid=95bd746b-b25f-46f5-8373-fb56c9f6b46a

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Donovan​Hodges,​Aide

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8 1 We’ll solve the puzzle of your pain. This puzzle is for you! 5 6 6 4 7 6 7 9 8 4 2 7 5 7 5 3 8 9 2 6

This Month’s Sudoku! The​goal​of​Sudoku​is​to​fill​in​a​9×9​grid​ with​digits​so​that​each​column,​row,​and​ 3×3​section​contain​the​numbers​between​1​ to​9.​At​the​beginning​of​the​game,​the​9×9​ grid​will​have​some​of​the​squares​filled​in.​ Your​job​is​to​use​logic​to​fill​in​the​missing​ digits​and​complete​the​grid.

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www.mainephysicaltherapy.com le these puzzles and find their solutions by flashing the codes below : n° 120800 n° 129960 n° 118358 n° 11295 n° 117262

Back in Motion ® Gives Back!

Patient Spotlight

Animal Refuge League

FREE CONSULTATION We are collecting non-clumping cat litter, dry cat food (Iams and Science Diet preferred), wet cat food (Friskies, 9 lives, Fancy Feast), cat toys, brushes and combs, grain-free dry dog food (Natural Balance, Canidae), nylabones, kongs, rope toys, etc. You can check out their full wish list at http://www.arlgp.org/wishlist/ Schedule Yours Today! Prevent injuries, shorten recovery time and improve your flexibility with a free consultation. Take Care of Your Aches and Pains Before It’s Too Late.

“I’m on track to feeling better!” Zach C., South Portland “After years of shoulder/neck pain I finally feel like I’m on track to feeling better. The PTs, PTAs and all other staff have been wonderful and I cannot thank them enough for the amazing care I’ve received! If ever I need a PT in the future I’ll be back to Back in Motion!”

SOUTH PORTLAND: (207) 799-8226

GORHAM: (207) 839-5860

PORTLAND: (207) 699-4111

Practice News! Happy Birthday! Happy birthday to Portland Patient Account Representative, Michelle Moreau! Anniversaries: Kirsten Bombardier celebrates her first year with Back in Motion®, Phil Finemore celebrates his 2nd anniversary with us, BrookeTheriault and Kayla Henderson celebrate their 4th, and Paul Brown celebrates his 19th anniversary this month! Congratulations to all, we are lucky to have you! Welcome Aboard: We would like to introduce you to the newest members of our clinical staff: Charlie Roe and Matt Stevens. You can meet Charlie in the Portland clinic and Matt in the South Portland clinic. We would also like to welcome summer aide: Tristan Brunet. Welcome to our family! Welcome Back: Janine Bouchey has returned to our Gorham team and we could not be more excited! BrookeTheriault returns from maternity leave this month after spending some quality time at home with baby Zoe.

Do you know someone that we can help? Tell Them to Check Us Out!

Are Your Friends or Family Unable to Do The Following? •​Walk​without​pain •​Bend​and​move​joints​freely

Pass along this newsletter or have them call us directly for a Free Consultation; if they mention that you referred them you will be entered to win our monthly refer a friend prize!

•​Balance​confidently​and​securely •​Sit​for​long​periods​comfortably •​Go​up​and​down​stairs​easily •​Live​an​active​and​healthy​lifestyle •​Complete​tasks​without​aches

Referral Hotline (207) 839-5860

Simple Exercises You Can Do At Home To Help Prevent Injury Exercise Ess ntials Always consult your physical therapist or physician before starting exercises you are unsure of doing or if any of these exercises cause pain or discomfort.

Fly on foam roller Lying on a foam roller with roller running vertically along the spine, start with arms resting out to the side at shoulder level or just below. Slowly bring hands together in front of your body. To increase difficulty add small hand weights. Complete 3 sets of 10 repetitions

Scapular Adduction (shoulder blade squeeze) Start in a relaxed position sitting or standing. Squeeze shoulder blades together by moving your shoulders down and back as if you are aiming your shoulder blades for your back pockets. Hold squeeze for 5-10 seconds and repeat 10 times multiple times throughout the day.

Todd Morneau, PTA

Kristin O’Kelly, DPT

Featured Employee: Donovan Hodges, Aide, South Portland

Where are you from? I am from New Gloucester, Maine. What schooling/training do you have? I have a bachelor’s of health science from USM. How long have you been with Back in Motion®? Just over 1! Time just flies by! What is your best work story (funny, happy, and inspiring)? That is really tough! I have somany funny conversations with patients and so many events amongst co-workers that it is hard to choose. Just give me a burrito and/or latte and just about everything is funny and entertaining. What are your hobbies? Walkingmy dog, Odin. I enjoy hiking, biking, target shooting, and kayaking. What is one interesting fact about you that most people don’t know? I have so many cowlicks that if I cut my hair short enough my head would look like a “pom-pom”! Where do you see yourself in 10 years? I seemyself graduated from a DPT program working as a Physical Therapist!

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