Willow: Relief From A Shoulder Injury

Health &Wellness

STAFF SPOTLIGHT: NEWTRAVELING THERAPIST Rebecca Grayson GETTING TO KNOW THE WILLOW PT STAFF NEWSLETTER

Rebecca Grayson is a travel PT who joined us at the end of August. “Becca” is originally from Bowling Green KY and has been a PT for 3 years. She has worked in a variety of PT settings but her heart is in outpatient PT and has applied to take the OCS exam (board certification in orthopedics) in 2018. She enjoys working with post-op and general musculoskeletal injuries and has been certified in Trigger Point Dry Needling for 2+ years. She is also certified in Selective Functional Movement Assessment and her goal is to rehab people back towards the activities and hobbies that are important to them. During her spare time Becca enjoys a variety of outdoor activities including running, hiking, kayaking, and skiing. She loves to travel and learn about different cultures. And LOVES University of Kentucky Wildcat Basketball.

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NEWSLETTER Health &Wellness

“Do You Know If You Are Protecting Your Shoulder?” RELIEF FROM A SHOULDER 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 suchascleaningguttersorhangingupwetclothes 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, itmay indicatea more serious problem in the shoulder area. Sharp painshouldalsobecheckedoutwithyourphysical 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 Willow PhysicalTherapy for a chance at a pain free and active life!

INSIDE: Use It Or Lose It

Tasty Recipe

Relieve Shoulder Pain In Minutes

Patient Success Spotlight

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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. 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

Star t Feeling Better Today!

CONDITIONS WE TREAT

Welcome to Willow Physical Therapy We are here to help you enjoy your life, pain-free! To make a convenient appointment, simply call us today at 907-456-5990 or click “Request an Appointment” button on our website. Our practice is dedicated to helping our patients identify the cause of their pain and creating a custom treatment program that will allow them to return to normal activities pain-free. WE LOVE SERVING OUR PATIENTS

• Back & Neck Pain • Foot & Ankle Pain • Shoulder Pain • Hip & Knee Pain • Hand, Wrist & Elbow Pain • TMJ Syndrome

• Arthritis Pain • Pelvic Pain/Pelvic Floor Therapy • Vertigo • Sports Injuries • Post-Surgery Rehab • Balance & Fall Prevention

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TASTY RECIPE PARMESAN-CRUSTED ZUCCHINI FRIES Eating Right Never Tasted So Good!

Patient Success Spotlight

“Physical therapy at Willow has greatly improved my shoulder motility and lessened the pain I have been experiencing for many months now. My only regret is in waiting for the pain to buildup for so long before seeking help. Now I have a dozen exercises to help me when the pain flares up and to continue building up the correct muscles.” - Kelsie Lessened the pain I have been experiencing for manymonths!

Relieve Shoulder Pain In Minutes Try this movement if you are experiencing shoulder pain.

5 Ingredients • 1/3 cup shredded Parmesan cheese • 1/3 cup panko (Japanese breadcrumbs) • 1/2 teaspoon garlic powder • 1/2 teaspoon dried basil • 1/8 teaspoon ground red pepper • 1 large egg, beaten • 3 small zucchini (1 1/4 pounds) • Cooking spray • 1/2 cup tomato-basil pasta sauce

SCAPULAR RETRACTION Stand tall, shoulders relaxed. Pull shoulder blades back and down. Don’t hunch your shoulders. Repeat 7 times. Strengthen Shoulders

Directions Preheat oven to 450°. Combine Parmesan cheese, panko, garlic powder, basil and red pepper in a small shallow bowl. Place egg in a separate shallow bowl. Trim ends from zucchini; cut each zucchini in half crosswise. Quarter each zucchini half lengthwise to make 24 zucchini sticks. Dip zucchini in egg; dredge in panko mixture; pressing to coat. Place zucchini on a baking sheet coated with cooking spray. Coat tops of zucchini with cooking spray. Bake at 450° for 20 minutes or until golden brown. Serve immediately with pasta sauce.

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