TAKE HOLD OF RELIEF FROM SHOULDER, ELBOW, & WRIST PAIN
ALSO INSIDE: Getting a Handle on Shoulder, Elbow, & Wrist Pain • Phit in the Kitchen • What Our Patients Are Saying • Staff Spotlight • Helping Neighbors
ISSUE: MARCH 2020
SHOULDER, ELBOW, &WRIST PAIN TAKE HOLD OF RELIEF FROM
It’stimetosaygoodbyetoshoulder,elbow,and wristpainonceandforall. Identifyingthecause ofyourpainandtakingstepstocombat illhabits thatmaybecontributingtoyourdiscomfortcan haveasignificant impactonyourqualityof life. Wavegoodbyetopain inyourhands,shoulders, elbowsandwristswithtargetedtechniquesfrom your experienced physical therapists. What Is Causing the Pain? Thinkaboutthetasksthatmakeupthemajority ofyourday-to-day life. It isoftensaidthat life in the 21st century is way easier on the body than lifeduringanyothertime inhumanhistory—and it’s true that there is a fair amount of evidence tosupportthis idea.Ratherthanspendingallof yourdaysworking ina factoryorona farm,the vastmajorityofAmericanswork indoors,often
at a computer for a predetermined number of hours week after week. But this new lifestyle isn’t exactly harmless for the body, either. There are plenty of ways in which the common tasks of 21st-century life put the body under a great deal of stress. Sedentary lifestyles frequently contribute to weight gain, which increases your risk for a long list of obesity- relateddiseases.Thisputsadditionalstresson your body, which could result in pain in crucial joints likeyourshoulders,elbowsandyes,even yourwrists.Butevenasidefromthat,therearea lotofpotential issuesthatyourbodycanfaceas aresultofsedentarybehavior intheworkplace — including shoulder, elbow, and wrist pain. Shoulder,elbow,andwrist injuriesareespecially common as a result of workplace injury and overuse.While it issometimespossibletotake
action to prevent an injury from developing, it is especially important to be able to recognize whenan injurydevelopsandtounderstandways that you can combat that injury by identifying what may have caused the pain to develop in the firstplace.Common issuesthatcan leadto shoulder, elbow, and wrist pain include: • Issues with poor posture • Carpal tunnel syndrome, which can develop from overuse of the wrist and regular, repetitive motions, such as typing • Heavy lifting • Athletic injuries • Muscle sprain • Muscle strain • Dislocation or hyperextension of the joints
DID YOU KNOW...
...that PTIS sells supplies for exercise and health? We have therabands, pilates balls, CBD lotions, and more. Check out the displays in the waiting area and/or ask the front desk for more information.
QUOTE OF THE MONTH
SOMETHING GOOD IN DENVER
Looking for a few ways to keep active this March? Try one of these fun adventure ideas: 1. Backcountry ski in Estes Park with a guided expedition over the best and safest snow routes, from now until July. It’s possible to summit peaks with altitudes from 9,500 to 14,200 feet! 2. Attend “Running on the Green” on March 15th, a family– oriented 7K and 2 Mile race/walk in celebration of St. Patrick’s Day and Spring. 3.Getyourzenonwith thesharksandattendaspecialclassof yoga at Downtown Aquarium Denver. travelchannel.com/destinations/us/co/denver/articles/7-outdoor-adventures- near-denver • denver.org/event/runnin-of-the-green/76979/ • facebook.com/ events/585520958675060/downtownaquariumdenver/calendar
TO OUR STAFF AT PHYSICAL THERAPY & INJURY SPECIALISTS! Kelsy Rayl March 21
“For each petal on the shamrock, this brings a wish your way. Good HEALTH, good LUCK, and HAPPINESS, today and everyday.”
GETTING A HANDLE ON SHOULDER, ELBOW, & WRIST PAIN
One of the biggest concerns regarding pain in the shoulder, elbow,andwrist isthat it isdifficult to 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 morecomplicated. It is impossible tocareforyourbasicneedswithout 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,andwriststypicallybecome chronic.Since it isdifficulttoallow these body parts time to properly rest,theycontinuebeingoverused 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
inevitabletruth—thatyouneedto findasolutionfortheproblemthat is causing you pain. Physicaltherapy isthe idealtoolfor supportinthisregard.Workingwith aphysicaltherapistwillprovideyou withanopportunitytounderstand what movements may be causing further discomfort, and can help youtostrengthenthesurrounding 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, contact your physical therapist. Call us at (303) 757-1554 today or visit www.denverptis.com.
HELPING NEIGHBORS To show love for our community, PTIS delivered 142 boxes of chocolate to residents and staff at Pearl Street Health and Rehabilitation Center for Valentine’s Day.
Exercisescopyrightof Wand Shoulder Flexion Lyingonyourbackandholdingawand,palms facedownonbothsides,gently raise the wand overhead in a gentle motion. Hold for 3 seconds and slowly lower wand to starting position. Repeat 5 times. EXERCISE OF THE MONTH USE THIS EXERCISE TO INCREASE RANGE OF MOTION
PHIT IN THE KITCHEN MEDITERRANEAN CHICKPEA SALAD
• 2Tbspextra-virginoliveoil • 3garliccloves,minced • 1Tbsp lemonzest • 2Tbsp lemon juice • 3/4 tspseasalt • Freshlygroundblackpepper • 1½ tspcuminseeds* • 2cupscookedchickpeas,drained& rinsed • 1cupcherry tomatoes,halved
• 4Medjooldates,pittedanddiced • 3Persiancucumbers,sliced into thin halfmoons • 1cupchoppedroastedredpeppers • ¼cup finelychoppedparsley • 3ounceshoneygoatcheese (or similar) • ¼cup freshmint • 1cupchoppedroastedchickpeas, (optional)
In a large bowl, combine olive oil, garlic, lemon zest, lemon juice, salt, and several grinds of pepper. In a skillet over medium-low heat, toast the cumin seeds until aromatic, about 30 seconds. Remove seeds from heat and crush (a mortar & pestle is easiest). Add seeds to the bowl and stir. Add the chickpeas, tomatoes, dates, cucumbers, red pepper, and parsley to the bowl and toss. Transfer to a serving platter and dollop with goat cheese, sprinkle with mint, and top with extra roasted chickpeas, if desired. Season to taste and serve. www.loveandlemons.com/chickpea-salad-recipe
Always consult your therapist or physician before starting exercises you are unsure of.
HELPUSREACH1000 INSTAGRAMFOLLOWERS! We have a 2020 goal of reaching 1000 Instagram followers. As of February 19, we have 112 followers so we have a ways to go. There is lots of great information posted each week from patient testimonials, to articles about health and fitness, and news about the staff at PTIS. Help Us Today by Following DenverPTIS on Instagram! FOLLOW US ON INSTAGRAM (DenverPTIS), send us your photo, and we will post it! Help us reach our goal!
WELLNESS & FITNESS PROGRAMS PTIS offers the following programs to help you reach your optimal level of wellness and fitness:
• Sports Fitness • Annual PT Checkup • Functional
• Massage • Pilates • Tai Chi • TRX Training • Balance Classes
Call today to learn how one of these programs can change your life.
PHITNESS HUMOR FROM PHIT PICKLE
WHAT OUR PTIS PATIENTS ARE SAYING
Josh is the best physical therapist
I have ever had. With his help, I avoided back surgery. I am able to do the activities I love at my age which includes pickleball (shout out to you Phit) among other things.”
“ You say Lep-re-can’t, we say Lep-re-CAHN.” Happy St. Patrick’s Day!
Thank you to all of our patients and staff. We appreciate you!
- B. C.
Make an Appointment Today to Start Living Your Life Again, Pain-Free! GET YOUR LIFE BACK WITH PTIS
STAFF SPOTLIGHT: JOSH ORTON PT,DPT,COMT
Josh was born in Canada and moved to Michigan during his first year of life. He lived in Michigan for 17 years and was first exposed to Physical Therapy during high school. Josh ran cross-country and track in high school and was injured almosteveryseason.AfterbeingtreatedbymultiplePT’s,his interest for the profession began to bloom. JoshcompletedhisBachelorofScienceinKinesiology/Exercise ScienceatJamesMadisonUniversity inHarrisonburg,Virginia.
P: (303) 757-1554 F: (303) 757-3104
He then went on to complete his Doctorate of Physical Therapy at Old Dominion University, in Norfolk, Virginia. Josh then relocated to Denver to be close to family in Colorado Springs and to be able to explore the beautiful state. Joshenjoysdoingmanythingsoutdoors includinghiking,skiing,camping,bikingandplaying sports. His passion in physical therapy lies in improving and growing as a professional, and helping patients with chronic pain.Page 1 Page 2 Page 3 Page 4
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