Solutions: 3 Simple Ways To Beat Achy Shoulders

Health & Wellness Newsletter by Solutions Physical Therapy & Sports Medicine

Health &Wellness The Newsletter About Your Health And Caring For Your Body

“REMAIN ACTIVE WITHOUT PAIN!” 3 Simple Ways To Beat Achy Shoulders

Do you find your shoulders aching at the end of the day or when having to reach for items? Why your shoulders hurt Your shoulders have to move through an incredible 180 degrees of motion, while still maintaining stability and strength. The shoulder joint acts like a ball in a very shallow socket that is part of the shoulder blade. Some of the most important muscles in the rotator cuff are actually the smallest. The rotator cuff is made up of 4 muscles that are small, but vital to keeping the ball stable in the socket. When these muscles are weak or injured, the ball can jamup into the socket of the shoulder blade, causing inflammation and pain.

Inside:

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• 3 Simple Ways to Beat Achy Shoulders • Top 3 Ways To Avoid Carpal Tunnel Syndrome • Staff Spotlight • Patient Spotlight • Exercise Essentials • Healthy Recipe

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Health & Wellness The Newsletter About Your Health And Caring For Your Body

“Here’s How You Can Reduce Shoulder Pain At Home & Work!” 3 Simple Ways To Beat Achy Shoulders Try these simple actions to improve the health of your shoulders and alleviate that nagging ache or sharp pain for good.

1. Sit up tall! – One reason for repetitive injury and pain in the shoulders is poor posture. When the ball moves forward in the socket, the rotator cuff becomes vulnerable to injury! There is less space for the muscles which can then get “pinched”. The muscles are also overstretched, making themweaker. 2. Strengthen your rotator cuff muscles – By keeping your rotator cuff muscles strong, you help guide your shoulder joints, lessening the chance for injury and inflammation to occur. A simple exercise to perform is while sitting or standing, keep elbows at your side bent to 90 degrees and thumbs up. Push your hands out like opening a newspaper. Repeat 10 times. 3. Improve your scapula stability – The shoulder blade makes up an important part of your shoulder complex. It has many different muscles attached to it, pulling at just the right time for proper shoulder movement. Improve the shoulder blade muscles by frequently firing them. In sitting or standing, drop your shoulders slowly down and back. This wakes up those important muscles which help guide the shoulder blade when using your arm. Perform 10-15 repetitions, holding the contraction for 5 seconds frequently throughout the day. By working on these 3 simple actions, you can dramatically improve the performance and feel of your shoulders. If your shoulders feel weak, achy, or painful give us a call today. We will definitely get your shoulders feeling limber, stronger and allow you to get back to doing life’s everyday activities pain free. Did You Know?... “Do you suffer from carpal tunnel syndrome? New research shows that physical therapy can get the same results as surgery with carpal tunnel syndrome. ” - Fernandez-de-las-Penas et al. Pain, November 2015

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“Catch Carpal Tunnel Syndrome Before Nerve Damage Occurs! ”

Top 3 Ways To Avoid Carpal Tunnel Syndrome

Carpal Tunnel Syndrome (CTS) is a very common occurrence, especially in those that are at a computer all day. The carpal tunnel is in your wrist and made up of bones of the hand and ligaments that form the ceiling of the tunnel. With typing, pressure is frequently put on the wrists and base of the palm. In addition, the frequent use of the tendons that glide through this area, during typing can cause the tendons to become irritated and swollen decreasing the space in the tunnel. Your median nerve, which supplies sensation and muscle control to your thumb and first two fingers can become compressed. This is why with CTS, many people first experience tingling or numbness in the thumb and first two fingers. While this can be a sign of nerve compression, the good news is that this can be prevented and even reversed quite quickly. Seeing a physical therapist right away is essential, but here are some tips you can do in the meantime: 1. Stretch your wrists and hands Stand up and grab the tips of your fingers with the other hand. With your arm outstretched, gently stretch your fingers back until you feel a gentle pulling in your hand and wrist. Hold this for 15-30 seconds and repeat on both sides for 3 times. Do this frequently throughout the day. 2. Improve your posture at work If you slouch at the keyboard, this puts the neck in a bad position and can put more pressure on your wrists, decreasing blood flow to your hands. Sit tall and have your keyboard slightly lower than the level of your elbow. 3. Stretch your chest and shoulders Improving your shoulder and chest mobility increases the circulation in your hands. The better your circulation, the less inflammation can build up in the hand and wrist.

CTS is a condition that you can prevent with these tips. However, if you start to notice the tingling, numbness or weakness in your hand, see a physical therapist right away. It is much better to catch CTS early, than after nerve damage has occurred. If you feel that you might be experiencing CTS or know someone with these symptoms, call us today to speak with one of our specialists.

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Patient Success S P O T L I G H T

My pain level has diminished!

“I broke my wrist in December 2016 and had surgery on Dec. 22, 2016. When I had my follow-up appointment with my

makes the visits more pleasant and fun-- and Amanda and Gina always made my time there more enjoyable, even when Amanda was wielding what I affectionately called her “instrument of torture.” We determined, with the agreement of my doctor that 2 months wasn’t quite enough, so my time with Solutions was extended to 3 months. Some of my friends had sort of a “poor you” attitude about this, whereas I was extremely happy to have the extra time there, not just because I knew my wrist needed the extra therapy, but because I actually looked forward to my visits there (go figure!) So nowmy time is done, and I am typing this report with no problems, whereas 3 months ago my left fingers were useless and I was typing single-handed. My pain level has diminished to the point that I don’t even think about it, and I consider my recovery to have been managed as well as would have been possible. There is just one solitary concern I have with Amanda (which probably won’t be included in this review) and that is that she is a Pittsburgh Penguins fan. ” - S.C.

surgeon in January 2017 it was clear I needed help. I couldn’t do much of anything with my left hand/wrist, and was in a lot of pain. I was referred to Solutions to enter into a regimen of 2 months minimum physical therapy. There is probably a small percentage of people who click up their heels when they know they are facing some relatively long-term physical therapy. However, I knew after my very first visit that the experience at Solutions would be a positive one. Amanda took measurements, and it was clear there was a lot of work to be done. The pace she set, and the accompanying exercises were challenging, but in a perfect way, because they were never daunting or too cumbersome. It was easy to keep to the routine at home between visits, and I actually started really looking forward to my visits at Solutions because the progress I was making was clear. Also, I know having a charismatic, engaging personality isn’t going to assure success in therapy. But it sure

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You Have The Right To Choose Your Physical Therapy Whether you want to come in because you’ve suffered a recent injury or you want to improve your physical health, tell your doctor about Solutions Physical Therapy & Sports Medicine. Get started feeling better today! See our physical therapists for: • Recent injury • Nagging aches and pains • Shoulder, wrist or elbow pain • Joint pain and movement problems • Walking or balance difficulties Call Us To Schedule An Appointment Today!

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Staff Spotlight

Amanda Smith, PT

Amanda Smith graduated from the University of Pittsburgh with a Bachelor of Science in Rehabilitation Science; she went on to receive her Doctor of Physical Therapy from Massachusetts General Hospital Institute of Health Professions in Boston. A native of the suburbs outside of Philadelphia, Amanda began to pursue her interest in physical therapy at just fifteen years old, when she had a lumbar spinal fusion after years of participation in dance classes and a multitude of sports, particularly basketball. Besides working with patients with orthopedic and sports conditions, she also specializes in vestibular and concussion treatment. She utilizes a combination of manual therapy, catered therapeutic exercise, and functional movement training to help all patients achieve their goals. When not at work, Amanda enjoys spending time with family and friends, traveling, watching sports, hiking, and biking.

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Healthy Recipe

Quinoa Salad Eating Right Never Tasted So Good! 14 INGREDIENTS • 12 cups water • 1 1/2 cups quinoa • 5 pickling cucumbers, peeled and cut into 1/4-inch cubes • 1 small red onion, cut into 1/4-inch cubes • 1 large tomato, seeded and diced • 1 bunch Italian parsley leaves • 2 bunches mint leaves • 1/2 cup extra-virgin olive oil • 1/4 cup red wine vinegar • 1 lemon • 1 1/2 teaspoons salt • 3/4 teaspoon black pepper • 4 heads endive • 1 avocado DIRECTIONS Bring the water to a boil in a large saucepan. Add the quinoa, stir once, and return to a boil. Cook uncovered, over medium heat for 12 minutes. Strain and rinse well with cold water, shaking the sieve well to remove all moisture. When dry, transfer the quinoa to a large bowl. Add the cucumbers, onion, tomato, parsley, mint, olive oil, vinegar, lemon juice, salt, and pepper and toss well. Spoon

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Exercise Essentials Try these exercises to help with aches and pains...

Loosens Tight Muscles

Helps Shoulder Pain

PEC STRETCH - WALL Place your forearm against the wall with arm at shoulder height. Twist away from the wall. You should feel a stretch across your shoulder and chest. Repeat 6 times.

SIDELYING EXTERNAL ROTATION Lie on side, hand on stomach. Rotate hand up toward the ceiling 8 times.

Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting.

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Think Solutions PT FIRST

When You Should Come In For Another Check-Up: If you can’t do the following: � Move without pain � Bend and move freely � Balance confidently and securely � Sit for long periods comfortably

� Walk for long distances � Live an active and healthy lifestyle

Take Care Of Your Aches & Pains Before It’s Too Late!

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