Newsletter by Ellis Physical Therapy
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NEWS LETTER
WHAT’S CAUSING YOUR SHOULDER PAIN? DISCOVER RELIEF WITH PHYSICAL THERAPY
INSIDE: • Common Conditions That May Be Causing Your Shoulder Pain • Patient Success Spotlight • Exercise Essentials • Healthy Recipe
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NEWS LETTER WHAT’S CAUSING YOUR SHOULDER PAIN?
Did you know that your shoulders are your most flexible and movable joints? 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 jam up into the socket of the shoulder blade, causing inflammation and pain. Your shoulders are extremely complex, comprised of multiple muscles, tendons, and bones. They provide you with the mobility you need to perform many of your tasks throughout the day. If you have been living with shoulder pain, you can find natural relief with our physical therapy services. To learn more about how we can help you get back to your daily life, free of shoulder pains, contact Ellis Physical Therapy today!
Understanding your shoulder pain: Your shoulder is a “ball-and- socket joint,” meaning that the humerus (head of the upper arm bone) fits perfectly in the corresponding space within the scapula (shoulder blade). Each end of the bone is protected by a thick layer of cartilage that prevents the bones from rubbing together. Your shoulders can accomplish several physical feats due to their structure - however, this also means that they are susceptible to an increased risk of injury because of their complexity. If something becomes damaged in the make-up of the shoulders, pain and discomfort can develop. This pain may range from a dull ache to shooting pains, depending on the severity of the condition. If your pain is stemming from tendon impingement, it will generally occur as you lift your arm, fading before it is raised completely skyward. If your pain is a result of shoulder degeneration, it is likely that you will feel persistent aches every time you move your arm in certain directions. Pain from an acute injury can be sudden and intense, making it difficult for you to move your shoulder at all.
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• Strains and sprains. A strain occurs when a muscle or tendon is stretched too far or torn. A sprain occurs when a ligament is stretched too far or torn. Strains and sprains can result in an ongoing shoulder pain that may make it difficult to partake in exercise or even daily tasks. If the strain or sprain is minor, it can sometimes be iced at home and healed with rest. More severe strains and sprains will often require physical therapy treatments. • Torn cartilage. When a cartilage tears, you may experience a number of painful symptoms. You may experience decreased strength and a limited range of motion in the affected shoulder. You may also experience pain when moving your arm in certain ways. If you are suffering from a torn cartilage, physical therapy can provide relief. • Dislocation. Dislocation of the shoulder occurs when the head of the humerus pops out of place. This type of injury is extremely painful and unfortunately makes you more vulnerable to recurrence after the first dislocation occurs. • Arthritis. Osteoarthritis and rheumatoid arthritis are the two most common types of arthritis. Osteoarthritis occurs when the cartilage in the shoulder joint experiences significant “wear and tear,” typically due to age or excessive overuse. Rheumatoid arthritis occurs when the immune system sees the joints as a threat. The immune system attacks the membranes surrounding the shoulder joint, resulting in pain and inflammation. • Tendinitis. Tendinitis in the shoulder joint occurs when the joint is excessively overused. Symptoms include swelling and painful impingement when raising the affected arm. This typically happens due to the demands of a sport or labor-intensive job, which can cause the tendons to experience ongoing inflammation. • Frozen shoulder. Medically referred to as “adhesive capsulitis,” frozen shoulder can occur if you have been bedridden for an extended period of EXERCISE ESSENTIALS Flexibility, strength, and stability are needed to keep you loose and pain-free... Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting. COMMON CONDITIONS THAT MAY BE CAUSING YOUR SHOULDER PAIN SINGLE SHOULDER RAISE Start by standing with good posture and your arms by your side. Raise one shoulder to a 90 degree angle and hold for 10 seconds. Repeat 5 times on each arm.
time or if your arm has been in a cast or sling for a while. When you don’t have opportunities to exercise the shoulder, the tissues can stiffen up on you, thus causing this painful condition to occur. Find effective shoulder pain relief today: Two of the biggest goals of physical therapy are 1) to alleviate your pain and 2) to improve your function. Your physical therapist will work with you to make sure that both of these are achieved throughout your physical therapy sessions. Your physical therapist will design a treatment plan specifically for you, which will include targeted stretches and exercises. It may also include any additional methods or modalities that your physical therapist deems fit, including ice and heat therapies, manual therapy, ultrasound, aquatic therapy, or electrical nerve stimulation. There is a wide range of conditions that can be treated with the help of physical therapy. If you are living with shoulder pain, don’t let it limit your life any longer! Find natural, safe, and effective relief with Ellis Physical Therapy today!
Patient Success Spotlight
“If it weren’t for Jay and Tawnya, I don’t know if I could have made it through last year. The myofascial flair-ups were awful—and both spent a lot of time trying to get all of my muscles to relax. After two car accidents, I went through two and a half years of being misdiagnosed by other physicians. After I finally got the right diagnosis of two torn rotator cuffs, a bicep tear, and tendon tear I went back to Dr. Ellis in tears again asking for his help with rehab. The staff is extremely caring and spend the time you need to get you back to life. I still have a long journey, but I am confident that I am in good hands and will not go anywhere else.” - J.M. “Spend the time you need to get you back to life.”
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AT HOME PHYSICAL THERAPY WITH TELETHERAPY
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Did you know our clinic has its own Instagram page? Follow our page for the clinic, @ellis.physicaltherapy, to see fun photos of clinic activities, stay up-to-date on our happenings and events, and find helpful articles on conditions we treat! We love staying in touch and connected with our patients! Follow us today @ellis.physicaltherapy.
Ellis Physical Therapy now provides a HIPAA compliant telemedicine platform for their patients. We now offer services at a distance and through video telecommunications in the comfort of the patient’s home. Stay safe and healthy and continue your PT treatment at home with Teletherapy. Benefits of Teletherapy: • No transportation time or costs • No need to take time off of work • Eliminate child or eldercare issues. • On-demand options • Access to Specialists • Less Chance of Catching a New Illness • Less Time in the Waiting Room • Better Health
Visit https://ellisphysicaltherapy.com/teletherapy/ today to schedule your teletherapy session today!
HEALTHY RECIPE BUDDHA BOWLS INGREDIENTS • 1 large sweet potato, peeled & cut into 1/2-inch cubes • 1 large red onion, diced • 3 tbsp. extra-virgin olive oil • Kosher salt
• 2 tbsp. creamy peanut butter • 1/4 c. Juice of 1 lime • 1 tbsp. low-sodium soy sauce • 1 tbsp. honey • 1 tbsp. toasted sesame oil • 4 c. cooked brown rice • 1 avocado, thinly sliced • 2 c. baby spinach • 1 tbsp. chopped cilantro, for garnish • 1 tsp. Toasted sesame seeds
• Freshly ground black pepper • 1 lb. boneless chicken breasts • 1/2 tsp. garlic powder • 1/2 tsp. ground ginger • 1 small clove garlic, minced
INSTRUCTIONS: Preheat oven to 425°. On a large baking sheet, toss sweet potatoes and onion with 1 tablespoon of oil and season with salt and pepper. Bake until tender, 20 to 25 minutes. Meanwhile, in a large skillet over medium- high heat, heat 1 tablespoon of oil. Season chicken with garlic powder, ginger, salt, and pepper. Cook until golden and no longer pink, 8 minutes per side. Let rest 10 minutes, then slice. In a small bowl, whisk together garlic, peanut butter, lime juice, soy sauce,
and honey. Whisk in sesame oil and remaining 1 tablespoon olive oil until smooth. Divide rice among four bowls and top each with sweet potato mixture, chicken, avocado, and baby spinach. Sprinkle with cilantro and sesame seeds and drizzle with dressing before serving. Source: https://www.delish.com/cooking/menus/recipes/a50768/buddha-bowls-recipe/
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