Newsletter by OSR Physical Therapy
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What’s Causing Your Shoulder Pain?
Did you know that your shoulders are your most flexible and movable joints? Your shoulders have tomove 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 multiplemuscles, tendons, and bones. They provide you with the mobility you need to performmany 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 OSR Physical Therapy today! Understanding your shoulder pain: Your shoulder is a “ball-and-socket joint,” meaning that the humerus (head of the upper armbone) 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 themake-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 amuscle 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, youmay 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. Common Conditions Causing Your Shoulder Pain
• 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 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 tomake 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 are 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 OSR Physical Therapy today!
At-Home Exercise
Stretches shoulders
PECTORAL WALL STRETCH Stand with one palm against the wall and your elbow bent. Slowly turn your torso away from the wall until you feel a stretch. Hold for 15 seconds and repeat 5 times on each arm.
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exercises copyright of
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Always consult with your physical therapist or physician before beginning an exercise you are unsure of.
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Healthy Recipe: One-Pot Braised Chicken with Kale &White Beans
OSR Fall Team Building Event Last month we had the opportunity to connect and grow through our annual Fall Team Building Event and we couldn’t be more grateful! What a wonderful time with the best coworkers!!
Ingredients: • 2 tbsp Olive oil
• 2 tbsp Cold butter • 2 tbsp Lemon juice • 1 tsp Freshly chopped tarragon, plus more for garnish • 1/4 cup Capers • 10 cups Kale, stems removed, roughly chopped • 1 13.5 oz can white cannellini beans • 1 cup frozen pineapple chunks
• 1 tsp Paprika • 1 tsp Sea salt • 1/2 tsp Black pepper
• 8 Bone-in, skin-on chicken thighs • 1 Shallot, minced (about 1/2 cup) • 1 1/2 cups Chicken broth, separated • 1 tbsp Dijon mustard
Here's how to make it: In a large skillet or braiser with a tight fitting lid heat 1 tablespoon of olive oil over medium/high heat. In a small bowl mix together paprika, salt and pepper. Pat the chicken thighs dry and season them generously with the paprika mixture. Place the thighs, 4 at a time, skin side down into the pan. Allow the skin to brown (about 4-5minutes) then flip them and continue to cook for 3moreminutes. Remove frompan, set aside. Repeat the process with the remaining thighs. Once the chicken has been removed, add the shallots to the pan and cook over medium heat until just tender. https://themodernproper.com/one-pot-braised-chicken-with-kale-and-white-beans
Patient Testimonial
Make the choice to get rid of low back pain this summer. Call your OSRPT clinic TODAY!
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EXPERIENCE WEIGHT RELEASING FROM YOUR SHOULDERS
INSIDE:
• Common Conditions Causing Your Shoulder Pain • Patient Testimonial • At-Home Exercise • Recipe: One-Pot Braised Chicken with Kale & White Beans
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