Health & Wellness Newsletter: Take Hold of Relief — Physical Therapy Solutions for Your Shoulder, Elbow, and Wrist Pain by Applied Physical Medicine
NEWSLETTER HEALTH & WELLNESS
TAKE HOLD OF RELIEF PHYSICAL THERAPY SOLUTIONS FOR YOUR SHOULDER, ELBOW, AND WRIST PAIN
INSIDE THIS ISSUE: • Tips For Better Golfing This Summer • Patient Success Spotlight • Refer A Friend, Get A Free Laser Session • Healthy Recipe
www.physicaltherapytucson.com
NEWSLETTER HEALTH & WELLNESS
TAKE HOLD OF RELIEF PHYSICAL THERAPY SOLUTIONS FOR YOUR SHOULDER, ELBOW, AND WRIST PAIN
Hey APM Fam!! Are you experiencing pain and weakness in your arm? Is it difficult to lift and hold things you use in your daily routine? You could be suffering from tendon dysfunction or even arthritis in your joints. Whether your pain results from an injury or repetitive stress, it’s often the result of underlying trauma or inflammation of the tendons, cartilage, or nerves in the arm. Your pain can be so severe that doing normal activities of daily living seems impossible. While the pain may feel serious, it’s entirely curable. Call our clinic today to make an appointment. With guidance from your physical therapist, you can find solutions to your pain and get back to living the life you enjoy! What Is Causing The Pain? Limited shoulder movement due to pain, stiffness, or weakness can affect a person’s ability to carry out daily activities (eating, dressing, personal hygiene) and work responsibilities. Factors such as heavy lifting, repetitive movements (especially in awkward positions), and vibrations influence the severity of symptoms and disability. The most common causes of shoulder NOAH ABRAHAMS PT, DPT
• Tennis and Golfer’s elbow (i.e., tendinitis) • Ligament sprains
• Arthritis • Broken and/or dislocated elbow
Wrist pain is most common in groups participating in physically demanding activities like manual laborers and jobs that require computer use or repetitive movements. The leading causes of wrist pain are: • Carpal tunnel syndrome • Arthritis • Wrist tendonitis • Repetitive motion syndrome Shoulder, elbow, and wrist pain are often the result of workplace injury and repetitive stress injuries. While it is sometimes possible to take action to prevent an injury from developing, it is crucial to be able to recognize when an injury develops and to get help. Find your physical therapist so they can identify what may have caused the pain to start and what you can do to resolve it.
pain and disability are: • Rotator cuff disorders • Joint disorders • Arthritis and bone spurs
• Referred neck pain • Bursitis and tendinitis
Overuse injuries often cause elbow pain. Many sports, hobbies, and jobs require repetitive movements leading to overuse. The leading causes of elbow pain and dysfunction are:
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Call (520) 655-6801 today to schedule an appointment!
www.physicaltherapytucson.com
TAKE HOLD OF RELIEF PHYSICAL THERAPY SOLUTIONS FOR YOUR SHOULDER, ELBOW, AND WRIST PAIN
Call (520) 655-6801 today to schedule an appointment!
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What Do My Symptoms Mean? Aching or stiffness around the front or the side of the shoulder is often due to a tendon/rotator cuff injury. In comparison, pain in the back of the shoulder is likely coming from the joint itself. Although some think the top part or shoulder blade is the “shoulder,” they refer to muscles and/or the neck and not the shoulder itself. Clarifying the location of your pain will help your physical therapist figure out the source of your pain and the appropriate plan to resolve it. The inner and outer aspect of the elbow is commonly thought to be where most people experience tendon or ligament injuries. Typically, the pain will be sharp at the junction of the tendon and bone but may also move toward the forearm when the injury is tendon-related or caused by inflammation. A decreased range of motion is often associated with arthritis. Still, weakness or clumsiness when gripping or holding onto things can be signs of deeper problems. It may indicate a more severe condition: the more dysfunction and disability, the more your conditions warrant seeking help sooner than later. Ignoring your pain or waiting too long to be seen can make the problem worse and eliminate simple solutions. Physical Therapy For Shoulder, Elbow And Wrist Pain Physical therapy treatments for shoulder, elbow, and wrist pain include manual therapy, joint mobilization manipulation, exercise instruction, education, and techniques like KT taping and joint splinting. These have all been proven to help alleviate pain and restore function. Physical therapists assess your particular condition to identify the contributing factors and address all of them. Your therapist is skilled at hands-on intervention and exercise selection for the most comprehensive and appropriate intervention to help you resolve your pain and/or restore your function.
Interventions such as education, manual therapy, therapeutic exercise, nerve and tendon glide techniques are widely used for effective results! Contact Our Clinic Today Addressing the pain early on is the best way to prevent an issue from becoming more debilitating. Physical therapy is the ideal tool for providing you with an opportunity to understand what may be causing your pain and helping you mobilize and strengthen the surrounding muscles to alleviate the pain associated with your injury. Contact your physical therapist today for support with learning how to manage the pain and learn exercises and techniques that can help you overcome the injury and restore proper strength and functionality to your shoulders, elbows, and wrists. Sources: https://pubmed.ncbi.nlm.nih.gov/30916527/, https://pubmed.ncbi.nlm.nih. gov/29921250/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1283277/, https:// bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-019-2902-8, https:// pubmed.ncbi.nlm.nih.gov/33407293/
SEEK LONG-TERM RELIEF WITH PHYSICAL THERAPY
COME BACK TO PT!
We are YOUR physical therapists. It’s time to come back to Applied Physical Medicine if:
• You’re tired of living in pain • You want to feel better and move better
• You have been in an auto accident or injured on the job • You want to prevent injury
Are you in pain? Have you sustained an injury? Give us a call today to schedule an appointment! (520) 655-6801
THE BEST GRILLED CHICKEN BREAST RECIPE
INGREDIENTS • 2 pounds boneless skinless chicken breasts • 1/2 teaspoon salt
• 1/4 teaspoon pepper • 1/2 teaspoon cumin • 1 teaspoon chili powder • 1/2 teaspoon onion powder
• 1/4 teaspoon garlic powder • 2 tablespoons olive oil • fresh lime juice • chopped fresh cilantro
DIRECTIONS Heat the grill to medium-high heat. Combine the salt, pepper, cumin, chili powder, onion powder, and garlic powder in a small dish. Drizzle the olive oil and rub the seasoning over the chicken breasts, coating them entirely. Once heated, place the chicken on the grill and cook for about 15 minutes total, flipping halfway through. Before serving, squeeze fresh lime juice over the chicken and finish with a sprinkle of chopped cilantro. Source: https://easychickenrecipes.com/grilled-chicken-breast-recipe/#recipe
REFER A FRIEND, GET A FREE LASER SESSION Who do you know that needs our help? Care enough to share how physical therapy helped you, refer a friend! When your referral comes in for their appointment, you will receive a ($75 value) FREE Laser Session! Have them call or visit our website at www.physicaltherapytucson.com to request an appointment. Send them our way, they will thank you for referring! THANK YOU for referring APM! Have your friend/family call today to request an appointment! (520) 655-6801
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PATIENT SUCCESS SPOTLIGHT “I am so thankful and happy that a friend recommended APM to me. I had been suffering with non-specific nagging mid/low back pain for months. I couldn’t sit for more than 20 min without the pain starting, which is really difficult when you have a job that requires charting on a computer. I was irritable and frustrated. None of my usual treatments were helping – heat, massage, foam rolling, using a lacrosse ball were all temporary fixes but the pain would come back. Alex was amazing. He did a thorough assessment, was very attentive, knowledgeable and was able to identify areas that needed work and were causing the issue. Through home exercises, dry needling and Alex’s keen assessment skills and oversight I was pain free. Pain that was affecting my life and my mood for MONTHS – was better after 3 sessions. I couldn’t believe it. As an athlete, my body is my tool, movement is a big part of my life. I am forever grateful for Alex and the team at APM. As a nurse practitioner, I am so impressed by the team here and have begun referring all of my patients who need PT to APM!” — Patty
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www.physicaltherapytucson.com | (520) 655-6801
TIPS FOR BETTER GOLFING THIS SUMMER
Are you new to the game of golf? Perhaps you have been playing for years. Either way these quick tips can help improve your game. 1. Prepare. Before hitting the green, you may want to go to the driving range a couple of times first. This will help prepare your muscles when you play a round of golf. 2. Stretch. Stretching can improve your range of motion, making it easier to swing the club. Try some of these stretches, which will warm up the muscles you will use in your golf swing. 3. Easy does it. The actual motion of golfing isn’t the only thing that strains your body during a round. Soreness can also come from walking around the course and carrying your clubs. Start the year off using a push cart or only playing 9 holes while you build up the endurance needed to play an entire round. If you regularly ride in a cart, this is likely a little less of a concern. 4. Don’t let your skills get rusty. If you’re an avid golfer during the summer, try heading out to an indoor driving range during the off season. Regular exercise, such as jogging or biking, can also keep your muscles strong and ready for the season. “Do You Check Your Stance Before Swinging Playing Golf?”
Wrist Flexor Stretch This exercise helps relieve pain in your wrist. Begin by extending one arm out in front of you with your palm facing up. Using the other hand, gently press down on your palm to bend your wrist. Hold for 30 seconds and repeat on the other side. If you are experiencing pain in your wrist, hand, elbow, or anywhere else, call
Applied Physical Medicine today or scan the QR code to make an appointment. We can help you get back to enjoying life pain-free.
WWW.PHYSICALTHERAPYTUCSON.COM
(520) 655-6801
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