It’s time to say goodbye to shoulder, elbow, and wrist pain once and for all. Identifying the cause of your pain and taking steps to combat ill habits that may be contributing to your discomfort can have a significant impact on your quality of life.
PHYSICAL THERAPY N E W S L E T T E R
GIVE CHRONIC PAIN THE COLD SHOULDER!
Yes, We Are Open!
RELIEVE YOUR PAIN How physical therapy can help treat your pain
EXERCISE ESSENTIALS Try this exercise to strengthen shoulders!
HEALTHY RECIPE Try this protein-packed breakfast recipe!
P H Y S I C A L T H E R A P Y N E W S L E T T E R
GIVE CHRONIC PAIN THE COLD SHOULDER!
It’s time to say goodbye to shoulder, elbow, and wrist pain once and for all. Identifying the cause of your pain and taking steps to combat ill habits that may be contributing to your discomfort can have a significant impact on your quality of life. Wave goodbye to pain in your hands, shoulders, elbows and wrists with targeted techniques from your experienced physical therapists. What is Causing the Pain? Think about the tasks that make up the majority of your day-to-day life. It is often said that life in the 21st century is way easier on the body than life during any other time in human history — and it’s true that there is a fair amount of evidence to support this idea. Rather than spending all of your days working in a factory or on a farm, the vast majority of Americans work 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-related diseases. This puts additional stress on your body, which could result in pain in crucial joints like your shoulders, elbows and yes, even your wrists. But even aside from that, there are a lot of potential issues that your body can face as a result of sedentary behavior in the workplace— including shoulder, elbow, and wrist pain.
Shoulder, elbow, and wrist injuries are especially common as a result of workplace injury and overuse. While it is sometimes possible to take action to prevent an injury fromdeveloping, it is especially important to be able to recognize when an injury develops and to understand ways that you can combat that injury by identifying what may have caused the pain to develop in the first place. Common issues that can lead to shoulder, elbow, and wrist pain include:
• Muscle sprain
• Issues with poor posture
• Muscle strain
• Carpal tunnel syndrome, which can develop from overuse of the wrist and regular, repetitive motions, such as typing
• Dislocation or hyperextension of the joints Getting a Handle on Shoulder, Elbow, and Wrist Pain
• Heavy lifting
• Athletic injuries
One of the biggest concerns regarding pain in the shoulder, elbow, and wrist is that it is difficult to impossible to actually 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 more complicated. It is impossible to care for your basic needs without involving your shoulder or wrist, let alone get through a day at the office.
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Schedule your consultation at Bullhead Physical Therapy by calling 928.704.2194 today!
HOW PHYSICAL THERAPY CAN HELP YOUR PAIN
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 ismore 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 to your shoulders, elbows, and wrists, contact your physical therapist.
This is why so many issues regarding pain in the shoulder, elbows, and wrists typically become chronic. Since it is difficult to allow these body parts time to properly rest, they continue being overused 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 inevitable truth — that you need to find a solution for the problem that is causing you pain. Physical therapy is the ideal tool for support in this regard. Working with a physical therapist will provide you with an opportunity to understand what movements may be causing further discomfort, and can help you to strengthen the surrounding muscles while improving range of
If you’re suffering from neck pain, call Bullhead Physical Therapy at 928.704.2194 for more information or to schedule your consultation!
EXERCISE ESSENTIALS Perform This Exercise To Strengthen Shoulders In Minutes!
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REVERSE FLY | SINGLE ARMWITH DUMBBELL Start with one knee on a bench, dumbbell in hand as shown. Bring weight out to the side, even with your shoulder. Return to the start position with control. Repeat for 8-10 reps on each arm.
Learn more by scheduling your consultation at Bullhead Physical Therapy by calling 928.704.2194 today!
F E E L BE T T ER BY EAT I NG BE T T ER ! There’s no question that what you eat affects how you feel, and a healthy diet helps you feel better. The healthiest diet is one that emphasizes whole grains and fresh fruits and vegetables and that includes lean protein and low-fat or no-fat dairy products. Combine a healthy diet with regular exercise, and you will find it helps your mood as well as your body. Here are some tips to help improve your mood and activity with the right nutrition.
eggs, low-fat yogurt, and fortified breakfast cereals. Folic acid in particular is found mostly in leafy greens.
Drink water. Sip water or other drinks with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk to satisfy your thirst throughout the day. Be active whenever you can. Set a goal to fit in at least 2½ hours of moderate physical activity in your week. Being active 10 minutes at a time also adds to your weekly total. Ask your friends or family to keep you company as you bike, jog, walk, or dance. Don’t forget to do some muscle strengthening activities twice a week. Enjoy your food but eat less. Use a smaller plate for meals to help control the amount of food and calories you eat.
Mix in Protein to Boost Mood. Like fiber, protein can help you to avoid blood sugar crashes. Some good sources of protein are chicken, fish, eggs, seeds and nuts, low- fat yogurt, low-fat cheese and milk, tofu, and peanut butter. Don’t Worry, “B” Happy. The B vitamins, including B6, B12, and folic acid, play a role in the production of brain chemicals that regulate mood. Especially if you have depression, be sure to consume foods rich in these vitamins. Good food sources for many B vitamins include shellfish, poultry,
HEALTHY RECIPE OMELET MUFFINS WITH PEPPERS AND SPINACH Ingredients • 10 large eggs
PATIENT SUCCESS STORIES! Read Why Patients Choose Bullhead Physical Therapy!
“I am so grateful to Bullhead Physical Therapy for helping me feel somuch better. Bea, Aubree and the rest of Bea’s teamare awesome! I felt that they genuinely cared about how I felt and were all so nice. If I ever have another problem that requires physical therapy, this is where I want to go!” — Dawn W. “A huge thank you to Bea, Rebecca, and Aubrey! After shoulder surgery in January 2020, they worked with me for several months to get me back to normal. At one point, I was doubtful that my shoulder would ever be as good as new, but with time and persistence, the ladies got me through and feeling great! Thank you again Bullhead Physical Therapy!” — James G.
• 1 cup frozen cut spinach, thawed and squeezed dry • 1/4 tsp salt
• 1 red bell pepper, seeded and finely chopped • 2 green onions, finely chopped
Directions Preheat oven to 325°F. Coat a 12-cup muffin tin liberally with the cooking spray. In a large bowl, beat the eggs together. To bowl, add the
bell pepper, spinach, green onions, salt, and ¼ cup water. Season with pepper. Divide egg mixture among muffin cups. Bake 20–25 min., until eggs are set. Let stand 5 min. before removing frommuffin tin. Source: https://www.savoryonline.com/recipes/208593/spinach-and-pepper-omelet-muffins
Learn more about Bullhead Physical Therapy and our services by visiting www.bullheadphysicaltherapy.com today!
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