AppalachianPT: How To Relieve Shoulder, Elbow & Wrist Pain




INSIDE: • Relieve Your Shoulder, Elbow, & Wrist Pain • Exercise Essentials

• Patient Success Spotlights • Complimentary Seminars • Be Mindful of How You Use Your Shoulders!




Whether you have shoulder pain or have been suffering for a long time, seeing a physical therapist at Appalachian Physical Therapy, Inc. can help you return to a more active and pain-free life. Give us a call at: • Broadway: 540-901-9501 • Harrisonburg: 540-209-8977 • Pinehurst: 910-215-0541 or “popping,” for example, it may indicate a more serious problem in the shoulder area. Sharp pain should also be checked out with your physical therapist, as this means the shoulder joint is not moving in good alignment. There are also more easily-ignored symptoms, like a dull pain that runs along the side of your arm, or sudden arm weakness whenever you try to carry something or reach for an object. These symptoms, you should definitely not ignore. If you are experiencing shoulder, elbow or wrist pain and need relief now, contact the professional therapists at Appalachian Physical Therapy, Inc. for a chance at a pain-free and active life!

Injury Causes. Many shoulder injuries result from tasks requiring heavy lifting or repetitive reaching motions. Along with manual labor jobs, work around the house such as cleaning gutters or hanging up wet clothes are common culprits. In addition, athletic pursuits like weightlifting, swimming, and tennis can unfortunately lead to shoulder injuries. Along with these activities, passive movements can also be a problem. If you have continuous poor posture, the improper positioning of your shoulders can make you extra vulnerable to scapula (shoulder blade) and rotator cuff injuries. Know the Warning Signs. All of us experience occasional aches and pains from doing too much, which does not necessarily mean a chronic problem is emerging. However, when those pains don’t go away, or when the uncomfortable feelings have certain characteristics, it’s important not to ignore them, and seek help. If you keep experiencing shoulder clicking

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“Made sure to explain everything to me so I’d understand!” “Jon is really thorough. He made sure to explain everything to me so I’d understand what we’d be doing. He even brought out text books to make it easier for me. Plus I love interacting with the dogs!” - Mindee T. Pinehurst, NC “I have made appropriate progress!” “Ray and Karen are excellent therapists. They know what they are doing, they are personable and encouraging, and they also make sure I understand the exercises that I need to do at home. They have worked with me on several problems and in each case I have made appropriate progress.” - Gerald N. Whispering Pines, NC “Their goal is to make you better!” “I have used them several times and it seems to me that their goal is to help you! Not so much a down to the minute time but their goal is to make you better, whatever it takes!” - Lanneau S. Pinehurst, NC “The level of therapy I’ve received is top notch!” “I have been sincerely impressed with Appalachian Physical Therapy’s staff since my first day. Your experienced and completely knowledgeable staff shows honest concern for all patients. The level of therapy I’ve received is top notch and I’m truly glad to have chosen Appalachian for my therapy needs. If there were a score higher than 10, Appalachian Physical Therapy would have it.” - Sarah C. Keezletown, VA You can certainly ease problems associated with shoulder injury through medical attention and physical therapy. However, protecting your shoulders in the first place is always the best strategy. Make sure your posture is the best it can be at all times, whether it’s while you’re relaxing in your favorite chair, standing in line, hitting the gym, or working long hours at your desk. Think “up and back,” because letting the weight of your head and trunk rest forward puts pressure in all the wrong places, including your shoulders. Positioning yourself before sleep is also crucial; resting on your favorite side when the weight is on your shoulder can definitely create shoulder impingement over time. Avoid any positions where your arm is over your head while sleeping. You’ll additionally reduce wear and tear on your shoulders by being more mindful of how you use them. Does your job or sport absolutely require repetitive lifting, reaching or swinging? If so, it’s helpful to get coaching from a physical therapist—or even an actual coach—about how to reduce the strain on your shoulders by shifting your positioning and using correct technique. Along with placing your body more efficiently to perform tasks, it’s also helpful to strengthen your shoulder muscles for light but frequent daily chores as well as strenuous, repetitive motions. Try to do a combination of some basic exercises a few times a week, in order to strengthen a range of muscles, including those in your rotator cuff region.

Doing wall push-ups—essentially a standing push-up in which you “lift off” from the wall rather than the floor—is one classic option. Secondly, consider buying resistance bands, which are inexpensive and portable. Attach them to a doorknob and pull them toward you, holding for a few seconds with each repetition. Do these reps in groups of five, two or three times a day. Lastly, don’t forget that classic “chair push-ups,” in which your arms do the work of lifting off the chair, are great for toning shoulder muscles. If you have questions about an aching shoulder or wondering if you are setting yourself up for injury, give us a call to speak with one of our physical therapists today. Your shoulders will be happy you did! 8373-fb56c9f6b46a

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“Quality of treatment!” “Quality of treatment and care of staff.” - Joseph S. Broadway, VA

“It is very progressive!” “The therapy I am receiving will eventually bring relief to my problem. It is a new and different therapy than I am familiar; it is very progressive. I’m hanging in for the full effects to bring me positive results.” - Sara J. New Market, VA “Setting goals for future improvements!” “It is the upbeat optimism of the staff, from the moment you meet Robin at the reception desk to your post-therapy exit. Leigh and Jennifer combine their efforts to meet your current challenges, while setting goals for future improvements.” - Robert T. Broadway, VA “I have seen a vast improvement in my shoulder!” “Appalachian Physical Therapy is the real deal. They are very knowledgeable and can share that knowledge at a level that you can understand. They are very passionate about what they do. I have seen a vast improvement in my shoulder since I have been going there. The icing on the cake is having Annie Baker as a therapist, she is great to work with.” - David Z. New Market, VA

COMPLIMENTARY SEMINARS You are invited to our



OCTOBER 9TH • 7:00-8:30PM PINEHURST CLINIC • 910-215-0541

Ray Metzger, PT and Dr. Teri Walsh, DPT will host a Plantar Fasciitis & Foot Pain, & How To Naturally Support Your Arches Seminar that will be held Wednesday, October 9th at our Pinehurst clinic.

Adam Van Nortwick, DPT will host the Vestibular Seminar that will be held Tuesday, October 15th at our Harrisonburg clinic.

If you’re confused about what to do and looking for answers, here’s some of what you’ll learn:

We will be reviewing ways to support your feet and proper shoe ware.

We will be reviewing ways to help with balance and combating dizziness.

Don’t delay! Register by calling or via email at


HARRISONBURG LOCATION: BALANCE/FALL PREVENTION: November 14th, 7-8:30 pm Presented by Colleen Whiteford, DPT Register by calling our Harrisonburg office at 540-209-8977 or email at

PINEHURST LOCATION: LOW BACK PAIN – THE MOST COMMON INJURY IN AMERICA: November 13th, 7-8:30 pm Presented by Ray Metzger, PT and Dr. Teri Walsh, DPT. Register by calling our Pinehurst office at 910-215-0541 or email at


ARTWORK AT THE OFFICE I learned they attended the Market Animal College before purchasing their lambs to be introduced to things like properly weighing and determining exactly how much to feed their animals. What to look for regarding parasites and how to treat them, how to trim their hooves and clip them properly was also included. My favorite from all of them included learning how to get along with their siblings and sharing the workload Hey, folks. Dr. Bill Whiteford here. I wanted to share a really neat story that happened to a family of one of our past patients. I realize this happens many times over each year however thiswas the first time I had specifically been involved. I had treatedMike Smith in the past year for a shoulder problem who thankfully responded very well. Patients usually do respond well but I never cease to be amazed when it all works the way it should. At any rate, he gave me a call to see if I would take a few minutes and talk to his 3 kids regarding their partcipation in 4-H and possibly entertain the thought of bidding on one of their lambs they were showing at the fair. I was not going tobe at the fair asmywife and I already hadplans for theweek, however, I wanted to hear what these kids had to say so I agreed and set up a meeting. WOW!! That would describe my time spent with them in a nutshell. Saying I was impressed would be an understatement. Isaiah, themiddle son was the initial spokesperson and came intomy office and introduced himself stating he had an appointment to seeme. Upongreeting them, I got a firmshandshake anda look in the eye fromall threeof them. Zachary, the older son as well as his younger sister Laurel accompanied Isaiah and myself back tomy office for a good 20minutes or more of exchanging questions and answers regarding their experiencewith 4-Hand raising these lambs.These kidswere amazing in their socal behavior rarely seen in children this age. First of all, there were NO cell phones or any hint of a distraction. They all gave me a brochure with different pictures of them working with their animals and describing what they have learned from this experience.

on a daily basis. Comments like “I am not sure I could do it without the help and encouragement frommy brother and sister” really touched me. After pinchingmyselfseveral timesto make sure I was not dreaming, I can say without a doubt, this was one of the neatest experiences I had that week. It is so easy toget discouraged when we hear stories of folks not getting alongor items that plague our newspapers andnewscasters in today’s world. This experience I had gives me hope and should give you hope as well. As I said earlier, I was unable to bid on their lambs at the fair however did help themmonetarily with giving each one a check to help defer expenses they had incurred. I just want to say a big thank you to Mike for giving me a call and to give Zachary, Isaiah and Laurel a fist bump to encourage them in their endeavors becoming the men and women of the future. They are well on their way!!

medium”. I told her I’d always wanted to learn printmaking but never knew a resource to learn more. She invited me to her printmaking group – a weekly gathering – and I just loved the medium! The style of printmaking we did is called “reduction prints” – a style developed by Picasso. In this example, I carved away

Harrisonburg Artist: Kathy Waybright Kathy Waybright, artist for Harrisonburg. September 25th through November 27th. Meet and greet the artist October 2, 6-7:30. “I was raised in the Roanoke Valley until around the age of 7 or 8. My family moved to the Shenandoah Valley and I attended Bessie Weller Elementary and Robert E. Lee High Schools in Staunton Va. In 1966 I married and was blessed

with two beautiful daughters, Shannon and Angela. I became a single parent in 1972 and lived in Staunton, VA. In 1981, I married Everett Waybright and moved to Mt. Crawford, VA. Everett had two beautiful sons, Everett Jr and Richard. We then became a blended family. After the children were grown I began crafting and oil painting. I enjoy gardening in the summer and knitting and crocheting in the winter months. I now enjoy all painting mediums and trying new methods of art.”

what I wanted to remain white then rolled beige ink on the block to transfer each sheet of paper in the series; then carved away what I wanted to remain beige and printed yellow; then carved away what I wanted to preserve as yellow to print red; then carved away the section of red to print the final color of green. At the end, there is nothing left that is interesting enough to print again, so it is a finite small series of hand pulled numbered prints – usually 10 or fewer. I really admire people who can paint very realistically, but I especially enjoy when an artist can add something creative that I can’t see with my own eyes. So I try to bring that to my art work – squiggles and swirls you don’t see, and colors you know don’t belong, and yet somehow it looks better by having them there.”

Pinehurst Artist: Lynn Goldhammer Lynn Goldhammer, artist for Pinehurst. September 2nd through October 31st. “After retiring from the military (6 years Navy, 16 years Coast Guard) I started doing some ink and watercolor “doodle’s”, and built from there using ink and watercolor creating very flat and colorful images. While at a “plein air” paint out in NJ, a woman saw my work and said “have you ever thought of doing printmaking – I think your style would work well with that

MAKE PAYMENTS ON OUR WEBSITE! Appalachian PT gives patients the option to pay online using our website. All payments are totally encrypted for security. Select the “Pay” tab at the top of the page. It’s just that easy.

EXERCISE ESSENTIALS Try these exercises to keep you moving...

SCAPULAR ADDUCTION/CHEST RAISE Lift chest bone up and out, let shoulders fall down and back gently. Be careful not to arch your back. Hold for 10 seconds 10 times, repeat 3-4 times throughout the day.

Strengthens Shoulders

SIDELYING INTERNAL ROTATION STRETCH - SLEEPER STRETCH Start by lying on your side with the affected arm on the bottom. Your affected arm should be bent at the elbow and forearm pointed upwards towards the ceiling as shown. Next, use your unaffected arm to gently draw your affected forearm towards the table or bed.

Stretches Elbow

Exercises copyright of

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Why You Need To Come In For Another Check-Up:

� Move without pain � Bend and move freely � Balance confidently & securely

� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle


BROADWAY CLINIC 540-901-9501



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