WHAT CAN I DO ABOUT SHOULDER PAIN? ALLEVIATING ACHES WITHOUT INVASIVE TREATMENTS
Tom’s shoulder started bugging him again over the holidays, and it has been painful and tender to the touch. He’s tired of how it keeps him from performing simple tasks and even more so from doing his favorite activities. If you’ve been in Tom’s place, you know that having any part of your body impaired is frustrating. As the most movable joints in the body, the shoulders can be especially prone to injury. Because the shoulder socket is smaller than the ball of the upper arm that it holds, this can lead to instability. The joint relies on muscles, tendons, and ligaments to anchor it. When these are overloaded, fatigued, or traumatized, they can cause other issues, like tendinitis, strains, dislocation, and arthritis. While X-rays and other imaging can help determine the cause of shoulder pain, there are other options that medical professionals may recommend first. In many cases, treating shoulder pain starts with RICE — nope, not the grain. RICE
stands for rest, ice, compression, and elevation. Sometimes a medical professional will prescribe a cortisone shot to see if it helps with pain reduction. Physical therapy has also been shown to aid in pain management and to reduce swelling. You may find it helpful to explore this type of rehabilitation before turning to more invasive treatments, like surgery. A physical therapist can help you work toward treatment goals, like improving your range of motion and learning exercises you can do at home to strengthen your body and reduce the risk of recurrence. You don’t have to tackle this alone. Do you have shoulder pain that’s been bothering you and keeping you from what you love? Come to Altitude PT’s FREE shoulder workshop on Jan. 18 . We’ll talk about some of the ways to treat shoulder pain and help you feel better. Call our number at the bottom of the newsletter for more information. We look forward to seeing you there.
The information here is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional health care advice or services. It should not be used for diagnostic or treatment purposes without talking to a medical professional.
TAKE A BREAK
CITRUS AND AVOCADO SALAD
INGREDIENTS
DIRECTIONS
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1 blood, cara cara, or navel orange, sliced 1/8-inch thick and deseeded 1 Meyer or regular lemon, sliced 1/8-inch thick and deseeded 4 tablespoons olive oil, divided 1/4 small red onion, thinly sliced 2 tablespoons fresh lemon juice
1. Heat oven to 425 F. 2. In a rimmed baking sheet, toss citrus slices with 1 tablespoon oil and season with salt and pepper. Roast citrus until lightly charred and caramelized, about 10–15 minutes. Let cool. 3. Meanwhile, in a large mixing bowl, combine onion and lemon juice. Season with salt and let sit for 5 minutes. 4. Add citrus, arugula, and mint to onion mixture. Drizzle with remaining oil, season with salt and pepper to taste, and toss thoroughly. 5. Add avocado, combing very gently to not crush avocado.
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1 bunch arugula
1/2 cup fresh mint leaves 1 avocado, cut into wedges Salt and pepper, to taste
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