Superior Physical Therapy's Monthly Newsletter
HOW PHYSICAL THERAPY CAN HELP YOU RESOLVE SHOULDER PAIN
INSIDE:
• Featured Treatment • Healthy Recipe
• Patient Success • Exercise Essentials
HEALTH & WELLNESS NEWSLETTER JULY 2022
WE CAN HELP YOU RESOLVE SHOULDER PAIN
Call us or visit us at www.superiorphysicaltherapy.org
Have you been living with shoulder pain that wakes you up during the night? Do you find reaching overhead to be difficult and painful? You may be living with shoulder pain that can be resolved with physical therapy. At Superior Physical Therapy, we have the solutions that you are looking for! Our shoulders are the most flexible and movable joints in the body. The shoulder joint consists of a ball and shallow socket that allows for an impressive range of motion. This mobility makes the shoulder more susceptible to injuries and pain because it depends on muscles to maintain stability and strength. When these muscles around the joint become weak or injured, the joint mechanics are affected, resulting in inflammation and pain. Call Superior Physical Therapy today to schedule an appointment with one of our physical therapists so we can help you get back to
(socket). Each end of the bone is protected by thick cartilage that offers mild support and allows for fluid movement. The shoulder has the following essential structures: • The rotator cuff: This is a group of muscles surrounding the shoulder joint providing support and movement through a wide range of motion. • The bursas: These are small sacs of fluid that cushion and protect the tendons from the bones. • The labrum: This is the cartilage that helps reinforce the cup that the ball fits into. Your shoulders can accomplish several physical feats due to their structure - however, this also means that they are at an increased risk of injury. When something becomes damaged in the shoulders, pain and discomfort develop. This pain may range from a dull ache to shooting pains, depending on the severity of the condition. Pain from an acute injury can be sudden and intense, making it difficult for you to move your shoulder at all. Pain due to wear and tear or degenerative changes are often more achy and sore.
your daily life, free of shoulder pains! UNDERSTANDING YOUR SHOULDER
Your shoulder is a ball-and-socket joint, meaning that the humerus (ball) fits perfectly in the corresponding space in the shoulder blade
Come back to physical therapy today! Call us or visit us at www.superiorphysicaltherapy.org
FEATURED TREATMENT: ULTRASOUND GUIDED DRY NEEDLING
HEALTHY RECIPE: QUINOA STUFFED PEPPERS
Dry Needling, also known as Trigger Point Needling, is a cost effective and efficient technique for the treatment of pain and discomfort. A small needle is inserted into muscles, ligaments, and tendons to decrease muscle tension, increase mobility and reduce pain. Dry needling encourages the body’s ability to heal, therefore reducing pain. The following medical conditions can be helped by Dry Needling:
• Tendonitis • Athletic and sports-related overuse injuries • Post-surgical pain
• Lower back pain • Migraines • Sciatica • Neck pain • Stenosis • TMJ/TMD • Fibromyalgia • Pelvic pain • Plantar Fasciitis
• Work-related injuries • Motor vehicle injuries • Acute traumas • Chronic pain • Headaches
At Superior Physical Therapy, our therapists are trained to do Ultrasound guided Dry Needling to target your pain directly and ensure the most effective treatment.
INGREDIENTS: • 6 Bell peppers, medium • 1 15 ounce can Black beans • 1 cup Corn, frozen
• 1 cup Quinoa • 1/2 tsp Salt • 1/4 tsp Black pepper
• 2 Garlic cloves • 1 Onion, small
• 1 tsp Paprika • 1 tsp Cumin • 1 tbsp Olive oil • 1 cup Monterey jack cheese
• 1 15 ounce can Tomatoes • 2 cups Vegetable broth
INSTRUCTIONS: 1. Place the quinoa and vegetable broth in a medium saucepan. Bring the mixture to a boil over medium-high heat. Lower heat to a simmer, cover the saucepan with a lid and cook covered until all the liquid is absorbed, 15 minutes. Allow the quinoa to rest for about 5 minutes, without opening the lid, then fluff with a fork. 2. Preheat oven to 375°F, and prepare the peppers by cutting them in half lengthwise and removing the seeds and membrane. Place the peppers in a baking dish cut side up, and pour water around the peppers — just enough to cover the bottom of the pan. 3. Heat olive oil in a large nonstick skillet over medium heat. Add onions and saute until they start to soften, about 2-3 minutes. Add the garlic and cook until fragrant, 1 more minute. Stir in the cooked quinoa, diced tomatoes, black beans and corn. Season with cumin, paprika, salt and pepper. Reduce heat to low and cook for additional 5 minutes, stirring frequently. 4. Carefully spoon the mixture into the sliced peppers and sprinkle the cheese on top. 5. Bake uncovered until the peppers are tender and the cheese is melted, about 30-35 minutes. Add optional toppings and serve hot.
EXERCISE ESSENTIALS: TRY THIS MOVEMENT TO RELIEVE SHOULDER PAIN.
SOFT TISSUE RELEASE Take a sock (or towel) and a tennis ball to perform this exercise. Place the tennis ball in the sock. Drape the sock over your shoulder so the tennis ball is against your upper back in a place where you have a tight muscle or localized pain. Now, lean against the wall so the ball presses directly on the affected area. Apply as much pressure as you can tolerate and so you can breathe comfortably. Hold it against that spot for 30 seconds to 2 minutes, or until the pain dissipates. You can roll your back up and down and side to side against the wall to create a self massage effect.
exercises copyright of
www . s impleset . net
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
YOU CAN BE FREE OF YOUR PAIN! CALL TODAY OR VISIT US AT WWW.SUPERIORPHYSICALTHERAPY.ORG
• Strains: A strain occurs when a muscle or tendon is stretched too far or torn. Strains that are not resolved fully can lead to ongoing shoulder pain, making it difficult to partake in exercise or even daily tasks. • Tendinitis: Tendinitis in the shoulder joint occurs when the joint is injured or overused. This typically happens due to the demands of a sport or labor-intensive job, which can cause the tendons to experience ongoing irritation. • Cartilage injury: An injury to the cartilage will typically lead to a limited range of motion and may lead to decreased strength in the affected shoulder. Often you will experience pain when moving your arm in specific ways, but not others. • 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, resulting in pain and inflammation. In both cases, pain and loss of motion are typical. • Frozen shoulder: Medically referred to as adhesive capsulitis, a frozen shoulder can occur if you have been bedridden or your arm has been in a cast or sling for a while. Unfortunately, it can also happen without an apparent cause. This condition causes tissues to stiffen up COMMON CONDITIONS THAT CAUSE SHOULDER PAIN
Have you been looking forward to golf season all year? If you’re an avid golfer, the last thing you want is for an injury to take you out of commission. At Superior Physical Therapy, our physical therapists are highly trained movement experts who can help you prevent injury. And before you see us, there are many things you can do on your own to protect yourself from the possibility of a painful injury. Did you know that most golf injuries are caused by poor swing mechanics, poor core strength, or an improper warm-up? Adjusting your golf swing can be hugely beneficial and make this sport much easier on the body. Maintaining proper posture throughout your swing is critical for preventing injuries. You should stand with your feet shoulder-width apart, rotated slightly outward, and your knees slightly bent. It’s also important to keep a relatively straight spine. Make sure to avoid hunching over the ball, as this can cause neck and back strain. Be mindful of how aggressively you swing at the ball. Swinging the club too hard or too fast can put strain on your joints. Take a nice, easy swing at the ball. Not only will this help prevent injury, but it will also improve your game with a consistent swing tempo! If you’re searching for more ways to improve your swing this season, contact Superior Physical Therapy today. Our team can examine your posture and recommend improvements to lessen your risk of injury and increase your skill. See you out on the course! BETTER GOLFING THIS SUMMER
and causes this painful condition to occur. HOW PHYSICAL THERAPY CAN HELP
Rehabilitation should start immediately following most injuries to ensure the fastest recovery possible. A physical therapist with experience treating shoulder pain will thoroughly evaluate the severity of your injury and identify any other limitations affecting your recovery, mobility, stability, or strength. Our therapist at Superior Physical Therapy will create a targeted, individualized care plan to promote accelerated recovery and future injury prevention. Your physical therapist will guide you through a series of exercises designed to help the injury and return to your pre-injury abilities. We will start with pain management and restoring mobility to the injured shoulder. Next, we will focus on progressing your strength and dynamic stability exercises designed to restore function and prevent injuries. We will also incorporate any appropriate pain relief technique
to help ensure you can resume doing all the activities you love. CALL TODAY TO FIND EFFECTIVE SHOULDER PAIN RELIEF!
Two of the biggest goals of physical therapy are to alleviate your pain and to improve your function. Your physical therapist will work with you to ensure that both are achieved throughout your physical therapy sessions. If you are living with shoulder pain, don’t let it limit your life any longer. Call Superior Physical Therapy today to find relief once and for all!
Sources:https://www.jospt.org/doi/full/10.2519/jospt.2020.8498 • https://www.jospt.org/doi/10.2519/jospt.2015.0110 •https://www.sciencedirect.com/science/article/abs/pii/S2468781218302479 •https://www. ncbi.nlm.nih.gov/pmc/articles/PMC1283277/
You can find relief from your pain. Call Today or visit us at ww.superiorphysicaltherapy.org We can help you live your life again, pain-free!
www.superiorphysicaltherapy.org
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