NEBRASKA ORTHOPAEDIC NEWSLETTER Sept. 2020
ARE YOU IN NEED OF AN UPPER EXTREMITY ORTHOTIC?
• Are you in need of an upper extremity orthotic? • Exercise Essentials • Summer Nutrition Tips • Patient Spotlights
Nebraska Orthopaedic Newsletter
ARE YOU IN NEED OF AN UPPER EXTREMITY ORTHOTIC?
Upper extremities include your hands, wrists, forearms, elbows, arms, and shoulders. Pain in your upper extremity can make it difficult to perform daily activities. Whether it’s brushing your hair, driving a car, or typing at a computer, you use your upper extremities hundreds of times throughout the day! If you are experiencing pain due to an injury or underlying condition, custom orthotics can help. How can I tell if I’m in need of a custom orthotic for my upper extremities? It can sometimes be difficult to determine if an orthotic device is needed. If normal daily activities that you could once do with ease begin to cause you discomfort, that is an indicator that something is wrong. There are some tests you can do on your own at home to figure out if your upper extremities are causing you trouble. STARTING POSITION - Sitting at your workstation, your home computer or the dinner table in your normal posture: 1. Try to raise both arms up in front of you and continue overhead
without moving your spine. If you can’t get full shoulder motion, or if you experience pain, this is an indication that there may be a postural issue that needs to be corrected. 2. Try to roll your shoulders down and back, again without moving your spine. If you feel this is difficult to do, your muscles are probably keeping your shoulders elevated. 3. Raise your arms up and out to the side like a “jumping jack” motion, again without moving your spine. If you experience pain, this is another indication of a postural issue that is affecting your upper extremities. 4. Try to clasp your hands behind your back. Now raise your arms up behind you. If you are unable to raise them very far, you have limited shoulder, spine, or chest mobility. NOW, REPEAT THE TESTS while sitting up straight and allow the spine to move. Compare the difference in your shoulder motions or pain.
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Food Choices to Help Ease Arthritis Pain
Are you in need of an upper extremity orthotic? Depending on the severity of your condition, there is a multitude of different braces that may help inmaking daily activities easier to perform. Custombraces can help with the alignment of joints, muscles, tendons, and ligaments, allowing for optimum healing. By working closely with one of our highly trained physical therapists, you can be confident that you have the proper brace for facilitating healing and protecting your upper extremity during your recovery. If you suffer from pain, in your upper extremities, don’t let it linger on and cause more damage. Call us today to speak with your physical therapist, or come on in for a free consultation. How can I find relief? Of course, self-testing at home is an imperfect way to determine the cause of the pain you are feeling in your upper extremities. They simply show you where your body has limitedmovement, whichmay be causing your problems. Handling any problem sooner rather than later leads to better results and preventing long-term damage, such as arthritis. If you notice discomfort, we can help you find a solution. At Nebraska Physical Therapy, we can create a custom orthotic specifically for your needs. Our physical therapists will conduct a physical evaluation to determine your needs and examine the current levels of mobility in your upper extremity. From there, they will design a personalized treatment plan and custom orthotics that will help relieve pain, improve your range of motion, and increase strength. If your upper extremity pain is making daily life difficult for you, contact our office today for an appointment. We will determine if custom orthotics could be beneficial to you, and we’ll get you started on the path toward long-lasting relief.
GET PT FIRST! The Average Cost of Physical Therapy vs. Other Healthcare Expenses: Some people with arthritis have found relief fromproducts made from tart cherries. The ingredient in cherries that helps with joint symptoms is the same one that gives this fruit its red color—anthocyanin. Garlic is a member of the allium family—which also includes onions and leeks. These items contain a compound called diallyl disulfide that may help with a number of diseases—including arthritis. 4. Tart cherries 1. Broccoli, Brussels sprouts and cabbage These veggies are part of the cruciferous family, and they are full of a compound called sulforaphane, which helps slow cartilage damage in joints due to osteoarthritis. Try adding broccoli, Brussels sprouts, cabbage, kale or cauliflower to your salad or stir-fry. 2. Fatty fish Fatty fish like salmon, tuna, trout and mackerel are rich in omega-3 fatty acids, which help fight inflammation. Try adding fish to your diet a couple of times a week. If you’re not a big fan of fish, ask your doctor about taking an omega-3 supplement. 3. Garlic
10 Physical Therapy Visits
$1500
$2611
1 MRI 2 Night
$3852
Hospital Stay 1 Year Supply of Opiods
$6754
Make Your Choice PT First! Call (402) 721-1112
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Patient Spotlight
I injured my hand at work, had surgery to repair tendons, but dreaded dealing with insurance and Workman’s Comp more than the injury itself! NOPT provided a hassle free experience in regards to insurance and billing, and were able to rehab my hand so that I could return to work without any limitations. - J.P “NOPT provided a hassle free experience in regards to insurance and billing”
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Dairy Free Ranch Salad Dressing & Dip
Exercise Essentials
CALF FOAM ROLL Helps to massage calf muscles.
Sit on the floor and cross one ankle over the other. Using a foam roller, move your bottom calf back and forth over the roller. Repeat 20 times on each leg.
INGREDIENTS • 1 cup raw, unsalted cashew pieces • ¼ cup plain, unsweetened, almond milk (or leave out if you want a thicker dip)
• 1 clove garlic, minced • 3 Tablespoons chives, chopped • 3 Tablespoons parsley, chopped • 3 teaspoons raw apple cider vinegar • Sea salt to taste
INSTRUCTIONS Place the cashews inwater and soak overnight in the fridge. Drain and rinse the nuts, the place them in a blender or food processor with the almond milk, garlic, and vinegar. Blend 1-2 minutes adding water as needed to get the consistency you want. Add the rest of the ingredients and blend on low another minute.
Exercises copyright of
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