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 motion, which together will likely alleviate some of the pain associated with your injury. Don’t assume that pain in your elbows, wrists or shoulders will go away on its own. It is more 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. If you are suffering with shoulder, elbow, or wrist pain, call us today to learn more about how we can relieve your pain, returning you to a more active, pain-free life!
www.haydenpt.com
Relieve Shoulder Pain In Minutes Try this movement if you are experiencing shoulder pain.
Vegetarian Chili
• Fresh cilantro • 1 tsp canola oil • 1 cup chopped onion • 1 cup green sweet pepper • 2 cloves garlic • 1 tsp minced garlic • 1 (14.5 ounce) can diced tomatoes • 1 (8 ounce) can tomato sauce • 1 cup water • 4½ tsp chili powder
Strengthens Shoulder
www.simpleset.net
EXTERNAL SHOULDER ROTATION Begin by standing with your elbow at 90 degrees. Tuck a folded towel between your body and your elbow. Gently pull shoulder blades together keeping elbow close to body, slowly rotate hand outward. Return to start position and reapeat 10 times.
• 1 tsp garlic-herb • 1 tsp ground cumin • ⅛ tsp salt
• 1 (15 ounce) can kidney beans • 1 cup frozen mixed vegetables • ¼ cup light sour cream
Lightly coatan unheated largesaucepan orDutchoven withnonstickcooking spray. Preheat over medium-high heat. Add oil; swirl to coat bottom of pan. Add onion, sweetpepper,andgarlic tohotpan;cook for8 to10minutesoruntilpepper is tender, stirring often. If necessary, reduce heat to prevent burning. Add undrained diced tomatoes, tomatosauce, thewater, thechilipowder, theseasoningblend,cumin,and salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Stir in beans and mixed vegetables. Return to boiling; reduce heat. Simmer, uncovered, about 10 minutes more or until vegetables are tender. If desired, top individual servings with sour cream and/or cilantro and sprinkle with the chili powder.
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