SportAndSpineTherapyOfMarin_Shoulder, Elbow, and Wrist Pain

N E W S L E T T E R R E S T O R E . M A I N T A I N . E N H A N C E . APRIL 2020

TAKE HOLD OF RELIEF FROM YOUR SHOULDER, ELBOW, & WRIST PAIN

ALSO INSIDE: • Getting a Handle on Shoulder, Elbow, &Wrist Pain • Service Spotlight: Ergonomic Assessment • Exercise Essentials • Staff Spotlight: Jessica McClain • Healthy Recipe

WWW.SSTMARIN.COM

N E W S L E T T E R R E S T O R E . M A I N T A I N . E N H A N C E .

APRIL 2020

WWW.SSTMARIN.COM

TAKE HOLD OF RELIEF FROM YOUR SHOULDER, ELBOW, & WRIST PAIN

R E S T O R E

• Issues with poor posture • Carpal tunnel syndrome, which can develop from overuse of the wrist and regular, repetitive motions, such as typing • Heavy lifting • Athletic injuries • Dislocation or hyperextension of the joints Aerobic activity and strength training exercises actually make it possible to reduce your risk of injury and to improve your ability to overcome back pain by strengthening the vertebrae and improving blood flow and nutrient disbursement throughout the back. When you are inactive, blood flow can actually become impeded, and this can have a negative effect on the overall health of your back and spine. We can help you take hold of relief. Request an appointment today by calling San Anselmo (415-457-4454) or Novato (415-898-1311) or by visiting our website at www.sstmarin.com. • Muscle sprain • Muscle strain

There are plenty of ways in which the common tasks of 21st-century life put the body under a great deal of stress. Sedentary lifestyles frequently contribute to weight gain, which increases your risk for a long list of obesity-related diseases. This puts additional stress on your body, which could result in pain in crucial joints like your shoulders, elbows and yes, even your wrists. But even aside from that, there are a lot of potential issues that your body can face as a result of sedentary behavior in the workplace — including shoulder, elbow, and wrist pain. Shoulder, elbow, and wrist injuries are especially common as a result of workplace injury and overuse. While it is sometimes possible to take action to prevent an injury from developing, it is especially important to be able to recognize when an injury develops and to understand ways that you can combat that injury by identifying what may have caused the pain to develop in the first place. Common issues that can lead to shoulder, elbow, and wrist pain include:

Give Chronic Pain the Cold Shoulder It’s time to say goodbye to shoulder, elbow, and wrist pain once and for all. Identifying the cause of your pain and taking steps to combat ill habits that may be contributing to your discomfort can have a significant impact on your quality of life. Wave goodbye to pain in your hands, shoulders, elbows and wrists with targeted techniques from your experienced physical therapists. What is Causing the Pain? Think about the tasks that make up the majority of your day-to-day life. It is often said that life in the 21st century is way easier on the body than life during any other time in human history — and it’s true that there is a fair amount of evidence to support this idea. Rather than spending all of your days working in a factory or on a farm, the vast majority of Americans work indoors, often at a computer for a predetermined number of hours week after week. But this new lifestyle isn’t exactly harmless for the body, either.

GETTING A HANDLE ON SHOULDER, ELBOW, & WRIST PAIN

One of the biggest concerns regarding pain in the shoulder, elbow, and wrist is that it is difficult to impossible to actually allow these parts of the body time to rest. Every movement and action requires these body parts — and when the pain develops in both arms, as it often does, treating the pain becomes even more complicated. It is impossible to care for your basic needs without involving your shoulder or wrist, let alone get through a day at the office. This is why so many issues regarding pain in the shoulder, elbows, and wrists typically become chronic. Since it is difficult to allow these body parts time to properly rest, they continue being overused and the pain can actually worsen. 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.

Physicaltherapy isthe idealtool forsupport inthisregard.Workingwith 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 shoulder, elbows, or wrists will go away on itsown. It ismorecommon forthepaintoworsen,andcompensating for the pain by overusing the opposite arm can cause further injury to develop.Forsupportwith learninghowtomanagethepain,andto learn exercises and techniques that can help you overcome the injury and restoreproperstrengthand functionalitytoyourshoulders,elbows,and wrists, contact your physical therapist. Call your physical therapist at our San Anselmo (415-457- 4454) or Novato (415-898-1311) clinics today or visit www.sstmarin.com. We can help you heal your injury and win back your life.

M A I N T A I N EXERC I SE ESSENT I ALS TRY THIS EXERCISE TO KEEP WRISTS FLEXIBLE

Redeem This Coupon for ERGONOMIC ASSESSMENT! 25 % Want to reduce your chance of injury? We can help you fine-tune your daily living and environment at your home and workspace to keep you moving, injury-free. Call us today for an appointment! YOUR

Exercisescopyrightof

Wrist Extension Stretch - Prayer Stand with good posture. Place your palms together in front of your chest right below your chin. Slowly lower your hands keeping your palms together as shown until you feel a mild tomoderatestretchunderyour forearms. Hold for at least 15 to 30 seconds.

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

JESSICA MCCLAIN ,MOT, OTR/L STAFF SPOTLIGHT

ERGONOMIC ASSESSMENT SERVICE SPOTLIGHT

Ergonomicsisthestudyandpractice of improving the way people move and function within their daily life. Both the tools used in your home or workplace (everything from your chair to your car to your computer to industry-specific machinery), as well as the way you use these tools, are subject to study and modification.Ourphysicaltherapist candetermineifthesetoolsandyour workplace requirements or home responsibilitiesarephysicallysuited to you, and if not, what can be done about it. Here’s what you can expect when you come for an Ergonomic Assessment: Oneofourtherapistswillthoroughly evaluate your body, your current and past medical history, and your home and/or work environment. We’ll ask you about the set-up of your desk or office, the type of tools and equipment you use, the expectations and demands of your job, and a summary of your typical day.Wecanalsosimulateorrecreate certain tasks or set-ups in order to get a clearer idea of the nature of yourworkandyourgeneralcapacity forperformingsuchwork. We’ll then educate you on certain strategies that can help you

Jessica is a Marin County native, recently graduated from Dominican University with a masters inOccupationalTherapy. Whileworkingasaschoolteacher for six years, she had a calling to pursue a second career. After observing an Occupational Therapist, she instantly knew it was the field for her! While attending Dominican, she completed her field work at Print sudoku http://1sudoku.com

manage your health better in your environment. Our focus is on improvingposture,energyefficiency, and body mechanics (the way you move),aswellasmakingnecessary adjustments, modifications, and changes to reduce and prevent furtherpainand injury. We may recommend adjusting the position of your computer monitor, for example, or teach you how to implement a more frequent rest break policy so you’re not sitting at your desk all day. We may also recommend specialized devices or equipment modifications, such as splints or wrist supports, that can help you perform your typical work duties with greater physical safety andcomfort. In addition to ergonomics training, we’ll likely provide you with other physicaltherapyservicestoaddress yoursymptoms . We can help keep your day to day pain-free.Callustodaytoschedule your Ergonomic Assessment and get 25% OFF with your newsletter coupon! 4 5 1 1 7 7 3 6 5 2 1 5 1 8 6 5 3 7 8 1 4 6 4 7 7 9 3 3 5

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Kentfield Hospital at the Outpatient Hand Center, and knew then thathandtherapywasherpassion.Aftergraduation,sheworkedas a Hand Therapist at California Hand & Rehabilitation for 5 months before taking time off to have her second child. Returning to the work force, Jessica has found her new home with us at SSTM and is currently working towards becoming a CHT. Jessica graduated fromUC Davis with a degree in Psychology and a minor in Education, and played college water polo for 3 years. In addition to swimming, she has also taken up running and yoga to round out her active lifestyle. As a mother of 2 and a dog lover, Jessica enjoys spending time with her family, hiking in the hills of MarinCounty,andexploringwineriesinSonoma.Sheloveschocolate, sushi, and enjoying both with friends. At Sport and Spine Therapy of Marin, we value our patients and are dedicated to providing the highest quality of physical therapy servicesaswetreatthewholepatient,not justthespecific injury. Schedule an appointment today by giving us a call! 2 9 7 2 6 8 4 5 1 7 2 8 5 4 9 8 7 7 1 6 4 5 3 http://1sudoku.com n° 329837 - LevelHard 1 7 3 5 8 2 9 8 4 6 9 5 8 1 6 4

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http://1sudoku.com MIND EXERCISE: SUDOKU n°34745 - LevelHard

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Healthy Recipe: Veggie Burrito Bowl • 1 (3.5 oz) brown rice • 2 tbsp olive oil • 1 tsp ground cumin • 3 garlic cloves, minced • 3/4 tsp kosher salt • 1 (15 oz) can unsalted black beans • 1 tbsp chopped chipotle chiles • 1 cup chopped cherry tomatoes • 1/3 cup finely chopped onion

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• 1/4 cup chopped fresh cilantro • 1 1/2 tbsp fresh lime juice • 1 jalapeno pepper, seeded & chopped • 1 1/3 cups thinly sliced red cabbage • 3 oz queso fresco, crumbled • 1 ripe avocado, peeled & sliced 9 7 2 9 4 9 8 4 3

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Cook brown rice according to package directions. Drain. Heat a medium skillet over medium heat. Add 1 1/2 tablespoons olive oil to pan; swirl to coat. Add cumin and garlic; cook 1 1/2 minutes, stirring frequently. Stir in rice and 1/4 teaspoon salt. Partially drain black beans. Place beans and remaining liquid in a small saucepan; stir in chipotle chiles and 1/4 teaspoon salt. Bring bean mixture to a boil; reduce heat, and simmer 5 minutes. Combine remaining 1/4 teaspoon salt, tomatoes, onion, cilantro, 1 tablespoon lime juice, and jalapeño; toss to combine. Combine remaining 1 1/2 teaspoonsoil,remaining11/2 teaspoons juice,andcabbage; tosswell.Dividerice mixtureevenlyamong4shallowbowls.Dividebeanmixture, tomatomixture,cabbage mixture, cheese, and avocado evenly over rice. 2 3 2 4 7 http://1sudoku.com

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n° 329149 n° 312259 The rules of the game are simple: each of the nine blocks has to contain all the numbers 1-9 within its squares. Each number can only appear once in a row, column or box.

Play on your mobile these puzzles and find their solutions by flashing the codes below : n° 315825 n° 329837 n°3996 n° 34745

GET YOUR LIFE BACK: CALL US TODAY! San Anselmo: 415-457-4454 • Novato: 415-898-1311

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