The Physiotherapy Center Ltd.'s Newsletter
N E W S L E T T E R Your Resource for Health, Wellness, and Caring For Your Body
NOVEMBER 2021
START 2022 OFF FREE FROM YOUR SHOULDER PAIN
www.thephysiotherapycenter.com
N E W S L E T T E R Your Resource for Health, Wellness, and Caring For Your Body
NOVEMBER 2021
WHAT’S CAUSING YOUR SHOULDER PAIN? Get to the source of your pain.
INSIDE... • Common Conditions That May Be Causing Your Shoulder Pain • Healthy Recipe • Being Grateful Is Good For You! • Free Aches & Pains Consultation • New Year, New You CALL IN! Call for your FREE ACHES & PAINS ANALYSIS Call us today to schedule your first step out of pain! (345) 943-8700
Understanding your shoulder pain: Your shoulder is a “bal l -and-socket joint,” meaning that the humerus (head of the upper arm bone) fits perfectly in the corresponding space within the scapula (shoulder blade). Each end of the bone is protected by a thick layer of car ti lage that prevents the bones from rubbing together. Your shoulders can accompl ish several physical feats due to their structure - however, this also means that they are susceptible to an increased risk of injury because of the i r compl ex i ty . I f somethi ng becomes damaged in the make-up of the shoulders, pain and discomfort can develop. This pain may range from a dul l ache to shooting pains, depending on the severity of the condition. If your pain is stemming from tendon impingement , i t wi l l general ly occur as you l ift your arm, fading before it is raised completely skyward. If your pain is a result of shoulder degeneration, it is likely that you will feel persistent aches every time you move your arm in certain directions. Pain from an acute injury can be sudden and intense, making it difficult for you to move your shoulder at al l .
Did you know that your shoulders are your most flexible and movable joints? Your shoulders have to move through an incredible 180 degrees of motion, whi le st i l l maintaining stabi l i ty and strength. The shoulder joint acts l ike a bal l in a very shal low socket that is part of the shoulder blade. Some of the most impor tant muscles in the rotator cuff are actual ly the smal lest. The rotator cuff is made up of 4 muscles that are smal l , but vital to keeping the bal l stable in the socket. When these muscles are weak or injured, the bal l can jam up into the socket of the shoulder blade, causing inflammation and pain. Your shoulders are extremely complex, comp r i sed o f mu l t i p l e musc l es , tendons, and bones. They provide you with the mobi l ity you need to perform many of your tasks throughout the day. If you have been l iving with shoulder pain, you can find natural rel ief with our physical therapy services. To learn more about how we can help you get back to your dai ly l i fe, free of shoulder pains, contact The Physiotherapy Center Ltd. today!
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COMMON CONDITIONS THAT MAY BE CAUSING YOUR SHOULDER PAIN
Find effective shoulder pain relief today: Two of the biggest goals of physical therapy are 1) to al leviate your pain and 2) to improve your function. Your physical therapist wi l l work with you to make sure that both of these are achieved throughout your physical therapy sessions. Your physical therapist wi l l design a treatment plan specifical ly for you, which wi l l include targeted stretches and exercises. It may also include any additional methods or modal ities that your physical therapist deems f i t , including ice and heat therapies, manual therapy, ultrasound, aquatic therapy, or electrical nerve stimulation. • There are a wide range of conditions that can be treated with the help of physical therapy. If you are l iving with shoulder pain, don’t let it l imit your l ife any longer! Find natural, safe, and effective relief with The Physiotherapy Center Ltd. today!
• Strains and sprains. A strain occurs when a muscle or tendon is stretched too far or torn. A sprain occurs when a l igament is stretched too far or torn. Strains and sprains can resul t in an ongoing shoulder pain that may make i t di ff icul t to par take in exercise or even dai ly tasks. If the strain or sprain is minor, it can sometimes be iced at home and healed with rest. More severe strains and sprains wi l l often require physical therapy treatments. • Torn car t i lage. When a car t i lage tears, you may experience a number of painful symptoms. You may experience decreased strength and a l imited range of motion in the affected shoulder. You may also experience pain when moving your arm in cer tain ways. If you are suffering from a torn car ti lage, physical therapy can provide rel ief. • Dislocation. Dislocation of the shoulder occurs when the head of the humerus pops out of place. This type of injury is extremely painful and unfortunately makes you more vulnerable to recurrence after the first dislocation occurs. • Arthritis. Osteoar thritis and rheumatoid ar thritis are the two most common types of arthritis. Osteoarthritis occurs when the car t i lage in the shoulder joint experiences significant “wear and tear,” typical ly due to age or excessive overuse. Rheumatoid ar thritis occurs when the immune system sees the joints as a threat. The immune system attacks the membranes surrounding the shoulder joint, resulting in pain and inflammation. • Tendinitis. Tendinitis in the shoulder joint occurs when the joint is excessively overused. Symptoms include swel l ing and painful impingement when raising the affected arm. This typically happens due to the demands of a spor t or labor-intensive job, which can cause the tendons to experience ongoing inflammation. • Frozen shoulder. Medical ly referred to as “adhesive capsul itis,” frozen shoulder can occur if you have been bedridden for an extended period of t ime or if your arm has been in a cast or sl ing for a whi le. When you don’t have oppor tunities to exercise the shoulder, the tissues can stiffen up on you, thus causing this painful condition to occur.
Call Today: (345) 943-8700
New Year, New You
Try This Healthy Recipe
Peppermint Protein Balls
INGREDIENTS
Let The Physiotherapy Center Ltd. Help You Reach Your Health & Fitness Goals This Year! The professionals at The Physiotherapy Center Ltd. wi l l help you regain lost mot ion, strength, balance and coordination resulting from pain in your shoulders, back, neck, hips or knees. Start the year off with a safe and conservative treatment that gets results, we can help to strengthen and increase your mobi l ity, whi le decreasing pain. Our goal is to empower you to actively manage your pain, increase your range of motion and get you moving again. We wi l l get you back to l iving the l ife you deserve.
• ½ tsp peppermint extract • 1/4 tsp sea salt • 2-4 tbsp crushed candy canes • 2-4 tbsp dairy-free chocolate chips (optional)
• 10 tbsp cocoa powder • 6 tbsp maple syrup • 1/4 cup almond butter (use SunButter or nut-free) • 1/4 cup unflavored pea protein powder
DIRECTIONS Put everything except the candy cane or cacao nibs, chocolate chips, and water into a bowl and mix well. Slowly add water if needed (You may not need any water if your almond butter is runny). Start with a teaspoon and slowly add until you get a well- mixed batter. If you add too much then the batter will be too soft to roll. Add the candy canes/cacao nibs and chocolate chips and mix again. Allow batter to chill in the fridge while you clean up, then roll into balls. Recipe: https://www.veggiesdontbite.com/no-bake-chocolate-peppermint-protein-balls
CALLING ALL ACHES & PAINS SUFFERERS!
Do you need help finding relief from your pain?
The Physiotherapy Center Can Help You: • Decrease your pain • Increase your strength • Increase your activity level • Increase your flexibility • Improve your health • Get back to living
Mention or Bring in This Coupon Today For a FREE Aches & Pains Consultation Call Today: (345) 943-8700
Offer valid for the first 25 people to schedule. Expires 12-31-21
Wellness Tips For The New Year
Do you use the new year as an annual health seminar with yourself? Here’s a l ist of 3 simple wel lness tips. Hopeful ly, these wi l l make picking an easi ly-attainable goal less daunting and enjoyable. Cheers to a healthy and happy new year. 1. Drink half your body weight in ounces of water If you weigh 160 pounds, you should drink 80 ounces of water. When the body is dehydrated, it doesn’ t run efficiently. Drinking water has plenty of benefits including increasing energy, flushing out toxins, improving skin complexion and boosting immunity, to name a few. 2. Start the morning with a hydrating warm drink I choose warm water and lemon because I l ike the taste. I ’ve also seen apple cider vinegar concoct ions that rehydrate and influence the body’s alkal ine state, which has been noted for added health benefits. Drink these before coffee and breakfast for instant energy, likely from
the rehydration process. 3. Be active daily
Aim for 30 minutes of activity daily. Break it up throughout the day: 10 minutes before work, 10 minutes afterwards and 10 minutes home with the kids. If a long-term resolution seems daunting, aim for new measurable goals monthly. Think shor t-term and create a new goal every month. For instance, come up with an idea like drink homemade juices or smoothies five days a week or don’t eat packaged snacks for a month. It doesn’t seem l ike such a l ife overhaul if you add or el iminate a cer tain food for just 30 days. Plus, if you get in the rhythm of it, you might continue. Or if not, you know you wi l l star t a new goal the next month. Good luck. Happy New Year and always remember to check with your doctor or physical therapist when making changes to your l ifestyle.
FEEL BETTER BY EATING BETTER
There’s no question that what you eat affects how you feel, and a healthy diet helps you feel better. The healthiest diet is one that emphasizes whole grains and fresh fruits and vegetables and that includes lean protein and low- fat or no-fat dairy products. Combine a healthy diet with regular exercise, and you wi l l find it helps your mood as wel l as your body. Here are some tips to help improve your mood and activity with the right nutrition. • Mix in Protein to Boost Mood. Like fiber, protein can help you to avoid blood sugar crashes. Some good sources of protein are chicken, fish, eggs, seeds and nuts, low-fat yogur t, low-fat cheese and mi lk, tofu, and peanut butter. • Don’t Worry, “B” Happy. The B vitamins, including B6, B12, and fol ic acid, play a role in the production of brain chemicals that regulate mood. Especial ly if you have depression, be sure to consume foods rich in these vitamins. Good food sources for many B vitamins include shel l f ish, poul try, eggs, low-fat yogur t , and
for tified breakfast cereals. Fol ic acid in par ticular is found mostly in leafy greens. • Drink water. Sip water or other drinks with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk to satisfy your thirst throughout the day. • Be active whenever you can. Set a goal to fit in at least 2½ hours of moderate physical activity in your week. Being active 10 minutes at a time also adds to your weekly total . Ask your friends or fami ly to keep you company as you bike, jog, walk, or dance. Don’t forget to do some muscle strengthening activities twice a week. • Enjoy your food but eat less. Use a smal ler plate for meals to help control the amount of food and calories you eat.
(345) 943-8700
25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007
Phone : (345) 943-8700 Fax : (345) 943-8701
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