Our Monthly Newsletter
2024 HEALTHY LIVING NEWSLETTER 2024
WHAT’S CAUSING MY ELBOW & WRIST PAIN — & HOW CAN PHYSICAL THERAPY HELP?
INSIDE OUR NEWSLETTER • What’s Causing My Elbow & Wrist Pain • Patient Success Spotlight
• Recipe Of The Month: Vegan Jerk Tacos • Request An Appointment
WHAT’S CAUSING MY ELBOW & WRIST PAIN
They stem from repetitive movements or awkward postures that strain the joint’s soft tissue, leading to a gradual onset of symptoms. You can also suffer acute injuries, particularly in the wrist. These injuries happen suddenly rather than over time. Wrist sprains, in which the ligaments in the wrist suffer damage, are among the most common. You can also fracture the bones in your wrist and elbow, which will typically require medical intervention. Nerve disorders are another common source of discomfort in the elbow, forearm, and wrist. They occur when one of the nerves running through the arm becomes entrapped, leading to pain, numbness or tingling, and mobility restrictions. The location of your symptoms can let you know which nerve is affected: Carpal tunnel syndrome affects the median nerve and can become trapped in a structure in your wrist (the carpal tunnel). You’ll typically experience symptoms in your wrist and hand. Cubital tunnel syndrome affects the ulnar nerve, which passes through a narrow structure in your elbow (the cubital tunnel). If the nerve becomes entrapped in the cubital tunnel, it can cause symptoms in your elbow and hand. Finally, arthritis can affect your elbows and wrists, leading to pain and restricted range of motion.
Remember the last time you accidentally slammed your funny bone? That sharp, radiating pain is deeply unpleasant — fortunately, it usually only lasts a few moments. But what happens when that pain lingers? If you’re dealing with pain in your elbow, forearm, or wrist, FYZICAL is here to help! Wrist and elbow pain can have several potential causes. Three major nerves run through the arm and can become entrapped, leading to numbness, tingling, and pain. You can also injure the muscles, tendons, or ligaments in the elbow and wrist joints, which can cause mobility restrictions and pain in the impacted area. Our team of physical therapists will help you get to the bottom of your elbow pain — and we’ll help you find a way to resolve that pain for good. Call us to schedule an appointment and get started today! A Closer Look at the Causes of Wrist and Elbow Pain When you come in for your appointment, the first thing we’ll do is carefully review your symptoms and run a few simple movement screens to help pinpoint the cause of your pain. Overuse injuries are one of the more common causes of wrist and elbow pain. You’ve probably heard of conditions such as tennis elbow or golfer’s elbow — both are examples of overuse injuries.
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WHAT WE CAN DO TO HELP EASE YOUR WRIST & ELBOW PAIN CALL 561.331.5508 TODAY TO SCHEDULE AN APPOINTMENT!
Once our therapist has determined the source of your pain, we’ll develop a customized treatment program to help you find relief. The good news is that physical therapy alone can resolve most common sources of wrist and elbow pain. Here are a few of the techniques we might incorporate into your program: • Manual Therapy: Manual therapy techniques help reduce pain and restore mobility restrictions. We might guide the joint through its current range of motion, manipulate your soft tissue, or try other techniques. • Therapeutic Exercises: We’ll create a targeted, progressive exercise program to ease your symptoms. We’ll start with gentle stretches and mobility work, then move on to strengthening exercises to help support and stabilize the impacted joint. • Braces and Splints: Some conditions might benefit from a brace or splint, which temporarily immobilizes the joint as you work on treatment. We’ll let you know if it’s a good choice and help you find the right device to suit your needs. • Injury Prevention: We’ll let you know what you can do to prevent future injuries. We might show you ergonomic adjustments to reduce the impact of repetitive movements,
postural corrections to minimize strain on your wrist or elbow, or other strategies.
LET’S GET TO THE ROOT OF YOUR PAIN!
Pain in the wrist or elbow can seriously impact your quality of life, making it difficult to perform day-to-day movements like brushing your teeth, typing on a computer, or preparing a meal. The team at FYZICAL will help you get to the bottom of your pain to find lasting relief. Call us to schedule your initial appointment today!
Sources: https://www.physio-pedia.com/Physiotherapy_Management_of_the_Elbow • https:// www.ncbi.nlm.nih.gov/books/NBK532948 •https://physio-pedia.com/Carpal_Tunnel_Syndrome
RECIPE OF THE MONTH VEGAN JERK TACOS
Mango Avocado Salsa: • 2 c diced mango • 1 ripe avocado, diced • ¾ c diced red onion • ½ c diced cucumber • 3 tbsp fresh orange juice • 3 tbsp fresh lime juice • ½ c cilantro, chopped
• ¼ tsp cayenne pepper • ¼ tsp ground cinnamon • ¼ tsp nutmeg Jackfruit: • 2 (20-oz) cans jackfruit • 2 tbsp extra-virgin olive oil • 6 scallions, sliced • 4 garlic cloves, minced
• Sea salt Jamaican Jerk Seasoning: • 1½ tsp onion powder • 1 tsp sweet or hot paprika • 1 tsp ground black pepper • 1 tsp dried thyme
• 1½-in fresh ginger, grated • 1 jalapeño pepper, minced • 2 tbsp coconut sugar • 2 tbsp tomato paste • ¼ c tamari • 3 tbsp fresh lime juice • 12 corn tortillas, warmed
• ½ tsp ground allspice • ½ tsp ground cumin
Directions: Make the mango-avocado salsa. In a medium bowl, combine the mango, avocado, onion, cucumber, orange juice, lime juice, and cilantro and mix gently. Season to taste with salt. Make the Jamaican Jerk Seasoning. Combine all of the spices together in a small bowl. Prepare the jackfruit: Drain the canned jackfruit and lightly rinse under water, shaking off excess water. Use your fingers to remove any thick cores and pull the pieces apart so that it resembles shredded pork. In a large pot, heat the oil over medium heat. Add the scallions and cook until browned, 1 to 2 minutes. Add the garlic, ginger, and chile pepper and cook for 1 minute, stirring frequently to prevent burning. Add all of the Jamaican jerk seasoning, stir to coat, and cook for 30 seconds, stirring constantly, until very fragrant. Add the shredded jackfruit, coconut sugar, tomato paste, tamari, and lime juice. Stir well. Pour in 1/2 cup water and mix again. Cover and cook for 20 minutes, stirring occasionally. Serve the jackfruit with the tortillas and mango avocado salsa.
WE ARE HERE TO HELP YOU HEAL: FYZICALPBC.COM | 561.331.5508
PATIENT SUCCESS SPOTLIGHT "Love this convenient and experienced location of Fyzical. Staff is wonderful and beyond helpful. Physical Therapist Paul Young is a real pro and Riley the Athletic Trainer is a young superstar/ healer who knows her stuff. Life Savers for me!" — G.W.
3 TIPS FOR USING GARDENING TO STAY HEALTHY & FIT
Springtime is finally here, and with it comes a renewed sense of energy and drive to reach your fitness goals! After a long winter of being stuck inside, it’s more important than ever to stay on top of your health and make sure you’re engaging in physical activities. Gardening is an enjoyable way to get active, especially in the spring! Nothing beats the smell of blooming flowers, fresh air, and warm sunshine. Here are a few tips to ensure you avoid injury and make the most out of gardening this season: 1. Warm up first. Like any other physical activity, it is crucial to warm up be- fore gardening. Morning gardeners need to make sure to walk around, or at least be up and moving, for about 45 minutes before starting any bending or lifting. 2. Practice proper technique. One of the most common mistakes gardeners make is with their technique. Your back is incredibly strong and resilient when you maintain its natural curves. In the lower back, the curve you need to maintain is called lordosis. When you stick your butt out, you will naturally increase the curve, a.k.a lordosis, and protect your back from injuries. Whether you are working with a shovel, rake, or spade, it is vital to keep your curves intact. Also, when bending to pull weeds, it is better to kneel or squat so you can maintain the straight spine position and protect your back. 3. Take breaks. Taking frequent breaks or alternating tasks such as digging, lifting, and walking is beneficial for your body. Adding in some simple backbends before starting can also help decrease your risk of pain or injury. Are you ready to enjoy gardening this season? Practicing these three tips will help you prevent injury and make the most out of this season!
REQUEST AN APPOINTMENT
INSTRUCTIONS
1. Open your smartphone to the camera app 2. Center the desired QR code in the frame (this will take you directly to schedule an appointment) 3. Find a time that works for you!
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CALL 561.331.5508 TODAY!
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