Craven: Protecting Shoulders From Injury


July, 2018

If you have been researching those first troublesome aches and pains about your shoulder, then you have probably realized by now, the sheer number of injuries that befall the shoulder area. That’s because this large joint is the connecting point for so many crucial daily actions. Among the most common types of shoulder injuries are biceps tendonitis, rotator cuff tears and sprains, arthritis and shoulder impingement.

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INSIDE • Protecting Shoulders From Injury • Exercise Essentials •Client Spotlight • Healthy Recipe • Staff Spotlight • FIBA Basketball World Tour • 8 Nutrition Tips For A Healthy Summer

HEALTH &FITNESS Sport Physiotherapy | Orthopedic Rehabilitation | Training July, 2018 “Throw Out The Idea Of A Painful Summer!” PROTECTING SHOULDERS FROM INJURY

Injury Causes Many shoulder injuries result from tasks requiring heavy lifting or repetitive reaching motions. Along with manual labor jobs, work around the house such as cleaning gutters or hanging up wet clothes are common culprits. In addition, athletic pursuits like weightlifting, swimming, and tennis can unfortunately lead to shoulder injuries. Along with these activities, passive movements can also be a problem. If you have continuous poor posture, the improper positioning of your shoulders, can make you extra vulnerable to scapula (shoulder blade) and rotator cuff injuries. Know the Warning Signs All of us experience occasional aches and pains from doing too much, which does not necessarily mean a chronic problem is emerging. However, when those pains don’t go away, or when the uncomfortable feelings have certain characteristics, it’s important not to ignore them, and seek help. If you keep experiencing shoulder clicking or “popping,” for example, you may have a ligament tear in your shoulder area. Sharp pain should also be checked out with your physiotherapist, as this means the shoulder joint is not moving in good alignment. There are also more easily-ignored symptoms, like a dull pain that runs along the side of your arm, or sudden arm weakness whenever you try to carry something or reach for an object. These symptoms, you should definitely not ignore.

Join us for the FIBA 3x3 Basketball World Tour in Saskatoon on July 21-22! We’ll be there doing medical coverage for the event! FIBA BASKETBALL WORLD TOUR CRAVEN NEWS Telus Health! Now offering Telus Health direct billing! Contact us for more information!

Now offering online booking! Are you a returning client wanting to book follow-up appointments? We are now offering online booking! Find it on our website at https://www.cravensportservices. ca/online-booking/ or contact us to sign up!

Guess who’s back? Kim Fraser is coming back fromMaternity leave starting on July 3! Once again, her hours will be Tuesdays, Thursdays, and Fridays from 7:30am-2:30pm. Kim is a Certified Physiotherapist, Acupuncturist, has her Diane Lee Certification and Pelvic Floor Assessment and Treatment Certification, as well, she is a Certified Strength and Conditioning Specialist. Book your appointment with her today!

“I know I may be getting old, but it doesn’t mean that I can’t have dreams and goals. My dreamwould be to run a half marathon race in under two hours. My goal is to run one-hundred half marathons. So, I got to thinking, if I am going to do that much running, what can I do in order to run as efficient as possible. I obviously want to run the best I can and by the same token not injure myself, or at least the less likelihood of injury. An acquaintance suggested I set up an appointment with Michelle Keene of Craven Sports. She was kind enough to see me and discuss my dreams and goals. Michelle proceeded to video tape my running and set out an exercise program for me to supplement my training. We started this partnership in August, 2017 and I must say it is going great. While I may never attain my dream of a sub two-hour half, I am well on my way to my dream of one-hundred half’s. P.S. Did I tell you I am now seventy-three years old? If you are looking at enhancing your running skills, I would certainly recommend Michelle.” - Norman D. CLIENT SPOTLIGHT Norman Deutscher


KARLYN WELLS Karlyn did track and field for 18 years, 5 of those with the Huskie track and field team. Throughout her career she was a 5x CIS national team Champion, represented Canada 3x at the national level and was inducted into the Huskie wall of fame in 2015. Her favorite thing will always and forever be relays! There is no bigger thrill.

*Photo by Ivan Tam

CALLCRAVENSPORTSERVICES IFYOUHAVEAQUESTION Call If: • You have back pain at the end of the day • You have trouble enjoying time with family due to pain • You have limited mobility at work • You have trouble bending or reaching • Your joints are stiff or swelling • Suffering with pain from an old injury Get Answers For Your Aches & Pains. Call: 306.934.2011

HEALTH & WELLNESS TIPS FOR THE SUMMER 8 Nutrition Tips for A Healthy Summer

Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loaded with high-calorie pasta salads, chips, ice cream, cocktails and beers. Enjoy your warm weather favorites while keeping your nutrition in check with the tips below. 1. Drink green tea instead of sweet tea. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea. 2. Serve seafood. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner. 3. Don’t skip breakfast. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day. 4. Enjoy summer fruits and veggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of in-season colorful veggies in your meals gives your body a nutrient kick. 5. Snack at work. Bring snacks to work and graze throughout the day. When you eat more often—five to six times per day—you’re far less likely to overeat and more likely to stay energized. 6. Hydrate often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated. 7. Recover with a post-workout shake. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart the muscle-building process, help your body recover from training, and boost your energy levels. Try one of these shake recipes.

8. Pre-plan your meals. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You’ll save money.

Try these movements if you are experiencing pain. Stretches Shoulder Muscles EXERCISE ESSENTIALS Relieve Aches & Pains In Minutes Without Pain Medication! SCAPULAR RETRACTION Stand tall, shoulders relaxed. Pull shoulder blades back and down. Don’t hunch your shoulders

SHOULDER D2 PATTERN Stand with good posture. Start with your arm across your body with your hand rotated in, thumb pointed down. Bring your arm up and across your body diagonally. As you do, rotate your hand outward. Finish with your hand above your head and out to the side

Strengthens Shoulders


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

Cherry-Berry Oatmeal Recipe

INGREDIENTS • ⅓ cup quick-cooking rolled oats • ½ cup light almond milk • ¾ cup fresh strawberries • ½ cup fresh dark sweet cherries • 1-2 tbsp almond butter • 1 tbsp honey • ½ cup small ice cubes

DIRECTIONS In a medium bowl combine water and oats. Microwave 1 minute. Stir in ¼ cup of the milk. Microwave 30 to 50 seconds more or until oats are very tender. Cool 5 minutes. In a blender combine oat mixture, the remaining ¼ cup milk, and the next four ingredients (through honey). Cover and blend until smooth, scraping container as needed. Add ice cubes; cover and blend until smooth. If desired, top each serving with additional fruit.

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