Do you find your shoulders aching at the end of the day or when having to reach for items? Why your shoulders hurt Your shoulders have to move through an incredible 180 degrees of motion, while still maintaining stability and strength. The shoulder joint acts like a ball in a very shallow socket that is part of the shoulder blade. Some of the most important muscles in the rotator cuff are actually the smallest.
ENJOY LIFE WITHOUT SHOULDER PAIN Nebraska Orthopaedic Newsletter
3 Ways To Beat Achy Shoulders
• 3 Ways To Beat Achy Shoulders • The Top 3 Ways to Avoid Carpal Tunnel Syndrome • Wellness Tips for New Year’s Resolutions • Healthy Recipe
Nebraska Orthopaedic Newsletter
3 WAYS TO BEAT ACHY SHOULDERS
Do you find your shoulders aching at the end of the day or when having to reach for items? Why your shoulders hurt Your shoulders have to move through an incredible 180 degrees of motion, while still maintaining stability and strength. The shoulder joint acts like a ball in a very shallow socket that is part of the shoulder blade. Some of the most important muscles in the rotator cuff are actually the smallest. The rotator cuff is made up of 4 muscles that are small, but vital to keeping the ball stable in the socket. When these muscles are weak or injured, the ball can jam up into the socket of the shoulder blade, causing inflammation and pain. Try these simple actions to improve the health of your shoulders and alleviate that nagging ache or sharp pain for good. 1. Sit up tall! – The number one reason for repetitive injury and pain in the shoulders is poor posture. When the ball moves forward in the socket, the rotator cuff becomes vulnerable to injury! There is less space for the muscles which can then get “pinched”. The muscles are also overstretched, making them weaker. 2. Strengthen your rotator cuff muscles – By keeping your rotator cuff muscles strong, you help guide your shoulder joints, lessening the chance for injury and inflammation to occur. A simple exercise to perform is while sitting or standing, keep elbows at your side bent to 90 degrees and thumbs up. Push your hands out like opening a newspaper. Repeat 10 times.
3. Improve your scapula stability – The shoulder blade makes up an important part of your shoulder complex. It has many different muscles attached to it, pulling at just the right time for proper shoulder movement. Improve the shoulder blade muscles by frequently firing them. While sitting or standing, drop your shoulders slowly down and back. This wakes up those important muscles which help guide the shoulder blade when using your arm. Frequently throughout the day, perform 10-15 repetitions, holding the contraction for 5 seconds.
Get back to everyday activities, pain-free.
By working on these 3 simple actions, you can dramatically improve the performance and feel of your shoulders. If your shoulders feel weak, achy, or painful give us a call today. We will definitely get your shoulders feeling stronger, more limber, and allow you to get back to doing life’s everyday activities pain free.
Catch CTS early and treat it before nerve damage occurs. The Top 3 Ways to Avoid Carpal Tunnel Syndrome
Carpal Tunnel Syndrome (CTS) is a very common occurrence, especially in those that are at a computer all day. The carpal tunnel is in your wrist and made up of bones of the hand and ligaments that form the ceiling of the tunnel. With typing, pressure is frequently put on the wrists and base of the palm. In addition, the frequent use of the tendons that glide through this area, during typing can cause the tendons to become irritated and swollen decreasing the space in the tunnel. Your median nerve, which supplies sensation and muscle control to your thumb and first two fingers can become compressed. This is why with CTS, many people first experience tingling or numbness in the thumb and first two fingers. While this can be a sign of nerve compression, the good news is that this can be prevented and even reversed quite quickly. Seeing a physical therapist right away is essential, but here are some tips you can do in the meantime:
1. Stretch your wrists and hands Stand up and grab the tips of your fingers with the other hand. With your arm outstretched, gently stretch your fingers back until you feel a gentle pulling in your hand and wrist. Hold this for 15-30 seconds and repeat on both sides three times. Do this frequently throughout the day. 2. Improve your posture at work If you slouch at the keyboard, this puts the neck in a bad position and can put more pressure on your wrists, decreasing blood flow to your hands. Sit tall and have your keyboard slightly lower than the level of your elbow. 3. Stretch your chest and shoulders Improving your shoulder and chest mobility increases the circulation in your hands. The better your circulation, the less inflammation can build up in the hand and wrist.
CTS is a condition that you can prevent with these tips. However, if you start to notice the tingling, numbness or weakness in your hand, see a physical therapist right away. It is much better to catch CTS early, than after nerve damage has occurred. If you feel that you might be experiencing CTS or know someone with these symptoms, call us today to speak with one of our specialists.
“I WILL PLAY GOLF THIS YEAR.” “I have been a patient of NOPT for several months. I have had 19 surgeries, with more to come. I let myself concentrate on the pain and mental and emotional anguish that comes with it. I have four small grandchildren and I was telling them I couldn’t participate in certain activities. I had to give up golf, a sport I have always had a passion for. I am also a retired physical education teacher and coach and know the importance of a healthy body. When I first started physical therapy I limped, didn’t stand straight, and was in constant pain. After just a few visits the difference was remarkable. My pain lessened, my limp improved, and I stood straighter. Perhaps just as important was the improvement in my mood. I am happier, again interested in doing things, and able attend activities with my grand children. Amy is kind, compassionate, and knowledgeable. She is hands on and was with me every step of the way. She always knew how to treat all of my complaints and was flexible if I needed to make a change. I am so grateful to them and to my doctor for recommending NOPT. One last thing - I WILL play golf this year.” - Patti Fitch
Do you use the new year as an annual health seminar with yourself? Here’s a list of 10 simple wellness tips. Hopefully, these will make picking an easily-attainable goal less daunting and enjoyable. Cheers to a healthy and happy new year. 1. Drink half your body weight in 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 like the taste. I’ve also seen apple cider vinegar concoctions that rehydrate and influence the body’s alkaline 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. WELLNESS TIPS FOR NEW YEAR’S RESOLUTIONS
www.NEOrthoPT.com
VEGETARIAN CHILI
• 1 tsp bottled minced garlic • 1 (14.5 ounce) can no-salt-added diced tomatoes • 1 (8 ounce) can no-salt- added tomato sauce • 1 cup water • 4½ tsp chili powder
• ¼ cup light sour cream • Fresh cilantro (optional) • ⅛ tsp chili powder (optional) • 1 tsp canola oil • 1 cup chopped onion • 1 cup green sweet pepper • 2 cloves garlic
INGREDIENTS • 1 tsp garlic-herb, salt-free seasoning blend • 1 tsp ground cumin • ⅛ tsp salt • 1 (15 ounce) can kidney beans • 1 cup frozen mixed vegetables
DIRECTIONS Lightly coat an unheated large saucepan or Dutch oven with nonstick cooking spray. Preheat over medium-high heat. Add oil; swirl to coat bottom of pan. Add onion, sweet pepper, and garlic to hot pan; cook for 8 to 10 minutes or until pepper is tender, stirring often. If necessary, reduce heat to prevent burning. Add undrained diced tomatoes, tomato sauce, the water, the chili powder, the seasoning blend, cumin, and salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Stir in beans and mixed vegetables.Return toboiling; reduceheat.Simmer,uncovered,about10minutesmore or until vegetables are tender. If desired, top individual servings with sour cream and/ or cilantro and sprinkle with the chili powder.
Good luck. Happy New Year and always remember to check with your doctor or physical therapist when making changes to your lifestyle.
Page 1 Page 2 Page 3 Page 4Made with FlippingBook - Online catalogs