Your rotator cuff is comprised of the muscles and tendons surrounding your shoulder joint. Sometimes, the rotator cuff can become torn or injured, due to repetitive overhead motions performed in sports (such as tennis) or jobs (such as carpentry.) Athletes are also at risk of developing a rotator cuff injury if they participate in rigorous activities, such as weightlifting, swimming, or tennis.
N E W S L E T T E R
USE PHYSICAL THERAPY FOR A SPEEDY ROTATOR CUFF RECOVERY
ALSO INSIDE
How Do I Know If Physical Therapy Is Right For Me? Exercise Essentials • Immunity-Boosting Recipe • Staying Flexible
N E W S L E T T E R
USE PHYSICAL THERAPY FOR A SPEEDY ROTATOR CUFF RECOVERY
Your rotator cuff is comprised of the muscles and tendons surrounding your shoulder joint. Sometimes, the rotator cuff can become torn or injured, due to repetitive overhead motions performed in sports (such as tennis) or jobs (such as carpentry.) Athletes are also at risk of developing a rotator cuff injury if they participate in rigorous activities, such as weightlifting, swimming, or tennis. The active movements associated with sports and laborious work are undoubtedly important factors to keep in mind; however, passive movements can also be contributing factors to an injury. Continuous poor posture and improper positioning of the shoulders can make your scapula, or shoulder blade, much more vulnerable to pain and rotator cuff injuries. Those who experience rotator cuff injuries or “torn shoulders” generally report a dull ache deep in their shoulder, arm weakness, difficulty reaching behind their back, and disturbed sleep due to pain.
At Fitness Lab, our natural and non-invasive methods can help relieve your shoulder pain and heal your rotator cuff injury. HOW CAN PHYSICAL THERAPY HELP A ROTATOR CUFF INJURY? While rotator cuff injuries sometimes require surgery if they are severe enough, there are several cases where physical therapy treatments can work just as well (if not better) than surgery. According to the American Physical Therapy Association, “A recent study from Finland asserts that when it comes to treatment of nontraumatic rotator cuff tears, physical therapy alone produces results equal to those produced by arthroscopic surgery and open surgical repair.” In this same study, a follow-up on 167 patients receiving physical therapy alone for their rotator cuff injuries, demonstrated that conservative treatment, such as physical therapy, should be considered as the primary treatment for this condition.
A R E Y O U L E T T I N G Y O U R PA I N H O L D Y O U B A C K ? C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D AY !
HOW DO I KNOW IF PHYSICAL THERAPY IS RIGHT FOR ME?
HOW DO I KNOW IF PHYSICAL THERAPY IS NEEDED? It is natural to experience an occasional ache or pain from overexertion. However, it is when the pain becomes chronic or unbearable that the condition becomes serious. Chronic pain, or pain persisting for three months or longer, is an indication that PT intervention is needed. There are some additional symptoms to consider that may also be telling signs that treatment is needed, such as: • Sharp or stinging pains. • Uncomfortable “clicking” sounds with movement. • Dull pain that runs alongside your arm. • Sudden arm weakness. If you notice any of these symptoms, it is important to contact a physical therapist for treatment.
HOW CAN I BEGIN TREATMENTS? At Fitness Lab, we will conduct a physical evaluation and diagnostic tests to determine if you do indeed have a rotator cuff tear, and we will design a personalized treatment plan based on the needs of your diagnosis. Specialized techniques, such as ice and heat therapies, manual therapies, or ultrasound may be used to relieve pain, reduce swelling, and enhance function. Gentle stretches and exercises may also be prescribed to improve your posture and the range of motion of your shoulder. If you are suffering from a rotator cuff injury, contact us today. Our dedicated physical therapists will provide you with some much-needed relief and get you started on your path toward recovery! For more information about how Fitness Lab can help you, call us at 303.800.2829 or visit FitnessLabCo.com.
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BOOST YOUR IMMUNITY WITH THIS HEALTHY RECIPE! GARLIC LEMON CHICKEN SOUP
EXERCISE ESSENTIALS
• 2 tbsp olive oil • 1 lb chicken breast • 1 medium onion, diced • 3 large carrots, diced • 2 celery stalks diced • 3 cloves of INGREDIENTS
garlic, diced
• 1 medium lemon
(zest & juice)
• 1 handful
fresh ginger • 2 qt chicken broth • 1 can coconut milk (optional)
SHOULDER EXTERNAL ROTATION Standing tall with a folded towel between your body and elbow, clasp a cable or tubing. Bend your elbow with your hand facing forward, so that your arm extends outward. Keep your elbow close to your body while gently pulling your shoulder blades together. Slowly return to starting position, “fighting” the resistance. Repeat 6-10 times on both sides.
S TAY I N G F L E X I B L E As you age, your muscle tissue actually dries out a little, tightening.Thiscausesa lossofrangeofmotion in your joints and tissues. In addition to the loss of rangeofmotion, itcanreally limityouractive lifestyles and hinder day-to-day, normal motions. Tasks that used tobesimple,suchasdressingorsquattingdown to tie your shoes, now become extremely difficult. A regular stretching program helps lengthen your musclesandmakesdaily livingactivitiesmucheasier. THE BENEFITS OF A REGULAR STRETCHING PROGRAM INSTRUCTIONS Heat olive oil over medium high heat. Add chicken breast and brown. Then, add onion, garlic, carrots, celery, salt and pepper. Cook for about 5 min, until softened. Add 2 quarts of chicken broth and ginger with the skin on. Bring to a boil, then reduce heat and simmer for 35-45 minutes (the longer you boil ginger the stronger it is). Remove ginger and discard. Remove chicken, then shred and set aside. Add lemon zest and squeeze lemon to taste. Continue to simmer for 15 minutes. Add shredded chicken and (optional) 1 can of coconut milk. involve a huge amount of time, but stretching can end up giving you huge results! Stretching is a natural part of what we do on a daily basis. You might notice that if you have been sitting in a particular position for a long time, you stretch unconsciously. It feels good! In addition to that good feeling,aconsistentstretchingprogramwillproduce largegains inflexibilityand jointmovement. Bekind toyourmusclesand they will be kind to you!
IF YOU ARE UNSURE OF COMPLETING THESE EXERCISES OR EXPERIENCE PAIN WHEN DOING SO, STOP AND CONSULT YOUR PHYSICAL THERAPIST.
www.simpleset.net
Everyone can learn to stretch, regardless of age or flexibility. Stretching should be a partofyourdaily routine, whether you exercise or not. It does not have to
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