RecoveryPT_Relief from Your Shoulder, Elbow, & Wrist Pain

FEBRUARY 2020 N E W S L E T T E R Y O U R H E A L T H I S O U R P R I O R I T Y

TAKE HOLD OF RELIEF FROM YOUR SHOULDER, ELBOW, & WRIST PAIN

ALSO INSIDE: Getting a Handle on Shoulder, Elbow, & Wrist Pain • What Our Patients Say Exercise Essentials • Staff Spotlight • Grocery Shopping for Healthy Options

WWW.RECOVERYPT.COM

N E W S L E T T E R Y O U R H E A L T H I S O U R P R I O R I T Y

FEBRUARY 2020

WWW.RECOVERYPT.COM

TAKE HOLD OF RELIEF FROM YOUR SHOULDER, ELBOW, & WRIST PAIN

It’s time to say goodbye to shoulder, elbow and wrist pain once and for all. Identifying the cause of your pain and taking steps to combat ill habits that may be contributing to your discomfort can have a significant impact on your quality of life. Wave goodbye to pain in your hands, wrists, elbows and shoulders with targeted techniques from your experienced therapists. What is Causing the Pain? Think about the tasks that make up the majority of your day-to-day life. It is often said that life in the 21st century is way easier on the body than life during any other time in human history — and it’s true that there is a fair amount of evidence to support this idea. Rather than spending all of your days working in a factory or on a farm, the vast majority of Americans work indoors, often at a computer for a predetermined number of hours week after week. But this new lifestyle isn’t exactly harmless for the body, either. There are plenty of ways in which the common tasks of 21st-century life put the body under a great deal of stress. Sedentary lifestyles frequently contribute to weight gain, which increases your risk for a long list of obesity-related diseases. This puts additional stress on your body, which could result in pain in crucial joints like your shoulders, elbows and yes, even your wrists. But even aside from that, there are a lot of potential issues that your body can face as a result of sedentary behavior in the workplace — including shoulder, elbow and wrist pain.

Shoulder, elbow and wrist injuries are especially common as a result of workplace injury and overuse. While it is sometimes possible to take action to prevent an injury from developing, it is especially important to be able to recognize when an injury develops and to understand ways that you can combat that injury by identifying what may have caused the pain to develop in the first place. Common issues that can lead to shoulder, wrist and elbow pain include: • Issues with poor posture • Carpal tunnel syndrome, which can develop from overuse of the wrist and regular, repetitive motions, such as typing • Heavy lifting • Athletic injuries

• Muscle sprain • Muscle strain • Dislocation or hyperextension of the joints

Call us today at (917) 763-7825 to make an appointment or visit our website at www.recoverypt.com. Recovery Physical Therapy can help you take hold of relief.

GETTING A HANDLE ON SHOULDER, ELBOW, & WRIST PAIN

One of the biggest concerns regarding pain in the shoulder, elbow and wrist is that it is difficult to impossible to actually allow these parts of the body time to rest. Everymovementandactionrequiresthese body parts—and when the pain develops in both arms, as it often does,treating the pain becomes even more complicated. It is impossible to care for your basic needs without involving your shoulder or wrist, let alone get through a day at the office. This iswhysomany issuesregardingpain intheshoulder,elbowsandwriststypically becomechronic.Since it isdifficulttoallow thesebodypartstimetoproperlyrest,they continue being overused and the pain can actually worsen.

alleviate some of the pain associated with your injury. Don’t assume that pain in your shoulder, elbows or wrists will go away on its own. It is more common for the pain to worsen, and compensating for the pain by overusing the opposite arm can cause further injury to develop. For support with learning how to manage the pain, and to learn exercises and techniques that can help you overcome the injury and restore proper strength and functionality to your shoulders, elbows and wrists, call us at (917) 763-7825.

Treating Shoulder, Elbow and Wrist Pain Addressing the pain early on is the best way to prevent an issue from becoming chronic.Turningtomedicationandbraces for pain management is not a long- term solution and will only push off the inevitable truth — that you need to find a solution for the problem that is causing you pain. Physical therapy is the ideal tool for support in this regard. Working with a physical therapist will provide you with an opportunity to understand what movements may be causing further discomfort,andcanhelpyoutostrengthen the surroundingmuscles while improving range of motion, which together will likely

WHAT OUR PATIENTS SAY SUCCESS STORIES Icouldnotrecommend Recovery Physical Therapy more! Before

Ireceivedpost-surgery treatment for my shoulder. Theyhadall

I found Recovery Physical Therapy, I had been having nagging low back andshoulderproblemsthatnoneof the other physical therapists I had visited could remedy. They were the only place to properly diagnose andhelpmehealmy injuries,which was a huge relief. Not only is the staff extremely knowledgeable and helpful, they are also friendly, sympathetic,andavailable.Theyare the best!” – M. R.

oftheexerciseequipmentnecessary to accommodate the PT prescribed by my doctor. Many of the bands, pulleysandothersupplieswerealso convenientlyavailabletopurchase.I am very satisfied with the outcome and how much progress I was able to make. Also, for what it’s worth, theenvironment intheoffice isvery laid back and easy going. It made therapy more enjoyable much less of a chore. ” – M. D.

Wand Shoulder Flexion Lying on your back and holding a wand, palms face down on both sides, gently raise the wand overhead in a gentle motion. Hold for 3 seconds and slowly lower wand to starting position. Repeat 5 times. EXERC I SE ESSENT I ALS TRY THIS EXERCISE TO INCREASE YOUR RANGE OF MOTION

DR. RYANWHITE DPT STAFF SPOTLIGHT

RyanearnedhisdoctoratefromColumbia University with a specialization in Orthopedic Rehabilitation. While at Columbia, he was part of the research team that worked on determining the impact of various co-morbidities on prosthetic function in people who have undergone amputations. This research was presented at the 2019 APTA Combined Sections Meeting in Washington D.C. where Ryan and another colleague were chosen to represent the research team. Before attending Columbia, Ryan earned his undergraduate degree in applied Physiology and Kinesiology from the University of Florida where he graduated with honors. During his time at the University of Florida he assisted in the Applied Neuromechanics Laboratory working on research to further the rehabilitation of those individuals with Parkinson’s Disease funded by the Michael J. Fox Foundation. Ryanalsocompletedan8–week intensiveclinicalrotation inFunctional Manual Therapy through the Institute of Physical Art. Ryan grew up playing volleyball, golf, and running cross country. This combination has allowed him to appreciate how a well rounded approachtophysicalfitnesscanhelpprevent injuries.Heparticipated in intramuralbasketballatbothColumbiaandtheUniversityofFlorida andwascaptainofhis intramuralvolleyballteamatFlorida.WhileRyan is not in the clinic, he enjoys playing beach volleyball in Central Park, playing pick-up basketball, hiking, traveling, and cooking. Dr. White is a Doctor of Physical Therapy at our Upper East Side clinic. Call (212) 831-3315 to schedule an appointment with Dr. White, today!

Always consult your physical therapist or physician before starting exercises you are unsure of doing. Exercisescopyrightof

GROCERY SHOPPING FOR HEALTHY OPTIONS

DIRECT ACCESS WHAT DOES IT MEAN? Physical Therapy is Easier to Get Than You Think! • A physician referral • Therapy may begin

Produce. Spend the most time in the produce section, the first area you encounter in most grocery stores. Choose a rainbow of colorful fruits and vegetables. The colors reflect the different vitamin, mineral, and phytonutrient content of each fruit or vegetable. Meat, Fish, and Poultry. Two servings of fish are recommended a week. Be sure to choose lean cuts of meat (like round, top sirloin, and tenderloin),opt forskinlesspoultry,andwatch your portion sizes. Dairy. Dairy foods are an excellent source of bone-building calcium and vitamin D. There are plenty of low-fat and nonfat options to help you get three servings a day, including drinkable and single-serve tube yogurts, and SHOP WELL FOR YOURSELF

pre-portioned cheeses. If you enjoy higher-fat cheeses,noproblem— justkeepyourportions small. Shoptheperimeterofthegrocerystore, where fresh foods like fruits,vegetables,dairy,meat, and fish are usually located. Avoid the center aisles where junk foods lurk. Choose “real” foods, such as 100% fruit juice or 100% whole-grain items with as little processing and as few additives as possible. Ifyouwantmoresaltorsugar,add ityourself. Planahead forsuccess. Beforeyou setout for the market, plan your meals for the week, and createa listtoshopfrom. Ittakesafewminutes, butsaves time inrunningback to thestore for missing ingredients.

with a full evaluation by a licenced physical therapist • Patients sent by their physician can choose where they want to receive therapy

no longer needed, whether you want a check-up, suffered a recent injury, or if you want to improve your overall health and wellness

Don’t let your pain hold you back. Call us today at (917) 763-7825 or visit our website at www.recoverypt.com.

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