Health & Fitness Newsletter by South Valley Physical Therapy
Health & Fitness The Newsletter About Your Health And Caring For Your Body
We Ask A Lot Of Our Shoulders Protecting Your Shoulders From Injury...
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. (continued inside)
Health & Fitness The Newsletter About Your Health And Caring For Your Body
We Ask A Lot Of Our Shoulders Protecting Your Shoulders From Injury...
(continued from outside) Injury Causes. Many shoulder injuries result from tasks requiring heavy lifting or repetitive reaching motions. Along withmanual 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 physical therapist, 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.
Call us today to speak with a physical therapist, or come on in for a consultation. 408-365-8400
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Use It Or Lose It
You can certainly ease problems associated with shoulder injury through medical attention and physical therapy. However, protecting your shoulders in the first place is always the best strategy. Make sure your posture is the best it can be at all times, whether it’s while you’re relaxing in your favorite chair, standing in line, hitting the gym, or working long hours at your desk. Think “up and back,” because letting the weight of your head and trunk rest forward puts pressure in all the wrong places, including your shoulders. Positioning yourself before sleep is also crucial; resting on your favorite side when the weight is on your shoulder can definitely create shoulder impingement over time. Avoid any positions where your arm is over your head while sleeping. You’ll additionally reduce wear and tear on your shoulders by being more mindful of how you use them. Does your job or sport absolutely require repetitive lifting, reaching or swinging? If so, it’s helpful to get coaching from a physical therapist -- or even an actual coach -- about how to reduce the strain on your shoulders by shifting your positioning and using correct technique.
Along with placing your body more efficiently to perform tasks, it’s also helpful to strengthen your shoulder muscles for light but frequent daily chores as well as strenuous, repetitive motions. Try to do a combination of some basic exercises a few times a week, in order to strengthen a range of muscles, including those in your rotator cuff region. Doing wall push-ups -- essentially a standing push-up in which you “lift off” from the wall rather than the floor -- is one classic option. Secondly, consider buying resistance bands, which are inexpensive and portable. Attach them to a doorknob and pull them toward you, holding for a few seconds with each repetition. Do these reps in groups of five, two or three times a day. Lastly, don’t forget that classic “chair push-ups,” in which your arms do the work of lifting off the chair, are great for toning shoulder muscles. If you have questions about an aching shoulder or wondering if you are setting yourself up for injury, give us a call to speak with one of our physical therapists today. Your shoulders will be happy you did!
http://orthoinfo.aaos.org/topic.cfm?topic=a00327 http://www.moveforwardpt.com/symptomsconditionsdetail.aspx?cid=95bd746b-b25f-46f5-8373-fb56c9f6b46a
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South Valley Practice News
Then it was on to Costa Maya, Mexico where they did some sightseeing and shopping. Unfortunately their catamaran and snorkeling trip was cancelled due to high winds and a rough sea. The next day they arrived in Cozumel, Mexico to beautiful weather and calm seas and they were finally able to get that snorkeling trip in. Last but not least was a ride on an airboat through the Florida Everglades and where they saw alligators and an albino boa constrictor!
CEO, Tom and his wife Kathy (office manager) took their granddaughter, Kassidy on a cruise to the Western Caribbean in June. The trip was Kassidy’s solo trip with the grands (something Tom & Kathy want to eventually do with each of their 6 grandchildren). The trip started with a flight from San Francisco to Miami where they boarded the Norwegian Getaway. The next day was spent at sea exploring the ship and all it had to offer. Next up was a stop in Roatan, Honduras where they visited an animal preserve and got to monkey around a bit! The next day they enjoyed the sun and paddle boarding in Belize.
It was a fabulous week and one they are sure to remember for a lifetime!
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• Track weight loss • Track muscle mass gains/losses • Measure caloric intake levels Only $25 Full Body Composition Analysis GET THE INFORMATION YOU NEED TO FEEL AND LOOK YOUR BEST!
CALL TODAY! 408-365-8400 Fax: 408-365-8417
For scheduling and pricing questions please email patientrep@svpt.net
We want to not only help our patients but we love to give back to our community. Discover our events, recipes and goings on.
Do you want to take advantage of our Patient Referral Program but don’t have a card handy? Just clip this card from the newsletter, add YOUR name and phone number and give it to a friend or family member. For every new patient you refer we will give you your choice of a gift card to the movies (good for 2 admissions), $20.00 for coffee or tea at Peet’s or a $25.00 gift card for Le Boulanger. Remember each patient you refer must bring in a referral card and be a NEW patient to the clinic. South Valley Physical Therapy Would Like To Say Thank You!
Patient Referral Program Thank You!
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Name: Phone:
For scheduling and pricing questions please email patientrep@svpt.net
Eating Right Never Tasted So Good!
Salmon Burgers
INGREDIENTS • 1 cup red onion • 1/4 cup fresh basil • 1/4 tsp salt • 1/4 tsp black pepper
• 1 pound salmon fillet • 1 tbsp hot pepper sauce • 1 large egg white • Cooking spray • 8 slices focaccia, toasted
INSTRUCTIONS Combine first 5 ingredients in a large bowl. Combine hot pepper sauce and egg white in a small bowl; add egg white mixture to salmon mixture, stirring well to combine. Divide the mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add salmon patties, and cook 3 minutes on each side or until desired degree of doneness. Serve patties on toasted focaccia.
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What you can do to relieve pain and feel energized! 2 Easy Stretches
STRETCHES SHOULDERS
STRENGTHENS SHOULDERS
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
Exercisescopyrightof
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Does Your Friend or Family Member Need Physical Therapy? Tell Them to Check Us Out!
Do You Have Friends Or Family Unable To Do The Following? • Climb stairs without pain • Bend and move freely
If you know someone suffering with aches and pains give the gift of health. Refer them to South Valley Physical Therapy today. Pass along this newsletter or have them call us directly for a Pain Relief Consultation.
CALL TODAY! 408-365-8400 Fax: 408-365-8417
• Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle
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