Health & Fitness Newsletter by Kinect Physical Therapy
Health & Fitness The Newsletter About Your Health And Caring For Your Body
“Are Your Shoulders Strong Enough?” PROTECTING YOUR SHOULDERS FROM INJURY
What would you do with a shoulder 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
USE IT OR LOSE IT | OUTSTANDING PATIENT RESULTS | OUR THERAPY SERVICES
“Reach Over Your Head Without Fear Of Pain!” PROTECTING YOUR SHOULDERS FROM INJURY
Inside: • Use It Or Lose It
• Outstanding Patient Results
• Healthy Recipe
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 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. Let the experts at Kinect Physical Therapy help you improve your mobility. Give us a call at the location nearest you today!
SAN TAN VALLEY 480.568.4580
MESA 480.833.2778
CHANDLER/SUN LAKES 480.802.8730
GLENDALE 623.934.1154
Look inside to learn more about our programs and say hello to a healthier you by returning to a pain-free, active lifestyle!
Outstanding Patient Results
This has been a great experience! “When I came in I could barely get around. My knee replacement limited all I could do. Now, I can walk, stand, and play golf again. This has been a great experience! They work you hard, but it is worth it!” - Patrick C. I am able to bend further!
“I am able to bend further, and I can also pick up more weight that was hard to carry. In the beginning, I couldn’t sit but for about 20 minutes. Now, I can enjoy my favorite shows on TV! Thank you so very much Rick, McKenna, and also your whole team!” - Philicia H. My range of motion has increased! “My range of motion has increased more than I expected, and after only two months! I can resume so many activities, such as yard work and shopping. I am also bowling with my friends again, my #1 goal!” - Barbara I. I can run again! “Starting at Kinect I couldn’t run, let alone walk without a limp. After 12 sessions of regaining my ankle mobility with the Kinect team, I cannot only walk without a limp, I can run again! Thanks Kinect team!” - Ashley P.
Creamy Chicken & Wild Rice Soup Eating Right Never Tasted So Good!
INGREDIENTS • 2 tbsp olive oil • 1½ lbs boneless chicken thighs • 2 (8 oz) packages sliced mushrooms • 1 (32 oz) carton reduced-sodium
• 1½ cups thinly sliced leeks • 1½ cups ½-inch sliced celery • ¾ cup uncooked wild rice • ¾ tsp salt • 1 (12 oz) package soft, tofu • 1 cup low-fat milk (1%) • ¼ cup all-purpose flour • 1 tbsp fresh thyme leaves
chicken broth • 2 cups water
DIRECTIONS In a 12-inch skillet heat oil over medium-high. Add chicken; cook 6 minutes or until browned, turning once. In a 6-qt. slow cooker combine chicken, mushrooms, chicken broth, water, leeks, celery, wild rice and salt. Cover and cook on low 6 hours or high 3 hours. Remove chicken from cooker. Coarsely shred chicken using two forks. If using low setting, turn to high. In a blender combine the tofu, low-fat milk, flour and thyme leaves. Cover and blend until smooth. Stir into mixture in cooker. Cover and cook 30 minutes more or until thick. Stir in shredded chicken.
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 Why You Need To Come In For A FREE Check-Up: � Move without pain Think Kinect FIRST: Giving The Gift Of Health
Our Therapy Services
• Low Back Pain • Cervical Pain • Shoulder Pain • Knee Pain • Herniated/Bulging Disc • SI/Pelvic Pain • Arthritis • Sprains and Strains • Fractures
• Tennis Elbow • Rotator Cuff Injuries • Impingement Syndrome
� Sit for long periods comfortably
� Bend and move freely � Balance confidently and securely
• Balance Disorders • Difficulty Walking • Deconditioning • Muscle Weakness • Vertigo • And Many More!
� Walk for long distances � Live an active and healthy lifestyle
We are your therapists for life! We want you to stay healthy so all your checkups with us are FREE. Just call our clinic and schedule.
www.kinectpt.net
SAN TAN VALLEY 480.568.4580
MESA 480.833.2778
CALL TODAY!
CHANDLER/SUN LAKES 480.802.8730
GLENDALE 623.934.1154
EXCLUSIVE: WHY YOU SHOULD SEEK PHYSICAL THERAPY FOR A ROTATOR CUFF INJURY • Do you have shoulder pain? • Do you have difficulty reaching? • Do you suffer from a past shoulder injury? If you suffer from pain in your rotator cuff when you do normal everyday activities, then there is help with the proper treatment plan to get your mobility back! Conservative Treatments For Rotator Cuff Injuries
Conservative treatments — such as rest, ice and physical therapy — sometimes are all that’s needed to recover from a rotator cuff injury. It re-establishes full range of motion of the shoulder. There are other nonsurgical options available for treatment of rotator cuff injuries, including therapeutic ultrasound, shockwave therapy, and dry needling. Physical therapy is usually one of the first treatments your doctor may suggest. Exercises tailored to the specific location of your rotator cuff injury can help restore flexibility and strength to your shoulder. Physical therapy is also an important part of the recovery process Pain from a rotator cuff injury is worsened with shoulder movement. If the unexplained shoulder pain is not affected by movement, it is reasonable to seek immediate medical care. • If the shoulder pain persists in spite of home care with rest, ice, and if tolerated, anti-inflammatory medications like ibuprofen (Advil) or naproxen (Naprosyn) • If shoulder problems (pain) prevent the person from performing routine daily activities or work • If pain prevents overhead reaching Don’t wait any longer for relief. Schedule an appointment at the clinic nearest you with Kinect Physical Therapy today! after rotator cuff surgery. When To Seek Treatment:
Try these two movements that target the shoulders! If you struggle to complete these exercises, contact the clinic nearest you today to schedule an evaluation.
Doorway stretch. Warm up your muscles by standing in an open doorway and spreading your arms out to the side. Grip the sides of the doorway with each hand at or below shoulder height, and lean forward through the doorway until you feel a light stretch. Keep a straight back as you lean and shift your weight onto your toes. You should feel a stretch in the front of your shoulder. Do not overstretch.
External Rotation. Place your arm at your side, raise your forearm until it’s at a 90-degree angle to your upper arm, and rotate your hand away from your body. This exercise helps strengthen the rotator cuff muscles.
SAN TAN VALLEY 480.568.4580
MESA 480.833.2778
CHANDLER/SUN LAKES 480.802.8730
GLENDALE 623.934.1154
www.kinectpt.net
“Don’t Let Aches & Pains Slow You Down! ” EASY EXERCISES FOR SHOULDER PAIN RELIEF
If you are experiencing shoulder pain and don’t find the tips below helpful, call and schedule a Free Consultation with one of our specialists who can further assist you in getting back to a more active life.
TRY THESE MOVEMENTS FOR SHOULDER PAIN!
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.
www.simpleset.net
SHOULDER CHEST STRETCH (DOOR FRAME) Place arms at shoulder level on either side of a doorframe. Step forward. You should feel a stretch across the front of your chest. Do not support your weight with your arms.
CALL TODAY FOR MORE ASSISTANCE!
SAN TAN VALLEY 480.568.4580
MESA 480.833.2778
CHANDLER/SUN LAKES 480.802.8730
GLENDALE 623.934.1154
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