Nestor Physical Therapy Newsletter
NEWSLETTER www.nestorphysicaltherapy.com
Athletes are naturally at an increased risk for experiencing injuries. This is not as a result of any particular health issue that athletes typically have in common (continued inside)
INSIDE: Tendonitis And Sports
What Is Tendonitis?
Patient Success Spotlights
Attention Shoulder Pain Sufferers…
Tendonitis And Sports
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Tendonitis And Sports Instead, it is a simple exposure equation. The more frequently you push yourself to try new things, to engage in physical activity, or to push yourself to reach a new goal, the more you are going to increase your risk for potential injury. On more days than not, the injury won’t happen, but as every athlete knows, it only takes one bad day — one day when fatigue throws off your form just enough to cause your gait to be off, for you to feel a little distracted and not realize an obstacle is coming up, or just a fluke of a moment in which something goes wrong and you go down. What makes matters worse is the fact that many athletes attempt to push past the pain of their initial injuries, which often leads to those injuries becoming more severe. Understanding Tendonitis While there are some sports injuries that happen after a bad day, there are others that develop over time. Tendonitis is an incredibly common issue that causes pain to develop in the joints. This can impact the hips, knees, elbows or shoulders. Pain caused by tendonitis can impact everyday activities, making it exceedingly difficult to remain comfortable day to day or to remain active.
Tendonitis can make simple activities such as picking up a gallon of milk or attempting to put something away on a shelf over your head incredibly painful and challenging. Unfortunately, when tendonitis develops, it often sticks around. This means that pain that begins as frustrating and seemingly minor can quickly become chronic and incredibly painful. Working with a physical therapist is the best way to address tendonitis pain early on, to improve range of motion and reduce the severity of your pain without having to turn to pain medications.
Working with a physical therapist is especially important for athletes for this reason. A physical therapist can help identify potential issues with posture or form that may increase your risk for injury, help identify potential injuries as they develop, and assess the severity of and best treatment options for those injuries as soon as possible, so you always know exactly what your body needs to feel at its best.
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What Is Tendonitis?
Tendonitis is a common issue among athletes because it develops as a result of overuse. While the average person may engage in standard physical tasks such as walking or typing, an athlete takes that repetitive behavior to a new level. Consider a tennis player, for example. In addition to running and jumping, a skilled tennis player will spend hours every week swinging the racket, and this could result in added wear and tear on the elbows and wrists, not to mention the shoulders. Every bone in the body is connected with muscular fibers called tendons. The tendons are flexible, allowing the body to move more freely by letting bones stretch apart or move in one direction or another. Tendonitis occurs when the tendons become inflamed. Swelling in the tendons can make movement painful and difficult. Typically, when pain is caused as a result of tendonitis, the pain is isolated at the noted areas of the body. This means that a tennis player may experience tendonitis in the elbow or shoulder, whereas a runner may be more likely to experience it in the Achilles tendon. In fact, this is why tendonitis in the elbow is frequently referred to as tennis elbow, while Achilles tendonitis is sometimes referred to as runner’s ankles or runner’s heels. Exercise Essentials Flexibility, strength, and stability are needed to keep you moving. Share this with a friend or family member to help keep them healthy too! POSTERIOR SHOULDER STRETCH Sit or stand with good posture. Reach across your chest. Use your other arm to pull a little bit further. Repeat 7 times on both sides. www.nestorphysicaltherapy.com
Treating Tendonitis: The best treatment for tendonitis is time. Unfortunately, this is something that many people are unable to give to an injury. When tendonitis develops, the best thing to do is to use ice and to relax that part of the body. Taking a few days off of practice or away from your workout may be sufficient, but in other cases, this may require a few days in a wheelchair or on crutches, with the bulk of your weight off of the affected area. Working with a physical therapist can help you identify the best treatment methods for tendonitis. Your physical therapist can also help you identify the best range of motion and strength-building activities to reduce your likelihood of developing tendonitis. For more information about preventing or treating pain from tendonitis, contact us.
Patient Success Spotlight
Stretches Shoulder
“I came to Dr. Nestor with very bad shoulder pain. I had trouble putting my arm behind my back & raising it over my head. I have seen Dr. Stephen for a couple other injuries, and he has always taken wonderful care of me. He is professional and always mindful of how my progress was. So happy with no pain! Thank you so much Nestor Physical Therapy!” - Andree Higgins “So happy with no pain! Thank you so much Nestor Physical Therapy!”
Exercisescopyrightof
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Scallops and Bacon with Maple-Bourbon Glaze
My wife I recently hosted an appetizer and dessert party. Here is one of the appetizers I made. You will need scallops, bacon (avoid thick cut), maple syrup, your favorite bourbon, one lemon, and toothpicks.
Remove the adductor muscle from the scallops. Cut the bacon slices in half. Wrap the scallops with the bacon. Secure the bacon to the scallop with a toothpick.
Set up the grill for indirect grilling. Don't forget to clean and oil the grate. Grill the scallops until the bacon cooks and is crisp. Thick cut bacon will take longer to cook and can lead to overcooked scallops.
While the scallops cook, heat about ½ cup of maple syrup and ¼ cup of bourbon (more if you like),and juice from one lemon in a sauce pan. Bring to a boil, reduce heat and cook until the mixture thickens. Pour the glaze over the scallops to serve. Enjoy!
CUT OUT & COLLECT EACH OF OUR MONTHLY NEWSLET TER RECIPES AND CREATE YOUR OWN NESTOR PHYSICAL THERAPY COOKBOOK!
Arthritis InTheNeck
CedarPlankedSmokedCheese
Theproblemwitharthritis is the lossof rangeofmotion in theneck joints. As bonewearson bone, the surfaceof thebones actually start to change shape.This thins thebones in the neck in some parts leading to a lossof heightbetween thebones.Due t abnormalwearand tear,newbone forms where it shouldn’t, creeping into the holeswhere the spinal cord passes through. In addition it can rub on the nerves out to your neck, shoulders, arms and even hands. This can lead to a condition called cervical spinal stenosis,whichcanbequitepainful. Whatcanbedone tohelpneckarthritis? Whilepainmedicationscanhelp control pain, they don’t address the root cause of the pain,which is poor strength and lackofnormalmovement.Theneck jointson the sideof the spinenormallyexperiencewearand tearover theyears.However,when this wear and tear is accelerated due to poor posture,weakness or injury, this cn lead to limited,painful rangeofmotion. Inaddition,withneckarthritis, thesmallermusclesthatguide themotions of theneckbecomeweaker,eventually leading tomore rubbingandarthritis. Bygentlystretching these tightand restricted jointswithspecifichandson therapy ndexercises,rangeofmotioncanbereturned.Whilephysicaltherapy cannot restore the cartilage or change the bony structure, it can certainly helpyourneckmovebetter,becomestronger, reducepainandgiveyou the pwer tostayhealthier longer. imple test. See if you have restricted cervical joints.Standwith yourbackagainst thewall.Canyou touch thebackofyourhead t thewall whilekeepingyourchin level? Ifyoucannot, thenyourneck jointsare limited andyouneedphysical therapy to restore the rangeofmotion. Try this
This is a great appetizer for the holidays. It looks fancy but is quick and easy tomake.Yourguestswill think you are agourmet chef!
Thecheesecanbe smokedonagasgrill if youmakea smokerpack. Iused the charcoalgrill.
Youwillneeda cedarplank, camembert cheeseorabrie (soft creamy cheese), pepper jelly, and1-2 jalapenos.
Place theplankon thegrill for1-2minutesa side.Youwill see somegrillmarksand youwill start to smell the aroma of the cedar plank. (See thegrillmarks in the picture).
Spread the pepper jelly on the cheese. Slice the jalapeno in half, remove the seeds if you like it on themildside,andarrange jalapenosliceson topof thecheese.Slice the jalapenocrosswisewith the seeds if you like it spicy.Place the cheese in the plank. Place the plank on the grill (indirect heat) no flame under the plank. (See picture).Add a fewwood chips to the charcoals.Use smoker pack if using gas grill.Cook about 10minutes until the cheese becomes soft.Some of the cheesewill start to ooze out.
Is your neck pain affecting your balance? Have you ever seen a person with t ir head protruding forward and their body bent over?This can be subtle orquite noticeable.With neck pain, limited neck posture results in loss of balance. Just pull anyone by their nose and youwill see theywill falter forward.This isbecause thenormal linesofgravity through thebody changewhen thespineposturechanges. If youorsomeone youknowhas poorbalance, itcouldbeaproblemwith theirposture. Gtyourneckmovingand feelingbtter.Callus to learnmoreaboutour programs today!
Servewithgrilled bread or fancy crackers. Enjoy!
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Try thismovement forneckpain relief. RelievePain InMinutes:
Patient Success Spotlight
RelievesNeckPain
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CERVICALROTATION Turn yourhead towards the side, then returnback to looking straightahead.
“Sincemy initialonsetof injury, Ihavebeensufferingmajor tingling inmyarmandneckpain. I'vebeen to2otherphysical therapistsand Dr.Nestorhaseliminatedmysymptoms.Hehasgivenmehope that Icanmakea full recoveryandgetback to theactive life that Ihad!” -MichaelOrsini
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CallToday! 401-356-4777
www.nestorphysicaltherapy.com
Call Today! 401-356-4777
www.nestorphysicaltherapy.com
ATTENTION SHOULDER PAIN SUFFERERS… WANT THE #1 SINGLE BEST AT-HOME TEST TO SEE IF YOU HAVE A ROTATOR CUFF PROBLEM?
Do You Have Trouble Reaching Behind Your Back Into the Back Seat in the Car? Does Your Shoulder Bother You When You Sleep on That Side at Night? Do You Have Problems Reaching? Up on to a Shelf? Or Behind Your Back When You’re Getting Dressed?
IF SO, THEN HERE’S A QUICK AND EASY TEST TO FIND OUT WHAT MAY BE CAUSING YOUR SHOULDER PROBLEM…
Shoulder problems are common at any age. But specifically, between the ages if 35 and 55 years old. There’s a problem that commonly occurs in the shoulder. The big, fancy Physical Therapy name of it is: Shoulder Impingement. Shoulder Impingement looks like the image shown above. And what is this? See the bone sticking out called the “acromion”? (By the way…that’s a view of the right shoulder…from the front… and the acromion is part of the shoulder blade.) Well under the acromion is a small space, and in that space is one of your rotator cuff muscles (the supraspinatus). Well, what happens is as we become “more seasoned” in life… and have more birthday candles on our birthday cake…that space can close down. In the beginning it can cause inflammation and lead to bursitis, tendonitis, and arthritis. Eventually begin to cause fraying of the tendon and then a partial tear… or even worse, if left untreated, this can cause a full rotator cuff tear. Luckily, if you have shoulder pain and early signs of these problems… there are steps you can take today to stop that from happening (Don’t worry…I won’t ask you to repeat any of the names!)
in the first place. But first we want to see if this is really what you have going on. So here’s what to do:
1. With the painful arm, reach behind your back and up between your shoulder blades as far as you can. Note if you have any pain, tightness or aches.
2. Then with the non-painful arm, do the same thing. If there’s a difference from side to side…then there’s a really good chance you have at least the beginning signs of “Shoulder Impingement.”
That’s the #1 Single Best At-Home Test I can give you to see if you’re having trouble with your rotator cuff.
If you’re looking for answers and looking to get back to normal again… then send an email directly to me at steve@ nestorphysicaltherapy.com . In the subject line write “Shoulder Pain Help” and in the email tell me what you do day to day that gives you the most trouble with your shoulder.
Hope this helps, Dr. Nestor
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NESTOR PHYSICAL THERAPY WORKSHOPS
Patient Success Spotlight
“I am very grateful for Dr. Nestor’s and Josh’s knowledge. They stopped me from opting for surgery as I was having severe shoulder pain from an injury. Thanks to Nestor PT I now feel great! I’m so glad that I ended up opting out of shoulder surgery! They even gave me great exercise tools for the future.” - Wendy Hutnak “I’m so glad that I ended up opting out of shoulder surgery!”
APRIL 23, 2019 @ 6:00 PM SHOULDER PAIN WORKSHOP 1. The biggest mistake shoulder pain suffers make 2. Three most common causes for shoulder pain 3. Three strategies to eliminate shoulder pain for good.
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Call today as spots are limited!
Expires: 5/31/19
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Call Today! 401-356-4777
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