N E W S L E T T E R
Meet Our Newest DynamX Physical Therapy Staff Member Inside This Month’s Newsletter!
WHERE IS YOUR SHOULDER, ELBOW, AND WRIST PAIN COMING FROM?
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. (Read more inside...)
I N S I D E WHERE IS YOUR SHOULDER, ELBOW, AND WRIST PAIN COMING FROM? STAFF SPOTLIGHT EXERCISE ESSENTIALS
N E W S L E T T E R
WHERE IS YOUR SHOULDER, ELBOW, AND WRIST PAIN COMING FROM?
INSIDE: (Continued from outside)
• Getting a Handle on Shoulder, Elbow, and Wrist Pain • Fun & Games
• Exercise Essentials • Healthy Recipe
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, elbow, and wrist 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
Wave goodbye to pain in your hands, shoulders, elbows and wrists with targeted techniques from your experienced physical 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.
• Muscle sprain • Muscle strain • Dislocation or hyperextension of the joints
If you or a loved one suffers from any pain, call TODAY to schedule with DynamX Physical Therapy!
Get Moving Today with DynamX Physical Therapy! www.dynamxpt.com
GETTING A HANDLE ON SHOULDER, ELBOW, AND 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. Every movement and action requires these 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 is why so many issues regarding pain in the shoulder, elbows, and wrists typically become chronic. Since it is difficult to allow these body parts time to properly rest, they continue being overused and the pain can actually worsen. Treating Shoulder, Elbow and Wrist Pain. Addressing the pain early on is the best way to prevent an issue from becoming chronic. Turning to medication and braces 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, and can help you to strengthen the surrounding muscles while improving range of motion, which together will likely 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, contact your physical therapist.
To see more significant results, take your physical fitness and injury to DynamX Physical Therapy today to get started.
HEALTHY REC I PE TURKEY APPLE CHEDDAR SANDWICH
EXERC I SE ESSENT I ALS ISOMETRIC EXERCISES FOR DYNAMIC WRIST STABILIZATION
ISOMETRIC WRIST EXTENSION: Place your arm palm-side down on a table. Use your other hand to apply resistance to wrist extension by placing it on top and preventing the hand from lifting off the table at the wrist. ISOMETRIC WRIST FLEXION: Rest your arm palm-side up on a table. Use your opposite hand to resist as you try to flex your wrist forward. Keep the wrist flat for optimal strengthening without any stress to your joints.
• 2 slices whole-wheat sandwich bread • 1 tbsp mayonnaise
• 2 oz low-sodium deli turkey • 1 oz sliced Cheddar cheese • 4 to 6 thin apple slices
ISOMETRIC FINGER FLEXION: Clasp your hands so the fingertips of each hand oppose the opposite hand. Pull gently to strengthen your finger flexors.
It only takes 5 minutes to make this healthy sandwich with whole-wheat bread and the classic combination of Cheddar cheese and apples that your kids will love. Spread mayonnaise on both slices of bread. Top with turkey, Cheddar and apple.
If you are dealing with elbow or wrist pain, try these 3 simple exercises to help relieve pain and gain strength simultaneously. These should all be performed pain-free so resist only as hard as you are able to tolerate.
BLOOD F LOW RESTR I CT I ON TRA I N I NG • Physical therapy • Pre and Post Surgical Rehabilitation • Non-surgical Injury Rehabilitation • Sports Rehabilitation • Hand Therapy • Athletic Recovery Services • Blood Flow Restriction Training • Running Analysis • Return to Sport Testing (i.e. after ACL repair) As mentioned last month, Blood flow restriction has been known to treat almost any upper or lower body injury, and it can also be used as a form of rehabilitation following surgery. DynamX offers Blood Flow Restriction Training at all locations! 7 9 5 9 4 3 7 2 7 2 4 3 1 6 3 8 3 7 5 4 2 4 8 3 4 8 1 3 5 6 1 DynamX Physical Therapy clinics utilize current evidence based treatment combined with Applied Functional Science ® . Each of our therapists has a certification or fellowship training in Applied Functional Science ® . We encourage you to come experience the difference. 8 n° 315994 1 2 3 1
Abigail is a basketball player that tore her ACL and medial meniscus in November 2017. She opted to wait on surgery until Dec 2018, and recently finished therapy December of 2019. She was able to resume running, shooting around, and playing pick-up basketball games at the gym. She worked super hard for a year attending therapy on a weekly basis along with gym workouts. She demonstrated >90% on her return to sport testing with the triple hop, crossover hop tests, and near top end speed with T-test assessing agility. Great work Abigail! PAT I E N T S U C C E S S S P OT L I GH T
Print sudoku http://1sudoku.com
F UN & GAME S
8 1 6 3
7 5 3
The classic sudoku is a number placing puzzle based on a 9x9 grid with several given numbers. The object is to place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once. SUDOKU PUZZLE
7 5 8
6 7 1 4
n°318548 - LevelHard
n° 310547 - LevelHard
STAFF SPOTL IGHT
4 ABOUT US 5 3 2 9 6 5 7 3 2 1 5 8 9
1 4 6 2
YUSHA NEUMAN, PT, DPT
5 3 8 1 7
Yusha Neuman is a physical therapist at Dynamx Physical Therapy Santa Monica. She earned her Doctorate of Physical Therapy at Southwest Baptist University in Bolivar, Missouri and her Bachelor 9 5 6 3 7 2
of Nutrition Sciences in Baylor University at Waco, Texas. Yusha has experience working with people with vestibular issues, athletes, pediatric, and the geriatric populations. Yusha started her PT career in the Pacific Northwest. She gained valuable experience working in the wellness field. She helped the Vancouver swim team prepare for regional competitions through cupping and corrective exercise helping many of them place first. She has experience blending both eastern and western modalities. She continues to pursue professional growth opportunities. In her free time, you will find her surfing, snowboarding, doing ashtanga yoga and hiking with her husband and her Shiba Inu dog, Cedar. 3 7 5 4 2 3 1 2 http://1sudoku.com n° 36953 - LevelHard
n° 315994 - LevelHard
Play on yourmobile these puzzles and find their solutions by flashing the codes below : n° 318548 n° 310547 n° 36953
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