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.
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