Northern PT: Protecting Your Shoulders From Injury

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Protecting Your Shoulders From Injury

FREE INJURY CONSULT Details Inside

• Protecting Your Shoulders From Injury • Use It or Lose It!

• Patient Success Spotlight • Free Injury Consultation

Newsletter

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. 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 weight-lifting, 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. (802) 626-4224.

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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!

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 the correct technique.

Contact Northern Physical Therapy for a pain screening today! Discover the root cause of your problem, before it’s too late!

Northern PT Events

Every Thursday morning from 6:30am - 7:30am our very own Jennifer Legacy-Gray, PT runs a Pilates class at Northern Physical Therapy. This class if FREE, all that we ask is you consider making a food donation. This class is for all abilities.

If you are interested please email Jesse Dimick at j.dimick@nvrh.org to reserve a spot!

Exercise Essential

Patient Success Spotlight

WAND SHOULDER FLEXION Lying on your back and holding a wand, palm face down on both sides, slowly raise the wand towards overhead. Repeat 3 sets of 8 reps.

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HELPS STRENGTHEN SHOULDERS

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“I felt that each visit was very productive in moving forward with healing. I felt very well informed of what they were doing and why. I left with the tools to maintain the strength that I gained.” “I left with the tools to maintain the strength that I gained.”

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Come Back In For An Evaluation Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, you can choose the physical therapy practice you want! Come back to Northern Physical Therapy for a consultation today!

Healthy Recipe

INGREDIENTS • 1 large slice sweet potato ( ¼ inch thick)

• ⅓ cup cooked spinach

Good For A FREE Injury Consultation Beat Aches & Pains!

• 1 large egg, fried or poached

• ½ teaspoon sliced fresh chives

• ½ teaspoon hot sauce

Mention or bring in this coupon for a FREE Consultation with one of our physical therapy specialists! • Recent injury • Nagging aches and pains at work • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties while working

INSTRUCTIONS Toast sweet potato in a toaster or toaster oven until just cooked through and starting to brown, 12 to 15 minutes. Top with spinach, egg, chives and hot sauce.

CALL TODAY! (802) 626-4224

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