S H R U G I T O F F ! RECOVER QUICKLY FROM A ROTATOR CUFF INJURY WITH THE HELP OF PHYSICAL THERAPY
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SHRUG IT OFF! RECOVER QUICKLY FROM A ROTATOR CUFF INJURY WITH THE HELP OF PHYSICAL THERAPY Your rotator cuff is comprised of the muscles and tendons surrounding your shoulder joint. Sometimes, the rotator cuff can become torn or injured, due to repetitive overhead motions performed in sports (such as tennis) or jobs (such as carpentry.) Athletes are also at risk of developing a rotator cuff injury if they participate in rigorous activities, such as weightlifting, swimming, or tennis. The active movements associated with sports and laborious work are undoubtedly important factors to keep inmind; however, passivemovements can also be contributing factors to an injury. Continuous poor posture and improper positioning of the shoulders can make your scapula, or shoulder blade, much more vulnerable to pain and rotator cuff injuries. Those who experience rotator cuff injuries or “torn shoulders” generally report a dull ache deep in their shoulder, armweakness, difficulty reaching behind their back, and disturbed sleep due to pain. At Eastside Sports Rehab, our natural and non-invasive methods can help relieve your shoulder pain and heal your rotator cuff injury.
Greg Gould, DPT Greg is a true native to the PNW by being born and raised in Portland, OR. He then moved to southern California to attended
Azusa Pacific University, receiving a B.S. in Applied Health Sciences in 2016. After his undergraduate studies, Greg went on to
complete his Doctorate of Physical Therapy (DPT) degree from the University of St. Augustine for Health Sciences in Austin, TX in 2018. He has completed clinical affiliations in a range of physical therapy settings including pediatrics, neurological, and orthopedic rehabilitation. His lifelong passion for sports, performance, and health led him to pursue physical therapy as his career. His clinical philosophy centers on providing his patients with a thorough understanding of their condition and empowering them with the long term tools to optimize their function in a pain-free state. In his free time, he enjoys fishing and being in the outdoors, along with playing basketball and being active every chance he gets.
HOW PHYSICAL THERAPY CAN HELP A ROTATOR CUFF INJURY
While rotator cuff injuries sometimes require surgery if they are severe enough, there are several cases where physical therapy treatments can work just as well (if not better) than surgery. According to the American Physical Therapy Association, “A recent study from Finland 1 asserts that when it comes to treatment of nontraumatic rotator cuff tears, physical therapy alone produces results equal to those produced by arthroscopic surgery and open surgical repair.” In this same study, a follow-up on 167 patients receiving physical therapy alone for their rotator cuff injuries, demonstrated that conservative treatment, such as physical therapy, should be considered as the primary treatment for this condition. HOW DO I KNOW IF PHYSICAL THERAPY IS NEEDED? It is natural to experience an occasional ache or pain from overexertion. However, it is when the pain becomes chronic or unbearable that the condition becomes serious. Chronic pain, or pain persisting for three months or longer, is an indication that PT intervention is needed. 1 Kukkonen J, Joukainen A, Lehtinen J, et al. Treatment of non-traumatic rotator cuff tears: A randomised controlled trial with one-year clinical results. Bone Joint J. 2014;96-B(1):75-81. doi:10.1302/0301-620X.96B1.32168
There are some additional symptoms to consider that may also be telling signs that treatment is needed, such as:
• Dull pain that runs alongside your arm. • Sudden arm weakness.
• Sharp or stinging pains. • Uncomfortable “clicking” sounds with movement.
HOW CAN I BEGIN TREATMENTS? At Eastside Sports Rehab, we will conduct a physical evaluation and diagnostic tests to determine if you do indeed have a rotator cuff tear, and we will design a personalized treatment plan based on the needs of your diagnosis. Specialized techniques, such as ice and heat therapies, manual therapies, or ultrasound may be used to relieve pain, reduce swelling, and enhance function. Gentle stretches and exercises may also be prescribed to improve your posture and the range of motion of your shoulder. If you are suffering from a rotator cuff injury, contact us today. Our dedicated physical therapists will provide you with some much-needed relief and get you started on your path toward recovery!
EXERCISE ESSENTIALS Perform This Exercise To Strengthen Shoulders
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REVERSE FLY | SINGLE ARM WITH DUMBBELL Start with one knee on a bench, dumbbell in hand as shown. Bring weight out to the side, even with your shoulder. Return to the start position with control. Repeat for 8-10 reps on each arm.
Exercises copyright of
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
FEEL BETTER BY EATING BETTER
DRINK WATER. Sip water or other drinks with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk to
There’s no question that what you eat affects how you feel, and a healthy diet helps you feel better. The healthiest diet is one that emphasizes whole grains and fresh fruits and vegetables and that includes lean protein and low-fat or no-fat dairy products. Combine a healthy diet with regular exercise, and you will find it helps your mood as well as your body. Here are some tips to help improve your
satisfy your thirst throughout the day. B E ACTIVE WHENEVER YOU CAN.
Set a goal to fit in at least 2½ hours of moderate physical activity in your week. Being active 10 minutes at a time also adds to your weekly total. Ask your friends or family to keep you company as you bike, jog, walk, or dance. Don’t forget to do some muscle strengthening activities twice a week. ENJOY YOUR FOOD BUT EAT LESS. Use a smaller plate for meals to help control the amount of food and calories you eat.
mood and activity with the right nutrition. MIX IN PROTEIN TO BOOST MOOD.
Like fiber, protein can help you to avoid blood sugar crashes. Some good sources of protein are chicken, fish, eggs, seeds and nuts, low-fat yogurt, low-fat cheese and milk, tofu, and peanut butter. DON’T WORRY, “B” HAPPY. The B vitamins, including B6, B12, and folic acid, play a role in the production of brain chemicals that regulate mood. Especially if you have depression, be sure to consume foods rich in these vitamins. Good food sources for many B vitamins include shellfish, poultry, eggs, low-fat yogurt, and fortified breakfast cereals. Folic acid in particular is found mostly in leafy greens.
WHOLE 30 CHICKEN, AVOCADO, AND MANGO SALAD
FOR THE VINAIGRETTE: • 2 tbsp olive oil • 2 tbsp white balsamic vinegar • salt and fresh cracked pepper to taste
INGREDIENTS • 12 oz grilled chicken breast, sliced • 1 cup diced avocado • 1 cup diced mango, from 1 1/2 mangos • 2 tbsp diced red onion • 6 cups baby red butter lettuce
DIRECTIONS Whisk vinaigrette ingredients and set aside. Toss avocado, mango, chicken and red onion together. Fill a large salad platter with baby greens or divide on 4 small dishes. Top with chicken/avocado mixture and drizzle half the dressing on top. Serve with remaining dressing if desired. Recipe from: www.skinnytaste.com/california-grilled-chicken-avocado-and/Page 1 Page 2 Page 3 Page 4
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