A shoulder, elbow, or wrist injury can develop from a number of causes including postural dysfunction, repetitive motions and/or heavy lifting. There are many culprits that can result in upper extremity pain such as prolonged sitting at a computer or physically demanding work around the house. This can include common tasks that you may not have even considered, such as scrubbing the shower, mowing the lawn, or lifting heavy pots in the kitchen.
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Ashoulder,elbow,orwrist injurycandevelopfromanumberofcauses including postural dysfunction, repetitive motions and/or heavy lifting. There are many culprits that can result in upper extremity pain such as prolonged sitting at a computer or physically demanding work around the house. This can include common tasks that you may not have even considered, such as scrubbing the shower, mowing the lawn, or lifting heavy pots in the kitchen. Athletes are also at risk 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 in mind; however, passive movements can also be contributing factors to an injury. Continuous poor posture and improper positioning of the shoulders can make your scapula (shoulder blade) much more vulnerable to pain and rotator cuff injuries. Knowing the Warning Signs It is natural to experience an occasional ache or pain from from time to time. However, it iswhen thepainbecomeschronicorunbearable that thecondition requires professional intervention. Chronic pain can be defined as any pain persisting for longer than two to three weeks – if you notice a lingering pain that won’t go away despite your best efforts, it is important to seek help. There are some additional symptoms to consider that may also be telling signs that treatment is needed, such as: RELIEVING YOUR SHOULDER, ELBOW, & WRIST PAIN WITH PHYSICAL THERAPY TREATMENTS INSIDE : • Taking Preventative Measures • Backpack Safety Tips
• Learn More About Carpal Tunnel Syndrome • Healthy Recipe: Pumpkin Cookies
• Decreased sensation in arm. • Progressive or sudden arm weakness.
• Difficulty sleeping due to pain. • Uncomfortable “clicking” sounds with movement.
If you notice any of these symptoms, it is important to contact a physical therapist for treatment, as these may all be signs of progressive pathology. 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, Wrist and Elbow Pain Include:
• Poor posture. • Carpal tunnelsyndrome,whichcan develop from overuse of the wrist andregular,repetitivemotions,such astypingwithabentwristorresting your wrist on the computer during typing.
• Neck or upper back strain. • Athletic injuries. • Muscle sprain. • Muscle strain. • Dislocation.
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Medical attention and physical therapy treatments can help with correcting an injury and providing relief, but taking preventative measures on your own is a crucial step in avoiding further damage to the affected area. Maintaining proper posture is one of the easiest ways to relieve unnecessary stress on your shoulders, whether you’re sitting at your desk, standing in line, or working out at the gym. Think of keeping your shoulders relaxed as the weight of your head and chest creates unnecessary pressure when they are holding stress. Open up your chest and press your shoulder blades back and down “toward your back pockets.” And “keep your shoulders out of your ears!” Thewayyoupositionyourselfbeforeyougo tosleepcanalsoplayapart inpreventing painor injury to theshoulders,elbows,andwrists.Youshould try toavoidanypositions where your arm is over your head, or where your weight is pressing down on your shoulder, as these positions may lead to impingement over time. Lie with a pillow between your body and your arm to help increase circulation to the rotator cuff. Training Your Body At the end of the day, it is important to simply be mindful of the ways in which you are using your shoulders, elbows, and wrists. If your sport or work requires repetitive heavy lifting, reaching, or swinging, a physical therapist can help you determine the best techniques to allow for as little strain as possible. TAKING PREVENTATIVE MEASURES
Aphysicaltherapistcanalsohelpyoustrengthenyourmuscles inordertoaccommodate for your physically demanding lifestyle. This will help make frequent daily chores, as well as strenuous, repetitive motions, much easier. By doing some basic exercises justa few timesaweek,youcanstrengthen the rangeofmuscles inyour rotatorcuff region. These include: • Wall Push-Ups. These are essentially standing push-ups, where you push your body away from the wall instead of the ground. • Chair Push-Ups. Much like wall push-ups, in this variation you push your body off a chair, instead of the ground. These are great for toning your shoulder muscles. • Resistance Bands. Resistance bands are inexpensive and great for rotator cuff strengthening.Try holding the band with your elbows flexed to 90 degrees in front of you and palms facing upward, keep your elbows locked against your side. Squeeze your shoulder blades downward and together while your hands move outward. Slowly return back to starting position. Repeat 15 times and then rest. Perform 3 sets each day. Ifyouareexperiencingshoulder,elbow,orwristpain (oryou thinkyoumaybeatrisk for developing a shoulder injury), give our office a call today. At Bay State Physical Therapy, we are dedicated to providing our patients with quality treatment plans and long-lastingrelief.Confirmyourappointment todayandgetstartedon theright track toward comfort and healing! OrthoInfo: “CommonShoulder Injuries” •MoveForwardPT: “PhysicalTherapist’sGuide toRotatorCuffTear”
Relieve Pain In Minutes Try this movement if you notice less range of motion.
Increases Range of Motion
WAND SHOULDER FLEXION Laying on your back and holding a wand, palms face down on both sides, gently raise the wand towards overhead in a gentle motion. Hold for 3 seconds and slowly lower wand to starting position. Repeat 5 times.
Exercisescopyrightof Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing.
when she received her own foot injury in college. She received her Doctorate from SimmonsCollege in2013.Duringhertime at Simmons she was a member of the tennis teamandqualified for theNCAAs 3years inarow.Sincehergraduationshe hasattainedmanyadvancedcertificates includingherOrthopedicsSpecialty(OCS) from the American Board of Physical Therapy Specialties in 2017. Katy also attended a 1 year intensive fellowship at the Institute of Orthopedic Manual Therapy receiving her IOMT Level 1 Certificate in2015.Herothercontinuing education includes management of the overheadathlete,KinesioTape,advanced massage therapy techniques,Functional MovementScreensandmuchmore.Katy isdriven toprovide theutmostexcellence ofcareforherpatientsandwork together to restore function to pre-injury status. In her spare time, Katy continues to be an active tennis player, playing in USTA leagues. While studying abroad in Barcelona, she became well versed in speaking Spanish.
Patient Success Spotlight
Katy Coughlin has been with Bay State Physical Therapy since 2013. Katy has been a clinic manager in Brockton for over 4 years and has enjoyed practicing in a diverse cultural and socioeconomic area. She is very excited to transition to her new role as a managing partner in Providence, Rhode Island and serve her newcommunitywell.Katy looks forward to bringing her skills and experience to Bay State Physical Therapy’s first clinic in Rhode Island. Katy developed a passion for Physical Therapy in high school that intensified STAFF SPOTLIGHT Kathleen Coughlin, PT, DPT, OCS
GreghasbeenapatientatBayStatePhysicalTherapyat theStoughtonYMCA for many years with various orthopedic injuries. Due to his previous success with Bay State Physical Therapy, it was a no-brainer for Greg to return to Stoughton for treatmentwithhis recentshoulderpain.Greghasbeenworking with his physical therapist Amanda throughout his courses of treatment and couldn’t be happier with the care he has received. His treatment sessions have focusedonmobility,manual therapy,andstrengthening togethimback to doing the things he loves. Greg states: “Prior to PhysicalTherapy, I thought I was going to need surgery because my shoulder hurt so bad, but now I don’t need to! I have even been able togetback tomygym routineandhavealmostnopainwithmyactivities throughout the day.”
People with desk jobs frequently have pain through the wrist and hand, and friends and coworkers are quick to jump inand tell them theyhavecarpal tunnel syndrome (CTS).CTS isacompressionof themedian nerveas itenters thewrist,near thepalm.The tunnel is formed by your wrist bones (carpal bones) and a strong ligament on top. CTS has a specific pattern of pain and numbness through the thumb, index finger, middle finger, and ring finger. Usually people do not have pain in the small finger or back of their hand. It can be caused by poor wrist positioning, or by intrinsic factors that increasepressure through thecarpal tunnel (typically pregnancy or diabetes). Pain that involves the whole hand or any part of the forearm may not be carpal tunnel and needs further assessmenttodetermine ifCTSmaybecombinedwith anothercondition thatcancausepain, like tendinitisor compression of a different nerve in your arm. Typing with good alignment and an ergonomic workstation should not cause CTS. Workstations should be set up so you can type without bending or resting your wrist. You also want to make sure you are not resting your elbows on your work surface, as this can also cause pain and numbness (through the small finger). You should avoid repetitive gripping exercises and prolonged bending of your wrist in either direction, as these can make the pain and numbness worse. You may also benefit from a wrist brace or orthotic, especially at nighttime, when a flexed wrist position is typical and can make your symptoms worse and even prevent you from sleeping. The brace should hold your wrist straight in order to keep the tunnel open while you sleep. Learn More About Carpal Tunnel Syndrome byKimWitkowski,OTR/LatBSPTBrocktonPealSt.
Healthy Recipe Gluten-Free Pumpkin Cookies INGREDIENTS
• 1/8 tsp salt • 2 tsp Vietnamese Cinnamon (5% Oil) • 1/4 tsp Frontier allspice • 1/4 cup mini chocolate chips • 1/2 cup dried cranberries and cherries
• 2 tsp vanilla extract • 3 tbsp maple syrup • 1 1/2 cups gluten-free rolled oats • 1/2 cup oat flour, ground
• 1 ripe banana, mashed • 1/2 cup pumpkin puree • 2 large eggs • 1/2 cup peanut butter • 3 tbsp coconut oil, melted
• 1/2 cup almond meal • 1/2 tsp baking powder • 1/2 tsp baking soda
DIRECTIONS Preheat oven to 350°F. Grease or line a baking sheet with parchment paper or a silicone baking mat. Set aside. In a mixing bowl stir together mashed banana, pumpkin, eggs, peanut butter, coconut oil, vanilla and maple syrup until well combined. Add in oats, oat flour, almond meal, baking powder, baking soda, salt, Vietnamese cinnamon, allspice, chocolate chips and dried fruit; stir to combine. Refrigerate for 5 minutes to harden. Drop cookies by spoonfuls on prepared baking sheet.They won’t expand much, so feel free to press them down slightly, and make them as uniform as possible to ensure even baking. Bake for about 12 minutes until lightly browned.
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