Health & Wellness Newsletter by Ellis Physical Therapy
Newsletter Health & Wellness KEEPING YOUR HEALTH IN MIND WE’RE STAYING CLEAN!
Ellis Physical Therapy is committed to the health and wellbeing of you and your child. In the wake of the recent spread of COVID-19, also known as the novel coronavirus, we are taking every precaution. Before and after every session, we are asking our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility. To do your part to prevent the spread of this contagious disease, we ask parents that if you or your child is demonstrating symptoms of coronavirus— coughing, sneezing or fever—please stay home. Additionally, if you or your child has been exposed to someone who has a confirmed case of the virus, please notify us immediately, so we can take necessary steps.
Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support.
REDUCE YOUR RISK OF INFECTION:
SNEEZE & COUGH INTO TISSUES
AVOID TOUCHING YOUR FACE WITH YOUR HANDS
AVOID HUGS & SHAKING HANDS
CLEAN YOUR HANDS OFTEN
KEEP DISTANCE FROM THOSE INFECTED
Newsletter Health & Wellness
WHAT’S CAUSING YOUR SHOULDER PAIN?
INSIDE: • Common Conditions That May Be Causing Your Pain • Patient Success Spotlight • Exercise Essentials • Follow Us On Instagram
Did you know that your shoulders are your most flexible and movable joints? Your shoulders have to move through an incredible 180 degrees of motion, while still maintaining stability and strength. The shoulder joint acts like a ball in a very shallow socket that is part of the shoulder blade. Some of the most important muscles in the rotator cuff are actually the smallest. The rotator cuff is made up of 4 muscles that are small, but vital to keeping the ball stable in the socket. When these muscles are weak or injured, the ball can jam up into the socket of the shoulder blade, causing inflammation and pain. Your shoulders are extremely complex, comprised of multiple muscles, tendons, and bones. They provide you with the mobility you need to perform many of your tasks throughout the day. If you have been living with shoulder pain, you can find natural relief with our physical therapy services. To learn more about how we can help you get back to your daily life, free of shoulder pains, contact Ellis Physical Therapy today!
UNDERSTANDING YOUR SHOULDER PAIN: Your shoulder is a “ball-and- socket joint,” meaning that the humerus (head of the upper arm bone) fits perfectly in the corresponding space within the scapula (shoulder blade). Each end of the bone is protected by a thick layer of cartilage that prevents the bones from rubbing together. Your shoulders can accomplish several physical feats due to their structure - however, this also means that they are susceptible to an increased risk of injury because of their complexity. If something becomes damaged in the make-up of the shoulders, pain and discomfort can develop. This pain may range from a dull ache to shooting pains, depending on the severity of the condition. If your pain is stemming from tendon impingement, it will generally occur as you lift your arm, fading before it is raised completely skyward. If your pain is a result of shoulder degeneration, it is likely that you will feel persistent aches every time you move your arm in certain directions. Pain from an acute injury can be sudden and intense, making it difficult for you to move your shoulder at all.
CALL TODAY! (208) 523-8879
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COMMON CONDITIONS THAT MAY BE CAUSING YOUR PAIN
• Strains and sprains. A strain occurs when a muscle or tendon is stretched too far or torn. A sprain occurs when a ligament is stretched too far or torn. Strains and sprains can result in an ongoing shoulder pain that may make it difficult to partake in exercise or even daily tasks. If the strain or sprain is minor, it can sometimes be iced at home and healed with rest. More severe strains and sprains will often require physical therapy treatments. • Torn cartilage. When a cartilage tears, you may experience a number of painful symptoms. You may experience decreased strength and a limited range of motion in the affected shoulder. You may also experience pain when moving your arm in certain ways. If you are suffering from a torn cartilage, physical therapy can provide relief. • Dislocation. Dislocation of the shoulder occurs when the head of the humerus pops out of place. This type of injury is extremely painful and unfortunately makes you more vulnerable to recurrence after the first dislocation occurs. • Arthritis. Osteoarthritis and rheumatoid arthritis are the two most common types of arthritis. Osteoarthritis occurs when the cartilage in the shoulder joint experiences significant “wear and tear,” typically due to age or excessive overuse. Rheumatoid arthritis occurs when the immune system sees the joints as a threat.The immune system attacks the membranes surrounding the shoulder joint, resulting in pain and inflammation. •Tendinitis. Tendinitis in theshoulder jointoccurswhen the joint isexcessively overused. Symptoms include swelling and painful impingement when raising the affected arm. This typically happens due to the demands of a sport or labor-intensive job, which can cause the tendons to experience ongoing inflammation. • Frozen shoulder. Medically referred to as “adhesive capsulitis,” frozen shoulder can occur if you have been bedridden for an extended period of time or if your arm has been in a cast or sling for a while. When you don’t
have opportunities to exercise the shoulder, the tissues can stiffen up on you, thus causing this painful condition to occur. Find effective shoulder pain relief today: Two of the biggest goals of physical therapy are to alleviate your pain and to improve your function. Your physical therapist will work with you to make sure that both of these are achieved throughout your physical therapy sessions. Your physical therapist will design a treatment plan specifically for you, which will include targeted stretches and exercises. It may also include any additional methods or modalities that your physical therapist deems fit, including ice and heat therapies, manual therapy, ultrasound, aquatic therapy, or electrical nerve stimulation. There are a wide range of conditions that can be treated with the help of physical therapy. If you are living with shoulder pain, don’t let it limit your life any longer! Find natural, safe, and effective relief with Ellis Physical Therapy today!
Call us today at 208-523-8879 to schedule an appointment!
Exercise Essentials Flexibility, strength, and stability are needed to keep you loose and pain-free... Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting.
SLEEPER STRETCH Start by lying on your side with the affected arm on the bottom. Your affected arm should be bent at the elbow and forearm pointed upwards towards the ceiling as shown. Next, use your unaffected arm to gently draw your affected forearm towards the table or bed. Hold ten seconds and repeat on each side. Relieves Shoulder Pain
Strengthens Shoulders ELASTIC BAND EXTERNAL ROTATION
While holding an elastic band at your side with your elbow bent, start with your hand near your stomach and then pull the band away. Keep your elbow at your side the entire time.
Exercisescopyrightof
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FOLLOW US ON INSTAGRAM
Did you know our clinic has its own Instagram page? Follow our page for the clinic, @ellis. physicaltherapy, to see fun photos of clinic activities, stay up-to-date onourhappeningsandevents,and find helpful articles on conditions we treat! We love staying in touch and connectedwithourpatients! Follow us today @ellis.physicaltherapy.
Patient Success Spotlight
“I have been to see Dr. Jay after having a heart attack. He has taught me how to exercise my facial muscles and to get the feeling back in my neck. What a great experience, he’s so knowledgeable and personal in taking the time to help you! Please, if you need help in any way, give them a call.” - S.S. “Please, if you need help in anyway give them a call.” HEALTHY RECIPE Cauliflower Hot Wings with Vegan Aioli
Eating Right Never Tasted So Good!
INGREDIENTS • 1 head of cauliflower • 3/4 cup chickpea flour • 3/4 cup unsweetened almond or soy milk • 2 tsp garlic powder
• 1 1/2 tsp paprika powder • 1 cup spicy BBQ sauce • 1 tsp sriracha sauce (optional) • 2 green onions, cut into rings • salt • black pepper
INSTRUCTIONS Heat the oven to 350 °F. Carefully cut cauliflower into bite-sized florets. In a large bowl, combine chickpea flour, the plant-based milk, garlic powder, paprika powder, salt, and black pepper. Stir until well combined. Dip florets intobatterso they’recompletelycoated.Lineabakingsheetwithparchment paperand laycauliflowerfloretsonbakingsheet.Bakefor25minutesat350 °F. Once baked, transfer the cooked cauliflower wings to a bowl. Combine theBBQsaucewitha teaspoonofsrirachasauceandpour itover thebaked cauliflower wings. Evenly coat them from all sides by stirring them a few times. Put coated hot wings back on a baking sheet lined with parchment paper.Bakeagain for20minutesat350°F.Serve immediatelyandsprinkle with green onions. Serve with vegan aioli or vegan ranch sauce.
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