APM: Shoulder, Elbow and Wrist pain

Applied Physical Medicine Newsletter

NEWSLETTER Health & Wellness Newsletter (520) 296-8513

INSIDE:

MATTHEW DERRICK, PTA GET TO KNOW OUR TEAM I am an APTA board-certified Physical Therapy Assistant.

• Get A Handle On Wrist, Elbow & Shoulder Pain • Relieve Shoulder Pain In Minutes • Patient Success Spotlight • Healthy Recipe

Some things that are important to me

are my family (wife and son) and Brazillian Ju Jitsu.

I love working at APM because I get to meet and make a positive impact on the lives of people from all walks of life.

WINNEROFLASTMONTH’S “A FESTIVAL OF FOOLS” THEMED SPIRIT DAY: Lalo with his Jester costume. We have an amazing spirited team!

YOU GOT SPIRIT!

OUR SERVICES

• Injury Treatment • Vestibular Fall Treatment

• Sciatica Treatment • And More!

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Health & Wellness Newsletter

(520) 296-8513

NEWSLETTER

SHOULDER, ELBOW& WRIST PAIN, WHERE IS IT COMING FROM?

Whether you have shoulder pain or have been suffering for a long time, seeing a physical therapist at Applied Physical Medicine can help you return to a more active and pain-free life. Give us a call at (520) 296-8513 today!

It’s time to say goodbye to shoulder, elbow and wrist pain once and for all. Identifying the cause of your pain and taking steps to combat ill habits that may be contributing to your discomfort can have a significant impact on your quality of life. Wave goodbye to pain in your hands, wrists, elbows and shoulders with targeted techniques from your experienced physical therapists. What is Causing the Pain? Think about the tasks that make up the majority of your day-to-day life. It is often said that life in the 21st century is way easier on the body than life during any other time in human history — and it’s true that there is a fair amount of evidence to support this idea. Rather than spending all of your days working in a factory or on a farm, the vast majority of Americans work indoors, often at a computer for a predetermined number of hours week after week. But this new lifestyle isn’t exactly harmless for the body, either. There are plenty of ways in which the common tasks of 21st-century life put the body under a great deal of stress. Sedentary lifestyles frequently contribute to weight gain, which increases your risk for a long list of obesity-related diseases.This puts additional stress on your body, which could result in pain in crucial joints like your shoulders, elbows and yes, even your wrists. But even aside from that, there are a lot of potential issues that your body can face as a result of sedentary behavior in the workplace — including shoulder, elbow and wrist pain.

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: • Issues with poor posture • Carpal tunnel syndrome, which can develop from overuse of the wrist and regular, repetitive motions, such as typing • Heavy lifting

• Athletic injuries • Muscle sprain • Muscle strain • Dislocation or hyperextension of the joints

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GET A HANDLE ONWRIST, ELBOW& SHOULDER 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.

Call us today to schedule an appointment!

SHRIMP FRIED RICE

• 2 large eggs, lightly beaten • 8 oz peeled & raw small shrimp • 2 tbsp minced fresh ginger • 4 cups stringless snap peas • 1 medium red bell pepper, cut into ½-inch pieces • 2 medium carrots, thinly sliced • 4 scallions, chopped

INGREDIENTS • 1½ cups water • 1 cup instant brown rice • 2 tbsp hoisin sauce • 4 tsp reduced-sodium soy sauce

• 2 tsp toasted sesame oil • 4 tsp canola oil, divided

INSTRUCTIONS Combine water and rice in a small saucepan. Bring to a boil over high heat. Cover, reduce heat to medium-low and simmer until the water is absorbed, 10- 12 minutes. Spread the rice out on a large baking sheet to cool. Combine hoisin sauce, soy sauce and sesame oil in a small bowl; set aside. Heat 1 tsp canola oil in a large nonstick skillet over medium-high heat. Add eggs and cook, stirring to help break into smaller pieces, until just set, about 45 seconds. Transfer the egg to a bowl. Add another 1 teaspoon canola oil to the skillet and return to medium-high heat. Add shrimp and cook, stirring occasionally, until pink, 1 1 /2 to 2 minutes.Transfer the shrimp to the bowl. Heat the remaining 2 teaspoons oil in the skillet over medium-high heat. Add ginger and cook, stirring, until fragrant, about 30 seconds. Stir in snap peas, bell pepper, carrots and scallions; cook, stirring occasionally, until tender-crisp, 3 to 4 minutes. Stir in the rice and the reserved egg and shrimp; cook, stirring, until heated through, about 1 minute. Remove from the heat and gently stir in the sauce mixture.

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Patient Success Spotlight

DISCOVER HOW TO LIVE PAIN-FREE

At Applied Physical Medicine, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to go to Applied Physical Medicine if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

Gave me full recovery and I feel great! “APM has been the best. I absolutely looked forward to coming to my PT sessions, and I felt really at home here. The entire staff at APM really made my recovery experience fun! I had a lot of neck pain and immobility after a car accident and was really becoming frustrated trying to lift, play sports, or even sit in class. My neck was in constant pain, Noah and his crew at APM gave me full recovery and I feel great!” - Christian K.

Relieve Shoulder Pain In Minutes Try this movement if you are experiencing shoulder pain.

Stretches Shoulders

www.simpleset.net

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.

FREE 15 MINUTE CONSULTATION CALL TO SCHEDULE TODAY!

(520) 296-8513

Limited to the first 25 callers. Expires 06-30-19

Attention Pain Sufferers

COMMON INJURIES TO THE SHOULDER IN COMBAT SPORTS WORKSHOP

ONE DAY SPECIAL OFFER

On June 14th at 4:30PM Free Workshop

• Your shoulder is hurting so bad that you can’t participate in sports. • You are frustrated at the thought of missing out on a vacation or giving up hobbies and recreational activities because your shoulder hurts too much. • You find yourself worrying more about your shoulder pain than living your life. • You’ve had enough and just want to get back to normal. This workshop is for you if:

Here’s some of what you’ll learn: ü The #1 obstacle that gets in the way of healing shoulder pain. ü Common symptoms of shoulder pain. ü What successful treatment and permanent relief look like without the side effects of medications, injections or surgery. Matthew Derrick, PTA will be presenting our FREE Common Injuries To The Shoulder In Combat Sports Workshop at our clinic, June 14th at 4:30pm!

Only 15 spots available! Don’t delay, register today by calling now!

Reserve your spot today and learn how to take care of your shoulder pain! Sign-up page at https://physicaltherapytucson.com/workshop/shoulder-workshop/ TUCSON CLINIC 6606 E. Carondelet Dr. Tucson, AZ 85710 (520) 296-8513

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TREATING UPPER EXTREMITY INJURIES IN THE YOUNG ATHLETE • Rotator cuff tear. Rotator cuff tears can occur from either acute or overuse causes, as well. For example, falling on an outstretched arm, sustaining a blow to the shoulder, or partaking in repetitive overhead motions (such as those in swimming, softball, baseball, tennis, or football) can all result in rotator cuff tears. This occurs when the muscles or tendons that surround the shoulder joint become damaged or torn. Howwillphysical therapyhelpanupperextremity injury? AtAppliedPhysical Medicine, we’ll conduct a thorough evaluation to diagnose your child’s upper extremity injury.Afterward,oneofourdedicatedphysical therapistswilldesign a personalized treatment plan based on the specific needs of the diagnosis and the symptoms that your child is experiencing. We are happy to say that we also offer preventative screening and sports performance enhancement programs, designed to teach your child the techniques he or she needs in order to prevent further injury in the future. Our treatment methods are conservative and non-invasive, aimed at relieving pain and promoting healing. Our physical therapists incorporate specialized methods into their treatment plans as needed, such as manual therapy, ice and heat therapies, or ultrasound. They also provide patients with light stretching and exercise plans, in order to improve their range of motion and overall function in the affected area. The overall goal of physical therapy is healing and prevention. In addition to treating the injury,ourphysical therapistswillhelpstrengthen theaffectedarea, in order to prevent additional injury from occurring. Our physical therapists will also provide your child with helpful warm-up and cool-down techniques for his or her sport, in order to lower their risk of sustaining another injury. Ifyourchildhasdevelopedan injury inthehand,arm,elbow,orshoulder,contact us today toscheduleaconsultation.We’llhelpdiagnose the issueandgetyour child started on the path toward recovery and returning to the beloved sport! www.physicaltherapytucson.com

Is your child athletic? Perhaps you have a daughter who loves tennis or a son who can’t get enough of baseball. These sports require repetitive throwing andswingingmotions thatcan lead toupperextremity injurieswith time.Such injuries are common in athletes, and they can affect the hand, arm, elbow, or shoulder. Fortunately, at Applied Physical Medicine, we can provide the necessary treatments to ensure a safe, easy, and efficient recovery, making sure your child will be able to get back to the sport he or she loves as soon as possible. What are upper extremity injuries? Upper extremity injuries typically fall under one of two categories: acute or overuse. Acute injuries are caused by a single specific incident, such as a strain or tear. Overuse injuries are caused by excessive repetitive movements over time. Some of the most common types of upper extremity injuries include: • Tennis elbow. While this term is colloquially referred to as “tennis elbow,” it canalsobecausedbyothersportsandactivities, includingsoftball,baseball, raking leaves, and even excessive typing on a computer. Tennis elbow is an overuse injury that results in inflammation of the tendons in the forearm, making it difficult to lift your arm. • Golfer’s elbow. This is another colloquial term, used to describe an overuse injury causing muscle inflammation inside the elbow. It is also sometimes referred to as “Little Leaguer’s Elbow.”This injury runs from the bony point of your elbow and can stretch down your forearm, making it difficult to extend or lift your arm. Sports and activities that generally result in golfer’s elbow include golf, baseball, softball, bowling, and gardening. •Flexortendinitis. This isanoveruse injury thatcausesswelling in the tendons thatcontrolyourhandmovement,making itdifficult tobendyour fingersand moveyourhandorelbow.Flexor tendinitis is typicallyassociatedwithsports thatrequireconstant throwing,suchassoftball,baseball,football,orshotput. • Frozen shoulder. Frozen shoulder can result from either an acute injury or an overuse injury. It occurs when the tissue in your shoulder thickens or scar tissue forms, causing your shoulder to feel as if it’s being “squeezed” and making it difficult to move.

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