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.
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
WWW.PELHAMREHAB.COM
SHOULDER, ELBOW AND WRISTPAIN, WHERE IS IT COMING FROM? WE ARE OPEN & HERE FOR YOU!
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
WWW.PELHAMREHAB.COM (718) 823-3900
INSIDE: Shoulder, Elbow and Wrist Pain, Where Is It Coming From? • Success Stories • Creamy Thai Carrot & Sweet Potato Soup Recipe • Exercise Essentials • Telehealth Still Available • Leave Us a Review
SHOULDER, ELBOW AND WRIST PAIN WHERE IS IT COMING FROM? Give Chronic Pain the Cold Shoulder 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, shoulders, elbows and wrists 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, elbow, and wrist 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 • Dislocationorhyperextensionof the joints.
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WE ARE CURRENTLY OPEN & HERE FOR YOU!
The health and safety of our patients and staff is our highest priority. We are requiring a mask for everyone entering the facility. We are also using a contactless thermometer to check temperatures and are asking each patient to wash their hands or use hand sanitzer when they come in. To observe social distancing guidelines, we have reduced the number of chairs in our waiting area. We also only schedule a minimum amount of patients per hour. We are sanitizing therapy equipment, beds, and chairs in-between patients with EPA disinfectants. Our staff uses PPE (gloves, masks, face shields, hair covering, and isolation gown) as needed. We have also installed sneeze guards in our reception area. We ask that everyone wash their hands
and do not touch their face. Most importantly, if you have the following symptoms, we are asking that you please stay home: • cough • shortness of breath or difficulty breathing • repeated shaking with chills • muscle pain • headache • sore throat • new loss of taste or smell Please get emergency medical attention immediately if you develop trouble breathing, persistent pain or pressure in the chest, new confusion or inability to arouse, or bluish lips or face. • fever • chills
SHOULDER, ELBOW AND WRIST PAIN WHERE IS IT COMING FROM?
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.
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
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Getting a Handle on Shoulder, Elbow, and Wrist 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.
For more information, call us today at (718) 823-3900 or visit our website at www.pelhamrehab.com.
HEALTHY RECIPE CREAMY THAI CARROT & SWEET POTATO SOUP
SUCCESS STORIES My experience at Pelham Physical
INGREDIENTS
• 1 tbsp coconut oil • 2 cups chopped yellow/sweet onion • 2 cloves garlic, minced • 1 tbsp minced fresh ginger • 2 tbsp red curry paste • 4 cups low-sodium vegetable broth, plus more if needed • ¼ cup raw almond butter or peanut butter
• 3 cups diced peeled carrots • 3 cups diced peeled sweet potatoes • ½ tsp fine-grain sea salt
Medicine has been great. Each and every staff member are caring, extremely attentive to all
• Freshly ground black pepper • Up to ¼ tsp cayenne pepper (optional, if you like spice) For Ganish: • Minced fresh cilantro • Fresh lime juice
of their patients. They create an atmosphere of well-being, from the lovely ladies at the front desk, each and every physical therapist as well as the administration working behind the scenes. If you are in need of physical therapy, I would recommend PelhamPhysical Medicine!” - Lisa N.
In a large pot, melt coconut oil over medium heat. Add onion, garlic, and ginger and sauté for 5-6 minutes until onion is translucent. Stir in curry paste. In a small bowl, whisk together some of the broth with almond butter until smooth. Add mixture to pot, along with carrots, sweet potatoes, salt, and remaining vegetable broth. Stir until combined. Bring soup to a low boil over medium-high heat and then reduce heat to medium-low. Cover and simmer for 15-20 min, until potatoes and carrots are fork- tender. Ladle soup carefully into a blender. You will likely have to do this in a couple of batches, depending on the size of your blender Season with salt and black pepper to taste. For more spice, add ¼ tsp cayenne pepper, and blend again. Transfer soup back to pot and reheat if necessary. add cilantro, a squeeze of lime juice. And serve!
EXERC I SE ESSENT I ALS KEEP UP WITH YOUR PT AT HOME
TELEHEALTH STILL AVAILABLE KEEP UP WITH YOUR PT AT HOME
HELPS WITH TIGHTNESS IN THE NECK AND SHOULDERS
In light of the COVID-19 pandemic that has been causing numerous health care facilities to shut down, we as medical professionals are diligently trying to serve our patients in the best ways possible without risking the spread of this disease.
Four Point + Arm Raise Start on hands and knees, hips and shoulders at 90°. Lift one arm out front. Bring it back down and then repeat on opposite side. 8-10 times on both arms.
Because of this, in addition to keeping our facilities open, we are also offering e-Visits (via the Zoom app) as well as Telehealth services for those who wish to stay at home. By providing care for our patients virtually, as opposed to in person, we are able to keep both our patients and PT providers safe. Telehealth services can be accessed via your smartphone or computer, with which you’ll be free to perform your PT treatments from the comfort of your own home. Using this service, you can view and log your prescribed daily exercises, track your progress, and even access our blogs and other helpful resources–you can even use the app to send tips to friends and family! New patient or new injury? Schedule live e-Visit consultations with a qualified physical therapist without even walking in the clinic! Our physical therapists will be able to discuss and walk through your treatment plan online! Ready to get started? Visit us www.pelhamrehab.com or call us today at (718) 823-3900.
Repeat Trunk Flexion (To Floor)
Sit in a chair with hands on thighs. Let your trunk drop toward the floor, using your arms to control the movement. Let your arms dangle to the floor. Now use your arms to push yourself up. Repeat 3 times.
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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
DIRECT ACCESS WHAT DOES IT MEAN? Physical Therapy is Easier to Get Than You Think! • A physician referral
Do You Have Friends or Family Members That Have Trouble: � Sitting for long periods � Walking for long distances � Living active & healthy SHARE THE PATH TO BETTER HEALTH Share the Benefits of Physical Therapy with a Friend! We appreciate your confidence and will do our best to help those you refer meet their health and rehab goals. Thank you to all of our friends who refer others to us! � Moving without pain � Bending &moving freely � Balancing confidently & securely
• Therapy may begin with a full evaluation by a licenced physical therapist • In New York, up to 10 visits within 30 days is allowed, with some exceptions
no longer needed, whether you want a check-up, suffered a recent injury, or if you want to improve your overall health and wellness
LEAVE US A GOOGLE REVIEW! Scan the QR Code with Your Smartphone Camera or visit: search.google.com/local/writereview?placeid=ChIJw wzpcVjzwokRxFhxt1kaEp8 Your positive review helps us impact more people’s lives!
Don’t let your pain hold you back. Call us today at (718) 823-3900 or visit our website at www.pelhamrehab.com.
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