# Hands for Living: Relieving Rotator Cuff Pain

NEWSLETTER

Experiencing The Beauty of Nature

It’s hard to believe fall is here already! I had the privilege of taking two long backpacking trips - totaling 125 miles - to close out the summer. It’s wonderful to put away the cell phone (except to take pictures!), and worry about nothing more than walking, finding clean water to drink and places to camp, and to enjoy all the beauty in our corner of the world.

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NEWSLETTER

Hello to all of you! I hope You are enjoying the transition of the seasons. You never know what weather to expect this time of year. This rings true with an injury. Injuries can hit us when we least expect it and cause serious

INSIDE: • EASY RECIPE • SUDOKU • ROTATOR CUFF • EXPERIENCING THE BEAUTY OF NATURE

Photo By: Amy Enderle

changes in our lives. We want you to know that you are not alone. We can help you feel better fast and get back to the life you enjoy! JoAnn Keller, OTD, OTR/L, CHT

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Easy Warm Apple Cider Recipe INGREDIENTS • 1 (64 fluid ounce) bottle apple cider • 3 cinnamon sticks

• 1 teaspoon whole allspice • 1 teaspoon whole cloves • 1/3 cup brown sugar

Are you in Pain? Call Today And Start Feeling Better Fast! 425-368-7943

Print sudoku http://1sudoku.com DIRECTIONS In a slow cooker, combine apple cider and cinnamon sticks. Wrap allspice and cloves in a small piece of cheesecloth, and add to pot. Stir in brown sugar. Bring to a boil over high heat. Reduce eat, and keep warm.

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This Month’s Sudoku! TAKE IT EASY LEVEL The goal of Sudoku is to fill in a 9×9 grid with digits so that each column, row, and 3×3 section contain the numbers between 1 to 9. At the beginning of the game, the 9×9 grid will have some of the squares filled in. Your job is to use logic to fill in the missing digits and complete the grid.

8 2 7 5 6 3 8 4 6 4 9 1 3

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3 8 5 2 1 6 4 9 2 7 2 7 5 8

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sudoku.com

n°112446 - Level Easy

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n° 223724 - LevelMedium

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RelievingRotator CuffPain

In The Acute Stage Talk toyour doctor about takingmedicines, such as ibuprofen or naproxenwhichmayhelp reduce swelling and pain.To avoid stomach and GI complications, avoid taking these medicines every day without talking to your doctor so that your general health can be monitored. Use iceattheveryfirsttwingeto lessen inflammation,decrease swelling, and reduce pain. Apply ice for 10 to 12minutes every other hour, using an ice pack, a bag of frozen peas, or an ice- filled plastic bag. (Cover skin with a towel to prevent frostbite if you use a bag.) As the pain subsides, apply ice three times a day until you’re completely pain-free. Using Your Shoulder Learn how to care for your shoulder to avoid placing extra stress on it. This can help you heal from an injury and avoid re-injury.Your positions and posture during the day and night can also help relieve some of your shoulder pain: •When you sleep, lie either on the side that is not in pain or on your back. Resting your painful shoulder on a couple of pillows may help. •When sitting, use good posture. Keep your head over your shoulder and place a towel or pillow behindyour lower back. •DO NOT carry a backpack or purse over just one shoulder. •DO NOT work with your arms above shoulder level for very long. •Lift and carry objects close to your body. Try not to lift heavy loads away from your body or overhead. •When reaching for something with your arm, your thumb should be pointing up. •Store items you use every day in places you can reach easily. Physical Therapy and Exercises The goal of treating the rotator cuff tear is not necessarily to heal the torn muscle – only surgery can do that, but proper exercise and massage can relieve the pain and restore your strength. Your doctor will likelyreferyou to a physical therapist to learn exercises for your shoulder. In addition to exercises, the physical therapist will alsomassage the tendons, mobilize the joints to increase movement and possiblyuse ultrasound, ice, electrical stimulation, or infrared to decrease pain. Returning to Sports It is best to avoid playing sports until you have no pain during rest or activity. You can return to sports, if when examined by your doctor or physical therapist, you have:

Full strength in the muscles around your shoulder joint Good range of motion of your shoulder and upper spine No pain during certain physical exam tests that are meant to provoke pain in someone who has rotator cuff problems No abnormal movement of your shoulder joint and shoulder blade Returning to sports and other activity should be gradual. Ask your physical therapist about the proper techniqueyou should use when doing your sports or other activities that involve a lot of shoulder movement.

“Amazing!!” “I would describe my therapist as AMAZING!! The whole staff is incredible. Such helpful therapists. The therapist really listen to all of your concerns and address them accordingly, totally customizing your recovery. Before surgery, I was totally depressed. Now I have my life back. I can do things at home and have a much better outlook on life.” - Patrick B.

References MillerRH III,AzarFM,ThrockmortonTW.Shoulderandelbow injuries. In:CanaleST,BeatyJH,eds.Campbell’sOperativeOrthopaedics.12thed.Philadelphia,PA:ElsevierMosby;2013:chap46. RudolphGH,MoenT,GarofaloR,KrishnanSG.Rotatorcuffand impingement. In:MillerMD,ThompsonSR,eds.DeLeeandDrez’sOrthopaedicSportsMedicine:PrinciplesandPractice.4thed.Philadelphia, PA:ElsevierSaunders;2015:chap52.

Experiencing The Beauty of Nature

20, going north to cross the border into Canada, and ended up at Manning Park. I went with two friends fromAlaska. We had three beautiful sunny days, and then three very smoky days due to the nearbywildfires. We were safe, but did see less of the terrain than we otherwise would have been able to see. We enjoyed being out as well as visiting with many hikers who were nearly finished or finishing with their 4-6month long journeyhiking the entire Pacific Crest Trail, from Mexico to Canada. Special thanks to Laurie, Helen, Sharon, and Melissa who made sure that care continued uninterrupted at Hands for Living while I was away. I look forward to sharing trail stories ifyou’re interested!

The first of the trips was with a friend on the West Coast Trail on Vancouver Island in British Columbia. It’s a 50 mile trail that goes along the coast from Port Renfrew to Pachena Bay. It’s quite an adventure! We hiked in the forest, on the sandy beaches, and on a rocky coastal shelf (with tidepools full of critters!) when the tide was out. We climbed over giant boulders and driftwood, climbed or descended 70 ladders, crossed 130 bridges, and rode cable cars to cross large streams and rivers. Although the West Coast Trail is known for mud and rain, we had a beautiful week in August to do it, and had relatively little mud and NO rain. It was an amazing experience, and it was neat to be able to get it done this year!

The second trip was the last (75 mile) section of the 2600+ mile Pacific Crest Trail. Our section went from Rainy Pass on Highway

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