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.
The Newsletter About Caring for Your Health Physical Therapy & Wellness
Having Trouble With Shoulder, Elbow, & Wrist Pain? Where Is It Coming From? A L S O I N S I D E : October is Breast Cancer Awareness Month • Patient Success Story • Meet The Staff • Take Part In G3 Events! • Exercise Essentials
Having Trouble With Shoulder, Elbow, & Wrist Pain?
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. 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.
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:
• Athletic injuries • Muscle sprain • Muscle strain • Dislocation or
• Issues with poor posture • Carpal tunnel syndrome, which can develop from overuse of the wrist and regular, repetitive motions, such as typing
hyperextension of the joints
• Heavy lifting
Call G3 Physical Therapy & Wellness at 760.452.2640 or visit g3.life to schedule your appointment today!
G3 Physical Therapy is Hiring! We’re looking for qualified front desk associates! If you or someone you know is interested, please contact us by clicking on “Join our Team” at www.G3.life and submitting the form online.
Holly McKinnon, PTA
Patient Success Story “Asahigh levelcompetitiveswimmer, injuriesareoneof themostunfavorable events that can happen. I was sadly affected by a shoulder injury during the season. I went to G3 and after a few sessions with them, my shoulder was able to go through full practices again without any pain. I was so lucky to have such caring and knowledgeable physical therapists at G3. They taught me how to stretch and help prevent these injuries from happening again. I do them now and it has dramatically helped my swimming and more important prevent injuries.” - Logan N.
Meet The Staff Holly was born and raised throughout Southern California. She received her Bachelor of Science in Kinesiology from Cal State San Marcos and her PhysicalTherapistAssistantDegree fromConcordeCareerCollege.Hollyhas enjoyed learning about the principles, strategies, and techniques of Applied Functional Science, and applying them to all of her patients. Holly enjoys playing soccer, kickball and being outside in the San Diego sunshine.
Exercise Essentials
Whole Body Core Class is back at G3!
This one-of-a-kind class at G3 Physical Therapy uses a patented Pelvicore ball designed to strengthen your pelvic floor without a Kegel. This experience blends the elements of Yoga, Pilates, and functional movements to improve core strength and flexibility, for a complete core training, whole body mobility and strengthening. Get your weekend off to a good start by releasing stress with movement and strength that’s also designed to heal your muscles and joints.
Shoulder Pull • Reach across to grab door frame with one arm • Lunge to the side with the outside leg while holding on to the door frame; keep your shoulders facing forward the whole time
Time: 7:30 am - 8:30 am Saturday Mornings (till October 26)
Cost: 6 Class Series for $150 Drop-in for $35 per class $59 for your own Pelvicore Ball
• Return to starting position
Perform this stretch to relieve shoulder pain!
• Repeat anywhere from 5-20 reps, keeping it pain free!
Register for this event by visiting sandra-van-gilder.mykajabi.com/events
On A Personal Note:
Letter From The Owner
As we get closer to year’s end, the G3 team is setting goals for 2020. As usual, all of our goals involve Gathering, Giving, and Growing, but none more important than Giving. To that end, I’d like to humbly ask a favor of our extended G3 family. Every year we like to pick a charity to whom we can give our resources of time and money. This year, as we go through the process of picking a charity, we thought we’d invite our G3 family to make recommendations of charities that they’re aware of or involved in. Ideally, we like the charity to be a local organization, cause or family. So for anyone who is willing, we’d greatly appreciate you helping us out by sending your suggestions of local charities to info@g3.life .
Congratulations to Tom & Venice on their recent wedding! Best wishes on this wonderful journey together as husband and wife. All of us at G3 wish you an amazing life together full of adventures, happiness, joy, and laughter. Photo Credit: AshGabes Photography
Thanks so much, Mike Van Gilder
Stretch Your Brain!
Breast Cancer Awareness Month
October isBreastCancerAwarenessMonth,anational annualcampaign to increaseawarenessof thedisease. Wewould love foryou to joinus in thecausebyraising money for research. You can help by purchasing a limitededitionG3 t-shirt for$20at theclinic. Proceeds willgo to theBreastCancerResearchFoundation. The Breast Cancer Research Foundation is a nonprofit organization committed to achieving prevention and a cure forbreastcancer.Theyprovidecritical funding for cancer research worldwide to fuel advances in tumor biology, genetics, prevention, treatment, metastasis and survivorship. More information can be found at www.bcrf.org.
Be the first to answer all questions correctly, and you’ll win a $5 Starbucks Gift Card! Email your answers to info@g3.life ! 1. What is a “hallow?” 2. In what year will the next full moon occur during Halloween? 3. In what country was the first written account of children using the phrase “trick or treat” on Halloween? 4. In what decade did trick-or-treating as we know it today start gaining popularity in America? 5. What were the original jack o’ lanterns made from? 6. In the Middle Ages why were so many mummies bought and sold? 7. Where did Mary Shelley get the idea for Frankenstein’s monster? Congratulations to last month’s trivia game winner, Ms. Lynnda D.! Answers to last month’s trivia: 1) Canada, 2) A living person, 3) Mercury, 4) Bing, 5) France, 6) Pandora, 7) Ethiopia
Healthy Recipe Sweet Potato Quesadillas
Ingredients
• 5 tbsp butter • 1 organic sweet potato, grated
• 1 cup organic black beans, cooked or canned • salt & pepper to taste • 6 gluten-free Sieta or sprouted organic corn tortillas • 1 cup raw, organic, or vegan cheese, grated
• 1 tsp smoked paprika • 1/2 tsp chili (optional) • 1/2 tsp cumin (optional)
• 2 handful of organic baby spinach • 2-3 tbsp organic parsley, chopped
Instructions Filling: Heat 1-2 tbsp of olive oil in a large skillet over medium heat. Add grated sweet potato and roast for 30 seconds, then add spices and stir to combine. Once the pan is sizzling, add a little water, then cover the pan and reduce to low hear. Cook for6minutes,stirringoccasionally.Addbabyspinach,andcook for2minutesuntilsweetpotato is tenderandcooked through. Stir in beans, corn, parsley and cook for 1 minute longer until cooked through. Season with salt and pepper to taste. Quesadillas :Heatanothernon-stickpanwithmediumheatandbrushwithsomeoil.Spread3 tbspof thefillingevenlyoverhalf of1 tortilla, leavinga1/2 inborder.Coverfillingwithgratedcheeseand foldover theemptysideof the tortilla,pressingdown carefully by using a spatula, so that it sticks. Cook for 2-3 minutes, flip and cook from the other side until golden and crispy. Repeat with remaining filling and as many tortillas as needed (about 4-6, depending on the exact size). Transfer quesadillas to a cutting board, slice, and then serve. Source:biancazapatka.com
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