N E W S L E T T E R
Protecting Your Shoulders From SERIOUS INJURY
See Inside
• When It Comes To Shoulder Strength, Use It Or Lose It! • Success Stories • Relieve Shoulder Pain In Minutes! • Healthy Recipe
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N E W S L E T T E R
Protecting Your Shoulders From SERIOUS INJURY
If you have been researching those first troublesome aches and pains about your shoulder, then you have probably realized by now, the sheer number of injuries that befall the shoulder area. That’s because this large joint is the connecting point for so many crucial daily actions. Among the most common types of shoulder injuries are biceps tendonitis, rotator cuff tears and sprains, arthritis and shoulder impingement. Injury Causes Many shoulder injuries result from tasks requiring heavy lifting or repetitive reaching motions. Along with manual labor jobs, work around the house such as cleaning gutters or hanging up wet clothes are common culprits. In addition, athletic pursuits like weightlifting, swimming, and tennis can unfortunately lead to shoulder injuries. Along with these activities, passive movements can also be a problem. If you have continuous poor posture, the improper positioning of your shoulders, can make you extra vulnerable to scapula (shoulder blade) and rotator cuff injuries.
Know the Warning Signs All of us experience occasional aches and pains from doing too much, which does not necessarily mean a chronic problem is emerging. However, when those pains don’t go away, or when the uncomfortable feelings have certain characteristics, it’s important not to ignore them, and seek help. If you keep experiencing shoulder clicking or “popping,” for example, you may have a ligament tear in your shoulder area. Sharp pain should also be checked out with your physical therapist, as this means the shoulder joint is not moving in good alignment. There are also more easily-ignored symptoms, like a dull pain that runs along the side of your arm, or sudden arm weakness whenever you try to carry something or reach for an object. These symptoms, you should definitely not ignore.
If you’re suffering from pain, call us at 989.224.3000 (ext. 625) or visit ccmcphysicaltherapy.com today!
When It Comes To Shoulder Strength USE IT OR LOSE IT!
You can certainly ease problems associated with shoulder injury through medical attention and physical therapy. However, protecting your shoulders in the first place is always the best strategy. Make sure your posture is the best it can be at all times, whether it’s while you’re relaxing in your favorite chair, standing in line, hitting the gym, or working long hours at your desk. Think “up and back,” because letting the weight of your head and trunk rest forward puts pressure in all the wrong places, including your shoulders. Positioning yourself before sleep is also crucial; resting on your favorite side when the weight is on your shoulder can definitely create shoulder impingement over time. Avoid any positions where your arm is over your head while sleeping. You’ll additionally reduce wear and tear on your shoulders by being more mindful of how you use them. Does your job or sport absolutely require repetitive lifting, reaching or swinging? If so, it’s helpful to get coaching from a physical therapist -- or even an actual coach -- about how to reduce the strain on your shoulders by shifting your positioning and using correct technique. Along with placing your body more efficiently to perform tasks, it’s also helpful to strengthen your shoulder muscles for light but frequent daily chores as well as strenuous, repetitive motions. Try
to do a combination of some basic exercises a few times a week, in order to strengthen a range of muscles, including those in your rotator cuff region. Doing wall push-ups -- essentially a standing push-up in which you “lift off” from the wall rather than the floor -- is one classic option. Secondly, consider buying resistance bands, which are inexpensive and portable. Attach them to a doorknob and pull them toward you, holding for a few seconds with each repetition. Do these reps in groups of five, two or three times a day. Lastly, don’t forget that classic “chair push-ups,” in which your arms do the work of lifting off the chair, are great for toning shoulder muscles. If you have questions about an aching shoulder or wondering if you are setting yourself up for injury, give us a call to speak with one of our physical therapists today. Your shoulders will be happy you did! Are you letting your pain hold you back? Call CCMC Physical Therapy to schedule your appointment today! Sources http://orthoinfo.aaos.org/topic.cfm?topic=a00327 http://www.moveforwardpt.com/symptomsconditionsdetail.aspx?cid=95bd746b-b25f-46f5-8373- fb56c9f6b46a 5 4 5 2 7 2 3 8 6 4 2 1 9 5 7 3 2 1
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HEALTH BENEFITS OF SALMON
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• Rich in high-quality protein, salmon provides 22-25 grams per 3.5 ounce serving. Your body needs protein to heal, protect bone health and prevent muscle loss. • Salmon are anadromous, which means they are born in fresh water, migrate to salt water, and then return to freshwater to spawn. • High in B vitamins, Salmon is an excellent aid in energy production, helps control inflammation and protects heart and brain health. • Salmon is loaded with selenium, a mineral involved in protecting bone health. • Young salmon feed on plankton, and as they get older, they will feed on small insects, invertebrates, fish, and other small sea organisms.
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While chicken or beef are the primary protein selections for the family dinner today, the additional health benefits of salmon might cause one to introduce this nutritious food into your diet, especially for those with arthritis or inflammatory conditions. Check out these fun nutritional facts about salmon: • Salmon is rich in long-chain omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure and decrease risk factors for disease.
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SUDOKU PUZZLE Fill in each blank square so that each of the nine blocks contains all the numbers 1-9 within its squares. Each number can only appear once in a row, column or box. 5 2 8 9 4 2 6 http://1sudoku.com
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SUCCESS STORIES Hear What Our Patients Are Saying
EXERCISE ESSENTIALS Try this simple exercise to help keep you moving...
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“I came in to PT with shoulder pain. Physical therapy went very well and I’m all better. I am able to start doing my job again. The staff has great teamwork!” ~Kristy P. “I had pain in my right shoulder pain and I was unable to move. Therapy was hard at first but it got easier. My life has been changed dramatically since going to PT. The staff is great people and 100% help!” ~Jody S. 4 7 1 6 8 1 9 8 5 3
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SHOULDER D2 PATTERN Stand with good posture with your arm across your body, your hand rotated in, thumb pointed down. Bring your arm up and across your body diagonally. As you do, rotate your hand outward. Finish with your hand above your head and out to the side. Repeat 6-10 times for both shoulders.
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If you’re suffering from pain that’s holding you back from daily life, physical therapy could be right for you! Call 989.224.3000 (ext. 625) or visit ccmcphysicaltherapy.com today!
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HEALTHY REC I PE 3 5 9 2 6 http://1sudoku.com n° 222047 - Level Medium
Honey Garlic Salmon
INGREDIENTS • 1 1/4 lb salmon fillets • 2 tsp olive oil
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• 3 tbsp honey • 2 tsp cornstarch • 1 tbsp chopped parsley • lemon wedges for garnish
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• salt and pepper to taste • 4 cloves garlic, minced • 1/4 cup water • 1/4 cup low sodium soy sauce
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DIRECTIONS
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Heat theoliveoil ina largepanovermediumhighheat.Season thesalmonwithsaltandpepper to taste. Place the salmon skin side up in the pan. Cook for 4-5 minutes per side or until cooked through.Removethesalmonfromthepan,placeonaplatewhilecoveringwithfoiltokeepwarm. Addthegarlictothepanandcookfor30seconds.Addthewater,soysauceandhoneycombination tothepan,andbringtoasimmer. Inasmallbowl,whisktogetherthecornstarchwith1tablespoon cold water. Slowly pour the cornstarch mixture into the pan and whisk to combine. Bring to a boil and cook for 1 minute or until sauce has just thickened. Return the salmon to the pan and spoon the sauce over the top. Sprinkle with parsley and serve with lemon wedges if desired. 1
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