Health & Wellness Newsletter by The Physiotherapy Center Ltd.
Health &Wellness The Newsletter About Your Health And Caring For Your Body
SEPTEMBER 2018
SHOULDER, ELBOW&WRIST PAIN Enjoy Precious Moments Without Fear of Pain!
It’s time to say goodbye to elbow, wrist and shoulder 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
physiotherapists. (continued inside)
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Health & Wellness The Newsletter About Your Health And Caring For Your Body
SEPTEMBER 2018
SHOULDER, ELBOW& WRIST PAIN Enjoy Precious Moments Without Fear of Pain!
INSIDE:
•Treating Shoulder, Elbow & Wrist Pain • Tasty Recipe • Relieve Wrist Pain In Minutes • Practice News CALL IN! Call for your FREE SHOULDER PAIN ANALYSIS Call us today to schedule your first step out of pain! (345) 943-8700
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 overuseofthewristandregular,repetitivemotions, such as typing • Heavy lifting • Athletic injuries • Muscle sprain and strains • Dislocation or hyperextension of the joints One of the biggest concerns regarding pain in the wrist, elbow and shoulder 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 botharms,as itoftendoes,treatingthepainbecomes 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 wrists, elbows and shoulders typically become chronic.Since it is difficult toallow thesebody parts time to properly rest, they continue being overused and the pain can actually worsen.
(continued from outside) 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 peoplework 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. Thereareplenty of ways in which thecommon 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. Elbow, wrist and shoulder 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
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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. Physiotherapy is the ideal tool for support in this regard. Working with a physiotherapist 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 elbows, wrists or shoulders 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, wrists and elbows, contact your physiotherapist. If you are suffering with shoulder, elbow, or wrist pain, call us today to learn more about how we can relieve your pain, returning you to a more active, pain-free life!
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Relieve Wrist Pain In Minutes Try this movement if you are experiencing wrist pain.
Healthy Recipe
Strengthens Hand
www.simpleset.net
PINCH GRIP Pinch tip of finger and thumb together. Hold for 5 seconds repeat 8 times.
Grilled Shrimp Tacos w/ Sriracha Slaw INSTRUCTIONS
INGREDIENTS • 1/4 c. extra-virgin olive oil • 3 tbsp. freshly chopped cilantro • Juice of 3 limes, divided • Kosher salt • Freshly ground black pepper • 1 lb. large shrimp, peeled and deveined • 1/4 head red cabbage, shredded • 1/4 c. mayonnaise • 1 tbsp. sriracha • 4 medium tortillas
In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper.Add shrimp to a baking dish and pour over mixture. Toss until completely coated and let marinate 20 minutes. Meanwhile, make slaw: In a large bowl, toss cabbage with mayo, remaining lime juice and sriracha. Season with salt.Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side.Grill tortillas until charred, 1 minute per side. Serve shrimp in tortillas with slaw.
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Practice News AT OUR CLINIC WE USE CRYODERM!
Refer A Friend
Care enough to share how physiotherapy helped you. Who do you know that could benefit from therapy? Send them our way, they will thank you and so will we. Refer a friend to our clinic and receive a FREE 1/2 Hour Therapeutic Massage . Get in the game and get the word out.
Cut out the card below and give it to someone you know who could benefit from physiotherapy.
Aches & Pains? We Offer FREE Screenings Helping You Get Back To Better Again!
CryoDerm and CryoDerm Heat have many Therapeutic uses, among them is the treatment of pain associated with muscle, joint, and neurological conditions. They have Anti-Inflammatory, Anti-Arthritic, Anti-Bruising and Anti-Spasmodic properties as well as having a stimulation effect on the vascular and lymphatic systems. Both products may be used pre and post rehabilitation exercises in office and at home. Visit www.cryoderm.com for more information. CryoDerm Cold Therapy and CryoDerm Heat Therapy products are available for SALE at The Physiotherapy Center Ltd. Try a sample before you purchase the product... Come in to see us or call us: 943-8700 / 936-8700
25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007 Phone: (345) 943-8700
To:
From:
Attention Shoulder Pain Sufferers! Do You Have Difficulty With Shoulder Pain?
• Decrease your pain • Increase your strength • Increase your activity level We can help:
• Increase your flexibility • Improve your health • Get back to living
Mention or Bring in This Coupon Today For a FREE Shoulder Pain Consultation
Call Today: (345) 943-8700
Offer valid for the first 25 people to schedule. Expires 09-30-18.
EFFECTIVE REHABILITATION STARTS IN THE MIND
“Nothing truly stops you. Nothing truly holds you back. For your own will is always within your control. Sickness may challenge your body. But are you merely your body? Lameness may impede your legs. But you are not merely your legs. Your will is bigger than your legs. Your will needn’t be affected by an incident unless you let it.” - Epictetus
If you’re in rehabilitation, you probably had a major surgery, an accident which knocked you out of action for some time, or you’re suffering from overuse injuries. Or you may be trying to get back to active sports from a ligament tear or other serious injury. The most important thing about rehab is that it takes time, patience and commitment. Rehabilitation is no magic bullet. When your body is injured, it takes time to heal. Physiotherapy is a keystone of rehab for some very good reasons. One is that physiotherapists provide an interface between the patient and the doctor. For many reasons, physicians often cannot take time for an extensive discussion of the patient’s condition. The physiotherapist, however, takes time to completely assess flexibility, the presence of painful spots and tight soft tissues, balance and coordination at various joints. Once this is over, your physiotherapist will be able to prescribe the right balance of exercise and healthy lifestyle to relieve pain, enhance flexibility, and restore normal function. However, this is optimized when your mind is confident and cooperative. This is really where it all starts. Resistance to a therapy, limits its effectiveness. If you have already written off your recovery, your body gets the message. Nothing but terrific determination on the part of your physiotherapist can produce even a little improvement in such cases. So, the first step in successful rehabilitation is to assure yourself of great results. YOUR ATTITUDE MATTERS! You are the one going to work with the physiotherapist. You cannot be passive or expect something to be
done for you. It’s your willingness to work hard and consistently that will determine your recovery. Look one step beyond. Read success stories. Reassure yourself that this pain will result in your good health. See yourself walking, taking care of yourself, enjoying life. Hold this picture before your mind to make lighter work of your rehabilitation. Make sure you know how much progress you should expect at a minimum -- and see yourself well beyond that! Ask your friends and family to support you. When you feel anxious, talk it over with someone. They can identify unrealistic fears -- a real lifesaver. This kind of support also helps when pain and low motivation put you off. At such times, it’s marvelous to have someone nudge you through with some wisdom and practical strategies to get moving when you don’t want to! Your physiotherapist can also help you with stress-relief and relaxation techniques. Less stress means greater ease during therapy and fosters the healing power of your body. As it becomes a habit, you’ll see its benefits in every area of your life! So, upgrade your thinking. While unrealistic thinking is no virtue, positive attitude is a wonderful asset which can take you forward on your journey. Harness the power of your mind and get well faster!
25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007
Phone : (345) 943-8700 Fax : (345) 943-8701
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AEROBIC VS ANAEROBIC EXERCISE
Aerobic exercise includes jogging, swimming and cycling. It uses oxygen to convert stored body fuels to energy for movement. Aerobic exercise can be sustained over long periods. It boosts your long-term stamina by getting your heart to pump better and stronger with a slower rhythm as it strengthens. It improves the overall quality of life as it burns fat, increases fitness, improves mood and reduces the risk of diabetes. Anaerobic exercise is more intense and demanding, such as jumping and sprinting. This type of exercise helps to build lean muscle mass. Calories are burned more efficiently in bodies that have more
muscle. During anaerobic exercise, the body builds up lactic acid in the muscles which lead to soreness and the need for recovery time. Overtraining, stress and burnout or injury are its chief drawbacks. Which one is right for you? Visit us at The Physiotherapy Center to book an assessment for an exercise program. We can help you reach your health goals, whether that is fitness, weight-loss, flexibility or strength.
Stroke: Physical Rehabilitation, Action, and Education WORKSHOP COMING SOON SEPTEMBER 2018
25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007
Phone : (345) 943-8700 Fax : (345) 943-8701
www.thephysiotherapycenter.com
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