If you have been researching your troublesome shoulder aches and pains, then you have probably realized 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.
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October 2019
PROTECTING YOUR SHOULDERS FROM INJURY
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Shoulders, Use It Or Lose It!
Health & Fitness
October 2019
The Newsletter About Achieving and Maintaining Optimal Well-Being
PROTECTING YOUR SHOULDERS FROM INJURY
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.
WHAT WOULD YOU DO WITH A SHOULDER INJURY? If you have been researching your troublesome shoulder aches and pains, then you have probably realized 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.
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When It Comes To Your Shoulders, Use It Or Lose It!
U S E I T O R L O S E I T ! 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 theweight is on your shoulder can definitely create shoulder impingement over time. Avoid any positions where your arm is over your headwhile 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 froma 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 bodymore 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! Sources http://orthoinfo.aaos.org/topic.cfm?topic=a00327 http://www.moveforwardpt.com/symptomsconditionsdetail.aspx?cid=95bd746b-b25f-46f5-8373-fb56c9f6b46af
Healthy Recipe
Ingredients • 3 cup almond flour, sifted • 3 tbsp of cinnamon • 3 tsp of ground ginger • ½ tsp of ground nutmeg • ½ cup choice of brown sugar substitute • 2 tsp of vanilla extract • 1 cup pumpkin puree (unsweetened) • 6 large eggs Keto Maple Icing • 1 cup powdered sugar-free (confectioners sugar substitute) • 1 tsp cinnamon powder • 8 tbsp heavy whipping cream • 2 tbsp of sugar-free syrup P UMP K I N C R E AM C H E E S E D O U G HNU T S • ¼ tsp of ground clove • 3 tsp baking powder • 1/2 tsp of sea salt • 1 cup unsalted butter, softened • 8 ounces of full-fat cream cheese, softened • 1 1/2 cup granulated sugar substitute
evenly into the prepared donut pan(s). Bake about 15- 20 min or until an inserted toothpick comes out clean. Allow donuts to cool in molds for 10 min. To make icing, mix the powdered sugar substitute and cinnamon powder in a small bowl. Whisk in the 8 tbsp of heavy whipping cream making sure to fully incorporate the mixture. Lastly, add 2 tbsp of lakanto sugar-free maple syrup and mix well. If icing is too thick, add another tbsp of heavy whipping cream until softened.
Instructions Preheat the oven to 350°F and grease donut molds. Sift together almond flour, cinnamon powder, ground ginger, ground nutmeg, ground clove, baking powder, and salt and set aside. Beat together the softened butter, creamcheese, both sugar substitutes, and vanilla extract until light and creamy. Mix in the pumpkin puree. Add eggs one at a time alternating with the dry ingredients, mixing thoroughly after each addition. Using a pastry bag, pipe the cake batter
Full Potential Results!
"My jaw doesn't hurt near as bad, barely at all! I'm also sitting with better posture for school and life. I think when you walk into Full Potential the people at the front desk are always happy and warm. It feels like family! Everyone is really nice and always had fun without even trying. Also, its so aesthetic. Love you!" - Kaylee G. " They decreased my pain and stiffness, and increased my range-of-motion . I can complete all my household chores! Luke is thorough, professional, and explains "the plan" very well. Jon is kind and does a great job explaining the exercises, and then distracting you while you get your reps in–thank you!" - Liza G. " Quality of life is much better! Muscles that were very tight are much looser. Their strengths are knowledge of the body and what exercises affect certain parts of the body. A friendly atmosphere!" - Jeff O.
More Outstanding Results!
“No more pain! I’ve been able to do more everyday activities and have learned more strategies for back bearing/bending. Full Potential is very personable (they know you by name). They gave great strategies, and were great listeners. They truly cared! I loved Mari and Laura!” - Delani N. “What can’t I do?! I’m back to doing just about everything I haven’t been able to do in a couple of years--without pain! Very personable staff. Great communication from everyone from the front office, PT and PTA. I feel like you not only helped me to heal, but maintain my health on my own. ” - Michael H.
You Help Us, Help Others Who Do You Know That Needs Our Help?
PLAY THE REFERRAL GAME! At Full Potential, we know that a referral from our patients is the biggest compliment. Let us thank you with these 3 simple steps! 1. Start by handing out the referral cards located at our front desk to your friends and family that are in need of our help!
2. The card with your name on the back must be returned to us at their first appointment!
3. You win! Come in to claim your prize!
Thank you to the following for referring your friends and family! Ryan Kohsel • Ruby Kickert • Greg Ensing • Steve Boeve • Kittie Folkert
Staff Spotlight
ME E T T R E V O R VAN L O O OUR NEW PHYSICAL THERAPY AIDE! 1. Where did you study undergrad? Plans for the future? I studied at Hope College for undergrad. I plan on PT school next year but do not know where yet. 2. Did you have any favorite subjects? In high school, my favorite subject was history, and that is what I studied for my first year of college before I changed majors and started to pursue Physical Therapy. 3. What’s your biggest career goal? I currently want to finish PT school and get licensed. That is plenty for now! 4. What brought you to Full Potential? A professor at Hope College is in contact with Full Potential and will regularly recommend her students work here! 5. Any plans for Halloween? Dressing up as anything?! Every year I get together with a group of friends. We carve pumpkins, watch scary movies and play games. But no costumes anymore!
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Relieve Your Shoulder Pain Try these simple exercises to keep you moving... Exercise Essentials
Relieves Shoulder Pain
Relieves Shoulder Pain
DIAGONAL SHOULDER PATTERN Stand with good posture with your arm down at your side, rotated in, thumb pointed down. Bring your arm and hand upward across your body, rotating your hand outward. Finish with your thumb pointed upward and your hand slightly above your head.
SHOULDER ABDUCTION Lie on your side with your affected arm on top, pointing your thumb upwards. While keeping your elbow straight, bring your arm over your head to your ear, then return to the starting position. Repeat 6-10 times.
Exercisescopyrightof
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program It’s time to get Full Potential Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury PAIN FREE DISCOVER HOW TO LIVE At Full Potential Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.
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