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HEALTH & FITNESS NEWSLETTER 2 0 2 5
Stop It Before It Starts: Simple Tips to Prevent Shoulder Pain
goldcoastpt.com | 561.331.5508
HEALTH & FITNESS NEWSLETTER 2 0 2 5
If you’ve ever suffered a shoulder injury, then you know how debilitating it can be. Not only are you experiencing persistent pain, but most shoulder injuries also restrict the range of motion in the joint, making day-to- day tasks — from grabbing a cup off the high shelf to brushing your hair — feel nearly impossible. At Gold Coast Physical Therapy, our team of physical therapists will work with you to identify and resolve the underlying causes of your shoulder pain. We offer acute pain relief and can guide you through complete shoulder rehabilitation regardless of whether or not you require surgery — and often, you can resolve a shoulder injury with physical therapy alone! But that process can take a while, and we want to help you avoid shoulder injuries, too. While we do incorporate injury prevention information into our rehab programs, it’s never a bad time to start incorporating small changes into your routine that can help prevent shoulder pain. If you’d like to learn more about how we help prevent and alleviate shoulder pain, call us to schedule an appointment today! Stop It Before It Starts: Simple Tips to Prevent Shoulder Pain
What Causes Shoulder Pain and Injury? Your shoulder is an incredibly complex ball-and-socket joint with several moving parts, including: • Three separate bones: the humerus (arm bone), scapula (shoulder blade), and clavicle (collarbone) • Cartilage that wraps and protects these bones from rubbing against each other • Three main ligaments that connect your shoulder’s bones • A collection of muscles and tendons known as the rotator cuff that wrap and support the shoulder joint • Bursae: small fluid-filled sacs that protect your tendons Damaging any of these structures can lead to shoulder pain, weakness, and immobility. Some people injure their shoulders through sudden, acute injuries, especially if they’re active — a hard fall on the football field could tear your rotator cuff or dislocate the arm bone out of your shoulder socket. However, many shoulder injuries are actually overuse injuries, meaning the pain and immobility symptoms occur due to repeated micro-injuries in your shoulder’s tissue. Often, sports-related shoulder injuries are actually due to overuse, as repeated overhead motions (such as throwing a ball or certain swimming strokes) put stress on the shoulder joint, leading to symptoms.
goldcoastpt.com | 561.331.5508
5 Ways You Can Help Prevent Shoulder Pain
Using improper form can also contribute to overuse injuries, as can having improper posture — a weak upper back strains your shoulder muscles, making them do more work than needed. Preventing shoulder pain is really about preventing these overuse injuries. By making small changes, you can keep your shoulders strong, healthy, and pain-free! 5 Ways You Can Help Prevent Shoulder Pain 1. Strengthen your upper body: Strong upper back and shoulder muscles are better able to provide the shoulder joint with the support and stability it needs, meaning you’ll be less likely to suffer an injury. Not sure how to get started? Our PTs can walk you through some appropriate exercises. 2. Keep your mobility: We can show you simple range of motion exercises that will get the blood flowing to your joints, keeping them healthy. Reaching overhead, across your body, or behind your back are all basic stretches that can do wonders — just make sure you never force a movement! 3. Don’t forget to warm up first: Many popular recreational activities put you at risk for a shoulder injury, including swimming, pickleball, and tennis. It’s crucial that you warm up your shoulder before you dive in. Try some quick cardio paired with active shoulder stretches (like arm circles). 4. Maintain proper posture: Proper posture isn’t about standing up straight all the time; it’s about maintaining postural awareness and keeping your spine in alignment no matter what you’re doing. And if you have a sedentary job, move around regularly. Both habits will help keep your upper back and shoulder strong.
5. Pay attention to ergonomics: If your workspace isn’t shoulder- friendly, you might wind up with an overuse injury. Simple changes — like adjusting the height of your computer monitor or maintaining good posture when using hand tools — will reduce repetitive stress and lower your chances of developing shoulder pain. Need A Little Help? We’ve Got You The Gold Coast Physical Therapy physical therapists can help you prevent shoulder injuries as easily as we can treat them! Whether you’re looking for a shoulder stretch and strengthen routine, postural corrections, or some simple ergonomic adjustments, we’re here for you. Call us today to get started! Sources: https://www.ncbi.nlm.nih.gov/books/NBK554693/ •https://www.physio-pedia.com/Evidence_ Based_Interventions_for_Shoulder_Pain •https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10086287/ • https://www.osha.gov/etools/electrical-contractors/supplemental-information/solutions/tasks-arm • https:// www.ncbi.nlm.nih.gov/pmc/articles/PMC8959976/ • https://www.feastingathome.com/coconut-rice/
Vegan Recipe of The Month: Coconut Rice Bowl
• 16 oz tofu • 4 garlic cloves, roughly chopped • 2 tsp lemongrass, minced • 1 tsp fresh ginger, grated • 1 lb asparagus, cut into 1 in julienne pieces • 2 green onions, chopped • 1/2 c peas • juice of a lime • 1/4 c fresh cilantro • 1/4 c fresh mint • 1/2 c toasted coconut flakes
Ingredients: • 2 c rice
• 1 can coconut milk • 1 3/4 cups water • 2 tsp yellow curry powder • 1 tsp sea salt • 1 tsp ginger, minced or grated • 2 tbsp sriracha • 1–2 tbsp lite soy sauce
• 2 tsp coconut sugar • 2 tbsp coconut oil
Directions: Cook the Rice: In a pot with a lid, add rice, coconut milk, water, curry powder, salt, and 1 tsp ginger. With the lid on, bring to a simmer and cook for 20 minutes. Turn heat off and let sit with lid on until ready to serve. Make the Sauce: Whisk together sriracha, soy sauce, and coconut sugar. Sear Tofu: Pat tofu dry and cut into thick strips. Heat pan to med-high. Add 1 tbsp coconut oil and a sprinkle of salt and pepper. Add tofu and sear for about 3 minutes without moving tofu around, flip over and sear for another 3 minutes. Set tofu aside. Sauté Veggies: In the same pan, add 1 tbsp coconut oil and saute asparagus for about 1 minute. Add garlic, lemongrass, ginger and stir over medium heat for about 3-4 minutes, until asparagus is tender. Add green onions and 1 tbsp of water, scraping the pan to loosen all the stuck bits. Cook for another minute more. Combine: Add tofu, sauce, peas, and lime juice, stirring to combine. Remove from the heat. Taste for saltiness adding more soy sauce if needed. Serve: Place rice in the bowls with a scoop of the sautéed tofu and veggies. Liberally sprinkle mint, cilantro and coconut flakes on top.
contact us today! goldcoastpt.com | 561.331.5508
Ergonomic Tips for Good Shoulder Health Ergonomics is a field of study focused on optimizing the environments in which people work, ensuring a safe, happy, and productive workplace. Whether you work in an office or at a construction site, your job might contribute to your shoulder pain. Simple ergonomic adjustments can help minimize your risk of a shoulder injury. If You Have an Office Job… • Adjust the height of your desk and chair to ensure your elbows are bent at a 90-degree angle. • Make sure your mouse is close enough to your keyboard that you don’t overreach to use it. • Adjust your monitor so the top is at or slightly below eye level. • Take frequent breaks throughout the day to get up, move around, and stretch. If You Have a Manual Job… • Avoid bending your torso to pick up items (even if they aren’t heavy). Instead, use positioning devices (like a forklift) to bring the items right in front of you. • Avoid repeatedly lifting items above your head whenever possible, and remember to keep what you’re lifting close to your body. • Take regular breaks, especially if you’re performing repetitive movements. • Always warm up before starting your day! Call Us for Customized Tips Want more personalized ergonomic advice from our team of physical therapists? Call to schedule an appointment today! Workout Your Brain Sudoku
Patient Success Spotlight
Call 561.331.5508 Today! “What a great group! They’re all friendly, patient and knowledgeable and know how to lead you to push yourself for the best outcome. I’ve worked mostly with Ed, Atti, Vlad and Dominique and their dedication and passion make physical therapy sessions very effective. Somehow while working through the pain of stretching and strengthening, you’ll actually have a good time and be amazed at the results!” - J.B.
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